7 PAX (1 FNG) checked off Alcatraz from their Spitz Army list this Saturday. Beatdown provided by Mainframe and YHC (although mostly Mainframe – I can’t take any credit for it)

Mainframe started with the warmup of light jogging back and forth in the parking lot. Included some high knees, toy soldiers, and sprints.

Next was the COP. Mainframe led us with SSH, Mountain Climbers, Windmills, and Emperial Walkers. During this Twister educated the group on the history of Tega Cay and that is was originally supposed to be a Polynesian Themed Neighborhood. Upon extensive research on Wikipedia, Tega Cay is Polynesian for “Beautiful Peninsula.”

After the warmup, we moseyed to the ball field where the PAX completed two starfish rounds.

First round was a Lt. Dan Walk to the end and back to the center. At the end of the starfish, there were 20 seal jacks, 20 scorpion CCDs, 20 Makhtar N’Diayes, 20 Spiderman Merkins, 20 Donkey Kicks. In the center, it was 10 3M Burpees

Second round was a bear crawl to the end and crabwalk back to the center. At the end of the starfish, there were 20 Freddy Mercs, 20 Squats, 20 Kneetar N’Diayes, 20 Toe Touch LBC’s, 20 Boxcutters. In the center, is was 10 Bombjacks.

Finally, all the PAX lined up on the fence for PAX choice. One PAX called out an exercise for the remaining PAX while he ran the length of the ballfield and back.

Back to COT.