Tag: Über

Deep Thoughts at Alcatraz

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Four tackled deep thoughts and deep squats at Alcatraz this morning. Here’s what we did.

– 15 SSHs (IC)
– 15 Imperial Walkers (IC)
– 15 Low Slow Squats (IC)
– 15 Seal Jacks (IC)

Mosey to pull up bars
– 25 Pull-ups – Run to Crosswalk – 25 Dips – Run Back x4
– Repeat with Merkins/Squats
– Repeat with Calf Raises/American Hammers
Total Mileage: 2.7

NMM
Today was more about the mumblechatter than the work, and that chatter was EPIC!

YHC posed the following: what is the largest animal could you beat in a fight and win 75% of the time? Surprisingly difficult premise.
Uber and Change Order: wallaby. Good choice. They’re like small kangaroos without the kick power. I think a few solid punches to the face and some kicks to the ribs would do it.
Smuggler: alpaca. Like a shorter llama, but more docile.
IJ: 85 pound penguin. Not fast and slow reflexes. I think a kick to the back and a few body blows would end it pretty quickly.

Change Order asked our spirit animals and why.
Uber: Arctic Fox – small, but aggressive. Cold weather climate. Fuzzy, not furry.
Change Order: Dolphin – loves the water, very social and likeable.
Smuggler: Panda – friendly, cuddly, but could separate your head from your torso if he needed to.
IJ: Golden Retriever – loyal, friendly, and very protective of my family. Takes a lot to bear my teeth but once I reach that point, I will bite.

Finally, courtesy of Smuggler’s higher ed patrons at a recent theatre show uptown: would you rather have a dragon or be one? We all chose have one. But what size? Dog sized, cow sized, or Game of Thrones sized? We all chose huge, like “The Neverending Story.”

Who is responsible if your pet dragon burns down the neighbors house? How would they prove it was your dragon? There’s no registration. There’s no legal precedent, so maybe it would be best if you moved to the country with your dragon where you could let him roam in peace.

And that friends is why you post at Alcatraz on a cold, windy Saturday morning. Proving once again that though we grow bigger, we never grow up. Enjoy your day, men.

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The Total Body Destroyer

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YHC gave the Disclaimer and also Noted last time I Q’ed a KB workout everyone hurt for at least a week.

WARM UP:
We started off with

15 – imperial walkers
15 – wind mills

Slowlesy to the larger parking lot where the board was set up along with some music

Explained this is OYO not a group effort as they looks on the pax did not look amused by the number of reps.

THE THANG:
Also on every minute on the minute 3 KB man makers.

After the first 2 rounds I Omahaed that to every 2 minutes as it took about 30sec to get done and few seconds to gain your composure back.

50 KB Thrusters
75 KB Stright Arm overhead Ground Taps (this is done on your six with the KB straight above your chest. You then proceed to lower the weight over your head till it touches the ground. This works you lats like a lat pull down in the gym)
100 KB Curls
125 KB Swings ( this is definitely a full body exercise)
150 KB Halo’s smoke those shoulders
175 KB Squats

Due to time we Riffle Carried to the opposite end of the parking lot then found our way back to COT.

There was a lot more intended but due to the stupid time constraints we only made it this far.

Planked it up for the 6.

Hope I lived up to the Hives expectations and my KB reputation.

Announcements:

Dam to Damn Bar 10k, Christmas party

Prayers:

Alot of health concerns with families getting sick, elderly parents sick and in well. It’s always hard around the holidays when we find ourselves in a house hold with sickness

rolling around. 🙏

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sweep the leg-atraz

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Warm up – SSH, windmill, imp walker, Moroccan night club

Run 5 minutes down point clear Dr and return

Bear crawl Dora- 100 merkins 200 squats 300 LBCs

Run 5 minutes down marquesas Ave and return

Death by burpees – 1 minute timer repeats. start with 4 burpees first minute. add 4 reps each minute until failure. after failure start with 4 merkins adding 4 additional every minute until failure

Run 5 minutes down tega cay Dr and return

HIIT 45 sec on 15 off – Bobby Hurleys, Hello Dolly, SSH, Freddies, Apollo ohnos, shoulder taps, goofballs

COT – get involved – bethel

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Acceleration in Neutral

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WARMUP:
SSH, IW, HW, around the world, halos, some yoga, humane burpee

THE THANG:

Suitcase Deadlift 2×10 each side
Single leg deadlift 1×10 each side
Boxer Squat 4×10
Waiter Press 2×10 each side
Clean and Press 4×6 each side
Two hand Row, Clean and Press 2×8
R Row x4, clean x4, press x4 2 sets
L Row x4, clean x4, press x4 2 sets

Overhead Lunge & March x10 each side
Overhead Lunge & March x5 each side

3 cleans
2 thrusters
1 snatch
Swing to switch sides
3 cleans
2 thrusters
1 snatch
Did this twice

KB Windmill
Once each side

3 burpee snatches each side to close

Covered 0.08 miles
Mostly pacing between sets

COT:
Screwing up is hard. Dealing with the consequences is hard. Persevere

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Polish Dice

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WARMUP: SSH, IW, HW, Shuffle, high knees,butt kickers, Kareoke
THE THANG:
Indegenouse run round the park, Polish Dice w multiple pain stations including burps, merkins, squats, jump squats, LBC’s, and more.
Hill work with  4 exercises of squats, lunges, scissor lunges, jump squats, 10 reps run hill and back.
Run back to flag and did 11’s. Diamond Merkins and Big Boys.

MARY: Mark Nestel led Broga
ANNOUNCEMENTS: newsletter
COT:prayers and praises for Thanksgiving travel

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Don’t fear the Reaper!

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Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.

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Don’t fear the Reaper!

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Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.

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Get Motivated

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WARMUP: Mosey and Windmill
THE THANG:
The Motivator

Dora
100 Mercans-Bear Crawl
200 Flutters- Burpie Broad Jumps
300 Box Cutters- Power Skips

Fire Hydrants, Military press
Overhead and Forward claps 30 in cadence

Standing shoulder taps and 2 minutes of planks

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A Halloween Nightmare

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COP

Take a lap around HT

SSH x 30
Windmills x 15
Mtn Climbers x 15
IW x 15

The Thang:

Mosey to new spot

H-and Release Merkins x 100
A-ir Squats x 100
Take a lap
L-unges x 100 each legs
L-ow Dolly x 150
O-ut and Back – take a lap
W-orld War II Sit Ups x 100
E-scalator (10 Jump Squats, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges)
Take a lap
E-mpty Wheelbarrow
N-olan Ryans x 50 (each side)

Mosey home. Only Slapshot made it to the end.

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