Ten men said, ‘rain, no problem’ and posted at Walter Elisha for a beatdown by guest Alcatraz Q’s Senator Tressel and Decibel.    Here is what they did:

The Thang:

Senator Tressel on Q:

Warm up jog along the trail in the woods from the parking lot to the road and back to the park for COP

All in cadence:  SSH x 50, Merkin x 10, Cherry Pickers x 20, Squats x 25, Morrocan Night Club x 50, LBC x 25, IW x 25,  CCD x 20/hold/MC x 20/hold/Peter Parker x 20

Sprint repeats (about 75 yard)

Break into 3 groups, sprint to end, wait for last group to finish, sprint back.  5 mins of  reps with little recovery in between (crowd pleaser)

Hand off to Decibel

Mosey to the tree line:  bear crawl two tree lengths, backwards bear crawl two tree lengths, crab walk two tree lenghts, jog to end

Mosey to grass area around Springs building and do 10 burpees OYO

Mosey 8’wall along Springs building, split into two groups

Group 1 does BTW while group 1 does 10 pull ups on wall, rinse and repeat (hard!- 2nd crowd pleaser)

Line up and lunge walk to short end of parking lot, reverse lunge walk back to wall (oh my!)

Group does BTW and pull ups on wall one more time (no rinse and repeat – thank you,Decibel)

Mosey to parking lot in front of Springs and split into two groups again

Round 1:  Group 1 does dips, while group 2 runs a lap around the lot, flapjack

Round 2:  Group 2 does LBC’s while group 2 runs a lap, flapjack

Round 3:  Group 1 does walking planks L/R, while group 2 runs a lap, flapjack

5 mins of Mary: (all in cadence):  X/O’s x 10, twisting plank x 10, heel touch crunch x 10

COT

NMM

I asked Decibel to co-Q with me last night and it wasn’t hard to get him to agree.  Alcatraz is our regular Saturday AO so we dont’ make it to WEP on a Saturday very often.  We both started F3 at Walter Elisha on a Saturday and were excited to Q there again.   I can remember doing BTW and the wall pull ups at the first or second F3 workout in Fort Mill and it’s still a fun way to build your upper body.  We did three reps of each this morning and I was thankful that Decibel didn’t call out a fourth.

We got lucky with the weather today.  It was ‘cats and dogs’ at 6am, but we got through our hour with little or no rain coming down.  I had planned to stay on the asphalt today, but found the grass in the park just slightly wet and nicely cut (Thank you, Fort Mill Parks and Rec) so we stayed on it.  We had a strong group today and everyone gave it their all.  I love having fathers and sons at a workout and am always impressed that a 12 year old can get through a tough F3 workout without complaining or whining.  Well done, Quack Attack and Hottie Tottie (can’t beleive I let those names go without asking ‘Why?’).

It was another great Saturday F3 morning and a total blast to co-Q the workout with my good friend, Decibel.  We’ve got a ton of AO’s now, but Walter Elisha is still the original and still one of the best. Thanks for the opportunity to Q the workout today, McGuyver, and I hope you’ll have us back soon.

Annoncements/Prayers/Praises

2nd F oyster roast and cookout at Pitcairn Park tomorrow from 2-6, F3 The Fort Christmas party on December 19, Joe Davis Run on Jan 9.  Check the Fort Newsletter, F3 site, and Twitter – it’s all there.

Prayers for a wife recovering from a second surgery for breast cancer.   Praises for a young son with cerebel palsey whose walking and stability continues to improve.  Prayer for a pre-mature baby.