ALCATRAZ · SAT MAY 3

Backblast! Hills and Thrills

When: Saturday, May 3, 2025
AO: Alcatraz
Q: longshanks
PAX: 16 +1 FNG longshanks, Bitcoin, Fishstix, Gary Fike, HarryCarry, Jeremy Holt -, JWOW, Mainframe, Mark Nestel, Masterpiece, maximus, Senator Tressel, Shady, trucker, Über

WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora - 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.

MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.