YHC has made a habit of doing 22s on the 22nd of the month. Why? Not sure, it’s just become a really hard format that YHC enjoys lately. Well today, in honor of YHCs birthday, the goal was to make it a doozy compared to other instances...
Read moreToday was the day after YHCs 37th birthday… so why not spend the entire beatdown grinding that number into YHCs head so I don’t say the wrong thing during CoT??? Warm-o-rama Mission statement 5 core principles SSH x 37 Abe Vigoda x 10...
Read moreSince opening on January 30th, Alcatraz has hosted 11 FNGs, along with an additional number of newer PAX who had yet to live through their VQ. With many of these newer PAX becoming regulars, it became clear to YHC that Q-school was needed so that...
Read moreYHC started preparing for this Q with VG’s guidelines of “four total movements” top of mind. That said, one of the four movements turned out to be considerably more time of the workout than the others! I will let you guess which...
Read moreWhat a morning. Perfect temps, strong effort, and the timing all worked to plan. The music was good, but it was my playlist. If you like 90s punk and alt-rock you’d agree. Keep ’em separated! The SuperMax Thang: Some pax are familiar...
Read moreThe Q knew that he would have to stay for 2 hours of working out. So, why not make one of the most ridiculous achieving workouts so that the Pax would get there money’s worth, pass the time quickly, and keep moving constantly...
Read moreYHC was trying to stay within the rules of the Super Max, that the Warden has established. So, remembering that YHC had come across a simple workout put out by David Goggins a few months back that was literally two exercises, the Q knew exactly...
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After five of us defeated Dr. Kevorkian on the #SuperMax undercard on Saturday, 5 more us showed up to the main event to help all ten of us get busy livin’ by celebrating life in prison aka #Alcatraz. Somehow @VanGogh counted 13 total...
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After clarifying the rules and deciding to only sort of following them, YHC showed up a few minutes early in order to layout 4 cones where we would spend the entire 45 minutes of this iteration of #SuperMax. The pax were warned via both Twitter...
Read moreTabata 40 sec work 20 sec rest. Three intervals, Run for 1 min between intervals (Thx Bevo!) Repeat exercises for 40 seconds. 70 intervals for 36:40. 3 frog squats/3 squats; 5 SSH/run in place 10 step; 2 wide Merkins, 10 Mtn climber; 2 Reverse...
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