Twelve faithful brothers (including 1 FNG) gathered in the 28 degree gloom of Alcatraz at 0630 to get their work done before the sun could melt the frost.  Some called this a running workout, but my arms are still reminding me that it was more than that.

YHC delivered a brief disclaimer and the PAX were off to Mosey about 2/3 of the loop at Runde and then circle up for

• 40 SSH
• 20 Mountain Climbers
• 10 Windmill
• 20 LBC

Mosey to the fence and line up

Cross the ball field

• 1/4 field – bear crawl
• 1/2 field – lunge walk
• 1/4 field – bear crawl
• 5 merkins at each change

Rinse and Repeat back to starting line before setting out again with a switch to

• 1/4 field – jog
• 1/2 field – sprint
• 1/4 field – jog

Rinse and Repeat.  The sprints brought some mumblechatter about F3 being a running group, and other such commentary. So I was surprised the PAX eagerly said they wanted to do another set of sprints across the field (thanks Pusher!).

After the third set of sprints, the Q had enough and decided not to ask if anyone wanted to do it again.  So, we ambled up to the retaining wall for

• 10 step ups right leg
• 10 dips
• 10 step ups left leg
• 10 derkins
• 10 dips

Some more mumblechatter here; it would seem the PAX thought we had done enough leg work at this point.

Mosey to the small ball field the hard way, with a trip over the outfield fence and gather into two groups for

• Round 1: People’s Chair while others jogged to the fence and back. Flip flop.
• Round 2: BTTW while others crab walk to 2nd base and jog back. Flip flop.

The PAX was then entrusted to Hasselhoff for the second half of this morning’s fun!

After a quick mosey to the playground, the groups were assigned a series of exercises to be performed while the other group ran to the opposite end of the parking lot and back, then flip-flopping before moving to the next exercise;

• Merkins
• Dips
• LBC’s

This was a popular series, with several PAX expressing concern about their brothers’ pace while performing Merkins and Dips, so everyone was pleased to hear the Rinse and Repeat with

• Incline Merkins
• Pull-ups
• Freddy Mercurys

The PAX was then led to the bottom of the hill below the Fire Station where they hear the words Jacob’s Ladder!  This particular version would start with a run up the hill and do 10 Merkins at the top then run back down the hill and do 1 Squat at the bottom, this cycle incremented by one with each trip until reaching 1 Merkin and 10 Squats.  Any remaining question about this being LEG DAY and a running workout, had now been answered and the PAX were excited to share some more mumblechatter about running and the hill repeat & squat combination!

Unfortunately some of the PAX ran out of time a cycle or two short of completion, but NONE complained when the Q called time and initiated the return to COT.

Welcome FNG  Randall Long; now known as M*A*S*H.

Announcements – See the newsletter.

Prayers shared for those battling medical and other personal issues.

I was reminded in a COT earlier this week that we all struggle and we all need support.  Every week is a Kotter week – check on those you haven’t heard from or seen in a while, and get them to an AO.  We all do this because we need it; your text/tweet/call may be all it takes to keep a brother moving forward instead of sliding backward.  No one that you’ve shared the gloom with, is going to mind a check in.

As always, I am thankful for, and honored by the opportunity to lead this group of men.

Respectfully,

Smuggler