VQ Part 2 at Alcatraz

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VQ Part 2 at Alcatraz

QIC: Crash

Date: 2021/05/29

PAX: Ziggy Stardust, Code Red, The Deuce, Flopper (WB), Sea-Man, Android, Subfloor, Van Gogh, Zima, Dr. Toot (WD), Crash

2nd VQ of the day, Alcatraz. YHC was already present from the 1st VQ of the day, Super Max. Many wore SuperMax or Alcatraz shirts today, good thing I brought both as a change was necessary. 15 minutes is remarkably little time between workouts when you are the Q. I am sure that will change when the planning and execution pathways are all burnt into my brain. Having carefully stowed the Ethereum in the vault, we moved on. YHC recited the mission and 5 core principles, this time correctly stating that the Circle of Trust was the 5th core principle and not the first exercise we start with. Zima checked just to be sure.

Warm-o-rama

  • Burpees (x5?)
  • Side Straddle Hops x (15? 30?) IC
  • Abe Vigoda x 10 IC (some mutterings about these being slow, I thought they were supposed to be slow?)
  • Whirly with a clap x 10 IC
  • Imperial Storm Troopers X 15 IC
  • Arm Swirly Things x 11 forward IC, x 11 backward IC
  • Seal Clap x 10 IC
  • Overhead Clap x 10 IC
  • Moroccan Night Club x 10 IC
  • Jack Reachers x 10 IC

The Thing

  • Run around the parking lot and back toward the blocks.
  • Round of lifting blocks up and down
    • 10 squat thrusters or 10 overhead press, alternating every round
    • 10 curls
    • 10 upright rows
    • x 10 rounds
    • 10 count for each PAX between rounds as the workout progressed. Most moved pretty quickly with the counts.
    • +1 round for Dr. Toot to make 11
  • I had some hills planned here, 11’s, crab walk down and bear crawl up with jump  squats at bottom and american hammers at top. In consultation with VG we nixed it b/c of conditions
  • Run around parking lot toward lot in front of playground
  • Dora
    • 100 hand release merkins
    • 200 freddie mercs, double count
    • 300 jump squats
  • Omaha’d about 2/3 of way through jump squats with 8 min or so left. I tried to do it earlier around 15 min to go early in the 3rd set but a few PAX were really serious about finishing. I forced the issue later insisting that I had a master plan and wasn’t willing to ditch the whole Mary.

Mary

  • Low flutter x 15 IC
  • Ring of Fire
    • This one I learned at the first and only (so far) F3 workout I have attended in another region, being fairly new. In Myrtle Beach I did this on as the last thing for Mary. Oddly enough, Lace and Leather showed up that day as Lace was attending the same Volleyball tourney that day.
    • Looking around at time and # PAX, chose 6 as the starting # of merkins and explained: Each PAX does the starting # of Merkins, each beginning after the other, so it goes something like (3 pax example) … 6,6,6, 5,5,5, 4,4,4, 3,3,3, 2,2,2, 1,1,1… done. While all this is happening everyone planks between their turn to the best of their ability.
  • 10 seconds of Body Destroyers (in hindsight I should have held the plank for 10 seconds and then finished)

CoT

  • No prayer requests
  • I expressed my gratitude for F3 and the men in it, the difference it and they have made in my life in just a short time. Thank you!
  • YHC took us out. Prayers for surrender.

NMM

    • 110 block squat thrusters or overhead press (60+50), 110 curls, 110 upright rows, ~50 hand release merkins per PAX, ~100 DC freddie mercs per PAX, ~100-150 jump squats per PAX, ~1 mile per PAX
    • Van Gogh, The Deuce, Zima, Dr. Toot, Code Red, and YHC doubled down this morning. If you doubled down you got about 3.75 miles in according to my watch. Huzzah.
    • Ziggy is the man, digging deep, blocks and dora and running.
    • Android was on it today, did the dora with Ziggy. They were both quietly killing it.
    • Code Red did his first double down today and thanks. I think he wanted to mix up the 22’s from last week and just start with curls at 20 and blockees at 2, and I tried, but we decided to stick with the plan.
    • The Deuce doubled down and did a great job here too. He also definitely HC’d to basically everything else happening this holiday weekend. We have it on video. I think we may have been putting words in his mouth, to be fair. The Deuce gave the final clue that helped the PAX determine where the longest song to play during blocks came from (we said it was Hans Zimmer, actually I had this mixed up and it was Philip Glass)… Jim Carrey – Truman Show! The song is Anthem Pt. 1.
    • Flopper and Sea-man, great job out there. They joined Zima for the Dora. Flopper was killing it on the blocks!
    • Subfloor HC’d for today on slack. Thanks man, it gave me a boost! Subfloor went quietly about his business and knocked it out.
    • Van Gogh gave me a couple helpful pointers and was supportive as always. I know just like he encouraged me until I didn’t need it as much he continues to encourage in other ways, like helping to advertise the VQ.
    • Dr. Toot really likes the number 11. It must have some deeper meaning for him. During countoff he was going to be #10 and I was going to be 11 and he did a sneaky side shuffle to reposition. This time around I was very careful to look him right in the eye and count to 11, and not 10, properly on both arm swirly things.
    • Zima Q’d convergence in 2020 for my first workout, and chose my F3 name. He has been a constant encouragement – thanks! During Ring of Fire Merkins, he progressed through 6 merkins with a clap, 5 diamond, 4 wide, 3 ranger, and 2 regular. I think he may have just levitated for the final single push up or it could have been a single arm rocky balboa style merkin (my recall could be imperfect).
    • More general music for this workout. It was more by chance than anything that ‘Ring of Fire’ by Johnny Cash managed to play just as we were beginning the Ring of Fire. Not sure how many noticed that Bruce Springsteen’s ‘I’m on Fire’ followed, we finished early in that song. If you’re interested in listening here it is.

Announcements

  • memorial day, monday – 6 am murph, 7 am blackbeard challenge, launching from meadowlark elementary.
  • supermax, state of pax next Saturday, 6 am supermax at Alcatraz, everyone to Jamison park for state of the pax, 30 min workout, 30 min regional update, 2nd f with coffee, food, etc.