ALCATRAZ · SAT OCT 18

Backblast! Running up the hill

When: Saturday, October 18, 2025
AO: Alcatraz
Q: Grinder
PAX: 6 Grinder, Falcon Crest Ryan_F, Fishstix, Gary Fike, HarryCarry, Senator Tressel

WARMUP:
- SSH / WM / IW / CP
- mosey to pull-up bars
- dips at benches
- down to the hill
THE THANG:
- 3x hill sprint
- traveling PAX with 40# bag while other PAX do exercise chosen by traveler
- some broga
- some more sprints
- back up to benches and dips
- Jack-Webb while enjoying the sunrise
MARY:
- AirBorn Hip exercise
- 6-count burpees
ANNOUNCEMENTS:
- read newsletter
COT:
- was held