Hog & Coyote 2016

2016-05-18Leave a comment

Posted In: The Fort

June 2, 2016 — H&C UPDATES!!

Here is a LINK to the shirt preorder! Get yours now! Don’t delay!

Told ya someone would go rogue – except this is a very organized rogue – Zima is leading a ruck version. Check it out HERE!

May 31, 2016 — H&C UPDATES!!

Here is a LINK to the full route for the 2016 Hog and Coyote!

Sign up HERE so we have an idea of who’s running and who’s coming to the most epic 2nd F event to ever follow a Hog & Coyote!! Get in there early, need to give LRB a count by next week.

T-shirts are still being worked up, so keep your eyes open for those!

The Fort is excited to invite all of the PAX of @F3Nation to the 3rd Annual Hog & Coyote! This event is multi-leg #CSAUP event and is being held on June 18th and kicks off at 0600. What a better way to enjoy Fathers Day than iced up and questioning your sanity??

As was done last year, we are incorporating AOs from Tega Cay, Fort Mill, & Rock Hill. Except this year it’s going even further across the river!

A little background on the H&C …

In early 2015 SC passed a bill allowing the night hunting of wild hogs, coyotes, and armadillos. The inaugural included 8.4 miles, 4 AOs and 17 faithful Pax. The 2nd Annual event included 5 AOs, approximately 12-13 miles and 75 PAX took part in the crazy event! Such as #CSUAP’s go, this year is lining up to be the toughest yet!

The route for the 3rd Annual Hog & Coyote includes the following AO’s:

Start – Colosseum (Maximus – Warm up Q) – 3.45 miles to RnG
Run-N-Gun (SpiderMan on Q) – 2.4 miles to WEP (5.85 miles total)
The Fort (WEP) (Anchorman on Q) – 2.75 miles to HoG (8.6 miles total)
Hills of Gloom (Popeye on Q) – 3 miles to Patriot (11.85 miles total)
Patriot (Peach on Q) – 3 miles to Old Town (14.60 miles total)
Old Town (to the top of the parking garage)

This year will include (3) ways to participate:

1 Man Wolfpack – Run the whole thing yourself. Sure, its a CSAUP event, what the heck!
2 Man Relay – Similar to BRR or Palmetto 200, we will go “cannonball run” style (young guys, please Google it) with a 2 man team. Handoffs will occur at each AO. Variations could include both running the last 3 miles to old town or bike swapping between legs.
The Armadillo – Whatever you decide from #1 or #2, the route from HoG to the top of the Old Town parking deck will be timed. Fastest man (or 2 man team) for this portion is awarded the Armadillo. Eligible participants must have completed the entire route.

This event will launch from the Colosseum at 6am with a 10-15 minute workout and each AO will have another 10-15 minute workout for the PAX to complete. Each AO will also have a water station for rehydration – it is the middle of June … in SC. Drinks and snacks will be awaiting your arrival at the top of the parking deck. It’s expected this event will take 3 – 3 ½ hours.

Then – to wrap this #CSAUP event up in F3 style – we will mosey (walk, bike, crawl, it’s ½ mile, or drive) over to Legal Remedy Brewing for a whole lot of 2nd F!

LRB is opening an hour early for us guys, so let’s show them our love afterwards! Plus, what an awesome venue to wrap up this shindig!

Please reach out with any questions – shoot them to myself (ptthorne@gmail.com / @ptthorne) or Cerrano (billrandol78@gmail.com / @CerranoF3Randol)

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Suicide Circuits

2016-05-18Leave a comment

QIC: Old Bay
When: 05/17/16
Pax: Solid Stage, Figaro, Jiffy, Cha-Ching, Java, Speaker, Deadbolt (Raleigh), MacGyver, LongShanks, Old Bay
Posted In: Block Party

Block Party definitely feels like home to YHC. I don’t care what it smells like there sometimes, it’s a great AO with lots of options. On this Tuesday morning, 10 pax gathered to tease out some pain to break us down and make us stronger.

