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

So, I missed the final Muthaship Monday, but not to be denied a terrific beatdown that the Mutha always is, I brought a bit of the terribleness that was typical there back to TC. All the PAX were looking for a way to escape The Rock this morning.

Disclaimer with an extra warning that the intensity level would be pretty high, so definitely modify if necessary.

WU
Inchworms across the lot
Toy Soldiers
Hip rotators out
Hip rotators in
COP

Mosey the long way around to bottom of The Hill of Pain

The Thang
4 sets of cones defined Start (at the bottom), Turn-around (top, even with the fence between baseball fields) and an intermediate zone which was about the middle 1/4 of the hill, which will be referred to as the HORRIBLE ZONE (HZ for the rest of this BB).

Circuit 1:
Start and run up to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back to start
5 x Burpees
Back to Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back to Start
5 x Burpees

Circuit 2:
Run to the HZ
Wheelbarrow with partner, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back to start
5 x Burpees
Run to the HZ
Partner Carry, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back down to Start
5 x Burpees

Circuit 3:
Run to the HZ
Wheelbarrow with partner, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Run Down to the HZ
Bearcrawl downhill to the end of the HZ
Run down to start
5 x Burpees
Run to the HZ
Partner Carry, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around

Audible on account of time
10 x Curb Derkins in cadence
Mosey back for COT

NMM
Zima let me know about a week ago that it was likely I would have this Q all to myself. Of course my response was ‘no problem, you take care of the family first and I’ll take care of the PAX’. I had some ideas, then I remembered the last time I was at Muthaship Monday and what an awesome suckfest that was. I figured the hill at The Rock was a pretty good analog and so I imitated that routine from January, with some modifications (imitation is the best form of flattery, thanks FishWrap). We got the TC regulars and Smuggler even jogged in from the flank somewhere while I was setting up cones. He can’t say he didn’t have fair warning! Fishsticks was slowed down a bit today since he ran the 2 miles or something from his house to post. All the PAX looked like a soggy mess by the end of the hour, so I’m going to say Mission Accomplished!

Missed ya Z-man! but you take care of the important things and then get back out there.

Prayers for Brandon
Zima’s family, Grizwald’s Gma
Success for Crash heading to Bolivia on a mission trip

Geronimo! Out!

7 PAX (1 FNG) checked off Alcatraz from their Spitz Army list this Saturday. Beatdown provided by Mainframe and YHC (although mostly Mainframe – I can’t take any credit for it)

Mainframe started with the warmup of light jogging back and forth in the parking lot. Included some high knees, toy soldiers, and sprints.

Next was the COP. Mainframe led us with SSH, Mountain Climbers, Windmills, and Emperial Walkers. During this Twister educated the group on the history of Tega Cay and that is was originally supposed to be a Polynesian Themed Neighborhood. Upon extensive research on Wikipedia, Tega Cay is Polynesian for “Beautiful Peninsula.”

After the warmup, we moseyed to the ball field where the PAX completed two starfish rounds.

First round was a Lt. Dan Walk to the end and back to the center. At the end of the starfish, there were 20 seal jacks, 20 scorpion CCDs, 20 Makhtar N’Diayes, 20 Spiderman Merkins, 20 Donkey Kicks. In the center, it was 10 3M Burpees

Second round was a bear crawl to the end and crabwalk back to the center. At the end of the starfish, there were 20 Freddy Mercs, 20 Squats, 20 Kneetar N’Diayes, 20 Toe Touch LBC’s, 20 Boxcutters. In the center, is was 10 Bombjacks.

Finally, all the PAX lined up on the fence for PAX choice. One PAX called out an exercise for the remaining PAX while he ran the length of the ballfield and back.

Back to COT.

Both Smuggler and YHC had the pleasure of visiting other AOs this week and brought back some really nasty ideas to share at Alcatraz.  It was a great beatdown by the tallest Q duo to date (self proclaimed).

Weather: Hot and Humid.

The Thang:

No need to warm up as 4 of the 7 put in a near 4 mile run prior to Alcatraz, so it was time for some Thunderstruck!!

AC/DC Thunderstruck: Side Straddle Hops for entirety of the song, only to stop and do a burpee for every Thunder spoken.  5 minutes of SSH and 34 total burpees for this treat. Thanks F3 Wilmington.

COP:

• Windmill x10 IC
• Imperial Walker x15 IC
• Mountain Climber x15 IC
• Plank with right arm high/left arm high, legs if you have it.

Mosey over to the field with some shuffling down the end line and hard run across the field, back up the end line and hard across the field again.

Bearmuda Triangle: Targets set up about 30 yards apart in a triangle. Bear Crawl to first target for 1 Burpee, 2nd – 2 burpees and 3rd for 3 Burpees.  Rinse and repeat 2 more times.

Elevens for some ab work: American Hammers and LBC while running across half of the field.

At this point, YHC was happy to hand the controls over to Smuggler to see what fun torture he brought back with him.

And torture it was…

Partner up for Dora 1-2-3 with paver stones. Curls (100), Goblet Squats (200) and Kettle Bell Swings (200) with runs to the end of the parking lot for 10 overhead presses.

Mosey over to the step behind home plate for 10 step up/high knee with each foot (welcome relief after those paver stones).

Mosey/Zig Zag, adding in a few hills over towards the baseball diamond (some jumped the fence, others found the gate). 3 ran to the fences forward, then backwards while the rest did Peoples Chair. Rinse and repeat, with BTTW next (with a faster run to relieve those on the wall).

Rounded out the last few minutes with some ab work

• LBC x10
• X and O x10
• Rosalita x10

COT:

Announcements

• CAH in 2 weeks from yesterday
• Hog and Coyote

Prayer Requests

• A sister-in-law struggling to make good decisions and putting her kids in bad situations.
• Dufresne son heading off to Boy Scout camp, especially to keep hydrated

Was great to welcome back Kotter, Dufresne. Hopefully all of the fun we had today will encourage him to come back again! I believe he was a HC for Wednesdays and Saturdays!

Always a pleasure to share the Q with good friend Smuggler, another Pax offered the opportunity to travel and learn from other regions.

Until next time….