Breaking in those new pull up bars @ Alcatraz
QIC: Honey Badger
Date: 11/6/21
PAX: SuperMax: Bullwinkle, Van Gogh, Honey Badger, Ziffle
Alcatraz: Bullwinkle, Van Gogh, Honey Badger, Subfloor, Palin, Cruiser, The Jerk
It was a nice brisk 33 degrees where 4 brave souls posted for Super Max. The other Pax may have started off a bit warmer if they would have joined Bullwinkle and myself for the nice EC run we did…just sayin
Warmarama: SSH, Broga, Whirley (with the clap)
Mosied over to the pull up bars for
Exercise #1:
- Choose your own rep between 1-5 pull ups. After completing your personal rep of pull ups, Pax would let go/recover and then complete the same number of reps of either:
- hand switches on the pull up bar (over, over, under, under = 1 rep) while hanging on bar or;
- leg ups-pulling knees up to the chest while hanging from bar
between exercise #1 and 2, there was a slight change in mode of transportation that Van Gogh considered a separate exercise, but that’s questionable. Regardless, Pax grabbed 2 cinder blocks, one in each hand, and carried them up and down a small hill with plenty of foliage as an added obstacle for a nice farmer carry. Drop the blocks, mosied over to Exercise #2 in the parking lot.
Exercise #2:
Your classic H.R.T.T.M.T’s, or at least that’s what everyone calls them…right? Hand Release Toe Tap Mike Tyson’s. 15 total reps then onto exercise #3 underneath the overhand in the parking lot/back entrance.
Exercise #3: 15 amazing burpees, everyone’s favorite
Once finished with Exercise #3, mosied back over to pull up bars to start the fun all over again! I would estimate that we completed 6-7 rounds.
COT:
No major announcements except for Thanksgiving Convergence on 11/27. Burn off your Thanksgiving meal, bring some canned goods to give back to the community.
Alcatraz Workout #2
Surprisingly, it was still cold despite waiting the 45 minutes of SuperMax. And yet, some awesome Pax decided to show up!
Shout out to Van Gogh and Bullwinkle for pulling off the double down
Warmarama: SSH, Hip flexor stretch, arm swirly things, Abe Vagoda, Copper Head squats, Imperial Storm Troopers
Pax mosied over to grab themselves a cinder block that they would soon become very close with.
The Thang consisted of 3 stations and one “detour” while mosying around the entire parking lot of ROCC..we got some distance in
Station 1: Strength station, all exercises with cinder block
- 15 reps Thrusters
- 15 reps bent over row
- 15 reps curls for the girls (wives)
- (WWII’s for 6)
Station 2: Core (on opposite side of parking lot)
- 15 American Hammers
- 15 Mountain Climbers
- 15 Heels to Heaven
- (WWII’s for 6)
Station 3: Pull up bars
- 10 burp-ups (these sucked and I immediately regretted my decision to pick 10 reps…)
- (WWII’s for 6)
Detour: Bear crawl up hill and crab walk down
Bullwinkle decided to turn this into Nascar, running Pax over, cheap shots, you name it to win
Back to station #1 and repeato!
This got real old real quick (at least it did for me), I would guess we finished about 5 total circuits
COT:
Announcements: Palin announced that no one noticed or mentioned his new haircut. VG reminded everyone of Thanksgiving convergence again on 11/27 (see above), encouraged to bring out some FNGs or Pax that haven’t posted in awhile.
Prayers: quick recovery for OTC, recovery of all of Bullwinkle’s ailments and soreness, a call to be more intentional with our loved ones and wives
A great morning, thanks to all who came out and allowing me to lead!
