{"id":25938,"date":"2025-11-08T12:02:37","date_gmt":"2025-11-08T16:02:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25938"},"modified":"2025-11-08T12:02:37","modified_gmt":"2025-11-08T16:02:37","slug":"hurricane-alcatraz-definition-of-the-gloom","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/11\/hurricane-alcatraz-definition-of-the-gloom\/","title":{"rendered":"Hurricane Alcatraz – Definition of the Gloom"},"content":{"rendered":"

 <\/p>\n

It has been a while since I have had the Q at Alcatraz.\u00a0 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.\u00a0 Subfloor reached out and since my absurd work schedule is finally slowing down, I agreed.\u00a0 Hoping for rain as you know the Duck always does, we got some real fog and mist.\u00a0 Not as good as rain but we will take it.\u00a0 I had the office to myself all day on Friday, and got to really think about a good IPC Style beatdown.\u00a0 I also wanted to bring back my signature “Bear-Muda” triangle for the end of Hurricane season.\u00a0 With a good turnout, here is how it went.<\/p>\n

\ud83c\udf2a\ufe0f HURRICANE ALCATRAZ \u2014 60-Minute F3 Weinke<\/h1>\n

Warm-Up (IC)<\/h2>\n

– Side-Straddle Hops x25<\/p>\n

– Hillbillys x 15<\/p>\n

– Supermans x 5 (of course)<\/p>\n

Mosey to blocks then triangle setup area.<\/p>\n

THANG 1: BEAR-MUDA TRIANGLE<\/h2>\n

Setup: 3 cones in a triangle ~20\u201325 yards apart.<\/p>\n

Movement: Bear crawl cone \u279c cone, exercises at each cone:<\/p>\n

– Cone A \u2014 Mike Tysons \u00d7 10<\/p>\n

– Cone B \u2014 Merkins \u00d7 10<\/p>\n

– Cone C \u2014 Big Boys \u00d7 10<\/p>\n

Complete 3 full laps. Faster PAX plank until six\/ Al Gore<\/p>\n

THANG 2: HURRICANE FORCE WINDS (Coupon Triangle)<\/h2>\n

Each PAX has a coupon\/block rifle carry block from cone \u279c cone.<\/p>\n

– Cone A \u2014 Block Thrusters \u00d7 15<\/p>\n

– Cone B \u2014 Block Curls \u00d7 25<\/p>\n

– Cone C \u2014 Block Grave Diggers \u00d7 10 each side<\/p>\n

Complete 3 full laps.<\/p>\n

THANG 3: OUTER RAIN BANDS (Suicides)<\/h2>\n

4 cones in a straight line, ~15\u201320 yards apart.<\/p>\n

Round 1: Suicides + Merkins (5\/10\/15\/20)<\/p>\n

Round 2: Suicides + Squats (5\/10\/15\/20)<\/p>\n

Round 3 : \u00a0‘STORM SURGE’ down and back with 5 burpees at each return visit<\/p>\n

<\/h2>\n

Eye of the Storm (Mary)<\/h2>\n

– LBCs x25 (IC)<\/p>\n

– Flutter kicks x25 (IC)<\/p>\n

– Alabama Prom Dates x 10 (Dr. Toot for a 22 count)<\/p>\n

– Box Cutters x20<\/p>\n

– Mutton Crunch x 10 Each side<\/p>\n

THUNDERSTRUCK FINISHER (AC\/DC)<\/p>\n

– Burpee EVERY TIME you hear ‘Thunder’ (~34 burpees)<\/p>\n

– Side Straddle Hops in between burpees until next ‘Thunder’<\/p>\n

COT \/ Cool Down<\/h2>\n

– Count-o-Rama \/ Name-o-Rama \/ COT<\/p>\n

– Announcements<\/p>\n

– Finish – Thanks again for allowing me to lead this great group of men.\u00a0 Let us be the light in the darkness.\u00a0 Let us lead by example.\u00a0 Let us be the tip of the spear for good in this world.<\/p>\n

Duck Out!<\/p>\n

 <\/p>\n

\"\" \"\" \"\" \"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

  It has been a while since I have had the Q at Alcatraz.\u00a0 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.\u00a0 Subfloor reached out and since my absurd work schedule is finally slowing down, […]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112,142,121,1],"tags":[],"class_list":["post-25938","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp","category-csaup","category-murph","category-uncategorized"],"acf":{"q":"Rubber Ducky","date":"11.8.2025","pax":"Zima, Van Gogh, Dr. Toot, Subfloor, Adobe, Rubber Ducky, Tonka, Ziggy Stardust, Wooly Bugger, Madoff, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25938","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25938"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25938\/revisions"}],"predecessor-version":[{"id":25944,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25938\/revisions\/25944"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25938"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25938"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25938"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}