15 Pax Posted at Alcatraz for a so called boot camp style workout (more like Laces Out!):

Funhouse at the Q.

RAR – Run around Runde

COP

• SSH X 40
• Imperial Walkers X 20
• Slow Squats X 20
• Merkins X 11
• Mountain Climbers X 20
• SSH X 20

Mosey to the Cones:

• Back peddle around cones with a sprint at the end and plank in a line X 3
• Side shuffle around cones with a sprint at the end and 5 burpies X 3
• Sprint around cones with 10 mountainclimers at end, sprint to start and 10 merkins X 3
• Sprint around cones with 6 stations of a pyramid down of merkins X 2

Hand off to White Lightning

Long Mosey to the Tennis Courts

Plank O’Rama

Partner Up 

• 3 Laps around the courts – Side Straddle Hops, Carolina Dry Docks, Freddy Mercury
• Suicides – every line, on both courts – while your partner does Side Straddle Hops
• Plank O’Rama

Mosey to Retaining Wall

• 10 Durkins – 10 Dips
• 5 Durkins   – 5 Dips

Long Mosey Back to the Rock

Plank for thr 3rd time!

Shoulder Circles

COT

Moleskin

Reminder today during prayer requests just how precious life is… 2 beautiful litte ones going to be with thier Heavenly Father.  There was not much more to say than may God grant those families peace and hope knowing that Zuri and Elizabeth are at rest and in pure joy with Jesus. Hug our kids today!