Hanging Out at Alcatraz

QIC: Drano

Date: 02/24/2024

PAX: Bruin, Cheez Whiz, Crash, Draftee, Drano, Harden, Rubber Ducky, Skyline, Snap-On, Subfloor, The Singing Cowboy, Van Gogh, Wooly Bugger, Ziffel

Warm-O-Rama

  • Seal Clap
  • Air Clap
  • CH Squat
  • Imp. Storm Walker
  • CH Squat
  • CH Merkin
  • CH Carolina Dry Dock
  • CH Squat
  • Peter Parker
  • CH Squat
  • Reverse Lunge
  • CH Squat
  • Pendulum Lunge
  • CH Squat
  • CH Derricks
  • CH Squat
  • And a few Side Straddle Hops

Mosey to the Bars & Blocks for Partner Work:

  • P1 Dead Hang
  • P2 Farmer Carries block in each hand to destination point, leaves one block and returns with 1-block FC
  • Partners FlapJack x 2 Rounds Each

Mosey to Front Parking Lot for 4 Corners:

  • Corner 1: 5-Second Squat Hold x 10
  • Corner 2: Imperial Double Squat Walker x 10
  • Corner 3: Boot Strap Squats x 10
  • Corner 4: Jump Squats x 10
  • PAX completed 2 Rounds

Mosey to the front of the church for Wall Work:

  • Peoples Chair, Bear Crawl to sidewalk, Squats x 10, R&R to the Wall
  • Peoples Chair, Duck Walk to sidewalk, Squats x 10, R&R to the Wall
  • Peoples Chair, Horse Walk to sidewalk, Squats x 10, R&R to the Wall
  • Peoples Chair, Komodo Dragon to sidewalk, Squats x 10, R&R to the Wall
  • Peoples Chair, Frogger to sidewalk, Squats x 10, Recover

Mosey back to Launch for BROGA:

  • Swan Dive-Arm Hang-Flat Back-Arm Hang-Plank
  • Plank-Catherine Zeta Jones-DD-Plank
  • Crescent-WW1-WW2-Triangle-Reverse Triangle-Half Moon-WW2-WW3-Full Moon
  • FlapJack to the other side….and we’re done!

Announcements

  • RACE: Assault on Black Rock, 03/16/2024. Join local PAX on this 7-mile trail race in Sylva
  • Crash has the Alcatraz Q next Saturday
  • Q School next Saturday at the Mothership
  • Point to Point Convergence next Saturday

Prayer Requests

  • Aging parents
  • Thanksgiving

YHC led us out in prayer.