The pre-festival events started at 5:30 am with a 4..5 mile run up and down the hills around Alcatraz.  Corruption attacked the hills like those infamous coyotes roaming the Tega Cay area.  The question of the morning, “Why is the pre-run so early?”  Answer:  we usually add a mile or more to the pre-run and it allows ample recovery time for the boot camp beat down. As the PAX filed in, the mumble chatter about the heat began to fill the air.  Trucker strapped on his weight vest..a brave man!

After a quick disclaimer, we took a nice leisurely stroll around the park.  We circled up in the center of the field for the following warm-up exercises:

 SSHs (x25)

Imperial Walkers (x15)

Windmills (x15)

LBCs (x15)

Superman

Mountain Climbers (x15)

Next, we tightened the circle for 10 rounds of the merkin wave.  At one point, I lost count of the sets, but I was quickly corrected by the PAX.

Next, we worked on our agility and speed as a group by performing a version of the angled pole weave seen in dog competitions.  No dogs, trainers, or poles so the first round was done at a very slow speed.  The first person ran 10 yards, stopped, and performed squats.  Second person ran past first person, stopped, and performed squats.  The next person weaved in between the two, stopped, and performed squats. This activity continued until we reached the other side of the field.  We increased the speed and reversed course back to where we started.

The next drill was the jump and plank.  Each person jumped over each person planked on the group until we got to the other side of the field.  Once complete, we reversed course and headed back to the starting point.

One more round of angled pole weave with squats at a faster pace.

We took a minute to catch our breath while I handed the Q over to DD.   

Next, we ran over to the baseball diamond for a quick sprint around the bases.  

We paired up for some sprints and exercises.

Partner 1 – run across the field and back

Partner 2 –         5 Bomb Jacks

                           10 Monkey Humpers

                           15 Squats

Brief break to catch our breath, then boom… 20 Burpees.

Another round of the partner exercises listed above.

Boom..20 burpees to finish off the PAX still standing

DD shared some personal experiences related to humility.  He explained how it helps to live in reality and appreciate the things we have.  I thought a lot about the message when I got home.  It is not always easy to swallow you pride, but being aware of the things that matter the most helps.

Announcements:

F3 Dads:  Saturdays in June @ WEP  10am

Hog and Coyote:  June 18^th 

Prayer Requests:

Olive and his family

Ali

Ft Hood soldiers and families

Blue Angels and Thunderbird pilots and families