Regurgitated Alcatraz Weinke for the Pitt O' Cocks

WARMUP: The usual... mosey to FCMS Track
THE THANG:
4 Corners:
Station 1) Mild - x 12
Round 1: Seal Jacks
Round 2:LBC’s
Round 3:Flying Squirrels
Round 4:Merkin
MOT → Mosey → 2)

Medium - x 9
Round 1: SSH
Round 2:Gas-Pumpers,
Round 3:Burpees
Round 4:Wide Merkin
MOT→ Toy Soldiers → 3)
HOT - x 6
Round 1: Smurf-Jacks,
Round 2:Big-Boiz,
Round 3:Kraken Burpees
Round 4:Diamond Merkin
MOT →Carioka →4)

THERMONUCLEAR - x 3
Round 1: Bomb-Jacks
Round 2: Hello Ladies
Round 3:Calimari/Krakens
Round 4:Partner Merkin
MOT back to Mild → WALK/ Mosey

1st hill Dora: 1 pax jogs down, Nur Back to switch
- 50 Fisherman’s Calf Raises each side
- 100 Flutters
- 150 good AMs

MARY: Ab-Lab
ANNOUNCEMENTS: Newsletter - read all about it
COT: Held - Prayers lifted