Posted on behalf of Aquaman

The rain and cold that spoiled trick or treaters the night before only provided a good nights sleep for those brave enough to come out to Alcatraz. The dome evaded Alcatraz and left 14 hungry men shivering, cold, and wet….with Truckers cry…”let’s get this thing moving!” It Began…

The Thang:

Mosey to the tennis courts for COP and suicides:
SSH
Squats
Merkins
CDD
SSH
Imperial walker

Suicides:
Side to side half way/all the way: 10 merkins repeat X3
Sprints half way/all the way: 10 sumo twerks (if you wanna know, join me at my next Que) repeat X3
Bunny hop followed by 3 merkins/full court run back X1
Full court sprint run backwards full court X3

Mosey to wall near golf course:

Address the wall with 10 step up kick lunges, 20 triceps dips, 30 squats X3

Address the walk, By twos: bunny hop up onto the wall, bear crawl to the top, followed by 30 LBCs X3

Mosey to the bottom of the hill and pick up a landscape size rock.

30 curls, 30 triceps over the head, and 30 rock swinging squats(kettle bell style)
With rock in tow, run backwards to the top, jog to the bottom.
With rock in tow over head, run to the top, jog to the bottom.
Drop he rock and sprint to the top and mosey to the fairway.

Ab circle:
Elbow plank for 30 seconds, then 20 knees to elbow planks.
Roll to back for protractors, LBCs, and heals to heaven.

Find a partner that will push you and all out hustle back to Alcatraz for COT.

Until next time
Aquaman