- QIC: Smuggler and Decibel
- When: October 18, 2014
- Pax: Spiderman, Boeheim, Serrano, Trucker, Tatoo and Badger
- Posted In: Alcatraz
A non-sausage fest crew arrived for a fun filled adventure. The hill was a fan favorite and was a great kick off on a fine fall morning.
The Thang:
RAR – Run Around Runde
COP
35 SSH
10 Windmills plus a few SLOW Windmills
20 Mountain Climbers
RAR – Run Around Runde
COP
35 SSH
10 Windmills plus a few SLOW Windmills
20 Mountain Climbers
20 Imperial Walkers
Find a spot on the wall behind the dugout
20 Derkins
20 step up’s each leg
20 Dips
To the hill
Top to bottom – 2 burpees
Bottom to top – 2 bomb jacks
Add two per trip (When Smuggler said multiplication, the PAX quickly corrected by error).
Stop at 10. Five trips up and down the hill total. T-claps to Decibel, who made six trips look easy while going back to make sure no man was left behind.
Mosey to the Small Field Wall
Lunge walk to second base line and back.
Sit on the wall for 1 minute
Decibels turn
Backward lunge walk to second base and back
Wall sit
Bear crawl to fence
Crab walk back to the wall
Balls to the wall
HIgh knees to the fence
But kicks back to the wall
Balls to the wall
Mosey to dugout
Green Sally merkin challenge (fan favorite)
Mosey to the playground
5 pullups (full range)
20 dips
Rinse and Repeat
Rinse and Repeat
LBC until all done
Ab lab
X/O’s x15
Hello Dolly x15
Boat/Canoe
Freddy Mercury x15
A great Q by smuggler was followed by a few cool down exercises by myself. It is great to see several newer faces for this non-sausage fest AO.
TClap |
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