Both Smuggler and YHC had the pleasure of visiting other AOs this week and brought back some really nasty ideas to share at Alcatraz.  It was a great beatdown by the tallest Q duo to date (self proclaimed).

Weather: Hot and Humid.

The Thang:

No need to warm up as 4 of the 7 put in a near 4 mile run prior to Alcatraz, so it was time for some Thunderstruck!!

AC/DC Thunderstruck: Side Straddle Hops for entirety of the song, only to stop and do a burpee for every Thunder spoken.  5 minutes of SSH and 34 total burpees for this treat. Thanks F3 Wilmington.

COP:

• Windmill x10 IC
• Imperial Walker x15 IC
• Mountain Climber x15 IC
• Plank with right arm high/left arm high, legs if you have it.

Mosey over to the field with some shuffling down the end line and hard run across the field, back up the end line and hard across the field again.

Bearmuda Triangle: Targets set up about 30 yards apart in a triangle. Bear Crawl to first target for 1 Burpee, 2nd – 2 burpees and 3rd for 3 Burpees.  Rinse and repeat 2 more times.

Elevens for some ab work: American Hammers and LBC while running across half of the field.

At this point, YHC was happy to hand the controls over to Smuggler to see what fun torture he brought back with him.

And torture it was…

Partner up for Dora 1-2-3 with paver stones. Curls (100), Goblet Squats (200) and Kettle Bell Swings (200) with runs to the end of the parking lot for 10 overhead presses.

Mosey over to the step behind home plate for 10 step up/high knee with each foot (welcome relief after those paver stones).

Mosey/Zig Zag, adding in a few hills over towards the baseball diamond (some jumped the fence, others found the gate). 3 ran to the fences forward, then backwards while the rest did Peoples Chair. Rinse and repeat, with BTTW next (with a faster run to relieve those on the wall).

Rounded out the last few minutes with some ab work

• LBC x10
• X and O x10
• Rosalita x10

COT:

Announcements

• CAH in 2 weeks from yesterday
• Hog and Coyote

Prayer Requests

• A sister-in-law struggling to make good decisions and putting her kids in bad situations.
• Dufresne son heading off to Boy Scout camp, especially to keep hydrated

Was great to welcome back Kotter, Dufresne. Hopefully all of the fun we had today will encourage him to come back again! I believe he was a HC for Wednesdays and Saturdays!

Always a pleasure to share the Q with good friend Smuggler, another Pax offered the opportunity to travel and learn from other regions.

Until next time….