22 on the 22nd

22 men and one scooter ventured into the gloom on this the 22nd day of October.  Is this a safe place to admit I was kind of a nerd growing up and get a little geeked out over numbers?  Looking forward to 1/6/16 so much I will go ahead and HC to be at the Cruise that day.  New Year’s Resolution! #WannaBeLikeFrodo

Back to the backblast.  There were no FNGs, disclaimer was given and we were off.

Mosey to Golf Club parking lot for WARMARAMA:

  • SSH x 15 IC
  • Mountain Climber x 15 IC
  • IST x 15 IC
  • Merkin x 10 IC
  • Windmill x 10 IC


PAX splits into 4 groups and takes a corner for the following…

  • Corner 1 – Merkins
  • Corner 2 – Low flutter
  • Corner 3 – CDD
  • Corner 4 – LBC

Corner 1 calls cadence as a group for all groups who rotate through each corner.

  • Round of 10
  • Round of 15

Mosey to Skyline and halfway up hill for instructions.

  • Group 4 at top of hill for squats
  • Group 3 at middle of hill for Tasmanian Devil Hops (bunny hop isn’t manly enough)
  • Group 2 at bottom for lunges
  • Group 1 at bottom and runs up as timer for the other 3 exercises

Once running group arrives the top and middle groups move down.  Running groups receive a slight rest before and after the run.  Completed 3 rounds.

On the mosey back to the school, the PAX stopped for 5 Burpees.

Mosey back for MARY:

  • Box Cutter x 15 IC
  • Pretzel Crunch x 15 IC
  • Low Dolly x 25 IC
  • Squirm x 25 IC
  • Reverse Crunch x 15 IC
  • The W x 15 IC
  • Plank Jack x 15 IC

COT and BOM!


  • Good work and good numbers today men!  I didn’t want the workout to be a taper for those who are not doing the Mud Run, but I didn’t want to create stupid levels of soreness for those traveling south on Saturday either. YHC is interested to see if those Tasmanian Devil Hops leave a mark when we wake up tomorrow.
  • YHC hopes a little practice at counting cadence will help.  For the definitive guide, please refer to @Dredd’s video Counting The F3 Way  Those who have Q’ed, volun-tell someone who hasn’t by telling them you will co-Q with them.  Pick a day, create your #downPAINment and lead!  YHC chooses @Barnabas.  Yes, his name means “Son of Encouragment” in Hebrew, but on that day he shall be known as @Barotseb or “Son of Pain”.  Who will you volun-tell?  Sound off in the comments.
  • @Google is still looking for someone to complete their Mud Run team and he was sporting a nice hoodie look today as well.  Not sure that helps with recruiting, but just an observation.
  • What isn’t impressive about @Ironhide?  He keeps posting in a boot and riding a scooter.  Forget #beastmode.  He has created a whole new level with #bootmode!  #NoExcuses
  • #Kotters to @MrPoppers and much respect to @Gulliver.  May you continue to post long and prosper.  Post = Live.

Always an honor to lead the PAX!


3 thoughts on “22 on the 22nd

  1. Charmin

    @ Alcatrez. Good beatdown as always and you were dead on regarding @Ironhide. I hate to admit it but if I was in that position I would have been in bed. Well done.

  2. Alcatraz Post author

    Just got a HC from @Barnabas! Men, who will you volun-tell to co-Q with you? I double dog dare you and I call you a chicken if you don’t try!

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