Eight men came out in the rain to commemorate three years of Saturday workouts at Runde park. We did a ‘throwback’ to the very first Alcatraz workout on September 7, 2013.

The Thang

Funhouse on Q

COP
25 SSH, 25 IW, 25 squats, 15 merkins, 25 SSH, 25 Sumo slow squats, 25 Freddy mercury, 25 SSH

Run the bases. Lunge to first.  1 dirty burpee (DB). sprint to 2nd. 2 DB. Rabbit hops to 3rd. 3 DBs. Sprint to home. 4 DBs. Rinse and repeat.

Mosey to the ledge behind the dugouts.

30 step ups, 15 derkins. (no rinse and repeat like in 2013)

On your backs. Ins and outs, 25, low slow flutter and hold 6″

Hand off to Senator Tressel

Mosey to 2nd ball field and find a spot in front of the concesssion stand wall

People’s chair 60 secs

Karaoke to outfield and back  – repeat facing opposite side

People’s chair 60 secs – raise right/ raise left leg (crowd pleaser)

Lung walk/inchworm crawl to outfield, repeat the same back to the wall

People’s chair 60 secs, arms out

Bear crawl/crabwalk to outfield, repeat the same back to the wall

Peoples chair 60 secs, arms overhead and hand clap

Plank it up, 10 merkins in cadence, 5 mountain climbers in cadence, pause – get into track start position, on your mark, set, go! Sprint to end of outfield, 5 burpees, sprint back to wall.

Plank it up, 5 wide arm merkins in cadence, 5 mountain climbers in cadence, pause, get into track start position, sprint to end of outfiield, 5 burpees, sprint back to wall, plank

Mosey back to the field and circle back up

20 LBC, 28 Pretzel crunch (14 each side), Superman x 3, Hello Dolly x 20

COT

Moleskin

Alcatraz was the very first workout to ‘split’ from the Fort when the Saturday workout at WEP  got too large.  Back in 2013, Funhouse and I were charged with selecting a site in Tega Cay and kicking off a new Saturday workout.  Nineteen showed up that first Saturday, and Funhouse and I led the group through the same workout that we did today.  During the past three years, we’ve had some terrific workouts with killer hills, fence hopping, forays into the surrounding neighborhoods, meetings with Sally, adventures on the tennis court and  golf course, encounters with local deer, and plunges into Lake Wylie,   Our core group of regular Pax has changed over the years, but we always have great fellowship and strong Q’s who challenge and sharpen those who show up on Saturday mornings.

The park was soaking wet at the start, and it pretty much rained the whole time we were out there. But, Funhouse and I stuck to the plan and stayed on the grass, just like we did in 2013. We were drenched within minutes, but nobody cared.  It was another fine morning at Runde with the usual jokes, chatter, and hard work..  We capped off the workout with a little coffeteria under the cover of the dugout.

I’ve been an active F3 member since 2012.  F3 has been a great experience for me, and it’s been incredible watching it grow and flourish in our region.  The strength of F3 lies in the members that make it up.  The guys I’ve met through F3 are guys I want to be around – they are men of strong character who strive to be better and care about each other and their community.  When you are around people like that, you can’t help but become better yourself.  That is what F3 has done for me.  It’s been my privilege to lead Alcatraz the past three years and I look forward to many more years as we grow and improve together.

Prayers, Praises, Announcements

Prayers for those affected by hurricane Matthew (McGruffe already there),  safe travels for Funhouse’s wife traveling to Columbia, and one dealing with a difficult situation with his teenage son.

F3 Soccer tournament (Funhouse is The Fort Coach!)  and The Forge camping trip on Nov 19