Posted on Behalf of Bob Barker and Free Bird

The virtual shovel flag was planted and 16 men enjoyed a cool morning at Alcatraz and got themselves fitter.  Here is what they did:

The Thang:

Bob Barker at Q:

Warm up lap around park.  Circle up:

SSH  25x
Merkins  10x
Windmill  15x
Mountain climber  20x
IW  20x
Plank punch  15x
10 burpees OYO

Rinse and repeat minus the burpees.

Mosey to baseball field:

Group 1 bear crawl to scoreboard while other group wall sits, then switch.
Group 1 karoke facing diamond while other group wall sits them switch.
Karoke facing outfield fence while other group wall sits them switch.  Mosey down the the big hill in back of the park.

Free Bird at Q

At the bottom of the long hill behind the park, split into two groups.  Group 1 run to the top and do 20 LBC, 20 FM, and 20 Hello Dolly, then run back to the bottom.  Group 2 stays at the bottom and does various exercises until Group 1 returns.  Rinse and Repeat several times.

Mosey back to the park and finish up with various exercises.

COT

Free Bird was finally captured to Q at Alcatraz!  YHC was not present for most of it, but when he led the Pax to the bottom of that looong hill behind the park, you knew it was going to be good workout. Welcome FNG’s Nirvana, Stump, and Uknown (sorry)

Announcements:

F3 Dads starting in WEP on June 7 and will continue through the month.

F3 outreach with the Children’s Attention Home in WEP on June 14