Like many Qs, I’m guilty of overscheduling and never getting to all of what I’ve got planned, leaving much of what’s on the Weinke to be done another day.  Those skipped exercises often involve the rock pile.  So this time, it was time to make the rock pile the focus of the workout.  As Sean Connery says, “Welcome to The Rock!”


Warm Up

-Side Straddle Hops

-Good Mornings

-Sir Fazio Arm Circles

-Overhead Claps

-Reverse Sir Fazio Arm Circles

-Sumo Squats

-Mountain Climbers

-16 Ranger Merkins in mourning of Penn State’s current AP poll ranking


The Thang

Alcatraz’s cells were 9’ by 5’, about the dimensions of a parking space.  During the 29 years that it served as a prison, 36 prisoners made 14 escape attempts.

-Paint the lines with a burpee at each of 14 parking spaces in the Greenway Club lot to represent those escape attempts

Of those 36 escapees, 23 were caught, 6 were killed, 2 drowned, and 5 are missing and presumed drowned.  Of those 5 missing, the most famous were Frank Morris and John and Clarence Anglin.  Those three staged what may have been a successful escape in 1962.

-Break into escape teams of 3 and run 6 laps of the parking lot for those confirmed killed, playing 5-merkin catch-me-if-you-can

Alcatraz means “pelican”, but its far more famous nickname is “The Rock”.

-Jog to the rock pile and pick something bigger than a soda can.  Push yourself.  You’re going to be with this rock for the rest of the workout.  Gather on the field.

Frank Morris and the Anglin brothers used 50 raincoats to build an inflatable raft to escape the island prison.  It was rumored that shreds of raincoat washed up on Angel Island with footprints leading away from the shore.  The US Marshals Service case remains open and the trio remains on its wanted list.

-Remain in your escape groups of 3 and perform sets of 50 to try and make raincoat rafts for as many prisoners as possible.

50 per person (help your crew finish out once you’re done)

-Bicep curls

-Merkins with left hand on rock

-Heavy Freddies


50 per person

-Weighted LBCs

-Merkins with right hand on rock

-Bent over row


50 per person

-Kettlebell (rock) leg raises


-Shoulder taps (move rock from right shoulder over your head to left shoulder and back)


We were able to build rafts for 1,350 of the 1,576 criminals housed at The Rock in its 29 years.  Maybe we’ll have to return to Alcatraz at a later date!


-Put your rocks back quietly and jog back to the parking lot.

-10 Mike Tysons on the curb because it wouldn’t be a Spit Valve Q without them


Alcatraz is located 1.2 miles off the coast of San Francisco, which is roughly the mileage we covered this morning.



-Have a nice day


Count-a-rama:  14 PAX, welcome FNG Borat


-Monday, 11/13 @ 0545 – new beta site opening at Honeycutt Park

-Thanksgiving Thursday, 11/23 @ 0700 – Convergence at Max Bandwidth, followed by 8 am run up the landfill Mount Trashmore


Great job, all!  It was an honor to lead you fugitives from justice this morning.