WARMUP: We did it
THE THANG: Apparently the bear crawling was a crowd favorite
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
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
WARMUP:
Mosey to the elementary loop. SSH
Mosey to the end of the loop. Windmill
Mosey to the road. Low Slow Squat
Mosey you the sidewalk
THE THANG:
11s starting with 1 BBSU, run to school main entrance, 10 leg lifts
10-count
10 Bomb Jacks courtesy of Change Order’s TWSS
11s starting with 1 dip, run south to the first light for 10 merkins
10 count
arrange the PAX on the concrete, backs to the rising sun. Hold low horse stance (kinda like an Al Gore) for 30s, then right and left forward stances (back leg straight, front knee 90 degree bend)
leg stretches and mosey to CoT
ANNOUNCEMENTS: Some sorta CSAUP going on, read the NL
COT: everyone calls out a way to live third that they will do today (no trading responsibility, selfless actions), the PAX did great
NMM:
Best mumblechatter I’ve heard in a long time, beautiful morning to be out
WARMUP:
THE THANG: 11s merkins, big boy sits. wall sits while partner does 10 of any excercise Line up along the fence line of field #1
Round 1: Bear crawl to end of field. Stop at light posts for 5, 10, and 15 merkins, run back to the start.
Round 2: Lunge walk to the end of the field: 5, 10, 15 squats, run back.
Round 3: Crabwalk to the end of the field: 5, 10, 15 dips, run back.
Round 4: Run to the end of the field: 5, 10, 15 burpees, run back.
Mosey to the playground, split up into the 3 groups
Group 1: 10 pullups
Group 2: Reverse step ups until group doing pullups are finished. Flapjack with group 3
Group 3: Freddie Mercury’s until group doing pullups are finished. Flapjack with group 1
Rinse and repeat two more times, with group 2 changing to big boy sit ups and hello dolly
Mosey back to field #1 for mini-Mary:
Box cutters x 20
LBC’s x 20
End with the Body Destroyer.
MARY:
ANNOUNCEMENTS: check news letter, prayes for D2D pax
COT: we did it
WARMUP:
– SSH / WM / IW
THE THANG:
– 12 exercises in pairs of 6x 2, reps always 20/23 with 1 lap after each rep. Pull-ups (3x) for the leading PAX.
1: Burpees (20) / squats (23)
2: Inch worms (20) / SSH (23)
3: Shoulder taps (20 – 1:!) / Big Boys (23)
4: J-Lo (20 – 1:1) / Dips (23)
5: Carolina Honey (20) / A-Hammer (23 – 1:1)
6: Russian Kicks (20 – 1:1) / Superman (23)
– intermediate Airborne hip exercise (crowd pleaser)
– mosey half lap, some pull-ups, stop as grassy area: Jack-Webb with Merkin + OH Claps up to 10:40
– continue lap back to pull-up bars with some more for all
– back to grassy area for alternating LBC (side core workout)
– back to COT
MARY:
– Finish last 5 min with Thunderstruck: proper way with Burpees and SSH!
ANNOUNCEMENTS:
– Jaeger is coming: 3/11, check pre-blast and newsletter for details
COT:
– was held
WARMUP: Suggested stretching and warmup prior to start. No warmup, was feeling spicy.
THE THANG: The objective, soak up an hour with mileage and quality mumble-chatter.
– Run WEP track, 5 burpees at each swing set, plank at atrium.
– Run to parking lot wall in front of Pharmacy. Omaha, decided on a Webb that consisted of muscle ups, followed by alternating heels up to wall ledge, then a merkin. Went up to 5 and 20, plenty.
– Ran to Loom parking lot; 5/10/15 merkin,irkin,derkin followed by broad jumps, rinse and repeat.
– Ran to intersection of of academy and withers. 4 corners: up to Baptist church parking lot, forest st, up the hill, back to loom. 5/10/15 shoulder tap, squats, mtn climber w 3 burpees at intersection.
– Right on schedule, ran to WEP playground for 7s, pull-ups w/ jump squats. Pointed to stranger as our jump squat location, more or less at 4th tree, debate ensued and we were off. Couple rounds in, @darkhelmet and @toto shared words of affection.
With time surprisingly left, decided to go with a quarter pounder.
– 5 trees more or less 25 years apart. Suicides reps of 25/50/75/100. Thinking quickly called shoulder taps, mtn climbers, Freddie mercuries, and calf raises.
– back to COT for Mary
COT: Shared praise on patience, you’re either going in, in the middle, or coming out of something , trust in God during every season, it won’t last forever.
WARMUP:
– SSH and a few other things
THE THANG:
– Twister made us play with Cindy along the light poles plus some mosey
– Grinder called some suicides with SSH and Burpees completed with the Airborne Hip-exercise and some mosey.
MARY:
– plenty of mumble chatter
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP:
– SSH, Merkins, DC, BB
THE THANG:
– mosey to big hill across Vet. Park. Do 11’s with Burpees and Squats, bear crawl up hill, run down hill. Mosey to Amphitheatre, some Merry, hand-over to Q no. 2
2ND HALF:
– squeaky wheel: 15 reps for 1 PAX in the center while other PAX do exercise chosen by that 1 PAX, rotate all PAX twice.
– Dora for Arms: run around theatre, 100: Merkins / 200 Dips / 300 OH claps
– last few minutes: Thunderstruck finish with Burpees and SSH (proper way)
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
OHHHHH, it felt good to back to a boot camp and thanks to Backdraft and his perfect timing, YHC got to attend as the Q! After two and a half months of marathon training, YHC could not wait to put in some shoulder work.
As the PAX started to arrive we identified that one of those was an FNG. He is native from Portugal, to which one insufficiently caffeinated PAX said “ah the Spaniard.” Um, not the same and we all had a pretty good laugh. More on that later.
Short disclaimer and we started the warm up. We started with SSH X30 and then went off on a mosey with stops to do different exercised. The mosey went past from the front of the middle school drop off and around to the back parking lot. Exercises were:
YHC loves partner work because it puts someone with you to hold you accountable. You are also more likely to push yourself when you have a buddy watching and working with you. This is also true outside of the gloom with you wife, work, and friends.
A previous Twitter post promising no partner carries had to be honored, but that leaves a lot of options. The big parking lot is about .20 miles long.
Laps around the parking lot:
Mosey half way back to the parking lot and stop for Burpee Partner Plank with descending burpees from 8. One partner in plank, while the other partner does a burpee, jumps over them, does another burpee for an 8 count. Next partner takes a turn and this continues in descending order until all burpees are completed. We had to stop after the sets of 5 due to time so look for this on Tuesday at the ruck workout…..
FNG naming – the entire PAX tried very hard to come up with a name for our new brother. Some good ideas were presented, but in the end, nothing compared to the slight insult and hilarity of how it was born as his name from before the workout started. Therefore, for the first time in my experience and FNG was named at the beginning of the workout rather than the end. Please welcome El Spaniardo!!
Announcements:
Prayer Requests:
As always, a huge honor to lead a group of guys as strong as those the rise this early. Thank you Backdraft for the opportunity!
friday and a great morning, around 50.
WarmUp
Self Hug, left over right, right over left.
Side Straddle Hop
The Twist – in cadence
Moved to tabata
Curls, Tricep extension rotation.
Indian run – last pax runs up front and say their f3 name then something unique about themselves. FYI airborne average weight of his children at birth is 10.5lbs.
low slow squats in cadence.
bridge raises in cadence
Tabata 2
round robin. each pax called out their own tabata
Tabata 3
good morning and one leg deadlift.
Stones brings FNG, named as Whitewater