12 Pax gathered in the land of cheap gas and plenty o Police @ Alcatraz to get a beatdown delivered by Cable Guy and Funhouse.

The Thang
Cable Guy QIC

2 Laps around the infield
20 SSH
20 Merkins
20 IW
20 Carolina dry Docks
20 SSH
20 Peter Parker
20 SSH
20 Mountain Climber
20 SSH
20 Parker Peter
20 SSH

Mosey to parking lot break into three 4 man teams each team grab a rock (paver)
Mosey back to infield
Relay race 2 times around infield
Audible to 3 laps!
Mosey back return rock!

Burpesides galore (Suicide with Burpees)
2 Burpees
4 Burpees
6 Burpees
Last trip back 10 Burpees at starting point

Finish half with run to end 10 Burpees
Run back 5 Burpees and hand off to Funhouse

FunHouse QIC
Mosey to infield for Flap Jack (all excercises X30)
Leg Up/Downs
Plank Punches
Leg In/Outs
Hands up Merkins
Protractor
Marc-tar-jai (sp?)
Hello Dolly
Mountain Climbers
Russian (Ukrainian) Twists
Plank Jacks
Freddy Mercury
Quick Scissors
Up/Down/In/Out/Protractor Finale…. Did I miss anything? Seemed like we did more!

COT: YHC brought up the fact we need each other and that we should and do encourage each other in both working out and doing the right things. Although we have all chosen to do the wrong things in the past, we can now look to each other for accountability and encouragement! Let’s all make an effort to EH a Sad Clown to encourage them and in turn they will encourage us! Iron sharpens Iron!
If you get the opportunity to read Freed to Lead by Dredd and OBT, do it!