ALCATRAZ · SAT JUN 24

The Alcatraz 3

When: Saturday, June 24, 2023
AO: Alcatraz
Q: gekko
PAX: 3 gekko, Mainframe, Über

Slackblast:
The Alcatraz 3
DATE: 2023-06-24
AO: ao-alcatraz
Q: gekko
PAX: Über Mainframe
FNGs: 0
COUNT: 3
WARMUP: Mosey to Pitcairn Park boat ramp
SSH, IW, MNC, LSS, Merkins, Shoulder Taps, Mtn Climbers,
THE THANG: 11s Burppies at the bottom, LBC at the top then some dips and step ups, followed by Derkins Irkins and calf raises. Head back to Alcatraz, and the bottom of “the hill” for a Sisyphus run 10sec, 20sec, 30sec. Slow mosey back to COT
MARY: No Mary, but a @airborne Hip routine. Closed with Body Destroyer
ANNOUNCEMENTS: July 4th convergence, read your newsletter
COT: Prayers for Uber and his family as they head out on a 3 week road trip in his new camper van!