Alcatraz 11/13
QIC: Workbench
Date: 11/13/01
PAX: @van.gogh @Drip @Crash @Ziffel -Zibi Wozniak @cruiser @Keaggy @Offsides @Adobe @Workbench @Wrangler(FNG)
Warmup:
SSH, Imperial Walker, Abe Vigoda, Michael Phelps, Whirly w/ Clapp
Beatdown:
Run Lap around church stop for 10 Pull Ups/Supine
Partner up
Partner 1 – 10 derkins
Partner 2 – dips until done
Partner 2 – 10 Uerkins
Partner 1 – dips until done
Partner 1 – 20 derkins
Partner 2 – dips until done
Partner 2 – 20 Uerkins
Partner 1 – dips until done
Run Lap around church stop for 10 Pull Ups/Supine
No Running Dora
10 Burpees for everyone
100 Merkins – Partner 1 does 10 reps while partner 2 holds Low Plank, switch off until done
10 Burpees for everyone
200 LBC – Partner 1 does 20 reps while partner 2 holds low leg extension
10 Burpees for everyone
300 squats – Partner 1 does 25 reps while partner 2 holds wall sit
10 Burpees for everyone
Run Lap around church stop for 10 Pull Ups/Supine
Partner 1 Plank Jack – Partner 2 Crab Walk, Switch partners and repeat
Partner 1 Plank Jack – P2 Bear Crawl, Switch Partners and repeat
Mary
Heels to Heaven
Penguin Crunch
American Hammer
ANNOUNCEMENTS:
Convergence at Hanes Park on 11/27, 7am
Don’t forget to try a new AO, bring a FNG, or EH an old Pax out for the Paxgiving Challenge.
PRAYERS:
Van Gogh is traveling to a work conference, prayers for safe travels and his family while he is away.
Ziffel has a Aunt close to the end of her life and he is going to be traveling back to Poland to be with her and family.
NMM:
Welcome FNG Wrangler, which is Keaggy’s 2.0. It was a tough, chilly workout and I think everyone hated the Q for the hour they where there, but I’m sure they all appreciated the sore upper body Sunday morning. Thanks for everyone that came out and motivated each other to give their best!!
