Hurricane Alcatraz – Definition of the Gloom

QIC: Rubber Ducky

Date: 11.8.2025

PAX: Zima, Van Gogh, Dr. Toot, Subfloor, Adobe, Rubber Ducky, Tonka, Ziggy Stardust, Wooly Bugger, Madoff, Drip

It has been a while since I have had the Q at Alcatraz.  Although I am a regular for both the Super Max (Murph) and the normal beatdown, it has been at least 8 months since I have had the Q.  Subfloor reached out and since my absurd work schedule is finally slowing down, I agreed.  Hoping for rain as you know the Duck always does, we got some real fog and mist.  Not as good as rain but we will take it.  I had the office to myself all day on Friday, and got to really think about a good IPC Style beatdown.  I also wanted to bring back my signature “Bear-Muda” triangle for the end of Hurricane season.  With a good turnout, here is how it went.

🌪️ HURRICANE ALCATRAZ — 60-Minute F3 Weinke

Warm-Up (IC)

– Side-Straddle Hops x25

– Hillbillys x 15

– Supermans x 5 (of course)

Mosey to blocks then triangle setup area.

THANG 1: BEAR-MUDA TRIANGLE

Setup: 3 cones in a triangle ~20–25 yards apart.

Movement: Bear crawl cone ➜ cone, exercises at each cone:

– Cone A — Mike Tysons × 10

– Cone B — Merkins × 10

– Cone C — Big Boys × 10

Complete 3 full laps. Faster PAX plank until six/ Al Gore

THANG 2: HURRICANE FORCE WINDS (Coupon Triangle)

Each PAX has a coupon/block rifle carry block from cone ➜ cone.

– Cone A — Block Thrusters × 15

– Cone B — Block Curls × 25

– Cone C — Block Grave Diggers × 10 each side

Complete 3 full laps.

THANG 3: OUTER RAIN BANDS (Suicides)

4 cones in a straight line, ~15–20 yards apart.

Round 1: Suicides + Merkins (5/10/15/20)

Round 2: Suicides + Squats (5/10/15/20)

Round 3 :  ‘STORM SURGE’ down and back with 5 burpees at each return visit

Eye of the Storm (Mary)

– LBCs x25 (IC)

– Flutter kicks x25 (IC)

– Alabama Prom Dates x 10 (Dr. Toot for a 22 count)

– Box Cutters x20

– Mutton Crunch x 10 Each side

THUNDERSTRUCK FINISHER (AC/DC)

– Burpee EVERY TIME you hear ‘Thunder’ (~34 burpees)

– Side Straddle Hops in between burpees until next ‘Thunder’

COT / Cool Down

– Count-o-Rama / Name-o-Rama / COT

– Announcements

– Finish – Thanks again for allowing me to lead this great group of men.  Let us be the light in the darkness.  Let us lead by example.  Let us be the tip of the spear for good in this world.

Duck Out!