Two of the regular inmates of Alcatraz were given parole to Q Swap with The Fort and show 23 men how we get stronger in the Prison Yard.

Gears on Deck, Disclaimer disclaimed.

The Thang:

Mosey to soccer field at top of hill

#SpokenWord to the PAX

COP
– SSH x 20
– IW x 15
– Windmill x 10
– MNC x 15
– Mountain Climbers x 20

Clock Merkins (12 x 5)

Protractor BTTW on the fence
– 12 count at 30 degrees
– 12 count at 60 degrees
– 12 count at 90 degrees
– 12 count at 60 degrees
– 12 count at 30 degrees
– Recover for 12 count

Repeat (Crowd Pleaser)

Mosey around park to area in front of playground.

Dirty Mac Deuce (12 of each with 12 count between sets):
– Merkins
– Hello Dolly
– Mountain Climbers

– Wide Arm Merkins
– Slow Freddy Mercury
– Peter Parker

– Diamond Merkins (Crowd Pleaser)
– Dying Cockroach
– Parker Peter

– CDD
– XOs (12 x 4 count)
– 6 inches

Split into 1s and 2s
One does small lap around playground while other does:
– Pull Ups
– Toe Touches on Pull Up Bar

Hand off to Maximus

Ab Lab:
– Hand Walkers x 12
– Seated Knee Tucks x 15
– Sky Touches x 12

Line up:
Burpee Broad Jump for 20yds
Sprint distance b/w two trees then 5 Burpees, repeat, then repeat again
20sec low squats x 3
Single leg squat  x 10sec each leg, repeat

Jog back to the starting point
Peter Parker’s on your elbows x 20
Heels to Heaven x 15
V-Ups x 12 each side
Russian Twist while varying speed x 15

Run in Place (4ct) x 60
Knee Tar Jai’s x 16?

Mosey to the hill
Sprint to the top and jog down, repeat then repeat again

COT

Naked Man Moleskin:

YHC’s VQ at the AO that gives our Region its name, and the PAX there do not disappoint.

#SpokenWord today was about being Present.  YHC chose Present as the word for this year after Santini’s challenge, and this is not just being physically present, but actually pushing off selfishness in whatever way that manifests itself and pouring yourself into what you are doing.  Examples from YHC include being mentally engaged with my family, especially the M, as well as being engaged in my job to care about what I do and make a difference.

YHC then challenged the PAX to be present for the workout today and they did not disappoint.  There was much mumblechatter about getting out of the workout what you put into it, so I think the #SpokenWord was truly heard.

Announcements:

Spearhead ruck starting at Dunkin Donuts Sunday

BRC running group starting 0630 tomorrow from Starbucks

Ziplock and Fonda starting Silver Bullet workout in parallel to WEP workout Saturday at 7am, need to EH “seasoned” men

Great words from Red Banjo regarding our need to be running in order to “WIN” …don’t be in it for just the t-shirt, pour yourself into your goals.

S/O to Santini for bringing his “A” game this morning.

Prayer Requests:

Crab Cakes dad, Hugh going in for surgery Monday.

Honor to Serve.