Stretch Mosey to bus lot and take a lab around the track. 80 Merkins Lt. Dan’s Magic Legs travel 15 yards 14 Cactus Jump Squats (no cheat/no surrender) Lt. Dan’s Magic Legs back to start 80 Coupon Plank Jacks (toes down & up = 1) Murder Bunny...
Read moreShowing up at IS these days can cause a bit of apprehension. Will anyone else be there? If so, more that one? Pleasantly, as I arrived, two Pax had beat me there and another showed just as we launched. Hanes Park is a great host to any...
Read moreCold morning for Alcatraz, but 5 brave Pax still made it out to the ROCC. We started with a mosey to the pull up bars where Rachel Ray and Hitchcock where finishing up their Murph. They joined us for the warmup and we picked up our frozen...
Read moreWarmarama: SSHs, Abes, Whirlies, Cherry Pies The Thang: First up: “Hammer Time”: Every time Hammer says, “Can’t Touch This” = Burpee (only 26 in total, but they come in bursts). “Break It Down” = American Hammers AMRAP “Stop, Hammer Time” = Back...
Read moreWarmarama: The usual: SSHs, Abes, Whirlies, Standing Hammies, Cherry Pies (too much chitter chatter, let’s go) The Thang: YHC handed out a couple of running lights, Frost Bite had a couple extra as well. We ran through the dark park to Bellview...
Read moreJanuary has been relentless with sub-freezing mornings with no relief in sight, so happy to see some IS regulars arrive to start moving and get Saturday started. WARM UP Start with SSH at launch, then mosey to the track for Imperial...
Read moreI was getting back from a jobsite in Western NC late yesterday and realized that I had the Q for UA today. I had some ideas but needed to consult one of the old Red Woods (Zima). He gave me an idea for some Tabata which seemed appropriate...
Read moreBut actually – what are we doing? Alarm goes off at 0455. Temperature is 9 degrees. Is there not something, anything else we could be doing? YHC had the keys to #Conspiracy this lovely morn. After getting a reminder text about my duties...
Read moreBEATDOWN. Do 100 reps of each exercise OYO. When an exercise is finished, yell “Greenland!” On “Greenland”, all PAX stop their current exercise and run to the end of the parking lot and back. Resume the exercise from where it was paused...
Read moreYHC checked the forecast and it looked like a cold rainy Saturday morning was forthcoming. All good – Alcatraz has shelter. YHC remembered a previous rainy Q where 3 man grinder devolved into a FUBAR and Rubber Ducky played with a hose in...
Read more“Hey, wait… Did Urban Assault switch the launch point on Friday’s”, is what I was thinking to myself as I pulled up this morning. Not only did I, “have to catch the redeye all the way from East Mocksville” as Spicoli so eloquently put it, but I...
Read more