A PAX of 14 rendezvoused on the Rock at Alcatraz in a balmy 25 degrees this Saturday morning. After the last few 6 degree mornings, we felt 10lbs lighter after shedding some of the cold weather gear.

Then there is this guy named Senator Tressel, have you heard of him? This respect-worthy man strolls out in shorts and basically said, “you’re all dressed in lighter clothes so that means you must be ready to run. But first, let me introduce you to my friend, Minute Man, who wants to try his hand at the warm-up for his V-Q.”

So with Minute Man on the Q, we took a fast-paced jog around Windward Rd and wound up back at the lot:
SSH x 20
IW x 20
Real Windmills x 10 (Funhouse would be proud)
Diamond Merkins x 7…hold it…Regular Merkins x 10

I’m sorry but whoever rocks multiple sets of Merkins as part of their VQ warmup is bound to be a brutal Q when he decides to take the full 60mins. In the words of Sir Charles Barkley, “That’s just turrible.”

Hand off to the Rabbit…I mean Senator Tressel:
My man darts out of the parking lot, across the outfield and then you heard the collective groan by the PAX that even CSPAN would enjoy. Why the groan, you ask? Simple. ST was taking us to the big hill and that means dry-heaving and leg pain. That sounds great, I’ll have that, please.

Run up/down hill repeats with exercises in between reps. Unlike most hill runs, there was no stopping at the base of this hill. He had us running in a circle while waiting for the six. Exercises were in cadence:
SSH x 20
Squats x 20
LBC x 20
Merkins x 10

That’s right, 4 total round trips plus one additional trip back up the hill to the park. That’s when the baton was passed to Maximus. B/c he could hardly breathe, we took a slow mosey to the playground:

Split the PAX into 2 groups and while 1 group does a set of 10 real pull-ups (momentum not allowed), the other group does continuous sky-touches. If you need an explanation, ask 1 of the 14.
Mosey to the wall and line up:
10 Donkey Kicks and on the last one, take it up to Ballz to the Wall for a 10ct. Repeat
PAX in 2 lines for Indian Gator Merkins. When it’s not your turn, you’re doing LBCs.
Circle Up:
Hand Walkers x 11 (You see 11 and you think, wow, that’s an odd number to end on. We were interrupted by the necessary Bomb Jacks. We then finished with 1 more hand walker for 12 total)
Ins & Outs x 10 then into Freddie Mercury’s x 10 and Repeat
Senator Planks: 10 Mountain Climbers, 10 Grave Diggers, 10 Dips, 10 Grave Diggers. Repeat
Elbow Peter Parkers x 12 then into Mak Tar Jah x 12
Reverse Bear Crawl 10yds then 10 Carolina Dry Docks. Repeat twice for a total of 30yds and 30 CDDs.
Circle up for a final ab blast of 10 Windshield Wipers

COT:
It is always the honor of the Q in the gloom and today, we welcomed Minute Man to the roster. Welcome brother, looking forward to your first full Q (sort of, see above).

Announcements: Keep the 40 Day Challenge in full swing, Mud-Run teams forming, Need another Q on 3/21 to join Trucker at Alcatraz, stay close to the posts on Children’s Attention Home.

Prayer Requests: Get your rest and keep your wits about you when addressing your kids. They’re always watching and listening.