It was a fine morning at Runde,  and 6 men got an early start to their Saturday with another spirited beatdown at Alcatraz.  Here is what they did:

The Thang

Easy jog out of the park, around the cul-de-sac on Windward, and then back to the park for COP.

Falcon Crest on Q

SSH x 20, Windmill x 15, Morrocan Night Club x 20, IW x 20, Mountain climber x 20, Squat x 20, Merkin x 10, one or two more (can’t remember)

Hand off to Senator Tressel 

Mosey to the chin up bar along the path.  Split into groups of 2.

Group 1: Burpee pullups x 10 (crowd pleaser)

Group 2:  Step Ups (10-15 each leg)

Group 3:  LBC x 20

Rinse and repeat 2 more times.

Hand off to Decibel 

Mosey to the hill behind the practice cage for Jacob’s ladder (7/1)

Starting with one LBC at the bottom of the hill and 7 burpees at the top of the path.   Repeat and count up/down  to 7 LBC’s and 1 Burpee at the top.  Stay on the path.

Hello dolly x 20/Rosalta x 20/Budha x 15 – no break (crowd pleaser #2)

Hand off to Cable Guy 

From the path, line up and do an indian bearcrawl run along the straight section of the path, keep going until the path begins to curve.     Mosey to the railroad tie ledges along the corner of the park

50 dips, 25 LBC’s, 10 derkins.  Rinse and repeat

50 dips, 25 LBC’s, 10 derkins, 10 jumping lunges each leg (crowd pleaser #3)  (The lunges were added to give Cardiac a little more leg workout than he was getting up to this point..   We all thanked him for his request…)

Mosey down to the baseball field and line up again for indian bearcrawl run all the way across the field.

COT

Moleskin

We decided to keep Alcatraz open this Saturday (Yeti), and had no scheduled Q’s.  I could not get a hard commit from anyone to Q, and really didn’t know who was going to show up so just decided to wing it.   No worries, though.  We have enough experienced Q’s to do it on the fly and that’s what we did today.  We threw virgin Q, Falcon Crest,  right into the fire this morning and he started us off at COP.   Then, the veterans took turns at Q and strung together a solid workout. Unplanned workouts are usually strong, and today was no exception.  All the Q’s pushed the Pax and kept things moving along for 60 minutes.

T-claps to Falcon Crest to stepping up (voluntold) to do COP on his VQ.  You did fine today, my friend, but should have come to Q school this morning.  Let’s get your Twitter skills up to speed!

It was great to see Cable Guy back at Alcatraz. He has been noticeably absent from Runde for a long time and it seems that his new girlfriend is keeping him from making it here on Saturdays.  So, we’ll have to start re-EHing him to get back on a regular basis.  You are missed, brother!

Welcome  uber-fit, Cardiac from Durham who was in town visiting his family.  Great meeting you and t-claps for attacking the workout with gusto today.  I hope you got your money’s worth today and come back the next time you are here.

Good mumble chatter from Decibel and Cable Guy as always.   I have to give a shout out to all the Q’s today for willingly stepping up to lead like I knew you would.  Well done, gentlemen!  It was beautiful morning and a pleasure to spend it with my F3 brothers.

Announcements/Prayers/Praises

1,  Children’s Attention home workout today at 4pm.  Get involved in this great outreach project!

2.  There will be a 3rd F convergence next Saturday, Feb 25.  The topic:Intentional Living.  This will include testimony from local F3 men on their personal journeys.  You don’t want to miss this.  Alcatraz will be closed that day and we’ll converge at WEP at 7am for workout.

3.  Prayers for injured and sick Pax.