The bright lights of Runde greeted 8 strong for an Alcatraz beatdown at the hands of Senator Tressel and our newest  VQ, Fish Sticks.  Here is what we did:

The Thang:

Senator Tressel at the helm:

Easy jog out of the park and up Windward drive to the circle.  Karaoke around once facing in, and karaoke around again facing out, jog back to Runde for COP:

All in cadence;

SSH x 50, Diamond x 10, Crunchy frog x 25, Squat x 25, Windmill x 20, Wide merkin x 20, Hillbilly x 25,  LBC x 25, MC x 25/hold/left arm and leg high/hold/right arm and leg high/hold/6″/hold

Mosey to playground:  Split into 2 groups.  Group 1 does 10 pull ups, Group 2 does 20 dips, flap jack and rinse/repeat.

Mosey to concession stand wall, and sit against wall- arms up, clap overhead, arms out – 2 min hold. Take a few steps and shake ’em out.  Walk back to wall and do BTW for 60 sec.

Hand off to Fish Sticks:

Short mosey to the first ball field and get back into 2 groups.  Each group does the following:

1 person runs the path around the park while the others do the following:

100 bomb jacks, 200 lunges, 300 merkins, and 400 LBC’s.   Each person takes a turn running until the group finishes all the exercises.

Line up by the fence that splits the ball field.  Three rounds of sprints and exercises:

Round 1:  Run at 50% effort to last light pole and run back.  Repeat at a sprint pace.  Jog to parking lot, grab a paver and do 20 curls and 10 overhead presses.  Jog back to start

Round 2:  Sprint all the way to the opposite fence.  Repeat.  Jog to small retaining wall and do 20 step ups on each leg and 20 dips.  Jog back to start

Round 3:  Sprint all the way to the opposite fence.  Repeat.  Jog to COT

Moleskin:

It was fitting that Tega Cay Parks and Rec turned on the lights this morning for Fish Sticks’  VQ. Our fried friend had an auspicious debut and he wasn’t afraid to push the Pax on his first outing at Q   Not sure how he would do in water, but he was plenty fast on the ground during he sprints – leading the group on every sprint and looking plenty fresh at the finish (fresh fried fish at the finish – sounds like a Dr. Suess book  I used to read my kids….)

It was another beautiful, cool morning at Runde and it was good to see our old friend Bojangles (who used to swear off F3 at temps below 50 degrees), and also welcome an Alcatraz FNG, Tesh, who is moved here from Greenville.  Welcome and hope to see you again.    As always, it’s a honor to lead such a fine group of men,  and I am very grateful to be able to do it.

Announcements – Fast 5k (completed and hugely successful as of this writing), Mud Run on Oct 24, CAH run in Baxter on Nov 7, Christmas Party on Dec 19.  Check Twitter and the website for updates.

Continued prayers and support for the people affected by the flood in Columbia.