= Warm-up =
Mosey to the chained-off parking lot next to the Springs building for COP:

SSH – x30
Cherry Pickers – x10
Imperial Walkers – x15
Mountain Climbers – x20
Plank Jacks – x20
Squats – x15

Mosey to wooded courtyard area near other Springs building for some work with a knee-high wall.

Box Jumps – x15
Step-up // Knee-up – x15 each leg
Dips – x15
Derkins – x15

Repeato but only 5 reps for the second round.

Mosey to the steep hill on the west side of WEP. Before starting the next exercise, YHC talked about one aspect of the theme of the month: marriage. The “message” was a rerun from Alcatraz this past Saturday, and Jiffy was gracious to hear it again. Check out that backblast’s nake moleskin for the meat of it.

= Suicide Circuits =
Pax asked to partner up, size doesn’t matter.
The overall movements of this exercise is similar to a suicide where pax start at cone #1, go to cone #2, then back to #1, then to #3 and back to #1, etc. Total of 5 cones, but there are a few modifications to up the pain level.

Each time the pax depart from cone #1, they must do 5 burpees
Each time the pax reach (or pass) a cone as they travel away from cone #1, they must do the exercise on the cone. For example, if they are on their way to Cone 3, they must stop at Cone 2 and do that exercise (again).
Traveling away from Cone 1, they pax should run. Traveling back toward Cone 1, pax must do the moving exercise written on the cone (like bear crawls) instead of running.
Each team of pax must stay together. Some of the moving exercises involved partners.

For this exercise, there were 5 cones, where cone #1 was at the bottom of the steep hill. Remember, 5 burpees to start, and for each return back to Cone #1. The rest of the cones were labeled as follows:

Cone 2 – Mountain Climbers x20 w/ Crab Walks as return exercise
Cone 3 – Russian Twists x20 w/ Bear Crawls as return exercise
Cone 4 – Merkins x20 w/ Partner 1 Wheelbarrow as return exercise
Cone 5 – Plank Jacks x20 w/ Partner 2 Wheelbarrow as return exercise

For this workout, another set of cones were set up as follows, but we didn’t have time to do them in normal suicide fashion. So, we just hit them each once.

Cone 2 – Slow Sumo Squats x20 w/ Crab Walks as return exercise
Cone 3 – Plank Punches x20 w/ Bear Crawls as return exercise
Cone 4 – Hello Dollies x20 w/ Partner 2 Wheelbarrow as return exercise
Cone 5 – Dry Docks x20 w/ Partner 1 Wheelbarrow as return exercise

Times up! Back to COT

Thanks to Repeat for allowing me the opportunity to Q, and to the Pax for their hard work and encouragement. Special shout-out to Deadbolt from Raleigh for posting on the road.

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Lifeboat

2016-05-18Leave a comment

QIC: Deacon
When: 5/18/16
Pax: Schrute, Apache, Cool Tables, Cap'n Kangaroo, Little Bear, Scrappy, Whitney, Mayhem, Gandalf, Sling Shot, Hot Sauce, Incoming, Samurai, Water Boy, Torque Wrench, Point Break, Drifter, Tinker Toy, Gage, Chappie, Riddler, Dog Pound, Red Fish
Posted In: Uncategorized

24 Pax posted at PHOP today. A couple Pax brought snacks for the Children’s Attention Home. We missed our team goal for snacks so we jump started the workout with 25 Burpees. Accept the challenge of bringing food for the children in our community.

The Thang.

COP: SSH (30x), IW (20x), WM (15x), Fast Squats (15x), MC (20x), Parker Peters (15x) and Dying Coach (15x).

Mosey to a corner of the building for pyramids at each station/corner of the church with Heels to Heavens, Diamond Merkins, Donkey Kicks in increments of 5 until you hit 15 repetitions then countdown to 5 as a group. Run to each station.

