Alcatraz Soup
- When
- Saturday, July 30, 2022
- AO
- Alcatraz
- Q
- Spectre
- PAX
- 4 Spectre, Mark Nestel, Skipper, trucker
WARMUP: IC
15 IC - Side Straddle Hops
10 IC - Windmill
15 IC - Moroccan Night Club
10 IC - Cherry Pickers
15 IC - Merkins
THE THANG:
Merkin Indian Run around Runde Park down hill and back up
A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Merkins, while the rest of the Pax mosey in a line. After completing the Merkins, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Merkins, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Merkins or until the Q calls it.
Charles Bronson on the Baseball Field
Performed exercises at entrance to baseball field, run to infield dirt/grass line. First round bear crawl, Second round walking lunge, Third round walking lunge. 50 Merkins, 50 LBC's, 50 Jump Squats.
Partner D.O.R.A. run down parking lot and back.
100 - Merkins
200 - LBC
300 - Squats
MARY:
ABC's of Abs
ANNOUNCEMENTS:
CSAUP
COT:
Safe travels
Clarity on home buying process