Twelve men were met with some cool spring temps this morning at the Golden Corral.  Once we were all disclaimed, six of the ruckers split off to do their ruck thing, and the other six followed me for another bootcamp adventure.  Here is what we did:

The Thang:

Short mosey up and around the HT parking lot to COP:

All in double count cadence:

SSH x 50, windmill x 15, merkin x 10, squat x 20, Morrocan night club x 40, start walking to the front of the Harris Teeter and line up for some high intensity training:

Perform each exercise, and then run a 40 yard spring (20 out/back).  The exercises were:

All in double count cadence

Merkin x 10

Squat x 10,

Peter Parker x 10

Diamond merkin x 15

Jumping lunge x 15

Peoples chair x 90 sec

Carolina dry dock x 15

Monkey humper x 15

Wide arm merkin x 15

Dips x 20

Derkins x 15

Circle up for 7 Minutes of Mary (all in double count cadence)

LBC x 20, Hello Dolly x 20, Pretzel Crunch (10L/10R), American Hammer x 20, Superman hold x 3, Box cutter x 20, Boat and canoe x 3

Indian run around the whole parking lot and finish to COT

Naked Man Moleskine

It was another great morning at the Corral with a good mix of Ruckers and Bootcampers.  I had a strong group with me today and they powered through the exercises and sprints with gusto.  I ‘bonked’ about half-way through the workout and had to modify a few of the exercises.  But, Q-dreniline is real, and that carried me through the rest of the morning.

It’s cool to have the ruck group with us and we crossed paths twice with them today.  All we did was exchange pleasantries, but I think it would be cool to join together for part of the workout at some point.  Food for thought for those who are reading this.

Great to have Yat Yaz with us for his second workout.  He survived the Jekyll beatdown at Alcatraz on Saturday and we hope he becomes a regular at F3 The Fort.

Announcements/Prayers/Praises

1. It’s not too late to bring in more eggs.  Over 3,500 collected so far.  April 1 egg hunt at the Paradise neighborhood for those that can attend.
2. Brew Ruck, also on April 1.  Using canned goods for the Fort Mill Care Center as weights.
3. More – read your newsletter!

Prayers for the son of an F3 member battling depression. Prayers for those participating in P200.

Twister encouraged those to reach out to your F3 brothers when you need help with a problem.  It’s much easier than going it alone.

It was a privilege to lead the group this morning and I look forward to my next Tuesday at the Corral.