- QIC: Decibel
- When: 04/27/2024
- Pax: Change Order, Decibel, Senator Tressel, skipper, Smuggler, Uber
- Posted In: Alcatraz
Alcatraz Awesomeness
2 for Pre-Run
Straight to Mosey to Fire Station parking lot:
15 Windmill, 15 Imperial Walker, 10 Mountain Climbers, 10 Peter Parker, 10 Parker Peter, 15 Moroccan Nightclubs, 15 Big Arm Circles, 15 Reverse Big Arm Circles.
Mosey to Big Hill and Down Big HIll: 20 Squats and 20 Lunges
Mosey up Big Hill and 20 LBC
Mosey to Playground for Choose Your Own Adventure:
Complete all however you choose:
30 Pull Ups, 45 Burpees, 90 Squats, 120 Dips, 150 Abs and 3 laps
When complete head to shorter Hill
4 Rounds of Quadzilla: 2 groups one moving the other doing 1. Merkins 2. Abs 3. Calf Raises 4. 10 count
Mosey to parking lot for 1 set of Rosalita x20 and 30 seconds of body destroyers
Alcatraz has the finest group of men that you can ask for. Thank you for letting me be a part of it.