YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did:

Warm-Up:

• SSH – 57 IC
• Imperial Walkers – 34 IC
• Hillbilly Walkers – 33 IC
• Moroccan Night Clubs – 7 IC
• Windmills – 7 IC
• Strawberry Pickers- 7 IC 

 
The Thang:

• Dora: 57 Burpees, 57 Shoulder Taps, 57 Merkins, 57 Carolina Dry Docks 

• During Burpees partner works, the other bear crawl 25 yds and crawl bear back.
• During STs partner works, the other lunge walk 25 yds and back.
• During Merkins partner works, the other Run 25 yds and Nur back.
• During CCD partner works, the other Crab Walk 25 yds and back.

 
Mosey around the field
 
Handoff to Italian Job

• Four Corners

• Round 1 – 13 Squats, 13 Merkins, 13 American Hammers, 13 SSHs, 5 Burpees
• Round 2 – 13 Calf Raises, 13 Diamond Merkins, 13 Flutters, 13 Mtn Climbers, 5 Burpees
• Round 3 – 13 Jump Squats, 13 Wide Arm Merkins, 13 Freddies, 13 MNCs, 5 Burpees
• Round 4 – 13 Lunges, 13 Ranger Merkins, 13 Dollies, 13 Turkish Get-ups, 5 Burpees
• Round 5 – 13 Bomb Jacks, 13 Dry Docks, 13 Ab Mat Sit-ups, 13 Alternating Shoulder Taps, 5 Burpees

• Mosey to Pull-up Bars

• AMRAP Pull-up
• 57 Squats
• 57 Calf Raises

• Mosey to wall near baseball backstop

• 52 Irkins
• 52 Dips

• Mosey to COT

• 5 Minutes of Mary

NMM
It’s always a pleasure to start the weekend with some friends in the park. Though we could have done without the heat and humidity, it nonetheless set us on the right path for the day. Happy birthday, boys. Hope it was a good one!

-IJ