13 men enjoyed perfect conditions at Alcatraz as they pushed their bodies and each other through this weekends “downpainment”.

Mosey around the grounds

COP:  SSH, Peter Parker, IW, Parker Peter, Mountain Climbers, Low Slow Squat, and the Windmill x 20 each –

Karaoke across the outfield and back.  Lunge Walk halfway across the outfield and jog second 1/2.

Mosey to the Hill for the cardio portion of the workout:

Jacob’s Ladder:  5 Burpees at the top of the hill, 4 at the bottom, 3 at the top, etc. Planked up and waited for the PAX to finish.

Mosey back to the baseball fields and split up.  Group 1: 4 down and backs, (jog down/sprint back), Group 2:  People’s Chair on the dugout x 4

Handoff to Cornhole

Mosey to Cones
Cornhole Special
Foul Line – lunge walks 1st Cone
1st Cone – 10 Bomb Jacks
1st to 2nd – Bear Crawl right with merkins
2nd Cone – 20 Sumo Squats
2nd to 3rd – Bear Crawl forward
3rd Cone – 10 Burpees
3rd to 4th – Bear Crawl backwards
4th Cone – 20 Supermans
4th to 5th – Bear Crawl left with merkins
5th Cone – 20 SSH
5th to 6th – Seal crawl
6th Cone – 20 Mountain Climbers
6th to 7th – Crab walk
7th Cone – Wall sit – till everyone arrives

2nd cone pass – sprint between cones
1st cone – 20 Plank Punches
2nd cone – 20 LBC’s
3rd cone – 20 SSH
4th cone – 20 Merkins
5th cone – 20 Mtn Climbers
6th cone – 10 Burpees
7th cone – Wall Sits

Pyramid

15 Merkins, 15 LBC, 14, 13, etc

Repeat 2nd Cone pass

Pyramid
15 Dips, 15 hello Dolly’s, 14, 13, etc

COP

This group of men continues to grown stronger in so many ways. Continue to headlock new guys and get them to join us.  The physical workouts are great, but that is not what keeps us coming back.  This world will try to tear us down, and we must continue to build each other up and support each other.  YHC is extremely grateful to be associated with a group of men that encourage and sharpen each others bodies and minds

Please keep the PAX’s prayer requests in your thoughts and minds this week.  Prayer is powerful!

On this Memorial Day weekend, don’t forget those that paid the ultimate sacrifice for our freedom.