I couldn’t think of a better way to spend my 33rd birthday than Qing my first Alcatraz with my fellow F3 brothers.  We rolled into Tega Cay ready to roll at 0630 Sharp.  We started off with a warm up lap around Runde Park led by Jekyll and then CSPAN joined in on the fun.  Hand off to Smuggler for a 15 minute warm up.

The Thang:

SSH, Mountain Climbers, Merkins, LBC’s, and more that I cant remember.  Mosey to the steps behind the baseball field for 20 step ups with each leg.  Hand off to Audit.

Mosey to the left field foul line for a series of long jump/burpees.

Long jumps to the first white sign on left field wall with a burpee in between each long jump.  Once you get to the white sign you do burpees for how ever many jumps it took you to get there (farther you jump, less burpees you do).  repeat long jump burpees to the second white sign.  On the way back to the foul line you do long jumps with 5 second count of 6 inches in between, with merkins at the end for how ever many jumps it took. Next was a choice of long jumps to the first sign and 15 burpees or long jumps all the way to the second sign and 20 merkins.  Only a few were brave enough to go with the burpee option.

Mosey to the t ball field corner for 20 minutes of 4 corners.

corner 1 – burpees, corner 2- lbc’s, corner 3- merkins, corner 4- squats.  we started off with 7 reps and increased by 2 each time around AMRAP for 20 minutes.  I think Jekyll won getting all the way through 17 reps of each station. (This was BRUTAL)

Mosey to center field for dealers choice ab lab for the last 10 minutes.

I thoroughly enjoyed my first Alcatraz Q and fellowship with the PAX.  I must say, I am looking forward to coming back to Tega Cay again soon. AYE!