April 15th, 2021 By Alcatraz

As darkness held it’s final hour, a PAX of 11 gathered in the gloom.  Pleasantries were exchanged, a disclaimer was given and a mosey began to…

WARMARAMA:

• Alcatraz Standard

THE THANG:

Mosey to the rail and partner up.

Partner 1 runs to playground for 10 Pull-Ups.  Partner 2 stays at the rail and rotates between 10 Incline Merkins and 10 Dips until Partner 1 returns.  Switch.  Three rounds

Mosey to the light pole for Reverse Run, Shuffle Left, Shuffle Right and Forward Run changes at the basketball goals.

Mosey to learning cottages.

Partner 1 runs the wooden walkway of the cottages while Partner 2 does Lunges until Partner 1 returns.  Switch.  Three rounds.

Back towards the portico with run variations at the basketball goals again.

Partner 1 runs to the playground for 10 Pull-Ups.  Partner 2 stays at the portico and rotates between 10 CDDs and 10 Air Presses until Partner 1 returns.  Switch.  Three Rounds

The basketball goal run thing again.

Mosey to the sidewalk between the learning cottages and the middle school.

Partner 1 and 2 switch between the following progression with one remaining on the sidewalk and the other climbing up on the rail of the learning cottages’ walkway.

• 40 Calf Raises on the rail and Squats
• 30 Calf Raises on the rail and Jump Squats
• 20 Calf Raises on the rail and Lower Half Squats
• 10 Calf Raises on the rail and Hold Squat Halfway Down

MOBILE MARY (Native American style):

• LBC
• Pretzel Crunch
• The W
• Low Dolly
• Rosalita

NORMAL MARY:

• The Squirm
• Low Flutter
• Various Stretches
• The Greatest American Hero

COT and BOM!

The Big Hand Moleskin:

• Nice work today men!  Hopefully there will be some residual soreness tomorrow to remind you that work was done today.
• Evidently @#1 has big hands that correlate to other things.  Since we are not that kind of men’s group, the PAX was not completely enlightened as to all the ramifications. But it works as a backblast title.
• It was suggested that @Disaster might need some help from @#1’s big hands to ascend rail of the walkway.
• It’s been said you never forget your first time.  And while @Gumby might want to wipe our horrific vocals out of his mind, he probably won’t be able to cleanse the stain of that seared memory from his grey matter.  If any of the PAX needs some practice before our next performance, study up here – https://www.youtube.com/watch?v=pJT2ZTbTTJM
• Remember @Shazam and his family as they head to court for another step in determining custody as well as Buddy Davis who is scheduled to have surgery.

Always an honor to lead the PAX!

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