Eight faithful PAX gathered at Alcatraz for a sunrise AO tour, hosted by Aquaman and YHC. Some mumblechatter (concern or speculation) about numbers, and where some of our “regulars” may be posting, or … So, with a minimal disclaimer, we began under the direction of Aquaman.

The Thang:

• Mosey from the parking lot to the tennis courts
• Hop Scotch warmup around both courts then COP
• Wind Mills
• Imperial Walkers
• Squats
• Mr. Miagi – 4-count squat punches
• Squat Jacks
• Morroccan Night Clubs
• Air Jump Rope frenzy
• Partner up for suicide relay races across the tennis courts.

1. Suicide Relay Race
2. Suicide Relay Race with partner 1 on six holding feet up 6″, partner 2 jumps over partner 1’s feet 10  times then runs. (flip-flop x 2)
3. Suicide Relay Race with partner 1 holding elbow plank with feet apart, partner 2 heisman steps between and over each of P1’s legs crossing over 10 times then running the suicide. (flip-flop x 2)
4. Relay Race with partner 1 doing LBC’s, partner 2 broad jumps across courts and runs back (flip-flop x 2)
5. Relay Race with partner 1 doing Freddie Mercury’s, partner 2 Lunge Walk across courts and runs back (flip-flop x 2)

Aquaman wrapped up his half with a good discussion of accountability and what it means to us all.  It must be a two way street. Hold those accountable for what you would expect them to hold you accountable for.  We are all occasionally in need of a little extra encouragement or support from our brothers.

Hand off to Smuggler., who’s weinke included some notes on integrity, with a plan to address the PAX with a challenge for a personal audit of our own integrity and honesty. (Why now? See sports news outlets with mentions of Syracuse, Boeheim (the Coach, not our own), or NCAA violations).  After Auqaman’s testimony on Accountability, it didn’t seem appropriate, so I leave it for you here.

Consider the integrity we all demonstrate daily, and how we can encourage others to uphold the level of integrity we would imagine ourselves capable of. Take some time each week to audit your own behavior and focus on the areas that may need some work. We can all do better on this. Thank you for holding me accountable as well. #ISI

• Mosey to the trail and about 100 yards down (mumblechatter – going the wrong way), to the low wall.
• 20 step up’s each leg
• 11’s – 10 Bomb Jacks at the bottom of the hill, a short run up 15 yards, then 1 LBC at the top. Repeat, reducing by 1 Bomb Jack at the bottom and adding 1 LBC at the top, keeping a total of 11 on each rep. Stop at 1 and 10, after 10 full sets.
• Mosey back to the Pull-up bars by the Fire Station.  Some tried a few pull-ups or dips, while others went back for the Six. YHC was just trying to stay vertical.
• Down the hill and over the fence to the wall, where we split back into group 1 and group 2.
• 1’s Bear Crawl to second base and run back, 2’s take a seat on the wall (flip-flop).
• 1’s run to the fence and back, 2’s take a seat on the wall. (flip-flop)
• 1’s Crab Walk to second base and run back, 2’s take a seat on the wall (flip-flop).
• All to the wall for 10 donkey kicks on the wall, then BTW for a Cable Guy Ten count (30 seconds?)
• Mosey back to the parking lot for a few minutes of dealer’s choice Abs.

COT

• Snacks are still needed for CAH. Bring to any AO until Easter. Individually packaged snacks and small gatorade’s.
• Prayers for those with medical issues; injuries and illness. May they, and those around them, feel the lord’s presence, comfort and relief.
• Prayers for those that are working to find their way. May they know and accept God’s plan, and the love that their families and friends have for them.

It is always an honor to lead the men of F3. Thank you for the opportunity.

Smuggler