Alcatraz Music Montage

We had 4 Pax that made their way to Alcatraz for an full hour of YHC. Perogi (visiting from Carpex), SlapShot and Uber were all Polish brothers from other mothers had some really good mumble chatter during the mosey around Runde. YHC felt left out because my roots trace back to Hilton Head Island....So away we went.

The Thang:

Warm Up with a Mosey around Runde

COP: SSH X 50, IW X 25, Windmill X10, Merkins X 10, CDD X 10, Squats X 20, SSH X 50.

Music Montage: Bring Sally up, Bring Sally down - Merkins, Roxanne - Squats, Happy by Pharrell - Burpees (this song is awful to listen to in the car, makes it even worse to do a burpee ever time you hear the word Happy).

HIIT - 20 secs on, 10 secs off X 8 per set

Set 1 - Mountain climbers Set 2 - Lunges Set 3 - Plank Jacks Set 4 - SSH

Plank-O-Rama - 30 secs per

Plank, plank left leg up, plank right leg up, elbow plank, elbow plank left leg up, Elbow plank right leg up, Plank, 6 inches

Done

COT - Praying for healing, for new babies being born and runners at Joe Davis