On my way to Alcatraz, as I was cresting one of the hills on the way to the park, I was amazed at these dark blue lights on the horizon.  The closer I came it became clear that these were the blue lights of the Tega Cay Police.  We all know that those lights are not new…but this time the whole road was blocked getting to the park! 4 police cruisers had cut the lane into Tega Cay because some unfortunate person flipped their SUV coming over the hill.  After 10 minutes they opened the road and our train of PAX was welcomed back into the AO.  So we still found 12 PAX to get out on a gloomy Saturday morning, even without the men working hard on the BRR this weekend. So we arrived a few minutes late…but that can be OK on a day at Alcatraz.

I looked over the PAX, no FNGs and gave the disclaimer as I recall it… and we were off.

Started with an Indian Run around the baseball fields.

COP in parking lot:

15 Imperial Walkers 10 WA Merkins 25 SSHs 15 MCs 15 CDDs 15 Windmills

I informed the PAX we were doing interval training today and would be doing in cadence 1-2-3 and a lap around the parks…so we took we took the first lap.

Back at the parking lot we started our 1-2-3

10 Merkins 20 Slow Squats 25 LBCs (so I was short)

Take another Lap

10 Peter Parkers 10 Parker Peters finished with 10 Burpees OYO and LBCs until 6 was done.

Take yet another Lap…

As we gathered in the gloom, before I handed it over to Trucker, I shared a few words…

I wanted everyone to know what F3 has done for me over the last 6 months… There have been a lot of ups and downs in my life over that time, but all 3 Fs have taught me so much in that time and has helped me handle those good and bad things so very well and different than I would have before joining our group..so I wanted to thank the PAX for this evolution in myself.

With that I handed over to our man Trucker!

He didn’t keep it easy (and if you know him, it’s NEVER easy when he Qs)

Trucker paired us off into 2s

Move to playground and 1s do 5 pull-ups while 2s do dips. Rinse and repeat 3X

Then Trucker instructs us to start the BEAST…

In pairs, 1s pick up the paver…2s get ready to do sprints with 2-4-6-4-2 Merkins while 1s are curling pavers then partner switch.

2nd Triceps Curls partner 4-8-12-8-4 LBCs repeat

3rd Shoulder Raises 4-8-12-8-4 MCs

4th Paver LBCs 2-4-6-4-2 BURPEES… (MAN!)

So by the time this was over….no mumble chatter… Trucker finished with sprints!

Sprints worked in high knees, karaokes and more sprints!

Ended on COT

Prayers for Trucker’s Father in Law, the BRR brothers, our Colombia brothers, and the person that wrecked in Tega Cay this morning.

Thanks for reading, and if you posted… Thanks for being there…  It sucked!