Alcatraz Pre-Blast
QIC: Zima
Date: First Day of Spring 2021
PAX: You
WARMUP.
YTD
BEATDOWN.
Disclaimer: SPEED IS NOT YOUR FRIEND! Let me repeat, SPEED IS NOT YOUR FRIEND.
Setup: 4 Cell Blocks plus a bonus Solitary Confinement area. 1 exercise at each Cell Block.
Cell Block A: Iron Mikes
Cell Block B: Curl Press Crushers
Cell Block C: Cherry Pie Death Crunches
Cell Block D: Mike Tysons
Solitary Confinement Area: Hand Release Overhead Clap Burpees x 5
Instructions:
- Each round (running around the “yard”) consists of a stop at all 4 Cell Blocks.
- The number of reps at each Cell Block correlates to the round number (i.e. Round 1 = 1 rep, Round 2 = 2 reps, and so on).
- Example: In Round 6, you will do 6 reps at Iron Mikes at Cell Block A, 6 reps of Curl Press Crushers at Cell Block B, 6 reps of Cherry Pie Death Crunches at Cell Block C, and then 6 reps of Mike Tysons at Cell Block D.
- After finishing a round, immediately begin the next round.
- When you hit failure on an exercise or lose the ability to perform it with PROPER form (sadly the actual Warden will not be in attendance to “helpfully” identify bad form so #YouDoYou), immediately stop and proceed to the designated SOLITARY CONFINEMENT AREA. Once there, do 5 Hand Release Overhead Clap Burpees and return to the Cell Block that you left and finish out the set.
- Move on to the next Cell Block.
Hint #1: Going fast with crappy form will only get your rep count higher and lead to quicker failure and more Burpees. You might as well go at an exercise-appropriate pace and focus on the correct form. #WardensInstructions
Hint #2: The first few rounds will be quite easy with minimal trips to Solitary. During the later rounds, trips may occur so frequently that they may happen multiple times within the same Cell Block. Boy Scout Motto: Be Prepared.
MARY.
