Escaping Alcatraz shacked up
QIC: Bullwinkle
Date: 5/27/2023
PAX: Van Gogh, Palin, Root Canal, Cruiser, Adobe, Subfloor, Android, Rudolph
In preblast everyone was told they have the option not to run at Alcatraz. 9 pax showed up in hopes of taking the easy way out and not running. Little did they know, burpee was the way out.
For Supermax 5 pax enjoyed a murph and stay around for Alcatraz.
The weather was perfect day to start the weekend before it started to rain for Memorial Day weekend.
5 core principle was given, but forgot about the mission statement. Maybe next time.
WARM-O-RAMA:
SSH, Abe Vagoda, Whirly w. Clap, Arm Swirly forward and reverse, Michael Phelps.
The Thang:
The only running required was a short run to get some coupons, or in this case our shackles. Once we all had our two couples we shackled walk (farmers carry) to the front south parking lot. While carrying the shackles anyone who lets go of the coupons all pax had to do 5 burpees. 4x burpees were required.
At the first workout station the warden allowed the shackles to come off. the exercise was as followed;
10 back rows, 10 single arm rows, 10 OHP then run to top and back of parking lot unless you wanted to opt out for the non running part burpees. Palin had to since his just had knee surgery. This was repeated 10 times.
The shackles where put back on as we walked to a wall to wall sit and pass all 18 coupons down the line for about 50yard. yards.
As we got the other end, we started the 2 part of the workout.
Bench step ups, WW2 with a coupon, and YHC brought back the seated wall leg extension with a coupon on both feet (Bull leg extension?). 10 reps of reach after a run to the top of the parking lot and back. 5 reps took place.
We were again shackled up and walked to our last workout area to find rocks. though again some paxs felt the desire to put down their coupon so everyone could enjoy doing any burpees. 3x burpees happened.
The pax all found rocks and rock crawled the the other end of the parking lot. We then stood up and did the rock twist. 4 rocks where passed around in a circle twice both directions. We rock crawled back to repeat the rock twist. We then put the rocks away and put back on our shackles to finish the walk around Alcatraz. Again some pax really enjoyed putting down their coupons so we call could do more 4 more sets of burpees.
HC from Hansel, burpees penalty was given for all of Paline burpees done. 150 missed burpee reps
ANNOUNCEMENTS: Memorial Day convergence at the Iron Throne and a 08:30 Murph at River Oaks. FiA, Ms, 2.0s all welcome.
Prayer request:
Android uncle and grandma, Rudolph 3 unnamed people, and there was one more that YHC has forgotten their prayer request. Please forgive me.
