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.
