17 strong converged in Tega Cay for a Saturday morning workout marking the return of Funhouse.

Funhouse at Q

RAR – run around Runde

COP

30 SSH
15 squats
15 Imperial walkers
10 merkins

Start HIIT (High intensity interval training)
45 seconds with 15 seconds rest with 4 sets of each
Plank punches
Burpies minus the merkin
Freddy Mercury
Coconut crackers
Moving Merkins

Hand off to Senator

Base Running – split into two groups at home plate, 1^st group goes CCW, 2^nd group goes CW

1.  Side shuffle around bases, alternating L/R.  At home plate, 5 burpees, plank
2. Lunge walk  around bases, alternating front/back.  At  home plate, 10 bombjacks, following ‘That’s what she said!’ comment (was it Trucker?)
3. Power skip around bases,  Home plate, 5 burpees

Mosey to the Runde wall – split into two groups, 4 cycles

1.  1st group does peoples’ chair w/arms up, 2^nd group group bear crawl the length of the field, run back.  Flapjack
2. 1^st  group BTW, 2^nd group Kareoke out and back length of field.  Flapjack
3. 1st group does peoples’ chair w/arms up, 2^nd group crabwalk  length of the field , run back.  Flapjack
4. 1^st  group BTW, 2^nd group sprint length of field and  back.  Flapjack

Mosey to playground – stay in two groups

1.  1^st group  does 10 pullups and 20 dips, 2^nd group does step ups (L/R 10 ea).  Flapjack
2. Everyone plank – 10 merkins in cadence

RRAR (rugged run around Runde)

Group run around park with detours through the fields, up and down hills, through the woods and zig zag  through the trees and back to the parking lot.

COT

Moleskin

After two weeks in Germany, Funhouse returned to Alcatraz and he beat down the Pax with a purpose today.  He showed no ill effects from two weeks of heavy eating and beer drinking – well done, brother!    The HIT portion of the COP was especially painful and many groans were heard around the circle.  Indeed, YHC was forced to modify portions of his planned workout due to some 02 deprivation and fatigue.   

Roach’s powerskipping around the bases was impressive this morning – he made quick work of the bases and was far and away the fastest around the infield.  Cable Guy provided the group with his usual ‘monring expression’ – you are nothing if not reliable.    Balls to the Wall and the People’s Chair were crowd pleasers today.  YHC will definitely rethink putting half of the Pax in a wall sit while watching the other half bear crawl.  The view from behind was unsavory to say the least.    Heard a fair amount of double entendres today from the Pax – there was something in the air at Runde this morning.  Welcome FNG/Judge Judy – we hope to see you back in Tega Cay soon.

It was another great morning at Alcatraz and a pleasure to lead such a fine group.  The new Q’s are queued up and ready to start next week.