Two Q’s and One PAX for an hour of fun.

Three of the Alcatraz faithful gathered in the gloom with Change Order and YHC at the helm.

A quick disclaimer was all that was needed before a quick mosey around the park.

Circle Up for Warm Up:

SSH, Merkins, Imperial Walkers, Windmills, etc.

Mosey to the wall for alternating exercises.

Wall Sit while partner(s) perform exercise, the flip-flop.

• Bear Crawl to Second Base and mosey back, Crab Walk to second base and mosey back, Frog Jump to second base and mosey back.
• Rinse and repeat.

Exercise while partner(s) run(s) over the fence to the top of the hill.

• LBC’s, Sit-ups, Rosalitas, Grave Diggers
• Rinse and Repeat

Static Stretching (hamstrings, and IT band) I can’t really explain it!

Head to the back of the dugout for some step-ups and dips (20 each).

And to the bottom of the big hill for a Dora 1-2-3. 100 Merkins, 200 Bomb Jacks, 300 Squats, while alternating running to the crosswalk sign half-way up the hill.  I will admit to an Audible on the running portion of this exercise after about 5 trips up the hill, with a shift to a similar distance and about 1/3 the vertical climb heading in the other direction.

Dora complete, we headed back to the ball field for 4 minutes of Mary.

COT

Prayers for those suffering from both chronic and acute illness.

Thankful for F3 and our many blessings.

As always, it is an honor to have the opportunity to lead.

Smuggler