The shovel flag was planted, 17 men showed up, the disclaimer was read, and then we pulled up the flag, and headed to the lake.   Here is how it went::

The Thang:

Senator Tressel at Q:

Easy 1/2 mile jog to Pitcairn Cove Beach park on the Lake Wylie Shore.   Re-plant the shovel flag and  find a spot on the floating dock for COP (semi-circle):

All in Cadence:  SSH x 25, Merkin x 15 with a few 6″ holds, Windmill x 20, Imperial Squats x 15 (poorly led by the Q!), MC x 25, Crunchy Frog x 20

Mosey to the base of the stairs at the boat launch and partner up:

Round 1:   run up the stairs, across the upper lot, up the second set of stairs to the pavillion, 20 burpees at the top. Run back to start and plank.

Round 2:  Wheelbarrow up the stairs, across the lot, flapjack, and continue up the second set of stairs to the pavillion.   Do 20 burpees at the top, run back to the start and plank.

Round 3:  Repeat of round 2,  no burpees, plank at the top

Hand off to Trucker:

Break into 5 groups

Group 1:  10 pullups,  Group 2:  15 derkins, Group 3:  20 dips, Group 4:  10 swing abs, Group 5:  15 squats.  Everybody rotate through once.

Mosey to the boat launch:

10 surf boards (from 6″ plank to surfing stance, back and forth, alternating sides)

25 flutter kicks in cadence

Looong duck walk to the base of the stairs.  Rinse and repeat (crowd pleaser)

BLT x 10 and Navy Seal sit ups on Q count.

Jump in the lake, swim from the boat launch to the floating dock and pull up on the dock.  Jump back in and swim back to the boat launch. Pause for some pictures.

Run 1/2 mile back to Runde for COT

Naked Man Moleskine:

Trucker and I wanted to incorporate the lake on a workout, and decided to try out Pitcairn Beach Cove after a quick recon on Thursday. Today’s workout was less intense than our regular F3 workouts, but the objective was have some fun and give a new look to the Alcatraz AO.

The view of the lake was awesome for the COP,  and the floating dock provided some additional movement for the Pax, especially during SSH’s. We stopped after 25 reps because the railing on the gangplank looked like it might give way from the shaking.  Merkins and mountain climbers gave a few Pax a good look straight into the lake.  YHC decided to do imperial squats just before the workout,  and the lack of practice  was obvious as they were done incorrectly on about 1/2 the reps.  Funhouse tried several times to get the Q back on track, but it was a trainwreck.  My apologies men – will do better next time!

T-claps to Trucker for introducing the ‘surf board’ to the Fort.  This is a good one and should become  become a staple at future workouts.

After 45 minutes of work on dry land, Trucker finally made the call to get in the water.  Fittingly, it was Aquaman who the first one to jump in.  Swimming in the lake was the perfect way to cool off and felt great at the tail end of the workout.   As we ran back to Runde with the flag in tow, we said our customary ‘good mornings’ to the folks outside,  and one resident saluted the flag as it passed.  Aye!

Great work by the Pax this morning.  F3ers are guys who are always up for something new,  and YHC had no doubt that today’s group would be ready to make the 1/2 mile run to the park and take the plunge into Lake Wylie.   It’s always a privilege to lead such a fine group, especially with my co-Q and good friend Trucker.

Announcements/Prayers and praises

F3 Dads in June, Hog and Coyote on June 20, Children’s Attn Home every other Saturday (check Twitter and the F3 site for details on each)

Praise for successful sugery on elderly father.  Prayers for parents transitioning to retirement and moving to new location, brother-in-law with Pancreatitis and failing health, and for a local couple dealing with the sudden loss of two children.