A beautiful morning at Alcatraz and the Pax began to gather for a beatdown by 2 respectable Qs with YHC and Bolt. Circle up disclaimer was given and YHC took the 1st half and lead the group out on a warm up mosey.
COP – SSH, Hillbilly walker, Low Slow Squat, Mountain Climber, CDD, Peter Parkers, Downward to Honeymooner(x3) – Mosey to the Pull up bars
At the Pull up bars I shared how we would spend the rest of my allotted time- A few rounds of Cindy Round 1 – run to the bottom of the terrible hill then back to the pull-up bars for 5 pull-ups, 10 Merkins, 15 Dips, 20 4 count flutters. Round 2 – Run around the park same workout. Round 3 back to the bottom of the hill and same workout. After 3 rounds we were all sufficiently smoked and ready for Bolt to take over.
Bolt had mercy on us and we walked back to the parking lot where he gave his instructions. 4 stations around the park Station 1 paver curls and 5 Burpees, Station 2 Jump Squats and 5 Burpees, Station 3 Bombjacks 5 Burpees, Station 4 10 Burpees, sprint back to Station 1. Rinse and Repeat. With the remaining time we circled up for some interesting and challenging ab work as only Bolt could bring.
To COT – Prayers requested and given. A great morning, and a great group of PAX