Mosey to the parking lot next to the church for a partner drill. One partner runs to the end of the parking lot and back while the other does reps LBCs, Wide Arm Merkins and Freddie Mercuries until 200 of each exercise is complete.

COP: Scorpions (7x each side), Pepper Grinders (15x) and Extreme Moroccan Night Clubs (15x).

Moleskin:

One of the purposes of our lives is to build God’s kingdom. This objective is difficult to attain when we choose to stay in our comfort zones. Our comfort zones are the lifeboats that we cling onto when we’re flooded with life’s challenges.

Are you too complacent in the comforts of your lifeboat? Paul instructed soldiers to lose their lifeboats in Acts 27: 27 – 32.

Do we forget that others in our community are drowning in issues and gasping for air?

Get out of your lifeboat and build God’s kingdom.

#NoComfortZone # NoLifeboat

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Hot Laps at Pantheon

2016-05-18Leave a comment

QIC: Bing
When: 05/18/16
Pax: Royale, Fish Sticks, Bart, Cerrano, Wild Thing, Notorious (FNG), Crash, Maximus, Smuggler, Pyro, Bear Grylls, Witch Hunt, Houschka, Axel, Slum Lord, Da Vinci
Posted In: Pantheon

This weeks’ work travel took me over to the Field of Dreams AO with the pax in Cary, NC. While it was a terrible workout, I had to share some of the exercises with my brothers back home..so off we went.

Weather: 60’s – darn near perfect.

The Thang:

Run around the Pantheon circle with high knees, butt kickers and karaoke x2 to the COP:

COP:

Good Mornings x 10 IC
Windmill x11 IC
Imperial Walker x15 IC
Mountain Climber x15 IC
Peter Parker x10 IC
Side-straddle Hops x30 IC

With a short-ish mosey over to the soccer fields, the fun was just about to begin. First up was four corners around half of the soccer field after breaking the group into two. Group 1 started with the mode of transportation while Group 2 started with the exercise on the first corner. 10 reps of each exercise:

Bear Crawl/Carolina Dry Docks
Guerilla crawl/Squats
Lunge Walks/Lunge Jumps
Franksteins/Star Jumps

In keeping with the soccer field theme, we performed 2 figure eights around the soccer field. Karaoke along the sideline – facing the field, hard across the center line, karaoke facing field down to opposite goal line, hard across goal line, karaoke up the sideline to mid-field, hard across mid-field, karaoke to other goal line, ending with a hard spring to the starting corner. This was done twice, the second time with side shuffle facing the field instead of karaoke on the second figure 8.

With only a few more minutes to spare, we headed over to the Pantheon short track and group 1 ran a lap while group 2 did merkins. Once the lap was complete, flip flop. We were able to get in 2 rotations of this fine gem and them we moseyed over to the COT as the Pantheon lights came on.

COT:

Announcements

Keep an eye on Twitter for a possible visit from Olive, our brother from Isotope who lost his daughter very suddenly. There is a good likelihood he will be at WEP on Saturday, 5/21
May 21 Fastest 5K
May 21 Cannoli Run with an 8am 30-minute bootcamp followed by an F3 led stretch at 8:45
Continue to bring snacks for CAH, team with most snacks at Fastest 5k gets their choice of lane
Get with Cerrano for more details on the 24 hour of Booty (participate or donate)
Marriage Challenge – Day 2

Prayer Requests

Pyro’s brother in law deployed to Germany/Poland
Prayers for patience for raising 2.0s
Prayers for Larry and his wife who was recently diagnosed with cancer
Payers for Bear Grylls brother battling addiction

It was great to see my friend, David Lando (Notorious) finally chose to jump in to F3 with both feet. He has been asking me about it as he sees my posts on Strava and had a co-worker in Raleigh mention how great it is to hit workouts all over the Carolinas. Notorious also travels the Carolinas for work so we will have to get him the imaginary F3 Passport also!

