The virtual shovel flag was planted, the disclaimer was recited,  and nine strong cruised out of the Best Buy parking lot for another Friday morning of hard work and sweat at the Swamp.  Here is what they did:

The Thang:

Mosey across the parking lots and pick up the running path into the deep, dark woods for COP

All in Cadence:  SSHx50, Squat x 30, Merkin x15, Windmill x 20, IW x 30, Morrocan night club x 20, Diamond merkin x 15, hold 6″

Mosey out of the woods to the base of the grassy hill at the start of the trail:

Jacobs Ladder:  One bombjack at base of hill,backwards bearcrawl to top of hill, one donkey kick, forward bearcrawl back to base of hill.  Do five times total (Q calls audible after hearing the groaning and wheezing emitting from the Pax, including the Q).  The crowd pleaser of the day.

Mosey to the traffic circle near the City Tavern, everyone take a spot on the circle:

1st round:  side shuffle right, around full circle, do 10 burpees

2nd round:  side shuffle left, around full circle, do 15 merkins in cadence

3rd round:  lunge walk left, around full circle, do 25 LBC’s in cadence

4th round:  karaoke left, around full circle, do 10 burpees

5th round:  karaoke right, around full circle, do 15 diamond merkins

Mosey to grassy patch for AB lab:

Hello Dolly x 25, Freddie Mercury x 25, superman/parachute/hold x 3, boat and canoe x 3

COT

Moleskin

Been to the Swamp a few times, but this was my first Q.  Always enjoy the first one:  there is that feeling of excitement for a new AO, but also that slight nervousness of leading a group in a somewhat unfamliar (and HUGE, by the way) place.   I managed to find some woods and grass today amongst the acres of asphalt and concrete at Rivergate.  The wooded trail in the back of the shopping center was a cool place to start – pretty dark and scary with trees all around us.   Aquaman offered up some owl sounds as we entered the woods, and then five minutes later, a real owl answered him. COP was a close affair on the small trail as the Pax converged on the Q during the SSH and IW exercises.  Thanks for the love, guys.

The Jacob’s ladder with the backwards and forwards bearcrawling up/down the hill, was the crowd pleaser today – tough stuff.  Planned to do seven repeats, but cut it short to five – no complaints from the Pax.

We had a tight group this morning and everyone worked hard to grind it out in humid conditions.  The Pax left a lot of sweat on the ground.   I really enjoy meeting the new F3ers of the Fort and it’s a pleasure and a privilege, as always,  to lead such a fine group.

Announcements and prayers:

Prayers for a father with cancer and complications from treatment, father-in-law with pacemaker surgery, brother-in-law with Pancreatitis and  failing health.

Pax from the Fort head to Asheville for the launch.  Early start from the Starbucks in Baxter.  Check twitter for details.

Nun Run tomorrow in Rock Hill.  Twister is leading a pre-run bootcamp prior to the race at a location near the race site.  Check Twitter for details.

Childrens Attention Home- next visit is Saturday, June 6 time TBD.. Come out and meet these wonderful kids!