It was a beautiful cool morning at Alcatraz. 8 men showed up for the workout, the Sale family represented half of the Pax.

After a quick disclaimer, we took a stroll around the block.  This would be the extent of the running we would do for the morning.  Next, we did the following warm up exercises:

SSH x 15

Imperial Walkers x 15

Plank Stretches

Honeymooner, downward dog

Arm/shoulder stretches

Next, we each grabbed a paver and moseyed to the basketball court.  We formed a circle like a clock.  At each number of the clock, an exercise would be performed until the person at the top of the hour (#12) finished a set of exercises (Round 1 and 2:   Squat Thrusters – set of 20, Round 3 and 4:  Burpees – set of 5).  After the completion of the exercise, the Pax would lunge walk to the next hour on the clock with or without the paver in hand.

Below are the exercises (with paver) for each hour:

1.  Paver swing
2. Tricep Extension
3. Merkin
4. Flutter
5. Upright Row
6. Curl
7. Chest Press
8. LBC
9. Lawn Mower
10. American Hammer
11. Calf Raise
12. Squat Thruster/Burpee

Great job by everyone.  Lots of good chatter and fellowship.

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