136 items collected for the CAH today. Great job!

I am humbled to lead such a great group of HIM and look forward to my next opportunity at Q.

Till next time…Bing out.

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Marriage and Merkins

2016-05-17Leave a comment

QIC: Jekyll and Fusion
When: 05/14/16
Pax: Apache, Fusion, Bogey, Map Quest, Full House, The Don, Incoming, Pick Six, Mr. Clean, Gandalf, Mayhem, Limp Bizkit, Capt Kangaroo, Burgundy, Italian Job, Sawdust, Flat Tire, Pusher, Fall Guy, Twister, Hemingway, Walker, Peach, Corruption, Vuvuzela, Bull, Pistol, Choir Boy, Tony Hawk, Roxanne, Posh, Short Sale, Catfish, Jekyll. 1 FNG – Welcome Cornerstone
Posted In: The Fort

The Thang

Mosey to the football field.

Warm-Up
Side Straddle Hop
Merkins
More Side Straddle Hop
More Merkins
A few cries of pain
Imperial Walkers
Squats

Work out
Four corners/Jacob’s Ladder around the middle school track.

First Corner – 15 CCD (Carolina Dry Docks) – 1 Lunge each leg
Second Corner – 14 CCD – 2 Lunges
You get the picture. Four Laps around the track and 16 stations.

Jekyll spoke on marriage being an investment. Nothing in life will fix itself, you have to work at it, invest in it.

Challenge – Do something today for your “M” that you wouldn’t normally do. Small steps, you won’t get there overnight but the investment overtime will make your marriage fruitful.

Handoff to Fusion

1/2 mile mosey across Cherry Park. Time for some trail running!

Fusion apologized to the unmarried guys and spoke on marriage again. It is not only an investment but also a partnership. God made us equal in his image.

1 Peter 3

⁷Husbands, in the same way be considerate as you live with your wives, and treat them with respect as the weaker partner and as heirs WITH you in the gracious gift of life, so that nothing will hinder your prayers.

I don’t know about you all, but my wife keeps our family on-track and running, so I have never really considered her weak. After reading into it a little further, it started to make sense.

As – the weaker vessel – Being more delicately, and consequently more slender, constructed. Roughness and strength go hand in hand; so likewise do beauty and frailty. The female has what the man wants – beauty and delicacy. The male has what the female wants – courage and strength. The one is as good in its place as the other: and by these things God has made equality between the man and the woman, so that there is very little superiority on either side.

F3 Not only gives us strength but it also gives us emotional courage for our relationship. Men are typically very good leaders by default, but how good are we as partners in our marriage? How good are we as equals? You both need one another to fill a void that you can’t achieve on your own. Really focus this week on the partnership of marriage that you committed your life to. What really makes your marriage work? Where are the weaknesses in your marriage? Identify those and correct/eliminate them.

Now, time to work on those partnership skills:

Trail run to the top with your partner

Wheelbarrow Merkin (Partner one does merkins, partner two holds his feet/ while doing a squat) 20 Merkins each partner

Run to the bottom of the trail

Partner one planks, partner two side jumps their legs. 20 each partner

Rinse and Repeat

5 Minutes of Mary

Mosey back to COT

Marriage is the theme for May and something many of us struggle with. Always invest in your marriage as she is your partner in life. After god, make her your focus every day. It isn’t winning the lottery (besides maybe the wedding night), it is a daily investment.

Welcome FNG Jeremy Holt (Cornerstone). We have been praying for his beautiful daughter Emma and his family for the past year. Today, we were blessed with his presence and it was an honor working out with you! The Cornerstone is the point of the foundation in which everything else stems from and relies on. That is our burden to carry as fathers and husbands. The men of F3 are here to carry it with you.

See you in the Gloom!

