ALCATRAZ · SAT AUG 30

Backblast! OGs at Alcatraz

When: Saturday, August 30, 2025
AO: Alcatraz
Q: Jekyll
PAX: 9 Jekyll, Casey Kasem, Divac, Fishstix, Mark Nestel, Masterpiece, Senator Tressel, Smuggler, Walker

It was a perfect weather morning
WARMUP: Mosey, windmills, IW, merkins, plank stretches
THE THANG:
Smuggler Q
Modified Dora on the Hill.
Big boy sit ups /run 1 lap
Flutters/ run 2 laps
LBCs/ run 3 laps

Step ups/dip/derkin series

Wall sit with bear crawls

Hand off to Jekyll Q
Ring of Fire. 8 cones 20 paces away from center. Do exercise at cone, bear crawl or lunge walk to center for 5 burpees. Run out to next cone. Merkins, LBC, plank punch, squats, bombjacks, mountain climbers and two I can’t remember.

Everyone got Two rounds. Leaders got 3+.
MARY: included during workout
ANNOUNCEMENTS: newsletter
COT: