After the shovel flag was planted, and the disclaimer was recited, 14 strong headed out for their weekly beatdown at Runde Park.  Here is what they did:

The Thang:

Funhouse at Q

RAR (run around Runde)

COP

SSH x 35, IW x 20, Low/Slow Squat x 20, Slow Merkin x 10, Windmill x 10, SSH x 30 (gradually faster cadence)

Mosey to retaining  wall behind home plate for some step exercises: step up (10 R/L), step down lightly (10 R/L), fast pace step up (10 R/L).

Mosey to bottom of big hill behind Runde (the Intimidator) for Jacob’s ladder:

Run up hill, 10 burpees, run down, 9 burpees, run up, 8 burpees, run down, 7 burpees , etc.  (Q calls audible to stop at 7 – the Pax breath a collective sigh of relief!). 

At the bottom of the hill, all Pax line up for indian run/bear crawl up the Intimidator.  Last man runs to front, everyone else bear crawls.  Bear crawl run all the way up the hill, down the path and back to the park.

Hand off to Senator Tressel

Mosey to playground and split into three groups

Group 1:  10 pull ups, Group 2:  20 merkins, Group 3:  10 reverse 2 steps up the picnic table.  Rinse and repeat two more times.

Mosey back to park and circle up for Tabata:  30 sec interval workout  20 secs on, 10 secs off (rest).  Do 8 sets (30 sec) of each exercise:  squats, Russian twists, wide-arm merkins, and burpees 

COT

After last week’s plunge into Lake Wylie, and Cornhole’s close encounter with a deer, this week’s workout was uneventful:    just some good hard work by the Pax.  The big hill behind the park is becoming more and more popular with Alcatraz Q’s.  Whenever we start to head down it, you can hear the ‘oh no’s’ and ‘ooh’s’ from the Pax because they know what is coming. This hill is now called ‘The Intimidator.’  Funhouse made good use of The Intimidator today with his burpee ladder and loooong indian run/bear crawl up the hill and down the path back to the park.  YHC borrowed the Tabata from Chicken Wing and brought it to Alcatraz.  Tabata’s are tough, but the Pax seem to have enough energy this morning to poke fun at the Q during the first couple rounds of squats and Russian twists.  No more jokes were heard once we got to the merkins and burpees, though.  Welcome FNG/Tan-line, who, we found out, is a former law enforcement officer.  Those who went to Dunkenteria after the workout got to see his scar from a serious gun shot wound a while back.  Glad you are still with us, brother and we hope to see you back next week.  Wow – what a great day for F3 at Runde!   It’s always a blast to Q and a privilege to be part of such a fine organization.

Announcements:

Invergence less than a week away – all Fort Mill/Rock Hill/Indian Land pax encouraged to attend.  Check your email about what F3 means to you and respond!

CSPAN and his wfe are hosting a couples shower (yes – it is a couple’s shower) for Car bomb and his future wife on Saturday, Sep 27.  Contact CSPAN for the specifics

Fitness Test next Tuesday, Sep 24 at WEP.  Only local Fort workout that day.  Check your fitness level.

Praises for a successful surgery and recovery for Decibel’s son.  Encouraging report on our brother Spark Plug who is recovering from a serious illness.  We miss you, brother.  Be well!