18 strong PAX posted @ Alcatraz to work on the Quality of the beatdown, not just the quantity. Refresher on key/safe techniques for Merkins, Deep Squats (Ass 2 Grass), LBC, Lunge Walk and Wall Sits.

Jekyl has the Q

1/2 lap around Alcatraz
COP
SSH 25
IW 25
Squat Jack 20
Apolo Ohno 20 each side
Mountain Climber 20
Peter Parker 15
Parker Peter 15
Spider man 10
Merkin 25
Hollywood Merkin (merkin with Side plank) 10 each side
Stud Merkin (1 handed push up) 10 each side

The Thang

Mosey to bases
Bear Crawls to 1st
Bunny hop to 2nd
Bear Crawl to 3rd
Bunny hop home
Crab walk to 1st
Lunge walk to 2nd
Crab walk to 3rd
Lunge walk home

Rinse/Repeat.

Hand off Q to Funhouse
Mosey to baseball outfield

15 Merkins – Slow and low
25 LBCs – Get those feet up
25 A2G squats – Slow and low
Lunge Walk to wall
25 SSH in cadence
1 minute wall sit – 90 degrees and arms out
Rinse and Repeat 2X

Core Burn
25 LBC in cadence
20 Merkins
1 minute Plank Hold
30 Plank Punches

COT

Great praise for answered prayers for Noah! Gaining weight and getting stronger! Next Goal: Get Walking! Excellent news Decible!
Be in Prayer on how The Fort can serve families that are in finacial crunches with children with special needs. Remember to serve, and not to be served.

Reminder that Tega Cay expansion is happening this Tuesday at the Corner of 160 and Gold Hill @ the Harris Teeter. See you in the Gloom @ 5:15.