ALCATRAZ · SAT MAY 21

Safe word: Kryptonite

When: Saturday, May 21, 2022
AO: Alcatraz
Q: longshanks
PAX: 8 longshanks, Console, Divac, Fishstix, Mark Nestel, Skipper, trucker, Über

WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner.
THE THANG: All things done Dora Style with a new partner each round.
Round 1 - 50 pull-ups
Round 2 - Hill 1. 150 Merkins.
Round 3 - Hill 2 (the short steep one) 250 squats with Nur up the hill.
Round 4 - Hill 3. 350 LBC’s.
Finished with each PAX calling an exercise. 40 seconds on 20 seconds off.
MARY:
ANNOUNCEMENTS: Bourbon tasting, road clean up.
COT: change orders dad, truckers mom. Thankful for this group. Not sure where YHC would be without the support of F3 The Fort