Jiffy and YHC’s plan was for me to handle the warm up and cardio, then Jiffy would hammer the upper body.  Nothing fancy, just a good old fashioned beat down.

The lights were turned on, Senator Tressel planted the shovel flag, YHC gave the disclosure, and away we went.

The Thang:

Lap Around the Fields

Dynamic Warmup – Shuffle – Karaoke Down – Butt Kickers – High Knees – Jog Backwards

The Other Warm-Up – SSH x 20 – IW x 20 – Mtn Climbers x 20 – Plank – Honeymooner – Parker Peter x 20 – Peter Parker x 20 – Slow Windmill – Moroccan Night Club (until it hurt)

10-20-30-40 – Mosey to Retaining Wall – 10 – Derkins – 20 – Dips – 30 – Step Ups – 40 Squats (At the bottom of the hill) – Rinse and Repeat

Mosey to Dugout and Handoff to Jiffy

Headed over to the playground, counted off in groups of 4

Group 1 – 10 pull-ups
Group 2 – 20 merkins
Group 3 – 20 dips
Group 4 – 20 Carolina dry docks

Repeated two more times replacing the merkins with wide armed and then diamond merkins

Next headed over to the field, did a series where you ran to the first light pole 15 LBCs, then ran to the next light pole and did another 15 LBCs and then ran to the end with a final set of 15 LBCs and then ran back today

Repeated that sequence switching the exercise to 10 merkins, then 15 American hammers, then 10 Carolina dry docks and closing with 5 burpees. We worked in some 10 counts along the way to pace ourselves

This was all completed a little faster than YHC had planned. We circled up for some ab work. Not recalling exact numbers and sequence but went something like:

LBCs x 12
Hello Dolly’s x 12
Plank punches x 10
Regular planks and side arm raises
Old man sit-ups x 10
Peter parkers x 10
Parker peters x 10

Running out of options I asked for a suggestion from Fish Sticks and he assisted with Superman’s to close out.

Moleskin: It was great to be back at the friendly confines of Alcatraz. This was only Jiffy’s second Q but no one could  tell, he led like a seasoned vet.  Great effort by all the men today!