SpicoliTime Backblast for the ‘Traz

SpicoliTime Backblast for the ‘Traz

QIC: Spicoli

Date: 2/1/25

PAX: @Ziffel -Zibi Wozniak @Tonka (WB) @ziggy stardust (WD) @Drip @Subfloor @Adobe @Rubber Ducky (Murph) @Bagpipe @Spicoli (QiC)

To start the day, 4 PAX assembled for #SuperMax which is a (modify-as-necessary) #Murph
@dr. toot (WD) @Bagpipe (WB) @Spicoli @Rubber Ducky got at it each in their own way and made for a solid start for the day.

___

Fast forward to Alcatraz and 9 assembled for a solid tour of the #ChurchJail AO.

Warmarama: the usual

Mosey over to the parking lot.

Parking lot fun:

line up on the and Bear crawl between the parking spaces, do 2 merkins per line
Shift over and come back down the lot doing Lunge walk, 2 squats per line
Shift over again doing broad jumps and 1 Burpee per line;
Come back down through the lot doing Crab walk and 2 WWIIs per line.

On our mosey toward the back of the AO, we got in another set of broad jump burpees (12 spaces total) doing 3 burpees per line to even us up.

Ciabatta with blocks:

5 exercises, 1 minute each then 2 minutes to run to the gate and back. left over time was rest

Thrusters
Bentover rows
Grasshopper Merkins
Goblet squats
Curls

Run to gate and back 2 minutes
Made it through 3 rounds

Mosey back for 1 minute of Mary

Fin

COT

* words were said, possibly of some use. Due to the lateness of this backblast the particulars were not captured in memory.

Moleskin
* @subfloor aka The Warden called for even reps on the broadjump burpees, so you can thank the tyrannical Site Q for the taunt: “Only 1 burpee per line?!” We got them caught up though…
* 3 for the Double Down of SuperMax and Alcatraz: @Bagpipe @Rubber Ducky @Spicoli
* Thank you for the opportunity to lead