Grad Q School at Alcatraz U

Grad Q School at Alcatraz U

QIC: Ziggy Stardust

Date: 3/29/2025

PAX: Tonka, Van Gogh, Trickle, Subfloor, Cruiser, Root Canal, Ziggy

Knowing that YHC would be competing with Q school this Saturday, decided for a ‘Grad Q School’ theme. I consulted “Dr. Grok” on the idea, which he quickly wrote up and titled “The Dissertation Breakout” – “perfect for a prison island grad school twist with physical challenges symbolizing the academic grind and  Alcatraz’s harsh environment”. Not bad.

We started off with a test of the mission statement and five core principles which all passed (a one grade penalty assigned to an unnamed latecomer), then started the beatdown:

WARM UP: “Packing for the Island”

SSH

Whirlys

Imperial Walkers

Arm Circles

Michael Phelps

(according to Dr. Grok, Arms circles to prep for all the writing, and imperial walkers for marching onto the island)

THE THANG: “The Dissertation Breakout”

STATION ONE “The Research Wall”

Burpees x 10

Squats x 20

LBC x 30

Hold Plank 30 seconds

Run to end of parking lot and back

Repeat three times

(According to Dr Grok – burpees for jumping over mental blocks, squats for long hours in the library (or cell) and holding steady under pressure )

STATION TWO: “THE ESCAPE TUNNEL”

Bear crawl 20 yards and return

Lunge walk 20 yards and return

Mountain Climbers x 20 then crab walk 20 yards and return

WWII x 20 then mosey to the 20 yard marker and return

Repeat three times

STATION THREE: ON YOUR OWN

For that grind to the finish:

15 reps each of curls, Overhead Press, Kettle Bell Swings, Squats

keep repeating the sequence for five minutes

STATION FOUR: “THE ORAL DEFENSE”

Static Dora:

100 reps total for each: (any combo of reps at a time  – 20 each alternating, etc.)

P1                                               P2

Merkins                                    Hold Plank

Squats                                       Hold Al Gore

Low Flutter                              Hold 6 inches

Monkey Humper                     Hold Al Gore

MARY:

Box Cutters

Ring of Fire to time.

ANNOUNCEMENTS

Cruiser’s 40th birthday CSAUP on April 19 – come for one or all the challenges 6:00-10:00. See Slack for more details.

Trickle and Hansel’s new venture “Wag Works” will have a meet up at Incendiary Brewery in Lewisville on April 26 from 4pm – 6pm.

PRAYER REQUESTS

Van Gogh and his wife’s family as they deal with her mother’s illness

Cruiser and VG made it look too easy so will have to modify the program next time, Root Canal and Tonka impressed with their push in spite of injuries,  Commissioner Subfloor kept us in line and Trickle made some excuse with the phrase ‘grok blocked” during the Amrep session which knocked off a few more points.

All passed with flying colors – impressive group and pleasure to lead!