7 pax showed up to Alcatraz on a balmy Saturday morning. Alcatraz has been host to and launched a bounty one liners, inside jokes and laugh lines. Saturday was no different. We added one about a fishing tackle shop. Had to be there.

WARMUP: we took laps around the field with intermittent squat walks, lunge walks and bear crawls.

THE THANG:
1. Up and Over: Wall sit, bear crawl, run to fence. Scale/climb/hop over, run up hill, 10 bomb jacks, rinse repeat
2. Touch football. 5 burpees if get scored on.
3. Mary
4. 70/80/90/100 sprints

ANNOUNCEMENTS:
D2D coming up.
Jager coming up and is not about the German Digetif that many of you are accustomed to. Sign up. Something for everyone l.
COT:

Great thought for the day-
Love Bears Fruit- Henri Nouwen

“Can I give without wanting anything in return, love without putting any conditions on my love?”