10 motivated men left home this morning to meet in the gloom at Alcatraz

Cake Boss At Q

Run lap around baseball field

COP
Mountain climbers x20,Imperial Walkers x 20,Carolina dry docks x 15,SSH x30,Hello Dollys x 20, SSHx30

Mosey to other baseball field
Peter Parker’s x 15, Rosiletta x 20, Parker Peters x 20

Mosey to 1st base foul line
Lunge walk out/karaoke back, Karaoke out/lunge walk back

Back pedal out/sprint back
Partner  Wheel barrow/ switch and back
Fireman carry/ switch and back.  Eveyrone plank up close for two rounds of ladder hops.

Back to COP
Wide arm merkin x 15. SSH x25, Diamond merkin x 10

Senator Tressel at Q

Mosey out of the park for ‘Mariana’s Trench’ – run up Marianna Street, take a left,circle up at cul-de-sac and do burpees until everyone is at top.   When everyone is up, five burpees together, then run back to bottom of hill.  Repeat two more times.

Run back to park to and meet at stone ledge for 9/1, 8/2, 7/3… decline merkins and dips

Short jog back to COP

Freddie Mercury x 25, Dying Cockroach x 10, Superman/parachutes for 20s, x 3, Hello Dolly x 20, then Hello Dolly with fixed right/left leg (5 each side)

‘That’s what She Said!’  Finish with 10 bomb jacks

COT

Moleskin

DD arrived with our shovel flag today. Alcatraz was well named and seems to be built on rock as it took several unsuccessful tries by YHC to plant the flag.  Added muscle from Cake Boss was needed to finally stick the flag.   T-claps to DD for providing the shovel flag and also to Cake Boss for stepping in to Q on his first visit to Alcatraz.

The ‘Mariana’s Trench’ was a crowd pleaser this morning.  Great job by the Pax to push through this one.   Welcome FNG/Knuckle Duster.  Hope to see you again.