10 PAX converged on Alcatraz to welcome back an old friend.  While we blasted all muscles, it was a long lost friend that got the PAX mumbling…https://www.youtube.com/watch?v=dnqwwYXHNMg.  T-Claps to Trucker for showing us what a legit hanging leg lift is!!

The Thang:

Maximus at the Q:

20 Slow Squat & Calf Raises

20 Chop n’ Squat

Cone Drill: Shuffle right, Sprint, Shuffle left, Sprint.  Mountain Climbers while you wait. Repeat 3x

Split the PAX:

Group 1: 1min Wall Sits  Group 2: Jump Squats    REPEAT

3-Tier Suicides with 5 Burpees at the end     REPEAT

10 See-Saw Lunge & Squat

Hand off to Decibel

3.5min Green Sally Merkin Challenge (Challenge Accepted)

Mosey to the Hill in the ‘Hood

Jacobs Ladder with 8ct Body Builder Burpees descending from 5 (additional burpees as a reward for finishing early)

Sprint up the monster hill and mosey to the playground:

Group 1: 15 Pull Ups    Group 2: 30 Dips        Rinse & Repeat

Group 1: 20 Hanging Leg Lifts   Group 2: 30 LBC    Rinse & Repeat

COP for a nice round of Boat & Canoe (too difficult to explain but well worth the pain)

COT:

Congrats to the Colombia 1/2 marathoners.  4 from The Fort on for Go Ruck next weekend…way to represent.  April 26th is the trail run.  March 14th is when Lone Survivor Marcus Luttrell is coming to Charlotte.  More details at Patriottour.com.  April 12th mud run.  Reminder that we’ve launched the Tuesday workout at 5:15am in Tega Cay..coined Golden Corral, the buffet o’ pain.  Blue Ridge Relay Septebmer 5-6.