14 faithful faced the rain and soggy conditions to get their weekly beatdown at Alcatraz.

The Thang:

Senator T at Q

3/4 run around park and through the ball fields to find some ground above water.

COP

SSH x 40, Merkin x 10, IW x 30, CDD x 15, Freddie Mercury x 25, LBC x 30

Wide arm Merkin x 15, hold plank, mountain climber x 20 , hold plank, hold, Merkin x 10

Mosey to wall and find a partner

Wheelbarrow to end of field and back.  Alternate partner positions.

Partner carry to end of field and back, swap positions at midpoint

Partner one Karaoke to end of field and back while partner two does sumo squats (rinse and repeat)

All together, lunge walk to end of field

Everyone line up at opposite end of field for burpee suicides

Run 1/3, 2/3 and full length of field and back with 5, 10, and 15 burpees at stop points

Hand off to Maximus

Line up at concession stand wall

Bear crawl to opposite end of field, broad jump burpee back to wall, then find your partner

Partner 1, BTW, while partner two plank walks to scoreboard, then bear crawls back (swap)

Back to COP

Mountain climber x 20, Grave digger x 15 (LH, RH), Low flutter x 20, Russian Twist x 20, Snow belly x 20

Mosey to playground- find your partner

Parnter 1:  10 pull ups, partner 2:  10 diamond merkins (swap, then repeat)

Partner 1:  10 pull ups, partner 2, 20 dips (swap)

Bridge leg (on your back, pelvis lifted, one leg extended up, flex heal) hold for 30 sec.  Repeat with opposite leg (crowd pleaser).  Rinse and repeat

Full run around Runde to COT, then 10 bomb jacks for good measure.

Moleskin

Great work today by the Pax in less than desirable conditions.  It was hard to find a spot in the park that was not water logged, but after 10 minutes, it really didn’t matter anyway.  Thankfully, the heavy stuff held off until after the COT. T-claps to Maximus for introducing some new exercises today.  Notable was the bridge leg which prompted much chatter from the pax on the potential use of this exercise at home (behind closed doors).  Let’s compare notes next week.

Prasies for Noah Fike – making progress with his eating and weight gain.  Way to go little guy!

It was cold, wet and gloomy today, but I can’t think of any other place I’d rather be on Saturday mornings than with my F3 brethren.    It’s always a pleasure to lead such a fine group of men no matter what the weather.    Aye!  See you next week.

Announcements

F3 Bible challenge – read the entire Bible in a year.  Pusher at Q.  You are a little behind, but can catch up quickly.  Great turnout for the  Lone Survivor F3 event last night.  Awesome flick – go see it!