3rd Birthday and Subfloor Takes Over

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3rd Birthday and Subfloor Takes Over

QIC: Van Gogh

Date: 1/27/2024

PAX: @ziggy stardust, @dr. toot, @Drama Queen, @Drano, @Uturn, @Swifty, @Adobe, @cruiser, @Swifty, @Crash, @huckleberry, @Wooly Bugger, @Madoff, @Skyline, @Subfloor, @van.gogh

 

It’s hard to believe that Alcatraz is already 3 years old! It seems like just yesterday, a ragtag group of PAX met in WeFoCo and scrambled around the parking lot trying to figure out what to do with those shiny new blocks. 

 

Warm-o-rama 

  • Mission Statement / Core Principles!
  • SSH x 20 IC
  • IST x 15 IC
  • Abe Vigoda x 6 IC
  • Whirlies x 10 IC
  • Shoulderama x 10 x 6
  • Mosey to get blocks

 

The Thang

  • Grab a Block, carry it to the Pull-Up Bars
  • PARTY Time (1-27)
    • P – Pull-Ups x 9
    • A – Alternating Lunge x 9 (SC)
    • R – Rows x 9
    • T – Tricep-Extensions x 9
    • WHY?! – Burpees x 9
    • Repeato x 3
  • Murderer’s Row
    • Murder Bunny Merkins in a line
      • Murder Bunny, with a Merkin in the middle
    • PAX in the back carries block overhead and runs to the front
    • Repeato moving toward side parking lot, until lead PAX is back in front.
  • Cinder Dora (from first beatdown)
    • 100 Squat Thrusters
      • Pax Runs
    • 200 American Hammers
      • PAX block carries to middle
    • 300 Fast Feed
      • PAX block crawls 3 spaces and back
  • Murderers Row
  • Block Crawl
    • Bear Crawl, pushing block forward between “steps”
    • To the top of the parking lot
  • Crawl Block
    • Crawl Bear, pushing block backward between legs between “steps”
    • To the bottom of the parking lot
  • Mosey back to block pile, John Cusack optional
  • Return block and mosey back to launch.

 

Mary

  • 20 Low Flutter
  • 20 Freddy Merks
  • 20 American Hammers

 

Fin!

 

CoT

  • YHC handed over the flag over to Subfloor.
  • YHC took us out giving thanks for the AO, the facility, the freedom to post freely, and for our group.

 

NMM

  • 5 PAX doubled down with a #SuperMax Murph! @Swifty @dr. toot @Adobe @cruiser @van.gogh
  • 1 PAX doubled down with a JailBreak EC run: @Drano
  • 16 PAX was more than YHC expected, given the original forecast for Saturday morning; but man, it turned out to be a beautiful morning! Perfect beatdown weather. 
  • The block crawl/crawl bear portion of the workout was Omaha’d because YHC did not want to repeat Murderer’s Row again… that ended up being about 80 merkins and ridiculously hard. YHC loved it. 
  • Some great MC by the PAX, lot’s of grumbling about crawl bearing, but really, it could have been worse!
  • Party Time was confusing due to the numbers, but hey, it was 3 x 9 = 27. Day was the 27th, it was the 3rd birthday hence the X 3. It made sense to YHC at least.
  • Subfloor got his start at the first Alcatraz beatdown 3 years ago and was presented with an Custom Alcatraz version of Old Rabbits Foot Russian Imperial Stout (because Warden’s don’t have torches, we have lucky rabbit’s feet because we are superstitious; that OR Subfloor likes dark beer and YHC knew he’d like it). 
  • Subfloor proved he’ll make a great Warden by pulling out a beanie and having PAX draw names to assign Q dates (since YHC failed to get anyone signed up beyond this beatdown).

Subfloor, I kept a copy of the key incase I need to sneak back in and borrow some blocks, pullup bars, or beer. Enjoy your time as site Q, this is a great thing we have going at the ROCC!

VG