The First Annual SuperMax 5k and UvUX4 at Alcatraz
QIC: Wobegon
Date: 5-1-2021
PAX: SuperMax: Crash, Bullwinkle, Workbench, Huckleberry, Van Gogh, Burns.
Alcatraz: VG, Sea-Man, The Swede, Bullwinkel, Crash, Ziggy Stardust, The Jerk, Android, Subfloor
What 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 with the Run and Gun style workout. 5k run then fifteen-ish minutes of Tabata. Great average time on the mile (some of you guys could have flown past, personally I’ve not hit 8:46 average before. Grateful for the energy of the group). Tabata was kept to the four required exercise, LBCs, Merkins, Squats, Whirly-With-The-Calp. Some guys kept count. I did not.
The Alcatraz Thang:
It’s YOU versus YOU at four stations. Hence UvUX4. The setup is simple:
- 4-minute timer.
- 4 called exercises
- 10 reps each
- Keep cycling through, note your totals.
- Short mosey
- Repeat-O and try to beat your total (if you are the competitive type)
Round 1: Chest/Arms/Abs
- Merkins
- Peter Parkers
- Parker Merkins
- LBCs
Round 2: Legs
- Squats
- Alternating Lunges
- Toy Soldiers
Round 3: Block Work
- Curls
- Skull Crushers
- Upright Rows
- Over Head Press
Round 4: Cardio
- Side Straddle Hops
- Burpees (#crowdpleaser)
- Seal Claps
- Overhead Claps
Done pretty much at the stroke of 8 AM. I love it when a plan comes together.
Announcements:
ROCC 5k next Saturday, sign up! Benefits the Salvation Army.
Bullwinkle has VQ that day as well!
Q School at Alcatraz May 15th. Learn what it takes to lead a workout. Step up. Boom.
Qs need for Parlament on Tuesdays at Southwest Elementry! See Ziggy. (Sidenote: this is a non-running AO that will still give you a STRONG workout. One of my favorites, check it out if you have not).
Prayers:
The McKnight family, Rebbecca passed away last week, a teacher with the district.
Friend of VG, anxiety, and lack of sleep, difficult time.
I May have repeated myself a little in both COTs, but it’s worth saying twice: very thankful for this group. Hope you all remember how the day started and the group that you helped and who, hopefully, helped you. Can’t start a day with a better perspective. Thanks for the keys, VG.
Naptime.
