17 ambitious and strong men showed up in the gloom of a cloudy Saturday morning for Gekko’s bootcamp VQ at Alcatraz.  He showed us no mercy in his 30 minutes while keeping us all going through his own BRR training.

But before we began he shared some words of wisdom with the PAX.  He asked the during today’s workout you remember that the fruits of F3 go far beyond the simple workouts that we enjoy. You can go to any gym and get your body in shape, but with F3 the relationships you create with each other and the group are just as important as the strengthening of your body!

The Thang Part 1

Dynamic warmup in the parking lot for 50 yards each
Karaoke
Side shuffle
High Knee/Butt kickers
Power skip
Mosey to COP at baseball field
SSH x25
IWx20
LSS x15
Merkin x10
Plank
Peter Parker x10
6 inches
CDD x10
Mosey to “the hill”
Jacob ladder
Squats at the bottom Bombjacks at the top x8 backward run 1/4 way up(crowd favorite)

So as all 17 PAX lay on their backs gassed from that terrible hill of infamy in Tega Cay, YHC takes over on the Q for the second half of this morning of pain.

The Thang Part 2

Start at the ledge on the hill behind baseball field

20 Drips followed by 20 Durkins  Rinse and Repeat

Quick 10 count and Mosey down to the Playground

Count off by 4s so we can complete these 4 stations (time for upper body work!)

#1 10 Pullups

#2 20 Dips

#3 15 CDDs

#4 20 Brick curls

Rinse and repeat all stations 3x

That was a real crowd-pleaser so after a few 10 counts we took a lap around the park to keep the heart rate up. Finished our mosey at the small baseball field for a little F3 Baseball game.

Staying in our groups of 4 (which we found out quickly that no one really recalled, including YHC) we went around the bases for 4 different exercises.

1st Base 10 Merkins

2nd Base 10 CDDs

3rd Base 10 Bombjacks

Home plate 10 Burpees

Lucky for the PAX that extra 15 minutes at Alcatraz gave us 5 minutes to hit the wall so we took a seat for 3 10 counts before flipping it to Balls to the Wall for another 3 10 counts from the PAX…many of whom fell at the end YHC included. Took on more seat on the wall for 3 10 counts and called it a day and headed to the COT.

Announcements

Today is Gladiator Games and the Worlds Largest Coffeeteria to support the Columbia Mission Trip (turn out at Applebee’s was GREAT, thanks for all the PAX support).

Prayers

For Tater’s father-in-law with his illness and Tater’s Wife, Senator Tressel prays for Beth Power’s family in her passing, Spitz’s son with a hip injury, For our School Leaders, teachers and Administrators, Copperfield’s wife travelling, and his son while Copperfield takes point, Decibel and his new business.