Ascents, Descents and Cold Blocks at Alcatraz
QIC: Ziggy
Date: 12/17/2022
PAX: Crash, Root Canal, Subfloor, Madoff, Suede, Ziggy, Scratch (former FNG Matt)
Was a cold one this morning, especially for an FNG (Matt) who Suede had brought to the workout. Unfortunately Van Gogh couldn’t stay due to family duties but did finish up the warm up before we headed to the other end of the parking lot.
WARM UPS
SSH/ Imperial Walkers / Mountain Climbers
Broga
Abe Vigodas / Whhirlys
Plank Jacks x 10
Shoulder Taps x 10
THE THANG
ASCENTS AND DESCENTS:
5 cones spaced to the end of the parking lot
#1 bunny hop to first cone – 10 burpees – broad jump back to start
#2 power skip to second cone – 25 WWII – reverse power skip back
#3 bear crawl to third cone – 25 merkins – crawl bear back
#4 carioca to fourth cone – 25 squats – reverse carioca back
#5 run to fifth cone – 25 carolina dry docks – run backwards to start
REVERSE ORDER 5 to 1 with OMAHA (power skip #3 and bear crawl #2)
BLOCK WORK
Three sets of:
Curls x 15
Overhead Press x 15
Chest Press x 15
Louganis x 15
Goblet Squats x 15
RETURN FOR MARY
various ab/core and RING OF FIRE finale
ANNOUNCEMENTS
Convergences next week (check slack)
Suede took us out.
Somehow Root Canal stayed ahead in spite of having done the Murph before – truly impressive! Suede and Scratch seemed to enjoy the ascents and descents, and Scratch was pushing hard and caught on fast. Madoff, Crash and Subfloor helped with the polyglot countdown with the Ring of Fire finale.
Strong work by all and honor to lead!
