As the PAX gathered this morning, with single digit attendance it became obvious that the Alcatraz turnout was likely influenced by the other Fort Q’s EH’ing at last night’s 4-year Invergence Celebration. In any case, the four faithful Alcatraz inmates and a Sponsorless FNG posted for their DRP.
The sky was dark and the air was much cooler than it has been recently… just the way we like it. After brief introductions and a short (but thorough) disclaimer, Decibel began our Alcatraz Tour. It’s been several weeks since we’ve used much of this AO, beyond the park, other than a few trips up an down the hill, today was the day to visit some of the other sights and terrain.
The Thang:
Decibel led the inmates out of the yard with a mosey to the wall by the golf course.
20 step ups / 20 dips
Windmill x15
20 step ups / 20 dips
IW x20
Merkins x10
Mosey to the walking trail hill, partner up and find a ROCK that is worthy:
Partner Dora 1-2-3 with partner running up to lone tree and back.
100 shoulder press with rock
200 chest press with rock
300 curl with rock
Mosey up the hill to the clubhouse steps:
Partner wheelbarrow up steps, flip flop. (mumblechatter)
Rinse and Repeat. (lots of mumblechatter)
Pass the Q to Smuggler.
Since the steps were right there... Stair climb sequence
20 reps of an ab exercise (LBC’s, Hello Dolly’s, and X’s&O’s…) at the bottom and 20 bomb jacks at the top.
1st Ascent: Left Leg Hop (mumblechatter)
2nd Ascent: Right Leg Hop (mumblechatter)
3rd Ascent: Bear Crawl
4th Ascent: Crab Walk
5th Ascent: Bunny Hop (mumblechatter)
Reclaim partners and split for a run to the end of the lot while the other partner does LBC’s, Flip Flop, and Rinse and Repeat with Modified Freddy Mercury’s.
Walk a 10 Count and then off at a mosey back to the Alcatraz Yard with a brief stop at the retaining wall for 10 decline merkins.
Arriving back at the small field wall, commence People’s Chair while each of the PAX takes a turn running to the 200′ sign and back. Legs were getting a bit anxious at the end of this.
Switch from People’s Chair to a Plank with feet on the wall, and take turns bear crawling to 2nd base. Rinse and Repeat. (again, mumblechatter)
One round of BTTW hold for a 10 count from each of the PAX (there were only 5 of us).
Mosey to the playground for a quick round of 20 supine pull-ups and 20 LBC’s.
Today’s Alcatraz Tour covered 2.7 miles!
COT
Welcome to FNG – ‘Straight Up’ – J D Bernie (sp) from Colorado Springs.
Announcements: Check the newsletter, there are a lot…
Praises for health and wedding anniversaries. We are blessed.
Prayers for our Community, City, and Country.
Always thankful for the opportunity to lead, and be among, this group of men. Thank you.
Smuggler