Seventeen  men gathered around the shovel flag this morning and then left for a Saturday beatdown by two visiting Q’s from Alcatraz.  Here is what they did:

The Thang (Senator Tressel at Q):

Warm up run to the COP

SSH x 40, Wide arm Merkin x 10, Squat x 30, LBC x 40, IW x 30,

Plank sequence:  CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position for CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position and recover.

X’s and 0’s x 15

Mosey to soccer field/plank – Staggered Merkins on one leg x 15

Suicides:  1/2 field and full length of field, do 10 burpees at start point – rinse and repeat.  Add one more set of staggered merkins x 15.   Mosey back to park.

Hand off to Funhouse

Mosey to upper parking lot for the Accumulator with YO-YO :

Start with one exercise and run one hill lap.  Keep adding exercises followed by a lap until Q says stop.   No man left behind on the run (YO-YO): first runners circle back and join the last runner to start point

Exercises completed:   50 Bomb jacks (5 sets of 10), 60 Mountain Climbers (4 sets of 15)  60 Russian Twists (3 sets of 20), 50 SSH (2 sets of 25) and 30 LBC (1 set).  5 laps total

COT

Moleskin:

The humidity was a beast today and made the Accumulator that much tougher.   It didn’t seem to phase Red Banjo, Funhouse, and Sweeper who led the run each time – well done, men.  The Gold Hill Middle contingent continues to grow:  3 today.  Keep ’em coming!   Stump requested a name change today so he is now known as Skinner (as in Principal Skinner from the Simpsons) Suggest we continue using the other school names from the Simpsons (Superintendent Chalmers, Mrs. Crababble, Ms. Hoover, Groundskeeper Willie) for future FNG’s from GHM.  Too bad you guys don’t work at Springfield Middle.

Red Banjo offered his thoughts on how you measure your success in life, and also reminded us that  tomorrow is a happy one for many dads out there, Father’s Day is not always a good day for some.  Well said, my friend.

Sharkskin (F3er from Durham) joined us today.  Good to have you with us, brother.

I have  not been to a Saturday workout at the Fort since Alcatraz started in September of last year. It was a great opportunity to Q with Funhouse today and see some new faces,  and see those that I rarely see anymore (unfortunately).    I am very proud to me a member, and to lead,  such a fine group

Announcements:  F3 Dads every Saturday in June at 9:30 at WEP.

Mud Run and Spartan Beast obstacle races in the fall -check the F3 website for groups forming. Finally, Pebbles is making plans for an F3 flag football game for the Fort members.  More to come on that.