15 men chose to do the right thing and met in the Gloom of Alcatraz for a Saturday Morning Sweatfest. Crash brought his VQ list of horribles, which proved worthy of today’s PAX.  The quality of preparation was clearly displayed in his armband weinke.  T-claps to Crash for the decision to make his VQ set list from his own personal “hates”, and the ability to lead them all with fortitude.
Mosey around the park with a loop down the hill. (The addition of the hill brought out some quality mumblechatter from the PAX. “Oh, so it’s going to be like this?”)
Circle up on the ball field for:
40 SSH
5 12-count merkins
30 windmills
20 Carolina Dry Docks
15 Mountain Climbers
12 Parker Peters
12 Peter Parkers

Eyes on Home, baseline runs with karaoke and side shuffle across the fence line.

Burpicides across the field, rinse and repeat Suicides with Bombjacks, rinse and repeat (Another definite crowd pleaser.)

Jack Webb, with extra credit. (Going for 11, with quotes from Dredd on your first Q… AND nailing it… Priceless!)

(Disappointingly ran out of time for reverse uphill bear crawls and balls to the wall!)

Hand off to Smuggler:

“It’s more satisfying and fulfilling to do a difficult thing that’s right than an easy thing that’s wrong.”
                                         – Tony Dungy – One Year, Uncommon Life, Daily Challenge

Banjo Bear Crawl – borrowed from Banjo (Columbia) via F3 – Hartsville
• Circle up within arms-reach facing out
• Drop to Plank position and hold
• Starter does 3 merkins and bear crawls out and around the group, then back in.
• When someone passes in front of you, you must be doing merkins.  (Realistically the group at 15, was too big for this but we managed.)

Partner up (size doesn’t matter)
• 20 leg throws P1.
• 20 Russian Twists both
• 20 Leg Throws P2.
• 20 LBC’s both
• Extra LBC’s for those that finished earlier than the 3-person group

Cross Field Sprints
• ½ 100%, ½ 75% x 2
• 1 Easy
• ½ 100 % ½ Easy x 2

To the Wall behind the Dugout
• 10 Step ups Right Leg
• 10 LBC’s
• Rinse & Repeat for the left leg

Mosey down the hill and up the other side to the Old City Hall lot.
• Round Robin Ab Lab – Protractor x 2, X’s and O’s, Hello Dolly, and maybe one more I can’t remember.
Mosey back to COT (just a little more hill work along the way).

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Prayers – Those struggling with illness, preparing for surgery, and families impacted by these and many other issues.

It is always an honor to lead our Brothers of F3. We thank you for being an example to others and encouraging us to improve ourselves. Iron Sharpens Iron.

Respectfully,

Smuggler and Crash.