I got the call early on Saturdayy morning that  my Co -Q was having flu like symptoms and I decided that the Pax would be my Co-Q.  I was excited to see a classic group of old school and new regulars at F3.  After almost 8 years of doing this it is great to see old friends and meet new ones.

I had decided I was going to take a tour of some of the areas of Alcatraz I had not been to in a while.

The Thang:

Mosey to tennis/pickle ball courts:

Around the circle 2x with each member leading an exercise.  Exercises included but were not limited to side straddle hops, LBC, imperial walker, dynamic stretches, cherry pickers, merkins, windmills, peter parkers, parker peters.  The counts were between 11-21.

Mosey to short wall by the golf course:  30 step ups….at this point slum lord ran but and was sucked into our pax….. then 25 derkins, 20 monkey humpers and 25 irkins.

mosey to hill by golf course.  Partner up and grab one rock per group.

Run up hill while partner does curls, switch, bear crawl up hill and crawl bear down while partner does overhead press,  switch,  run up hill while partner does tricep extensions, switch and bear crawl up hill and crawl bear down while partner does chest press, switch.

Run to club house steps and wheelbarrow and up and down, switch.  Rinse and Repeat.

Stop on way back for LBC- 30 OYO.

Mosey back and per Zima suggestion do a 4 minute hill workout calf buster by running up the hill backwards for four minutes and forward down (crowd pleaser.

Moleskin:

It is always great to lead.  It is amazing how time has flown and many a pax has seen time at Alcatraz.  Always great to catch up with new regulars and the ol faithful.