Tag: Spud

Ladder Burpee Fest

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 hillbilly walkers
– 10 low slow squats
Mosey around park, stop to do 10 Merkins in cadence, mosey, 15 calf raises in cadence, mosey
THE THANG:
Mosey to the parking lot, where cones have been set up in 10ish yard intervals
Ladder workout
– run forward to first light pole and do one burpee, then nur to start and complete exercise
– Run forward to second light and do 2 burpees, then nur to start and complete exercise
– Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count
– 10 burpees
MARY: walk around the park
ANNOUNCEMENTS:
COT:

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ALCATRAZ 10 YR ANNIVERSARY PARTY

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PRE-WORKOUT: Pullups with Trucker

WARMUP: Run back and forth two times in the Runde parking lot

THE THANG:

After a brief introduction including some history of Alcatraz, Funhouse kicked off COP with 50 SSH, (although I believe 100 were planned in homage to Santini). From there it was imperial walker x 10, hillbilly walker x 10. Before we got to the meat of the workout, YHC called out a classic Alcatraz upper body workout called Green Sally (Decibel/2014). It’s a song by Moby called ‘Flower’ where you plank when he sings ‘Green Sally Up’ and drop to 6″ when he sings ‘Green Sally Down’. It’s pretty tough to complete the whole song and I don’t think anyone did today. But, you have to have monster shoulder strength. Because we had a large group today, we split them in half and started our Q’s:

Funhouse on Q:
The Wheel of Pain (Funhouse/2013)
Each PAX gets a cone with an excercise and reps.
40 yard diameter circle with a cone in the middle.
Do the excercise on the cone, run to the middle and out to the cone to the right.

Freddy Mercury – 25
Lunges – 30
Burpees – 15
Merkins – 15
Rosalita- 30
Squats – 25
LBC – 25
Burpees – 10
SSH – 30
Parker Peter – 25
Plank Punches – 30
Mountain Climbers – 30
Merkins – 15

Senator Tressel on Q
Mosey to the bottom of the hill on Tara Tea Drive for ‘Quadzilla’ (Zima/2018)
Group 1 does squats while Group 2 runs backwards up the hill and does 5 bombjacks at the hilltop. Run back down and flapjack. Rinse and repeat 2 more times.

Mosey to the playground for pullups, step ups, and ab exercises (Senator Tressel/2013) We did 2 rounds today

Mosey to the wall by the concessions stand and split into two groups.
Group 1 does Peoples chair and passes a kettle bell (White Lightning/2018), while Group 2, runs to the fence, hops over it, sprints up the hill, does 3 burpees at the top, and runs back to the wall. Flapjack. (Jekyll/2017) We did 2 rounds today.

Form a line for tunnel of love (stolen from Santini at WEP/2012)

MARY: Hello Dolly x 20, Seal walk (Cornhole/2013), Navy Seal Team Sit Ups (Santini/Trucker 2013)

ANNOUNCEMENTS: Read your newsletter

COT: Today we celebrated 10 years at Runde Park by paying homage to some of the classic beatdowns led by the great Q’s of Alcatraz. Funhouse and I drew an Alcatraz record 32 Pax and that made me very proud (of course, we advertised heavily, offered free coffee, beer, cake, and closed the other two Saturday AO’s so maybe that had something to do with it – LOL). Although, attendance at bootcamps on Saturdays isn’t what is used to be, I will post whenever I am able. Runde Park has been my home on Saturday mornings, and even after all these years, I still look forward to getting up early, meeting the Pax at 6:30, and doing that tough bootcamp workout. Many thanks to all that posted with us this morning and special thanks to our current and former site Q’s: Funhouse, Smuggler, Trucker, Skipper, and Uber for their leadership and help pulling this all together. I appreciate all you guys!

Prayers: ST’S mom with cancer, DD’s friends with a new pregnancy, Long Duck recovering from burns and back injury

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T.H.I.N.K.

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WARMUP: Extended favorite warm-up with leg and hamstring focus
THE THANG:
Broad jump retreats – 3 sets of 6
10 yard sprint with a backpedal after touching ground – 5
Peter Pointers – 2 sets of 15
20 side to side hops, then 10 really exaggerated high knees, then 20 yard sprint – 4
Apollo Ohnos – 25 each side
Box drills – 5 sets of 3
From on the ground looking opposite direction get up into a 20 yd sprint -3
Lying on back into a 20 yard sprint – 4
90 degree max jump turns 3 sets of 10 (5 turns each)
5-10-5s – 3 rounds
Ali Shuffles – 2 sets

Frisbee golf: 2 teams; after each throw, the team has to do the following:
Bombjacks
Wide-arm merkins
Back raises
Russian V-up twists

For every throw that occurs from the team, the amount of reps per exercise increases by 2, starting at 2 reps per exercise after the first throw.
Both teams won one round each.
MESSAGE:
T.H.I.N.K.
Before you speak in anger toward your family or a friend, ask yourself:
Is it TRUE?
Is it Helpful?
Is it Inspiring?
Is it Necessary?
Is it Kind?
ANNOUNCEMENTS: D2D coming!
COT: People seem to be working through lots of illnesses and sicknesses generally outside of the PAX. Prayers for those struggling through these challenges.
Thank you, @Poppins, for the opportunity!

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2022 Thanksgiving Day Convergence

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Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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PAINtheon Games – The Fort is 10

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WARMUP: 0500 Warmup with SSH, Merkins, Mtn Climbers, Peter Parkers and SSH (Cadence? Sometimes?)

THE THANG: Really just a large amount of stupid. AMRAP 2 Minutes of Merkins, Big Boy Situps and Burpees each. 100 Yard Bear Crawl Dash, Timed 1 Mile, Timed BTTW, Time 6 inch Hold (not that six inches) and Burpee Chase (0.33 mile with 4 stations requiring 5 burpees each). Here is how things shook out (hope this works):

PAX Name Merkins Sit-Ups Burpees 100 Yd BC Dash 1 Mile BTTW Time 6 Inch Time Burpee Chase
Zima 48 30 10 Clipboard Q Some 0:21 Meh Nope!
Spud 128 40 23 Modify 8:38 1:20 1:06 4:30
38 Special 37 45 16 2:07 11:17 No Thanks 0:02 5:09
Trucker 89 80 15 2:23 10:32 0:16 0:47 4:58
Bonsai 68 71 21 1:12 8:28 1:00 1:10 3:52
Minuteman 41 37 25 2:06 7:45 0:30 1:00 4:11
Fishstix 75 62 25 1:38 7:30 0:39 0:40 3:40
Juliet 44 55 31 0:32 7:16 1:11 0:39 3:34
Flounder 135 79 33 2:32 10:00 1:15 0:30 7:00+
Shady 60 66 24 1:34 Not Legible 1:04 0:48 4:20
Band Camp 86 52 27 0:30 8:07 1:04 1:16 4:09

MARY: Nope
ANNOUNCEMENTS: 10 Year Kickoff, Final Countdown CSAUP, Read Your Newsletter
COT: Prayers for Shower Curtain, Cable Guy and 2.0s starting school

Honored to lead and glad y’all still remember me. Ha!

-Zima Out

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