3 Circuits at Alcatraz

3 Circuits at Alcatraz

QIC: Workbench

Date: 1/15/2022

PAX: Cruiser, Adobe, Van Gogh, Drama Queen, Ziffel, Sea-Man, Subfloor, Workbench, Crypto

Supermax Murph - Crash, Ziffel, Little Piggy, Workbench

YHC and 3 other Pax started there morning off early and got in a Murph (maybe a 1/2 Murph) to warm up for Alcatraz.  We waited till the last second for Van Gogh (the Murph Leader) to show up, but apparently he was out late at some Bourbon tasting party.  Luckily we where able to pull it together and figure out how far to run and how many reps to do.

Warmup:  SSH, Imp Walker, Whirly w/ Clap, Michael Phelps, Arm Swirly Forward and Reverse, Abe Vigoda, Reverse lunge w/ hip flexor release, Butt Kicks down and back , High Knees down and back
Run and get Blocks

The Thang: 

Circuit 1 repeat 3 times

1. Block Swings 25 Reps
2. Squat w/ Block – pause 2 sec at bottom of Squat – 15
3. Burpee w/ Jump over block – 10
4. Run to pull up bar – 10 Pull Ups – Run back

Circuit 2 repeat 3 times

1. Block Curls 20 Reps
2. Block Push Press – 20 Reps
3. Sprints – Lay down flat on stomach sprint down and back – 2 Reps
4. Run to pull up bar – 10 Pull Ups – Run back

Circuit 3 – repeat 3 times

1. Iron Mike – 12 Double Count
2. Lateral Bear Crawl Merkin – over block 10 reps
3. Skull Crusher (laying down) – 15
4. Take blocks back – 10 Pull ups

Mary – 15 LBC in cadence
30 secs of Body Destroyers

NMM: Great effort by all, everyone pushed them selves and pushed each other to finish this tough Q.  Nice to have such great crew of Men to welcome my friend and former FNG Crypto.  He held his own pretty well for someone who hasn’t worked out much in the last few years.  I even tried to hand him one of the smaller block but he refused and took the full size one, he’s probably regretting that this morning.

Remember when your planning a Q no one will like you if you make them do a bunch of sprints.

Van Gogh did stay after and complete his Murph after Alcatraz.

Announcements: 

Sea Man has Q at Distillery and Alcatraz this coming week.

Van Gogh is looking for Q’s to fill upcoming Alcatraz dates.

Ziffel is looking for PAX to do a Nomad Murph with him Wednesday morning (1/19),

Prayers: 

For everyone be safe in our Winter weather and Covid wave.