The wardens of Alcatraz knew we were coming this morning and had the spotlights on to lockdown potential fartsackers. Fortunately 11 Strong Men decided it was time for a prison break and thawed out to take up the challenge for the VQ of YHC followed by Maximus for the 2nd half.
The Thang
Mosey around Windward to warm up the body temps.
COP (SSH, Imperial Walkers, Windmills, Mountain Climbers)
Mosey to baseball field.
Count off into 2 groups.
Group 1:
Karaoke down 1st base line to warning track.
5 Lateral Squats per leg
Shuffle to Center Field on warning track
Switch direction and shuffle to 3rd base line
5 Lateral Squats per leg
Karaoke back down 3rd base line.
10 Low slow squats to finish.
Group 2:
Wall Sits w/ 25 lb KB mason twist and 3x overhead press (aka “the wave”). Repeat till Group 1 is finished.
Switch.
Line up at home plate
From HP to 1st, Indian Run: lunge walk/chair squat
From 1st -> 2nd -> 3rd, Indian Run: Plank/Bunny Hop over legs
3rd to HP, Indian Run: lunge walk/chair squat
Mosey to Playground
Group 1 does box jumps
Group 2 does pull ups
swap, rinse and repeat x3
Hand Off to Maximus
Line up arms width apart
Walking gator merkin to the trash can, sprint to the gate opening for 20 CDD, sprint to the finish and plank
Bring it back by sprinting to the gate opening, 20 CDD, sprint to the finish for 10 merkins and flutter kick while you wait
Circle up for:
25 Moroccan Night Clubs
16 Mak Tar Jah
10 Burpees
Diamond Merkins
Boats & Canoes
X & O’s
Hello Dolly
Grave Diggers
Line up along the fence line:
Sprint to the infield dirt, 10 burpees, 10 CDD
Sprint back 10 wide-arm merkins, 20 LBC
Seal Sit Ups
Peter Parker
Parker Peter
Mosey back to the playground:
½ Group 10 Pull Ups while the other half dips till the last man finishes the Pull Ups
Repeat
COT:
Announcements: F3 Dads today at WEP (good showing), Joe Davis Run in January, Baxter trail run 10k in November, Sole Redemption.
Prayers for Babies new (Audit) and upcoming (Decibel), Speedy recovery for those on DL.
Fantastic opportunity for my VQ, thankful for the guys for showing up in below freezing temps and working out frozen limbs. Looking forward to the next one.
Gears