- QIC: Jekyll and Walker
- When: 8/6/2016
- Pax: Howitzer, Weezer, Sir Topham Hat, Wapner, MacGuyver, The Riddler, Smuggler, Sweeper, Decibel, Jekyll, Walker
- Posted In: Alcatraz
I thought I was first to arrive but Walker was out early setting cones up that would prove to be soul crushing. More on that later. 6:20, 6:24, 6:27, etc….slowly the parking lot filled. I thought it may be Walker and me for a moment. Glad we had 11 men show up to great work out.
Disclaimed and we left to run around the path stopping a few times along the way for pearls on a string: SSH, Merkins, Squats, Seal Jack, Diamond, Merkins, Sumo Squat. A little more warm up with Karoke, Toy Soldiers and High Knees.
Tha Thang
Jekyll on Q
Line up on right field line facing center field.
Group 1: Bear Crawl to even with 2nd base, run to fence, muscle up/climb over, run up hill, 10 bombjacks, down hill, muscle up/climb over fence, run to line.
Group 2: Hold Al Gore (Squat with arms out like you are hugging tree). probably 3 minutes
Flap/jack
Rinse Repeat 3 more times with slight changes: Group 1: Jump Squat at top, Group 2 (Merkins, LBC)
Walker on Q
5 Cones set up like a die( singlular form of dice for you rubes), 4 corners with 1 in middle about 35 yards apart. Finish cone, go to center go back out to another cone each time coming through center.
Cone 1: 100 merkins
Cone 2 100 LBC
cone 3 100 squat
Cone 4 50 pike press
Center Cone 10 burpees
Ladder: Prison Cell Merkin (3 pushups with couple of mountain climbers worked in+ 1 rep) and squat. squat count is prison cell merkin count X 3
7 PCM->21 squat; 6 PCM->18 squat; 5 PCM-> 15 squat, etc
6 minutes of Mary with a little (you guessed it) Merkins mixed in.
COT
Naked Man Moleskin
Incredibly hard but rewarding workout Saturday.Conditions were wet, thick, humid, grassy and tough. The fence jumping then running up the hill routine is always tough but everyone did well. no busted faces or ripped man parts. Walker brings a whole next level to the workouts. #respect category with great positivity drive and physicality. something to strive for and lets us know their is always someone to chase or be inspired by.
Walker also gave great words regarding this months theme of Forgiveness. It is God’s instruction to forgive. do not let bitterness eat away at you.
Camp Care 5K (a big deal for Decible and his family) will be the Saturday of Blue Ridge Relay. If you are not running BRR- please consider running. Pro Tip: German encased meats will be available
Big prayers and blessings to Howitzer and his family as they look to move to Mt Pleasant before the end of the month. Howitzer has been an amazing componet to The Fort and F3 Nation. Godspeed.
Jekyll
Okay Walker, I can say this cuz I’m far away and protected by distance, but I’m starting to think you REALLY REALLY like that Starfish thing. Okay, so it’s a “die” in this Blast but still the same thing. Actually I’ve borrowed it up here in DE since I’m close to the beach where there are starfish, and it’s a beatdown for sure. But I’m callin’ you out bro to get a little creative in your workout schemes. Just saying…
Uh…yeah…forgive me for saying so. Aye love ya brother!
Hello Chappie: I have other workouts in my bag of tricks but this was my first Q at Alcatraz so I wanted to introduce them to it. I have a special surprise for the guys at the Patriot on August 20th – it should be a big hit :).
I’m just harassing you brother. Miss all you HIM down south and every time I hear from one of you it’s encouraging. Aye! Working F3 up here in DE and someday we’ll explode and perhaps have some crazy Starfish convergence between here and there. Keep posting my friend and keep giving those 3rd F’s!