Alcatraz has rocks and hills - Who knew?

4 Pax showed up for a humid Saturday in Tega Cay. YHC had been pretty lazy this week after returning from BonAire. Look it up! Fantastic windsurfing! So, the beatdown commenced with a run, what else.

The Thang

Run to the tennis courts for COP

SSH X 30, Windmill X 15, Squats X 20, Merkins X 10, IW X 20, Mountain Climbers X 20, SSH X 30

Run to the Hill, get a rock

Run up the hill to the split, come back get your rock

All X 20, after set go run again...

Curls, Triceps, Overhead Press, Bent row

Mosey to the tee box for 10 minutes of Merkins : 1 minute do 10 Merkins, rinse repeat for 10 minutes....

Mosey back to tennis courts for some wind sprints - Hit every white line (there was like 10 of them) - Only 1 round

Back to Runde for 3 minutes of Mary

COT