Fusion Out

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Thunder Dome Recon

2016-05-17Leave a comment

QIC: Catfish
When: 05/17/2016
Pax: Pelé, Bogey, Blackhawk, Hot Sauce, Apache, The Chaser, CSPAN, Birdcage, Clark Kent, Leg Breaker
Posted In: Uncategorized

Well – It’s that time again, Eagles Nest has become #Problematic and it’s time to add a new AO to the Rock Hill F3 quill. The #ExplorationCommittee completed form #390 and had the #GrowthAndPlanningCommittee review said form. After several back and forth’s a solid plan was in place. YHC & Bogey set a date with the concrete parking lot, got Apache started on our marketing campaign and away we went!

10 strong #HIMs joined YHC for a few minutes of tabata with a KB, dumbbell, homemade KB’s & CSPAN’s newest back scratcher. Bogey wrapped us up with #22Merkins to bring awareness to soldiers fighting demons most of us will never know and exploration of the AO – including some hills, a little time on the wall, a few burpees, a trip to #TractorSupply for some wheelbarrows and a very quick #5MinsOfMary.

COT included requests to lift up Packages father, Popeye’s mom, my M, friends fighting cancer (#CancerSucks) and I’m sure there are several I’ve forgotten.

NMM

What an honor to help lead a new AO for this region. The growth seen in RH over the past year has been great! It’s a blast being a part of it! I appreciate all that posted this morning!

Catfish … out!

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bear crawl burpee beat down

2016-05-17Leave a comment

QIC: drifter
When: 5/17/2016
Pax: drifter,realtree,chappie,snoopdog,turbine,bull,royal,wich hunt,legoland,dry dock,high pockets, dabo,redwood,rhinestone,joedirt,energizer,tater,broteinshake
Posted In: Uncategorized

started off a little different this morning ,, instead of the normal warm up, we jumped straight into a 1 mile mossy which is out of the norm for me.. fat guys arnt suppose to run.. after a quick breather and a few words about second chances, we mossyed across the street to the library parking lot where we commenced to do 25 burpees an bear crawl to the next light pole all the way down the parking lot.. for a grand total of 110 burpees and about 100 yards of crawling, back to the ao for a quick ab lab , and the cot

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22 makes you go hmmm.

2016-05-17Leave a comment

QIC: Backdraft
When: 05/17/2016
Pax: Weezer, Package, Man-o-War, Ginsu, Mission impossible, Trucker, Atticus, Rooney, Gatsby, Crosscheck, Tesh, Backdraft
Posted In: Alcatraz, The Colosseum, The Fort

After reading posts on F%^&book over the past couple of weeks by old Marine Corps buddy’s and friends from other branches I noticed a lot were posting about a 22 pushup challenge. People are taking this month long challenge to do 22 pushups everyday for a month to make others aware of the number of Vets that take their own lives everyday. So I felt that if I could bring awareness to the handful of guys that came out to my Q this morning maybe 1 of them at some moment during their interaction with others might make a difference to a Vet that might be having a bad day. It could be as simple as a handshake and a thanks to them or hooking them up with a coffee.

The beat down went like this

Circle up for disclaimer. (Not as well spoken as many are able to do)

Mosey to sidewalk and bear crawl about 50 yards hop up mosey about 50 yards and crab walk another 50. We than moseyed to the flagpole and played Old Glory respect with the Pledge of Allegiance fitting we came across the flag with what the Q had on his mind this morning.

Circled up for warm ups ( the bear crawls were not enough).

22 SSH’s, 22 Mtn. Climbers, 22 Low Squats, 22 grave diggers

mosey about 1/4 mile to rock pile. Pick rock of your choice and do the following sequence curls, military press, flutter kicks, skull crushers, chest press. You guessed it 22 reps on each.

Mosey to basketball court and partner up.

Partner 1- bear crawl to light run backwards to partner who on first set did Mtn. Climbers and on second round did CDD. Once partner finished we planked for 6 than moseyed to playground

here we did 3 sets of 10 pull ups followed by 22 swing crunches.

Mosey back to BB court and find a place on a bench.

