Six faithful PAX removed themselves from the fartsack to post for the Fall Premier of Alcatraz.

Conditions: Temperature mid-50’s, Dew – heavy, Gloom – minimal due to maintenance crew turning on the field lights.

Work: Change Order kicked it off with a disclaimer, mosey and a warm-up COP with some stretching and 10 counts of SSH’s, Merkins, Imperial Walkers, Freddie Mercurys, and maybe some more.

2 rounds of a 4-Armed Starfish with 10 Burpees in the center (round 1) and 10 Bomb-Jacks (round 2)

• 25 SSH’s
• 25 Merkins
• 25 Freddy Mercurys
• 25 Low Slow Squats

Paver work with two cycles of 20 Curls and 20 Overhead Tricep Extensions

Handoff to YHC for a mosey around the park, including a trip down and up the hill, with a few stops for a 20 yard bear crawl, 10 pull-ups and some squats, 10 dips, and 10 merkins more bear crawls, and ending with a short plank.

Behind the dugout for 20 step-ups each leg, and another 10 dips, then to the field for a 15 minute Wheel-of-Pain.

With 10 minutes to go, we hit the small field wall for a variety of PAX called exercises with field sprints.  Wall Sits, BTTW, Merkins, SSH’s, and a mini Yoga session.

Wrap-up: Having been an aspiring Ragnarian for the last few months, (I can run, I’m just not good at it), it was good to be back at Alcatraz.  It is worth noting that choosing to focus only on running for a few months, makes Boot Camps a LOT harder than they used to be.  Review the above and note the low rep counts.

YHC realized yesterday evening that there was not a Q lined up for Alcatraz this morning.  Thank you Change Order for agreeing to step up and join me.  As always, I am thankful for the opportunity to lead.

Praises for a mother’s successful surgery, for F3, and a safe and healthy morning.

-Smuggler