10 Pax came out for an all American Work out on July 4th at Alcatraz.  Included with the work our were some great quotes from some of Americas past presidents and some great history facts about July 4th. Remember we are all called to be a #HIM like our founding fathers. Special shout out to Jekyll Junior that kept up with the PAX!!!

Jekyll
Pledge of Allegiance.COP: SSH,IW, Merkin, Squat. 10 pullup, 15 merkin, 15 derkins. 3 rounds. R1: steps ups 20 each leg R2: derkins,dips

group 2 does ab work. frog jump/bunny hop 1st light pole. sprint rest. rinse repeat. Sideways squat walk 1st light pole sprint rest
rinse repeat.

17 Bur-pees
76 LBC
13 Bur pees
50 LBC
(2) laps on the Big hill
Jack webs to 40
(2) laps around the park