A few days behind schedule some it’s worth the wait. 24 at Alcatraz this past Saturday for what was guaranteed to be a great time as long as I had something left in the tank after getting lessons from Funhouse. Ya’ll know that he is bent to fix the exercise form of the PAX and for good reason. It’s not about repetitions, it’s about the quality of the work. Don’t injure yourself and don’t cheat yourself.

For those of us lucky ones who attended his Cinco de Mayo workout, he decided to reintroduce us to an abbreviated version in case we hadn’t had enough.

After the necessary disclaimer, Funhouse took us for the Run Around Runde and down the road to the traffic circle (this is where the comments started flying about this being a running workout…yeah, yeah, yeah).
Get your form right with 10 perfect Merkins. Tickle your ribs!!!
Run back to the field and circle up for the abbreviated Pinata (he calls it the Pina)
ARMS:
Merkins x 15
Mak Tar Jai x 25
CDD x 15
Dips x 10
Plank Punches x 25

Legs:
Knee Tar Jai x 25
Squat Jacks x 25
Squats w/ Calf Raises x 25

Abs:
Slow Freddies x 25…TERRIBLE
Heels to Heaven x 25…TERRIBLE’er
Roll Ups x 10 OYO

LOCO:
Crab Roll x 15
8 count Body Builders x 10

Hand off to Maximus
Run to the base of the hill then butt-kickers 4ct x 15
10 Burpees OYO
Run to the top of the hill then 2 Jumping Lunges and 2 Monkey Humpers
Run back down then back up for 4 of each. Repeat for 6, 8, 10 and try not to splash.
Mosey to the outfield 1st base line
1/2 the PAX does 3-Tier Suicides (25yds, 50yds, 75yds carefully measured)
1/2 the PAX does Mountain Climbers until the suicides are done
FLAP JACK
Repeat but this time do butt-kickers instead of Mountain Climbers

Seal Team sit ups

Announcements: F3 Dads in June 0930-1030 at WEP (if they can walk, bring ’em), Hog & Coyote 6/20 0600 at Ballroom, T-claps to Chicken Hawk for his testimony and lesson last Friday, 5/30 clown car to Asheville and nun run in Rock Hill. Bunch of new AOs starting. Check the email.

Prayer Requests: Decibel’s son Noah turned 4!!!!!!!! Flat Tire’s M, Colombia mission trip, Funhouse’s 18yr anniversary

AYE!!