Accountability is one of the founding foundations of F3. YHC knew the night before that a severe sinus infection wouldn’t put me down from Q’ing my favorite AO. The weinke started a week ago with some good oldies. When Fishsticks volunteered to take the second half, no one knew what to expect. As we gathered around waiting for the clock to hit 6:30am a Welcome Back Kotter showed up: Spark Plug! it was great to see Spark Plug post again. Informed the PAX that YHC could loose his voice so accountability will be called upon. So off we go:

Quick jog to center of parking lot for COP:
Windmills
Imperial Walkers
Squats
SSH
Merkins
(some mumble chatter by PAX on YHN inability to keep a cadence)

Partnered up and lined up at end of parking lot.
Partners had to do a combined 100 right leg scorpion merkins, 100 left leg scorpion merkins, and 150 squats while alternating running to end of parking lot and back.
Circled up for old favorite: Jack Webbs 1/4 to 10
Flutter webbs (5 flutter kicks, hold for 5, 10 flutter kicks, hold for 5, you get the idea…)
LBC webs
Holly dollys

Ran out of time for 4 corners….so passed the baton over to Fishsticks

As the PAX strolled into the baseball field, we noticed Fishsticks broke out a spinning wheel. Exercises ranged from merkins, to burpees, to CCD, to LBC, to running a lap around park. 1 PAX spinned the wheel, all PAX did the exercises, then ran the length of the field and back. YHC couldn’t tell you how many times we spun the wheel since YHC couldn’t breath.

Appreciate the PAX showing accountability and encouraging everyone to push through. Always enjoy Q at Alcatraz!

COT
Announcements included Xmas party registration, Joe Davis run, and Childrens Attention Home. Prayers for Change Order grandfather-in law, Decible 2.0.

Trucker