A 5K and Groundhogs Day at Alcatraz
QIC: Singing Cowboy
Date: 03/13/2021
PAX: Burns, Van Gogh, Snake Eyes, Sweet Tea, Code Red, Little Piggy, Fender, Singing Cowboy (QIC), Van Gogh, Sour Mash, Wobegon, Spicoli, Hooker, Sweet Tea, Crash, Bullwinkle, Sea-Man, Android, Subfloor, The Jerk, Chit Chat (co-WB), Bloodsport (co-WB), Rust Bucket (WD), Singing Cowboy (QIC)
SuperMax
Singing Cowboy was a late sub for DQ earlier in the week and did not disappoint. He brought the first straight up 5K to SuperMax on 3/13.
The Thang
The route was down to the Mash Mile loop for two laps down the entrance road to West Forsyth, back to SouthWest, and out and around to Lewisville-Clemmons and back. Once we returned, PAX could be found doing merkins, burpees, WWIIs, and stretching.
CoT
- Cowboy took us out lifting prayers for PAX who need a support system and giving thanks for what we have in our group.
NMM
- It was Sweat Tea’s debut at the AO and he was shocked to discover we ran an 8:30 pace and about 3.75 miles total.
- Code Red made his SuperMax debut and was 100% game for running anytime.
- Fender had a slight foot injury that YHC was sure to ask him if he was being smart whilst running.
- Little Piggy seems back to 100% from his back injury.
- Snake Eyes and Burns honored their HCs and YHC was happy about that.
Alcatraz
For the Alcatraz beatdown, Singing Cowboy brought back the dreaded GroundHog Day beatdown from Flatline… we literally got straight to it with a quick explanation of the beatdown and ZERO warm-o-rama….. I believe the quote was “You could have warmed up at SuperMax!” #Respect #ItsTrue
The Thang
- GroundHog’s Day – Complete 1 exercise, run a lap; first 2, run a lap; first 3, run a lap; etc
- Arm Swirly Things x 10
- Merkins x 10
- Squats x 10
- LBC x 10
- Burpees x 5
- Seal Claps x 10
- Wide Merkins x 10
- Lunges x 10
- Low Flutters x 10
- Burpees x 5
- Moroccan “Whatevers” x 10
- Diamond Merkins x 10
- Hill Billies x 10
- Box Cutters x 10
- Burpees x 5
- Overhead Claps x 10
- Hand Release Merkins x 10
- Peter Parkers x 10
- Rosalita x 10
- Burpees x 5
- Repeato for 57 minutes… then pick up the 6.
- Body Destroyers
CoT
- PAX were too tired to speak
- Singing Cowboy gave thanks for the morning and asked that we be leaders in the community.
NMM
- Most PAX got to the 3rd round of Burpees, some got up through Rosalita… all were thoroughly exhausted.
- Chit Chat and Bloodsport had fun, and the PAX had fun listening to their banter
- RustBucket was back in Machine mode, but still had the long locks! He said they were going to be cut after he got vacinated, and he reported that he was! What gives RB, grown accustomed to the Ric Flair look?
- Sweet Tea was in beast mode, you’d never know he had doubled down!
- Hooker ran off mid-workout to EH a guy walking down the sidewalk. #HIM
- Bullwinkle was flying, especially for a man still recovering from surgery. He did ask that YHC do his burpees for him…
- Despite that, Crash ended up doing those burpees as he misread the instructions. He completed 10 burpees in his first rounds instead of 5 and realized the errors of his ways about halfway through, finally understanding why the PAX were so far ahead of him!
- Subfloor’s shoes are finally getting dirty and the dude is getting faster every week!
- Android was moving fast and pushing the pace right until the end.
- Sea-man and YHC bonded over our love for Ford Trucks!
- The Jerk was anything but, with a seemingly constant smile on his face all morning. Perhaps driven insane from the brutality of the workout?
- Singing Cowboy could be heard laughing throughout the workout and every snide comment of pain, exhaustion, and asking when it would end. He lives for this.
- Sour Mash left to pick up donuts and coffee from Dunkin, but returned with Krispy Kreme because Dunkin was out of coffee boxes… get it together Dunkin!?
- 15 PAX stayed for #Coffeeteria!!!
Thanks for filling in Cowboy…. even if it means YHC has to type up your BB, glad you were the Q. Well done!
Van Gogh
