It has been forever since YHC has Q’ed at Alcatraz (according to f3nation.com, over a year), so I was excited to come back for some fun.  I rolled into the parking lot at 0615 and saw Gekko there ready to co-Q.  As 0625 rolled around, there was still no one else there, so we debated what to do, but that was short lived as the Senator and Fishsticks rolled in to give us something to do.  Here’s how it went:

The Thang

Gekko to start:

Dynamic warm up:

• High knees
• Toy soldiers
• Side shuffle
• Karaoke

Mosey to field for COP:

• SSH
• Imperial Walker
• Plankoramma
• Merkins
• Peter Parker
• Mtn Climber.

Mosey to Lot for Partner Paver Progression (yes i just made that up):

• Shoulder Press for Partner 1 with Bear Crawl full lot for Partner 2, Flapjack
• Curls for Partner 1 with Crab Walk full lot for Partner 2, Flapjack
• Tricep Extensions for Partner 1 with 15 Burpees for Partner 2, Flapjack

Hit the Park Bench for 20 Dips & 20 Derkins

Ascending/Decending BTTW to finish Gekko’s portion.

Hand off to Gears.

Bataan Death March around the Park (5 Burpee Indian Run), extended out into the street.  Gekko had to leave for Running appointment

Mosey to Baseball Field and grab some wall.   1 PAX runs the length of the field, jumps the fence and does 3 Pull Ups, then runs back.  On the way out till Pull Ups, other PAX are in People’s Chair, On the way back, Other PAX are in Elbow Plank.  Ran the full group twice (yes all 3 of us).

Mosey to Playground.  3 PAX rotation:

• 1 PAX runs the park loop
• 1 PAX does Six Pack
• 1 PAX does Elevens of Dips/Derkins

Mosey to Smaller Hill for one more round of Elevens with Squads and LBCs, then Mosey back to COT.

NMM

Planned for 10 PAX, got 3.5.  Had to Audible… Fishsticks and Senator were good sports.  Hoping to see a bigger crowd out next Saturday.

Honor to Serve.