Red Pill Upgrade, anyone?

16 of Highlands finest (plus a bike riding Gump arriving at 0610) showed up for a downPAINment in the cool, damp gloom.  At each pain station the PAX were given a chance for a Red Pill Upgrade, #RPU.

The Thang:

  • Mosey back and forth through the MS parking lot with some Stoli skips
  • 20 SSH
  • 18 IST
  • 16 Mountain climbers
  • 14 Windmill
  • 12 Merkins


Mosey to center MS parking lot and partner up

  • Partner 1 Jumping knee touch and partner 2 sprint to lightpole 2 burpees, switch
  • Partner 1 Line jumps and partner 2 sprint to lightpole 4 burpees, switch
  • Partner 1 Al Gore and partner 2 sprint to lightpole and 6 burpees, switch
  • Plank when done
  • #RPU – Raleigh twist on burpees

Reverse order and repeato


Mosey to loading dock

  • 10 Burpees on your own
  • Partner 1 hops up steps runs down ramp while Partner 2 squats, switch – 4x
  • Sprint to 15 pull ups
  • On the track, sprint straightaways and mosey curves until everyone arrives
  • #RPU – jump squats


Circle up and IC

  • 10 Diamond Merkins
  • 15 LBC
  • 10 Larry Craigs
  • 15 Low Flutter
  • 10 Merkins


Mosey to learning cottages ramp

  • 6 Burpees on your own
  • Partner 1 bear crawls up top of ramp, run around and down while Partner 2 lunges, switch – 3x
  • Plank when done (Bootstrap had interim Q here)
  • #RPU – jump lunges


Circle up and IC

  • 10 Bode Plank (see Bode Miller)
  • 15 The W
  • 10 Carolina Dry Docks
  • 15 Low Dolly
  • 1 to 5 Jack Webbs (not single count)



  • 15 Rosalita
  • 20 Reverse crunch


The Moleskin:

  1.  Great effort all around as many of you took several #RPUs.  It is an honor to lead the PAX.  You make me better.  Iron sharpens Iron – Proverbs 27:17
  2.  YHC experienced #FICA (Fatigue Induced Cadence Anomalies) near the end, especially during the Jack Webbs, so feel free to update any numbers in the comments.
  3.  Glad Gump could make it for Mary.  Always great to see you and prayers for the back to heal up.
  4.  Hammer will be traveling to bring his son home the first of April.  Let’s remember him and the M as international adoption is an all-consuming process.

3 thoughts on “Red Pill Upgrade, anyone?

  1. Alcatraz Post author

    Before I post another workout to the website, I will work on my formatting skills. Is that part of Q School? If so, I guess I need to attend.

    1. Gordo

      @Alacatraz, thanks for leading today. Good new mix. I like the Red Pill option twist. Especially like running up the to loading dock and then down past the dumpster. Have a fruitful trip to Nicaragua this Thursday.

      1. Charmin

        @Gordo – 2nd your comment. I was thinking as we were running up the loading dock that I have never done that before. Always a good thing.

        Great lead Alcatraz. Appreciate it.

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