9 #HIM came to the Rock for the latest version of Alcatraz. No co-q as thought but I am always prepared to go 2.5 hours if needed. With F3 Lancaster (I am a native of there but moved away 50 years ago, but good times for my 2 years there) starting and VQ at Lake Wylie I was unsure if any Pax would post.

Gave the disclaimer, no FNGs

To outfield for warmups:
52ssh
15 Moroccan nightclubs
15 IW

Merkin Clock

To wall with behind baseball field for 15 dips 15 derkins, two rounds.

Next up Dirty McDeuce upper, mid and lower body.
Round 1 – merkins, lbc, squats
Round 2 – wide arm, dying cockroaches , jumping lunges
Round 3 – diamonds, flutter , monkey humpers
Round 4 – Carolina dry dock, Freddie, knee tai jai
Between rounds run up and down The Hill (steepest in region )
Pax had fun chancing Shark Bate.

30 minutes done and Trucker said rince and repeat. So we did 2 rounds of derkins and dips. But I am always ready to keep going and do not ever use a weinke.

So we did a starfish inspired by Walker. That brought some moans as they new it would suck.
The four starfish stations were:
100 merkins
100 LBC
100 Squats
50 pike presses
Between the each station do 10 burpies.

Clean trash in outfield and mosey to blocks in parking lot.
Grab coupon : 20 tri extensions, 20 curls, 20 skull crushers, rinse and repeat

3 minutes of Mary with pax calling out exercises.

Honored to lead. Loved seeing fish sticks and snake bait race.

Read newsletter

Foregiveness – it can be difficult as our children get older but still important

Thanks ST for invite

Nut cracked

I thought I was first to arrive but Walker was out early setting cones up that would prove to be soul crushing.  More on that later.  6:20, 6:24, 6:27, etc….slowly the parking lot filled.  I thought it may be Walker and me for a moment.  Glad we had 11 men show up to great work out.

Disclaimed and we left to run around the path stopping a few times along the way for pearls on a string: SSH, Merkins, Squats, Seal Jack, Diamond, Merkins, Sumo Squat.  A little more warm up with Karoke, Toy Soldiers and High Knees.

Tha Thang

Jekyll on Q

Line up on right field line facing center field.

Group 1: Bear Crawl to even with 2nd base, run to fence, muscle up/climb over, run up hill, 10 bombjacks, down hill, muscle up/climb over fence, run to line.

Group 2: Hold Al Gore (Squat with arms out like you are hugging tree).  probably 3 minutes

Flap/jack

Rinse Repeat 3 more times with slight changes: Group 1: Jump Squat at top, Group 2 (Merkins, LBC)

Walker on Q

5 Cones set up like a die( singlular form of dice for you rubes), 4 corners with 1 in middle about 35 yards apart.  Finish cone, go to center go back out to another cone each time coming through center.

Cone 1: 100 merkins

Cone 2 100 LBC

cone 3 100 squat

Cone 4 50 pike press

Center Cone 10 burpees

Ladder: Prison Cell Merkin (3 pushups with couple of mountain climbers worked in+ 1 rep) and squat.  squat count is prison cell merkin count X 3

7 PCM->21 squat; 6 PCM->18 squat; 5 PCM-> 15 squat, etc

6 minutes of Mary with a little (you guessed it) Merkins mixed in.

COT

Naked Man Moleskin

Incredibly hard but rewarding workout Saturday.Conditions were wet, thick, humid, grassy and tough.  The fence jumping then running up the hill routine is always tough but everyone did well.  no busted faces or ripped man parts.  Walker brings a whole next level to the workouts.  #respect category with great positivity drive and physicality.  something to strive for and lets us know their is always someone to chase or be inspired by.

Walker also gave great words regarding this months theme of Forgiveness.  It is God’s instruction to forgive.  do not let bitterness eat away at you.

