16 Men came to put in work at Alcatraz this morning.  Trucker and YHC did our best to not disappoint.  Two FNGs present, so disclaimer was disclaimed, and then we took off.

 The Thang:

Trucker on Q.

Mosey half way around park to stop at the top of the hill for some warm up:

• SSH
• Windmills
• Variety of Stretches

PAX left the Yard for a little run and gun.  Ran down Tega Cay Drive with multiple stops for Pain Stations, including:

• Merkins
• Wide Arm Merkins
• Diamonds
• LBC
• Dips
• Incline Merkins
• Makhtar N’Diayes
• Makhtar Knee’Diayes

PAX made it back to the Yard for some additional punishment on the playground.  Split into three groups, 2 full cycles of the following:

• 10 Chin Ups
• 15 LBC
• 15 Freddies

Handoff to Gears

Mosey to Baseball Field for some 4 Corners Work on the 4 corners of the field.

Round 1 – Arm-o-rama

• Station 1 – 5 Diamond Merkins
• Station 2 – 10 Hand Release Merkins
• Station 3 – 15 Carolina Dry Docks
• Station 4 – Plank for the 6

Round 2 – Leg-o-rama

• Station 1 – 5 Round the World Squats
• Station 2 – 10 Squat Jacks
• Station 3 – 15 Monkey Humpers
• Station 4 – Plank for the 6

Repeat Rounds 1 and 2, but with double counts (Crowd Pleaser)

Split into Gazelles and Clydesdales and then partnerned up.

Following sets were done in partner work with flapjack

• Partner 1 – Carolina Dry Docs, Partner 2 – Run across field, jump fence, climb hill, 5 Burpees OYO, return
• Partner 1 – Donkey Kicks, Partner 2 – Run across field, jump fence, climb hill, 5 Bombjacks OYO, return
• Partner 1 – Cherry Pickers (upright)/Chinooks, Partner 2 – Full Lap of Alcatraz
• Partner Push (Think sled work on Football Field)
• Partner Pull

Final Team Exercises

• 10 Lattice Merkin (Like Partner Derkin, but with 16 PAX in one long stairstep pattern)
• 20 Seal Team Situps

NMM:

Great showing this morning by the PAX.  I assumed we’d have light numbers due to Gastonia Clown Cars, but the PAX came to put in work.  Good to see some of the PAX who have been out for the winter.

Special Shout Out to Funhouse for bringing out Major Tom and Aquaman for bringing his 2.0 Taz and his friend Dash out.  The younglings kept up and pushed all the way to the end with the rest of us.

Announcements:

• Alcatraz Shirts on Sale at Mudgear Store
• Gastonia Clown Cars Next Week (04/25)
• Rock Hill Convergence (05/02)
• Murph at NAFO on Memorial Day (05/25)
• Asheville Clown Cars (05/30)

Prayers:

• Flat Tire’s M
• Decibel’s Family
• Gear’s Sister in Law Cynthia
• Sasquatch Uncle doing stem cell treatment to repair spinal injury
• Spitz Mother having surgery to put shunt in brain
• Prayers for Marriage and Parenting

Honor to Serve.