Partner up making sure that the rabbits were paired with slower runners.

Mosey to the retaining wall behind the backstop for 10 step-ups each leg to get warmed up.

Then to the top of the hill for a Dora 1 2 3. Partners work together to complete the assigned reps. One partner completes as many reps as possible while the other runs down the hill and back up (about 90 yards each way). Flip flop and continue until combined totals for all three exercises are completed.
• 100 Merkins – this got some comments after Decibel’s complete upper body beat down.
• 200 LBC’s
• 300 Squats

Early finishers were treated to a Funhouse Ab Lab. Thanks for stepping up.

We all finished with one final trip down and up the hill “for fun”, which apparently wasn’t the reason most of the PAX were running!

Back to the ball field for some more leg work, lining up for trips across the field.
• 1/3 lunge walk, 1/3 bear crawl, 1/3 sprint.
• Jog back 50%
• 2 x 1/2 but kickers, 1/2 sprint
• Pause for a double 10 count and then sprint across the field.
• Finish up with 50 LBC’s OYO.

Finish up with COT.

Lots of praises today; graduates, health, growth and milestones, and coping with change.

Prayers for those dealing with loss and health problems.

Some of our weekday workouts are looking for Q’s. So watch twitter and step up. Contact Maximus if you’re interested in slots at The Colosseum.

Check the Fort e-mail for updates on Hog and Coyote, F3 Dads and other events.

It is always an honor to lead at Alcatraz.  I appreciate this group of men and what F3 does for us all.

Smuggler