How Dem Hips Move @ Alcatraz
QIC: Frostbite
Date: 05/31/2025
PAX: @Spicoli, @Ziggy Stardust (WD), @Tonka, @Drip, @Bagpipe, @VanGogh, @Rubber Ducky, @Dr. Toot, @TweetyBird, @Seaman, @Frostbite (QiC, YHC, WB)
@Subfloor has been bugging me to get out and Q at Alcatraz for some time now. I show up to a beatdown once there and immediately the call for me to Q at the premiere Saturday #WeFeCo option. I chose today for the day to get my #VQ at this #AO completed!
YHC has been nursing a foot injury because #RunningIsStupid (thanks @Greenspan!), but luckily the boot is off and I can get out and post again! But, doctor’s orders are no running for another 2 weeks. #Win. YHC is also attending a wedding this weekend for a few fellow Deacs, so with this being my #VQ and #WeddingFesitivities, a plan was formulated to honor the beauty of consummation. With tunes to compliment, here is how we did that:
Warmarama
Copperhead Squats x 10 IC
Abe Vigoda x 8 IC
Whirleys x 10 IC
Copperhead Merkins x 10 IC
Arm Swirlies F/R x 5 IC
OH Clap x 5 IC
Seal Claps x 5 IC
Moroccan Night Clubs x 5 IC
Mosey to the blocks
The Thang: Tabata
Tabata: 20 seconds on. 10 seconds off. 8 cycles = 1 round. 10 rounds
- Curls x Alabama Prom Dates
- Monkey Humpers x Pickle Pounders
- Chest Press x JLOs
- KB Swings x Rosalitas
- Skull Crushers x H2H
- Bus Drivers x Alabama Prom Dates
- Romanian Dead Lift L x Pickle Pounders
- OH Press x JLOs
- Romanian Dead Lift R x Rosalitas
- Burpees x Burpees
#PAX were instructed to alternate cycles, so we did 4 rounds of each listed exercise. #PAX were killing it and made it all the way through all 10 rounds before moseying back to the start.
Mary:
Penguin Crunch
Mutton Crunch L/R
Little Baby Crunch Low Flutter – yes combine them
Supermans
Planks
TIME!
NMM:
@Drip texted YHC asking how the foot was and I put the EH on him… something about it being sex-themed really appealed to him. He had a smile on all AM and lucky Joyce!
@Dr. Toot / @VG / @RD got in #Supermaxx Murph prior to the beatdown. They looked like they hadn’t broken a sweat — probably due to the gorgeous weather this morning.
Speaking of @Tootster, YHC gained “Eternal Respect” for having Barry White on the playlist. I didn’t know it was that easy to achieve that!
@Bagpipe loved the music and was heard singing along to aforementioned Barry White and Ray Charles.
@Rubber Ducky gave 5 starts to the playlist. Anything is better than Euro EDM!
@Tonka and I related on foot injuries. He is still dealing with his and is worried about @Balco’s credentials after 6 months of recovery. Funny how the healthcare system works — they just keep billing!
@Ziggy: “I don’t think I have done that many Alabama Prom Dates ever” #Your’reWelcome. Be on the lookout for his own “Mississippi Prom Dates” that pay homage to his home state.
@Tweetybird: “Man, I loved that cinderblock only workout” LET’s GO! Strong work my man. You were killing it!
@Spicoli ran on #SpicoliTime meaning arriving with 15 minutes left to go. Kudos to you for still making it out!
I found an exercise that conquers @VanGogh. PM me if you want to break him in your future workouts.
Announcements:
F3WS x Ardmore Rah coming in the Fall. Donations are still welcome and be on the lookout for get togethers, swag, details! @Wobegon is spearheading that #GiveItAway
@Spicoli has the Q at #Conspiracy on Wednesday which will honor a special someone’s birthday. No one knows whose birthday it is, but surely will be a good one!
Prayers:
@Seaman’s 2.0 is visiting his mom in Japan. Arrived safely. Prayers for good time, safety, and health.
YHC took us out!
It was an absolute pleasure to lead you all this #AM. Being on the IL makes you realize how much you guys mean to me each and every day. Thank you for humoring me with my theme for this AM. Your Ms will thank me for loosening you fellas up.
All the love,
Frostbite
Tunes for the AM:
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