Camp Care 5K (a big deal for Decible and his family) will be the Saturday of Blue Ridge Relay.  If you are not running BRR- please consider running.  Pro Tip: German encased meats will be available

Big prayers and blessings to Howitzer and his family as they look to move to Mt Pleasant before the end of the month.  Howitzer has been an amazing componet to The Fort and F3 Nation.  Godspeed.

Jekyll

Six PAX went back in time to the 90’s with a Baywatch and Zima themed workout.

Started with a warmup run down Windward towards the traffic circle. While running there was a mixture of butt kickers, high knees, and side shuffles. Made the loop around the circle and back to the park.

At the COP, started with SSH, Windmills, Moroccan Night Clubs, and CCDs.

Moseyed to the beach (or what others call a baseball field) where lifeguard stands were set up at different points on the beach. Because of the 90’s theme, we learned the history of Baywatch. There were just over 240 episodes released over 11 seasons. So at each of the 4 life guard stands, we did 60 exercises each of Merkins, Flutter Kicks, Carolina Dry Docks, and LBC’s (60 X 4 = 240 or in Common Core–>4+1 = 5, 5 X 60 = 300, 1X60 = 60 so 300 – 60 = 240). Between each exercise, we ran back to central command and did 11 bomb jacks. Then, because I had more time, we repeated with 30 at each lifeguard stand with the bomb jacks back at central command.

From there, Zima took over and he informed us that Zima themed workout is short for Blue Ridge Relay Training. Hello hills. We moseyed to the the top of the hill on Tara Tea Dr. There we did a Jacobs Ladder by 10s. At the bottom, 50 squats, run to the top then 10 monkey humpers, down the hill 40 squats, up the hill 20 monkey humpers, then you get the idea.

After that was completed, we repeated the routine, except this time with calf raises at the bottom and SSH at the top (crowd pleaser). Wrapped it up with a half mile cool down and plankorama and hot yoga.

Decibel and I briefly discussed our Q content prior to our arrival at the park.  As I stretched out, I saw him grab a speaker out of his truck.  It could mean only one thing..Sally will be singing her song!

Warm-up stretching:

Leg to back, Leg to chest, torso twist (crowd pleaser)

Jog around the park, circle up in parking lot for the following exercises:

SSH (x25)

Imperial Walker (x15)

Windmill (x15)

Mountain Climber (x15)

Moroccan Nightclub (x50)

LBC (x15)

Mosey to the brick pile for some partner exercises.

Partner 1 – Run to the opposite side of the parking lot, perform 15 squats with brick, jog back to starting point, and switch out with Partner 2.

Partner 2 – Perform the following exercises until Partner 1 returns.

Round 1: Curls

Round 2: Overhead Presses

Round 3:Tri Swing

Round 4: Sit-ups

Hand off to Decibel for the second half.  Short mosey to the field for 3+ long minutes of Sally.  If you have not experience it yet, download the song Flowers by Moby.  Play the song while in the plank position. When you hear, “Bring Sally Up”, push up.  When you hear, “Bring Sally Down”, drop down and hold the plank until the next “Sally Up”

After we picked our faces out of the muddy grass, Decibel gave us a U vs U challenge for the remaining time.  Complete the following exercises (in no particular order):

• 3 laps around the park,  one lap must include a trip down the dreaded hill
• 100 merkins, each set must be a different type (wide arm, diamond, etc)
• 50 pull-ups
• 100 Ab exercises (of your choosing)
• 100 dips

The Pax worked hard and knocked out the grocery list above.  Great work by all on a hot and muggy morning!

Announcements:

Next Friday 7/22:  Jay’s loop at Slowburn followed by Chicken and Wisdom led by Spud

Next Friday 7/22:  Children’s Attention Home @7:00pm

Next Saturday: Picnic at the Spiltz’s estate

Additional announcements can be found in newsletter..Read it!

Prayers / Praises:

Decibel – one year anniversary for his business, praised God’s guidance

Always an honor!

Decibel & Fishsticks