5K+, 14s & Foxholes @ Alcatraz & Super Maxx
QIC: Sea-Man
Date: 7/17/2021
PAX: @Fender, @crash, @Van.gogh, @Schneider, @Dr. Toot, @Flopper, @ziggy stardust, @zima, @android, @subfloor
Alcatraz Super Maxx – 0600
Warmaroma:
- SSH x 25
- Hillbillys x 20
- Abe Vigodas x 5
The Thang:
5k run starting behind River Oaks and looping around past SW Elementary and West Forsyth. Total mileage ended up being 3.78 due to missing a couple of turns in the neighborhoods (Qs fault). All made it back and were better for it!
Mary
- Low Flutter x 14
- LBC x 14
- Box cutter x 14
Schneider ran his fastest mile pace on an extended run and this was following a strong pace the day before at BBBC.
Van Gogh and Fender kept us all pushing forward as they led the pax and frequently circled back to pickup the 6.
Dr. Toot commands respect with his speed and conversation throughout!
Crash is tough as nails and started the double down with a steady pace finishing strong.
Flopper was a trooper even if a bit mad that dad pulled him out of bed to start his birthday weekend.
Prayers for the Perry family this weekend, prayers for Fenders wife’s grandmother, prayers for Giles.
Alcatraz – 0700
Warmarama:
- SSH x 30
- Abe Vigodas x 5
- Hillbillys x 14
- Arm swirly things forward x 14
- Arm swirly things back x 14
- Overhead claps x 14
- T-claps x 14
- Moroccan nightclubs x 14
- Randys x 14
The Thang:
Pax mosey over to back parking lot for Bataan Death Crawl – pax do a bear crawl around parking lot, last pax does 5 burpees, when done taps next pax and moseys to front and continues bear crawl. This continues until last pax completes burpees.
Pax mosey over for Dora over the hill into grass:
- Foxholes (WW2 & Merkin combined) – 100
- LBCs – 200
- Squats – 300
- SSH – 400
Pax mosey over to bricks:
- 10 curls
- 10 overhead presses
- 10 bent over rows
- repeat for total of 3 sets
Mosey up to disc golf course and around down to parking lot and back to start of AO.
Mary
- Low flutters x 14
- Mutton crunch x 14 each leg
- Penguin crunch x 14
- Box cutter x 14
- American Hammer x 14
- Round robin merkins 5, 2, 1
- Plank & hold at 6″
Van Gogh, Crash, Schneider, Dr. Toot & Flopper stayed around for more showing their dedication to getting Saturday started right.
Zima always impresses with his effort and capabilities.
Subfloor was strong and steady like usual, always a pleasure working alongside.
Android was a beast and is ready for upcoming VQ!
Ziggy Stardust never ceases to amaze and earn the respect during COT with his effort
Thanks for the honor men!
Sea-Man
