The new lights were on at Alcatraz this morning.  You can see them from miles away.  Hopefully it will be a beacon for FNGs.  Attendance was down from last week’s record breaking 27 PAX, but the 8 men were ready to sharpen their skills.

Warm – up:

Knee stretches, butt kickers, hip circles out and in

Light jog around the park

COP

SSH x30

Imperial Walker x15

Windmill x15

Morrocan Night Club x 25

Merkin x10 (6” hold)

Peter Parker x10

Back to plank with a 6” hold

Mosey to the brick pile to test our dribbling and shooting skills.  Each person dribbled to the basketball hoop, made a shot, and returned to the group performing exercises with the bricks.  We saw some impressive dribbling and shooting (a few air balls).

Brick exercises:

Arm curls

Merkins

Overhead Presses

LBCs

A quick hand-off to Decibel who posed a question to us.  “Do you want to do option A or option B?”  He put together two different plans for this morning’s workout.  We selected “A” which was a bad choice.

Mosey to playground for a series of exercises.

50 Pull-ups

100 Merkins

150 Dips

Plus, three laps around the park to help you forget about the pain in your arms.  It seemed we had enough time to start option B. Decibel was marketing a new workout video, “How to complete 60 minutes of exercises in 30 minutes.”

Mosey to the retaining wall for 20 Step-ups

Mosey to the hill

75 LBCs

75 Freddy Mercury

75 Hello Dolly

Two hill laps (running backwards halfway up the hill)

COT

Announcements:

Spring Fling – Sunday 2 – 6pm

Mud Run – Register by March 20^th

Nun Run – April 9^th

Cannoli Run – Coming soon

Get ready for BRR signup coming soon

Camp Care 5K, a BRR alternative

Prayer Requests

P200 & P70 participates finishing and safe travels back

Health and wellness of family members

Noah’s great progress walking and school transition

Always an honor to serve!