Thirteen men were present for the workout at Alcatraz.  Four pax arrived early for a 3-mile run with pull-ups (mini bootcamp).  Geronimo came early to set up his half hour of pain.  It looked like we were in for a difficult hour.  After a quick disclaimer, YHC began with the standard warm-up exercises:

SSH x 20

Imperial Walker x 15

Windmill x 10

Plank stretch

Next, we ran across the baseball field near the pitcher’s warm-up cage to the top of the hill.  Once up the hill, we did 5 burpees…Trucker complained so we did 5 more.

Next, we ran back to the baseball field next to the restrooms.  We partnered up for a series of exercises.  Partner 1 performed an exercise on the field while Partner 2 ran across the field, jumped the fence, ran up the hill, and performed an exercise.  Flip flop once complete.

Exercises:

Round 1 – Merkins (1) , 5 bomb jacks (2)

Round 2 – LBCs (1), 10 bomb jacks (2)

Round 3 – Balls to the wall (1), Run to fence and back (2)

Round 4: Burpees (1);  5 bomb jacks (2)

Next, we jogged to the bottom of Hill. We ran up backwards to the street sign and forwards to the top.  Back down to the bottom and repeat.  Once we were at the top, we ran back out the parking lot for Geronimo’s Q.

We started at the field where there were three medicine ball.  We split into three groups behind each ball.  The first person threw the ball and did an exercise, the next person did the same. Essentially, an interval run with a heavy object.  We did three rounds of this exercise, switching the balls between the teams.  At the end of each round, the winning team got to decide the penalty exercise for the other two teams.

Next, we moseyed to the basketball court where there was a circle of cones laid out.  Each cone had an exercise written on it.  Complete the exercise, bear crawl to the middle, five burpees, and bear crawl backwards to the next cone.

Great work by everyone today!