13 of the Tega Cay PAX rallied at the Rock we call Alcatraz for Aquaman’s VQ. With the creativity and pain, this shall not be his last. It began as so many of the Fort workouts began this week. It was a lesson from Trucker and Cable Guy….and so it began with:

The Thang:
10 BURPEES OYO
Grab pavers for a warm-up run of the circuit
Static stretch across parking lot had everyone confused. This is his VQ and we’re stretching?
COP- “burn the body”
Calf raises on the pavers x 40
Slow sumo twerk (Maximus was embarrassed that he brought an FNG to this show)x 20 w/ 10 single ct bursts
Single leg lunge x 20 w/ 10 single ct burst switch legs
Mountain climbers x 40 Mosey to stage 2 without pavers
15 yards squat jump burpee
15 yards bear crawl
15 yards leg lunge
50 SSH
Repeat, mosey back to COP, elbow plank until everyone returns
Merkins with hands on the pavers x 15 hold w/ 10 single ct burst
CDD x10 w/ 10 single ct burst
SSH with pavers extended in front x 50
Mosey to stage 2 repeat above:
15 yards squat jump burpees
15 yards Bear crawl
15 yards leg lunge
50 SSH
Repeat, Mosey to COP, elbow plank until everyone returns.
Triceps extensions, bend over to a 45 degree with arms extended backwards with pavers x 20 w/ 10 ct bursts
Bicep curls x 20 w/ 10 ct bursts with pavers
Arnold press x 20 w/ 10 ct bursts with pavers
Moroccan night club x 20 with pavers Mosey to stage 2
15 yards jump squat burpees
15 yards bear crawl
15 yards lunges
25 SSH repeat
Mosey back to COP and elbow plank until everyone returns

Hand off to Maximus:
I must admit, I had a Weinke but after Aquaman’s shenanigans, my head was spinning so basically decided to wing it. I think we started with Ab Lab:
LBCs w/ pavers, Toe Touches w/ pavers, Grave Diggers, Modified Protractor, Low Flutter, Seal Sit Ups
Grab your favorite pavers and mosey to the wall:
1/2 the group does the wall sit with paver out front while other 1/2 does merkins w/ 1 hand on 2 pavers (switch)
Flap Jack
1/2 the group does the wall sit with paver overhead while other 1/2 does sumo squats
Flap Jack
Pax shoulder to shoulder wall sits while passing 2 pavers down and back…repeat
Mosey to the playground for partner work with pull ups, step ups w/ pavers, dips and merkins

COT:
We welcomed back Beaker and an FNG on this cool morning.
Announcements: Congrats to the mud-runners, well done guys. Fall De-Tox, 10/7 PUMC outreach opportunities.
Prayer Requests: Thankful for the accountability but need to be mindful of life’s pavers (the small weights in our lives that tend to drag us down), family friend battling advanced cancer…prayers for the family, Santini’s brother-in-law and family.

Thanks for a full 60mins of all 3 F’s. Great job by the PAX and congrats again to Aquaman for one of the best VQ’s ever.
Aye.