Their was no time to sit even though I think the pax wanted to. We knocked out 22 dips and 22 derkins.

After Q said go to COT. While in COT Q talked to PAX about the significance of the number 22. We also had to knock out 55 Burpees during the workout for the difference between 100 and the amount of snacks brought for the CAH.

It is always an honor to lead such a great group of HIM.

Prayers: Package dad and getting his knee better, marriages, WWLs M lost her grandfather, work situations, upcoming birth of another 2.3

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Eagles Nest: THE BIG SHOW Knock Down!

2016-05-17Leave a comment

QIC: The Riddler
When: 05/17/2016
Pax: The Riddler, Italian Job, Schrute, Pistol, SGT YORK, BURR, Little BEAR, Van Wilder, Voyt, JAGG, Dream House, Reborn, Roxanne, Fusion, Burgundy, Dawg Pound, Incoming, Water Boy, Torque Wrench, Mayhem, Gandalf, Choir Boy,
Posted In: Uncategorized

Great showing from a great group of guys. It’s always fun to lead, even after being in and out with injuries it’s something I never want to miss.

Warm Up
SSH – 28
Mountain Climbers – 21
Low Slow Squats – 14

The Thang
Mosey over to Winthrop Fountain
SSH – 21
Mountain Climbers – 28
Low Slow Squats – 21

Mosey over to Winthrop Courtyard
SSH – 14
Mountain Climbers – 14
Low Slow Squats – 7

Mosey over to “Big Show” Amphitheater
SSH – 7
Mountain Climbers – 7
Low Slow Squats – 7

Split into Two Groups
Group One Runs “The Big Show”
On One Side Do 7 Squats, other side do 7 Merkins all the way to the top

Group Two Runs the Main Campus Courtyard Giant Lap
First Lap Seven Squats
Second Lap Seven Merkins
So on and so forth until team one reaches the top

Switch Activities group one takes Courtyard Run, Team two takes on “The Big Show”

Mosey on Back to COT

COT
Dynamic Stretching that I learned from Sasquatch, who is an amazing #HIM in case you did not know.

I spoke to Marriages as we continue in the 30 day marriage challenge of honoring our spouses.
I referenced Ecclesiastes 4:12 A Strand of Three Cords is not Easily Broken.
Remember to seek God as a couple as he is that third strand. Lean on him in the good times and the bad, and together seek him.
In order to be a better father be a great Husband to your wife, they live through your example.

F3 Rock Hill is growing fast, and with that comes new AO’s and new leaders. Over the next few months stretch yourselves. You will be called on to lead in F3, as you are called to do already in your daily life. Schrute and Italian Job spoke to this and how we can continue seeking to reach our community. We grow like a starfish, when one tentacle splits, it creates a brand new starfish. Be prepared to grow and do it with some great #HIM’s along the way.

Announcements
Children’s Attention Home is in need of more Male Leaders, continue to bring snacks out to the AO’s for the rest of the week. We had 117 snacks/drinks this morning!

Fastest 5K – 5/21 IT’S THIS SATURDAY PEOPLE

Hog and Coyote – 6/18

Check your email for additional announcements and details

Riddler Out!

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Our Favorite Things: Burpees and Hills

2016-05-16Leave a comment

QIC: Old Bay and Cerrano
When: 05/14/16
Pax: Horse Shack, Jiffy, Smuggler, Fish Sticks, Bing, Bojangles, Cerrano, OB
Posted In: Alcatraz

Eight of Tega Cay’s finest came out help each other get better and stronger at Alcatraz on a mild, dewey morning. YHC and Cerrano had the Q, and agreed that I’d take the first half, focusing on upper body, while he took the second to carry the spirit of BRR training. Just before starting, we saw almost as many #F3RunClub pax buzz by, posting for their double-digit mileage. No FNGs were present, so a light disclaimer was given and we were off.

