Fourteen men came out for a farewell tour of 2014 at Alcatraz.  It was a pleasure to be your guide for the last workout at the  Alcatraz this year.  We could not hit all the favorite obstacles at this AO but hopefully we hit some of your favorites.

Run around park
COP – Multiples of 14 for 2014
COP
28 SSH
28 IW
28 Mtn Climbers
14 Windmills
14 Merkins
28 LBC’s

Suicides – Exercise start when get to line, counts start when six arrives
1st pass
Lunge walk, 14 merkins, Run back, 14 bomb jacks
Karaoke,  14  , Run back, 14 bomb jacks
Run to end, 14 Burpees, run back 14 bomb jacks

2nd pass
Lunge walk, 14 squats, jog back, 14 monkey humpers
Side shuffle, 14 jump lunges, jog back, 14 monkey humpers
Run to end, 14 , run back, 14 Monkey humpers

Mosey to wall
14 dips
14 step ups – ea leg
14 derkins
14 step ups – ea leg

Turned over to Decibel

To the hill

Run half way up backward and then rest of the way forward

14 Wide Arm Merkins and 14 Diamond Merkins

Rinse and repeat

Mosey to right field

Run to center field, 28 monkey humpers, run to left field line 10 walking merkins each way, back to center with alternating lunge x28, back to right field with 14 burpees, back to center with alternating lunges x28, back to left field and 10 walking merkins each way, finally back to center field 14 burpees.

Mosey to playground

partner up

partner 1-hanging knee lifts, partner 2-LBC, switch

Rinse and Repeat

Freddy Mercury

Alternating plank punch and kickx20

Alternating heel touches x14

Windshield wipers x14

X’s and O’sx14

COT

Strive to be better men in 2014

12/27