It was a cold and dark morning at Alcatraz.  Only one participant for the 4 mile pre-run in the surrounding neighborhoods.  Ten men showed up for the workout, two (Spitz and Lugnut) were carrying extra gear.  They said they would stay for 30 minutes and ruck back to their destination.  Senator Tressel arrive just in time for the disclaimer.

We began with a slow jog to the traffic circle and back. When we got back to the parking lot, we performed the following warm-up exercises:

SSH x 30

Moroccan Night Club x 30

Windmill x 15

Imperial Walker x 15

Next, we moseyed to the field entrance for some exercises with the pavers.  After each exercise, we ran around the perimeter of the parking lot.  Here are the exercises we performed:

Overhead presses x 30

Curls x 30

Squats x 40

Flutter Kicks x 30

Merkins x 20

LBCs x 40

Calf raises x 30

Upward rows x 20

Some of the speedster had the opportunity to repeat some of the exercises before the handover to Cerrano at the top of the hour.  Next, Cerrano took us on an off-campus tour of the surrounding area.  We jogged to the retaining wall beside the fairway overlooking the tennis court.  We performed 30 dips and then moseyed down to the tee box near the tennis court.

He instructed us to bear crawl up to the tee box and back down to the walking path.  The grass was a little slick so some of us were able to slide down like it was ice.  We repeated this exercises three more times before moving on to the next adventure.

We stopped at the bottom of the path leading up to the clubhouse.  We each selected a rock (it was really a small boulder) and ran up to the clubhouse, single file with the boulder in hand.  The runner at the back of the line ran up to the front of the line while the others performed overhead presses and curls.

At the top of the hill near the clubhouse stairs, we dropped our boulders and hopped up and down the stairs.  Lots of coordination needed, some chose to modify or skip all together.  Next we picked up the boulders and returned down the path.  We performed a few abs exercises before returning to the tee box for bear crawls.

Next, we finished up with 30 dips and returned back to the park for COT.

It was good to team up with Cerrano.  It has been several months since we have been at the same workout together.  It was also good to see some familiar faces, some recovering from injuries and others trying to balance work and family commitments.

The holiday season brings out a full spectrum of emotions: Joy, excitement, sadness, anger, etc. It is tough to find answers or solve the problems for the people who are close to you.  While you make not see the impact immediately, just letting the know that you are there for them and you are praying for them can make a big difference.

Announcements:

Christmas Party – Dec 17th

Joe Davis Run – Jan 7th, please support this cause, many families have been impacted by addiction.

Prayers:

Families struggling during the holiday season

Injured PAX