11 pax posted at Alcatraz on another warm humid day.
This co-Q was the third Q in my birthday Trifecta (Ranch #1, Varsity was #2).

First Q at bat was Ruby Slippers who gave the disclaimer and warmup:
Cherry pickers, windmills, Peter parkers, parker peters (10x IC).

Thang 1: HIIT
At the playground area of Runde park.  Pax split into three groups. Exercise for 1 minute the groups move to next station.
station 1: pull ups (dead hang if you can’t do anymore)
station 2: Step ups
station 3: LBC
Next iteration was:
station 1: pull up and toes to bar (dead hang if you can’t do anymore)
station 2: Lunges
station 3: flutters
Next iteration:
station 1: Do one pull up and hold at the top.  Goal is 1 min; do a slow negative pull up if needed but hang on to the bars.
station 2: Lunges
station 3: V-ups

Thang 2: Field Sprints (with Merkins)
Pax line up on the outfield
Run at 50% for first 30 feet, then sprint/100% to end of the outfield.
Pax do 20 merkins.
Do the same run routine described above. At end pax do 18 merkins.
Rinse and repeat downwards to two merkins.

Q transition to Harry Carry.

Started with a run as a group in the surrounding neighborhood.  Simple loop of approximately ½ mile. Returned to Runde Park’s lot.

Thang 3: Prison Yard Burpees
Pax split into two groups.  Each group has a basketball half-court as their prison yard.
Groups start in corner 1 does 10 burpees.  Then bear crawl (alternate method allowed was lunge walk) to next corner and do 9 burpees.  Proceed with the descending count of burpees and bear crawls until 1 burpee is reached.

Run again as a group, different route, hit the hill on Tara Tea Drive. Distance of about 1/3 mile. Return to Runde Park’s lot.

Thang 4: Bear vs Crab Soccer
Done on a basketball court.  Cones used at each end to mark a ‘goal’.
Split pax in two teams
15lb slam ball is mid court
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
One team did score, don’t remember who.  We did switch animals at some point.

Game was called when a bear tried to eat a crab.

Non-Mary: Monkey Humpers, Imperial walkers (both 10xIC).

Fini. COT

It was quite a spectacle to see pax go after the slam ball and had some scrums too.  A few pax were even able to ‘throw’ the slam ball…may have to modify the rules for future games.  This was good clean fun.
Quite a great way to end my Trifecta of Q’s.  Great group of HIMs we have in our region.