= Warm Up =
Lap around the big baseball field at Runde Park
SSH – x25
IW Squats – x20
Butt Kickers
Merkins – x15
Plank Jacks – x20
High Knees
Carolina Dry Docks – x15
Toy Soldiers
Moroccan Nightclubs – x20
Another lap around the field

= The Thang =

Suicide Circuit (x2)
Pax paired up, size doesn’t matter.
7 cones were arranged in a line on the outfield of Runde Park, each cone about 10m apart. The starting cone was the middle most code (#4). It was considered the “base line” for the suicide. This cone also had “5 burpees” written on it (more on that in a minute). Each pair of pax were to stay together and progress through the suicide, starting with cones 3 (and back to 4), then 2 (and back to 4), and then 1 (and back to 4). But here’s the “circuit” part:

= At each “turn” (cones 3, 2, and 1) there was an exercise and count. Each team of pax had to do these together (see below).
= When pax passed a cone they had been to already (like passing cone #3 to get to #2), they had to stop at cone 3 and do the exercise again. So, if you do the math right, the exercise at cone #3 was done 3 times.
= Pax could run/mosey/walk toward the turn cones. But heading back to the baseline cone, they had to perform the moving exercise until they hit the next cone, or reached the baseline code (#4). Stationary exercise on the cones did NOT have to be done during the return.
= At the start, and with each return to the “baseline” cone, 5 burpees were to be done

Round 1 was cones 4, 3, 2, and 1. Round 2 was cones 4, 5, 6, and 7. Here’s what was on the cones (by number).

Round 1
4 – 5 burpees
3 – 20 Russian Twists and return exercise of bear crawls
2 – 20 Mountain Climbers and return exercise of crab walk
1 – 20 Carolina Dry Docks and return exercise of Wheelbarrow (partner 1)

Round 2
4 – 5 burpees
5 – 20 Hello Dollies and return exercise of bear crawls
6 – 20 Merkins and return exercise of crab walk
7 – 20 Sumo Squats and return exercise of Wheelbarrow (partner 2)

We cooled down with some Moroccan Nightclubs

OldBay then handed the mic over to Serrano

Mosey over to long hill behind park for hill work using the downhill for recovery. Cerrano asked the PAX to push themselves up the hill, we ran this twice.

Slow mosey over to tee box #2 for short mountain goat training, completed 3 different exercises at the top. 20 squat jumps, 20 gorilla humpers, 20 bombjacks.

Short mosey over to dreaded hill on the way back to Runde for BLIMPS, 5 burpees then run the hill for 10 lunges each leg, down hill for 15 Imperial Walkers, up hill 20 merkins, down for 25 plank jacks, up for 30 squats.

Long mosey back to Runde Park for Bear Way to Heaven which is a bear crawl suicide with decreasing burpees at each line beginning with 8. Crowd pleaser.

Finish up for 1 minute of LBC’s

Total count of burpees for the workout: 86

Nake Moleskin
Sticking with the theme of marriage, I talked with pax about my marriage (though far from perfect) has been strong for about 18 years. Some of the durability of our manage has been due to neither of us being very confrontational (which some might say is *not* a good thing). But something else we each try to do when making independent decisions is ask ourselves: “would my spouse be ok with this?”. The “What would Jesus do?” question is a great one to live by. But it can sometimes be a lofty goal that feels out of reach. For those of us with God-fearing M’s, responding to the question of “would my M be ok with this?” can help you make marriage saving decisions. Of course, being the imperfect guys that we are, we don’t always make the right decisions. But that’s where having a person *other than* your M can help hold you accountable to make better decisions in the future. If you aren’t already in an accountability partnership with someone, I strongly encourage the Whetstone program being organized by Rebel for TheFort. It’s a great way to dig deep in your willingness to be held accountable, and help someone else do the same. The Whetstone program can truly help your marriage.

Thanks, Senator Tressel, for the privilege of Q’ing (with Cerrano) at Alcatraz!

-old bay

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