ALCATRAZ · SUN JUN 21

America 🇺🇸 250

When: Sunday, June 21
AO: Alcatraz
Q: McHale · Co-Q: Decibel
PAX: 6 McHale, Decibel, Gary Fike, Mater, Senator Tressel

WARMUP: Wind Mills, Squats, Jumping Jacks, Cherry pickers, Arm circles (25 of each)
THE THANG: 1st half McHale 4 corners of ball field sets of 25 for America :flag-us: 250
Carolina Drys Docks, Mountain Climbers, Merkins, Flying Squirrels, Big Boys, Shoulder Taps, LBCs 50

2nd 1/2 Decibel Hill repeats, lunges, run up hill backwards, squats. Pull ups as we moseyed to 2nd hill for more repeats.

MARY: Body Destroyers, 2nd F Bagels
ANNOUNCEMENTS: Yes
COT: Yes