It was a chillier than usual Spring morning at Alcatraz (43 degrees) and after setting up TinselUtensils with the help of Straight Up we were ready for an unusual co Q combo with plenty of coupons; at COP we welcomed Prosciutto, he grew up in Tega Cay but now he’s a big part of F3 Chattanooga. AKAY2 crew was there for day 18 of their journey.

The disclaimer was provided by YHC and Straight Up led the warm up with the following:

10 SSHs
Warrior 1
Runner’s Stretch
Deep Runner’s stretch
Sit-on-yer-leg stretch
16 U-gotta-see-it-to-believe-it stretches
4 back stretches
2 X-jumps
3 mins of 5 reps each:
Merkins
Air squat jumps
LBC Twists

after warm up it was time to play with TinselUtensils, PAX  were split into 4 groups and each group went to a station, after completing the station we bear crawled to the next one:

STATION 1:

-> 10 burpees (Fun House noticed that our visitor Prosciutto  clapped at the end of each burpee and we were told that they do that as a standard in F3 Chatt) 

-> 10  Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

STATION 2:

USE WEIGHTS OR CINDY

-> 10 man makers

-> 20 biceps curls

-> 20 bent over row

-> 25 overhead press

-> 30 triceps extension

STATION 3:

-> 30 LBC’s

-> 30 Rosalitas

-> 30 Sledgehammer swings  (15 each side)

-> 40 Dying Roach SC

-> 20 slam ball to ground

STATION 4:

-> 10 diamond merkins

-> 20 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

After all groups completed the full circuit of 4 stations we moved to the grassy area for some Captain Thor’s  Ab Lab: 1 Big boy sit up and 4 American Hammers, progressive to 10 BBSU and 40 AH, this is my favorite Ab Lab combination and even though there was lots of mumble chatter we all finished the exercises.

With about 25 minutes left on the clock it was time for Straight Up’s part of the Q:

Workout:
Grab a heavy item and run to pull-up bars.
We rotated through one round of 50 seconds on and 10 seconds of rest for each of the following stations:

First Round:
Jumping Pull-ups
KB Swings
Commando Pull-ups
Bear crawl up the hill, run down
72 lb sandbag run
Jumping Lunge into 2 SSHs
Mag-R-Tai
Low Slow Squat with 40 lb sandbag
Apollo Ohnos
Dips using a set of real dip bars
The “Worst Merkin Ever”

We then proceeded to run with the heavy items to the top of the hill.
We ran down the hill, broke up into partners and competed against Straight Up.

Second Round:
Goal: to beat Straight Up as a partner team to COT by doing the following:
Partner 1 runs the hill up and down while Partner 2 does slow kick-thru burpees as they wait to be tagged.
Then switch.
Then run up hill again to COT carrying a heavy item of choice (first come first serve).
Straight Up did 2 hill runs with 15 kick-thru burpees each side in between the runs, then ran hill again to COT.
Congratulations to all groups who beat him! Well done!

Unusual F3 event: 3 deer running across our running paths directly in front of us

COT:
Announcements (keep pushing FunHouse this month!), Praises, Prayer requests.
Army PT Test Wed at The Coop

Tinsel out…