ALCATRAZ · SAT OCT 25

Backblast! Hills?

When: Saturday, October 25, 2025
AO: Alcatraz
Q: Rolloff
PAX: 8 Rolloff, Crystal Lake, Falcon Crest Ryan_F, Farmers Only, Grout, Masterpiece, Senator Tressel, Vuvuzela

WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs
THE THANG:
Part 1 -
Mosey over to pull up bars for station 1, run down to bottom of hill for station 2
Station 1 -
5x pull ups
5x sandbag man makers
10x merkins
Station 2 -
5x burpees
5x jump squats
5x jump lunges

Part 2 -
Round 1 -
1 x sandbag man maker/burpee in the center before each corner
5 x merkins
5 x hello dolly
5 x flutters
5 x American hammers
Each round add 1 rep in center and 5 reps at corners. All got around 5 rounds in.

MARY: yes
ANNOUNCEMENTS:
COT: