Five strong met at Runde Park for a beatdown in swampy mid-July SC conditions. Here is what they did:

THE THANG:
Senator Tressel on Q:
Mosey from the parking lot to the 1st field, take a lap, and continue to the 2nd fiield, take a lap and circle up for COP:

SSH x 25, windmill x 10, squat x 25, merkin x 10/hold/left arm/leg high/flip/dip x 10/flip, right arm/leg high/6″ hold repeat twice and recover, alternate lung x 20, mountain climbler x 25, hellow dolly x 25, pretzel crunch x 25, box cutter x 20, diamond merkin x 10

Tunnel of love x 3 cycles.

Mosey to concessions stand wall for extended peoples chair (90 sec) followed by BTTW. Rinse and repeat.

Mosey to the playground and split into two groups. Group 1 does 10 pull-ups while group 2 does reverse step-ups. Rinse and repeat two more times.

Handoff to M. Clean:
Everyone pick up a cinder block and head to the end of the parking lot. Do 20 reps of the following exercises with a run to the opposite end of the lot and back between each exercise.

Exercises with cinder blocks: squats, bench press, burpees, shoulder press, elevated CDD, right arm and left arm push up, upright row w/squat, curls, core heel touches, flutters, ground to shelf and block pass around (no time for this one).

MARY: See above

ANNOUNCEMENTS: Read your newsletter

COT: Prayers for ST’s mom and friends with cancer, Fish Sticks’ family going through transition, and Walker’s son looking for a new job opportunity.

I got the call yesterday to assist Mr. Clean with his Q and I was happy to help him out. He’s been away from F3 for a while and it was good to have him back. There was a lot of chatter and jokes today about getting older, and the things you have to do at the doctor when you approach 50 (Backdraft was the ‘warbaby’ at 47). Today, I turned 59, and Alcatraz has been my home on Saturday mornings for the past 10 years. I’ve always been injury prone and as I get older, the injuries seem to get more frequent and take longer to get over. But, somehow, my body recovers and I can still do these hard F3 workouts during the week and on Saturdays. It’s truly a blessing and something I never take for granted.