We rose to greet the sunrise this morning and got right, mentally as we welcomed the PAX to the Alcatraz rock. There is a level of respect that comes with this AO and all it has to offer. You see, when you post here, you know you’re coming to work. So, with Decibel and YHC on Q this fine morning, we tried not to disappoint.

After the brief “don’t sue me” disclaimer, the 7 of us took a mosey which consisted of a whopping 20 steps to one end of the parking lot. The leg warm-up began with a light jog the length of the lot then double-back to the start. Next were the walking lunges 1/2 way down followed by butt-kickers to the end. Then followed by a good set of wind mills. And at this point, the work would begin. Mosey to the top of the infamous hill.

At the top, hold the squat for 20 seconds, jog down the hill then give it all you got as you sprint back to the top.
Now, hold the squat for 40 seconds, jog down then all you got back to the top.
Lastly, hold the squat for 60 seconds, jog down then all you got back to the top.

This was about the time we were greeted with 3 additional PAX in bike shorts cruising by for a little Spoke & Mirrors. After a little commentary, we had to grab a step or a curb, whichever you prefer. 100 calf raises as a group.

Mosey back to the outfield for a visit from our favorite Service Member, Lt. Dan.
1 Squat : 4 Jumping Lunges for a total of 10:40 (plus a few 10 counts). Yup, that hurt.

Time for a little Mary:
Heels to Heaven
High Slow Flutter
Grave Diggers
X & O’s

Hand off to Decibel:
So much for an easy transition. Why don’t we bear crawl to the dugout then crab walk up the hill to the road? Sure, why not.

Run down the hill to utilize the back side of the hill. See that bench way off in the distance? No? Trust me, it’s there. That’s our target.
Run up the hill to the bench, 20 CDD, back down the hill, 10 burpees, LBC until the six is in.
Run up the hill to the bench, 20 Wide-Arm Merkins, back down the hill, 10 burpees, Freddie Mercury until the six is in.
Run up the hill to the bench, 20 Diamond Merkins, back down the hill, 10 burpees, Hello Dolly until the six is in.

Regroup ourselves and run up the front side of the hill, 20 Merkins, LBC until the six is in.
Plank series.
Mosey back to the outfield and bear crawl 30yds, crab walk 20 yds then bear crawl 30yds.
Mosey to the playground and grab a partner for 2 sets of:
15 good form pull-ups: partner assist as needed
25 dips

Announcements: Lots of goings-ons in the community between CAH activity, 2nd F picnic, F3 Dads, etc. Bottom line, read the weekly newsletter.
Prayer Requests: Family member’s job loss, enjoyable upcoming vacation, voluntary closure of water activities at the USNWC, and safe/uneventful travels for all the summer driving.

PAX, we enjoyed and appreciated the opportunity.
Decibel & Maximus