The shovel flag was planted and the first blast of cold weather did not deter fourteen men from answering the call to better themselves.

The Thang:

Bob Barker at Q:

COP

SSH  30x

Windmill   25x

Squats   20x

IW     30x

Merkins. 15x

Mac targe   15x

25  SSH

20  Squats

Line up on line and half way across baseball field do shuffle, karoke, high knees, lunges, rinse and repeat

Partner up, one partner sprints while other does merkins, side straddle hops, burpes

25  SSH

20 Squats

Hand off to Senator Tressel

Split into two groups:

1^st group:   run to playground and do 10 pull ups and 20 dips, run back to field and plank

2^nd group:  LBC’s

Flapjack, then repeat sequence with Freddie Mercury’s

Split into three groups for 40 yard sprints x 10, one group at a time.  When one group finishes, the next group goes.   Recovery between sprints was about 20 sec. 

Stay in groups – everyone plank.

Merkins x 10, hold, Peter Parker x 10, hold,  diamond merks x 8, hold, L arm/leg high, R arm/leg high

Grave diggers:  LH x 10, RH x 10. 

Hello Dolly x 20, hold 6”

Split back into two groups:  run around Runde with stops for Burpees, squats, bomb jacks, CCDs

COT

Moleskin

T-claps to Bob Barker for his first Alcatraz Q!   Great to see double digit numbers at Alcatraz, especially with the cold temp this morning.  TC police stopped by for a visit again this morning and checked on us.  Maybe they will show up in workout gear one day and join us.  The 40 yd sprint work was a crowd pleaser today (‘how many of these are we doing?’).  The PAX pushed through them with a purpose – well done men!   Welcome Swag Dad, F3er from Mount Pleasant.  Good to have you with us this morning and good luck with your F3 group.  The new Q’s are rotating through and we look forward to them bringing new workout ideas and helping build the Rock.