The shovel flag was planted and 16 strong were lured to beautiful Runde Park for another beatdown at  Alcatraz.  Here is what they did:

The Thang:

Decibel at Q

RAR (run around Runde) and alternate between butt kickers, high knees, Karaoke, and side shuffles.  Mosey to the first field for COP:

IW x 25, Cherry Pickers x 25

Mountain climbers x 20, hold, wide arm merkins x 20, Peter Parker x 20

Windmill x 20

Parker  Peter  x 20, hold, diamond merkin x 10

Mosey to playground, spit into three groups

Each group do the following 15 pullups, 25 derkins, 25 dips, 25 LBC.  Rinse and repeat.

Do a third set with 10 pullups, 20 derkins, 20 dips, and 25 Freddie Mercury.  Plank and hold until all finished.

Hand off to Senator Tressel

Mosey to concession stand wall and break into 4 groups for the Power Square:

Group 1:  Walk on hands (wall walk) from 1st corner to 2nd corner

Group 2:  Lunge walk from 2nd to 3rd corner

Group 3:  Bear crawl from 3rd to 4th corner

Group 4: Reverse lunge walk from 4th to 1st corner

Everyone go through the square 3 times, plank when finished.

Jog out of the fields to the bottom of big hill (need a name for this) behind Runde Park

Run up hill and do 10 burpees at the top, run back down, and run in a circle until everyone is down.  No one stops.  Repeat the cycle two more times.

Find the grass at the bottom of the hill for mini-Mary:

IC:  Freddie Mercury (fast and slow) x 25, then low flutter x 15

Slow jog up the hill and back to the park for COT.

Moleskin:

Great work by the Pax today.   Decibel’s pull up/dip/derkin repeats at the playground were tough.  I  thought I might have to modify my portion of the workout due to fatigue.  But,  the ‘Q effect’ took over and I decided to go for it.  The Pax responded in kind.  The second half  wall walks and the long hill repeats with no stopping were equally tough, but everyone gave their best to push through it today.  Well done, gentlemen!

I turned 50 this past Tuesday and had an awesome week with my family and friends.  Qing today’s workout with my pal, Decibel, was a perfect way to finish the week.  F3 has been a fantastic addition to my life for the past 20 months,  and I only wish that it was around 10,  or even 20 years ago.     Today,  we had four members of the Pax who were 15 years old or younger.  How lucky they are to have been introduced to F3 at such a young age.  In 10 years, I wonder if they will still be rolling out of bed at ridiculous hours to do burpees in the dark?  In 10 years, I’ll be 60.  I wonder if I’ll still be able to do burpees at all?  Man, I certainly hope so!  It will always be a privilege to lead such a fine group, and it’s something  that I hope to be doing for many years to come.