11 Strong for a Jane Fonda inspired warm-up with Gecko to start things off along with a short mosey up the road and back we did some leg movements that may or may not be PG13!! We even had some karaoke and music provided by the PAX.

After a nice warm-up Gecko took us to the “Hill” for some hill repeats

1st round was plank at the bottom while  partner one runs to the top and back

Round 2 was Carolina drydocks while the other ran

Can’t remember if we made it to round 3 but I do remember being handed over the Q

So we mosied over to the wall to do some dips and derkins

1st round was 30 dips and 20 derkins

2nd round was 25 dips and 15 derkins

3rd round 20 dips and 10 derkins

10 count between rounds

mosied over to the field and kept our partners for a 4 corner burpee fest!

1st partner stays back and does LBC’s while partner one runs to the next corner and does 5 burpees (Flapjack) comeback and pick your partner up to go to the next corner

Partner staying back does SSH while the other partner runs to the next corner and does 10 burpees (Flapjack)

1st partner stays back and does LBC’s while partner one runs to the next corner and does 15 burpees (Flapjack) comeback and pick your partner up to go to the next corner

1st partner stays back and does Squats while partner one runs to the next corner and does 20 burpees (Flapjack) comeback and pick your partner up to go to the next corner

After the last round we mosied to the parking lot to do some flutters while the other partner runs across the parking lot and back (flapjack) Repeat 6 times

Finished up with a little AB Lab

Fun times!

Thanks Italian Job for coming across the river and enjoying Alcatraz for the first time! Glad to have you!