Five men drove to Alcatraz this morning to test the weather and themselves.  It was very clear that most of the inmates were denied yard privleges as they were still in their cells. I’m sure a little rain didn’t scare them away.

We skipped many of the gathering pleasantries and started with a simple “It’s wet, don’t get hurt” caution and headed off on a mosey to the tennis courts.

Circle up for a brief chill chaser.

30 SSH
10 Windmills
20 Mountain Climbers
10 Merkins
20 Low Slow Squats

Line up on the fence
Lunge Walk across courts
Bear Crawl back
Repeat Reverse
Lunge Walk across courts
Crab Crawl back
Repeat Reverse
10 Bomb Jacks
Lunge walk across and back

Partner up (which at this attendance level was a group of 3 and a group of 2).
A Dora 1 2 3, (cut to a 1,2,1 due to time)
Doubles Line Suicides and
Total Count 100 Merkins
Total Count 200 Bomb Jacks
Total Count 100 Squats

Hand-off to Aquaman who opened with a discussion of faith in light of recent national and global events. YHC can’t do justice to the message here, but my takeaway was that we are all called to play a role in god’s kingdom. Be confident in your faith and demonstrate it as you are called.

And so Aquaman began with a little speed/agility work.
Start with squat in a ready stance and begin to sprint in place, turn to 3,6,9&12 o’clock postion to complete one round. In cadence. Shuffle to he right then to the left and back to starting position then 10 merkins. Repeat X5.  (Legs Smoked).

Mosey from courts to walls at entrance to golf course. With one leg raised to the wall, we conducted 10 single leg lunges, switch to opposite leg.
20 derkins, hold, 10 derkins, hold for 10 count.
Dips, 30,20,10.
Single leg step ups, switch for 10 each.
Mosey back to Alcatraz, and grab a paver.
20, curls, extend arms straight and hold out for 5 seconds,
10 curls, hold for 5 seconds,
5 curls hold for 5 seconds.
Move to tricep extensions with paver.
20,10,5.
Move to shoulder presses,
20,10,5.
Place the paver on the ground and with one heel on the paver 20 squats. then switch legs.
Back to some more agility work, with paver on the ground, and one foot on the paver, sideways hop over the paver while touching the paver with opposite foot each time. 20 oyo.
Move to AbLab.
20 leg raises while holding paver,
20 LBCs,
20 Freddy mercs,
protractors.

COT – Prayers for those having surgery this week, and those struggling with finding their own way. Patience for us all as we deal with the trials of life and family.
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