To start the day, 4 PAX assembled for #SuperMax which is a (modify-as-necessary) #Murph
\n @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.<\/p>\n
___<\/p>\n
Fast forward to Alcatraz and 9 assembled for a solid tour of the #ChurchJail AO.<\/p>\n
Warmarama: the usual<\/p>\n
Mosey over to the parking lot.<\/p>\n
Parking lot fun: <\/p>\n
line up on the and Bear crawl between the parking spaces, do 2 merkins per line
\nShift over and come back down the lot doing Lunge walk, 2 squats per line
\nShift over again doing broad jumps and 1 Burpee per line;
\nCome back down through the lot doing Crab walk and 2 WWIIs per line.<\/p>\n
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.<\/p>\n
Ciabatta with blocks: <\/p>\n
5 exercises, 1 minute each then 2 minutes to run to the gate and back. left over time was rest<\/p>\n
Thrusters
\nBentover rows
\nGrasshopper Merkins
\nGoblet squats
\nCurls <\/p>\n
Run to gate and back 2 minutes
\nMade it through 3 rounds <\/p>\n
Mosey back for 1 minute of Mary <\/p>\n
Fin <\/p>\n
COT <\/p>\n
* words were said, possibly of some use. Due to the lateness of this backblast the particulars were not captured in memory.<\/p>\n
Moleskin
\n* @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…
\n* 3 for the Double Down of SuperMax and Alcatraz: @Bagpipe @Rubber Ducky @Spicoli
\n* Thank you for the opportunity to lead<\/p>\n","protected":false},"excerpt":{"rendered":"
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. […]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112,121],"tags":[],"class_list":["post-24668","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp","category-murph"],"acf":{"q":"Spicoli","date":"2\/1\/25","pax":"@Ziffel -Zibi Wozniak @Tonka (WB) @ziggy stardust (WD) @Drip @Subfloor @Adobe @Rubber Ducky (Murph) @Bagpipe @Spicoli (QiC)
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