Category: Alcatraz

An order of Suck, with Extra Gloom please…

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  • QIC: Decibel and Royale
  • When: 01/16/2016
  • Pax: Senator Tressel (respect), Aquaman, Smuggler, Howitzer, Cornhole, Tater (respect), Fish Sticks, Decibel, Royale
  • Posted In: Alcatraz

I showed up to Alcatraz Saturday morning a little unsure of what my Weinke read.  The rains the day before made it impossible to use the fields and for some reason this morning looked extra gloomy…like it was the darkest day I’ve ever posted. As we start gathering I can tell that today is only going to be filled with F3 vets and mentors, so it better be time to step my game up or I’ll surely hear it in the mumble chatter. 9 of us pulled together and I gave the standard disclaimer.  Decibel and YHC will have the Q.

The Thang

Mosey out of the park down the street and around the circle.  Should have grabbed a light because we could barely see a thing…but everyone made it back in one piece.

COP

20 SSH 10 Windmill 20 IWs 20 Squats 20 MNCs 10 Merkins 20 MCs touch of Yoga

Sine the fields were soaked, audibled to stay in the parking lot.  Quickly realized that for my 30 minutes I would be long some time, but I’m happy to say that I started making stuff up and it kept everyone moving and the sweat flowing, so this part’s a little messy.

25 squats run 40 yards other side of parking lot 10 burpees

run back 20 jump lunges run back 20 CDDs, basically I started calling off shoulder or leg exercises

Next group we did lunge walks 1/2 way, jog out the rest. Then bear crawl 1/2 jog rest. added some bomb jacks in there somewhere, few more burpees.  You call it: crabwalks or bear crawl, then switched. Little mumber chatter and the PAX was working hard so I hope they felt it worth while.

My 30 minutes finished up and the next 30 was given to Decibel.  His part was easy…I mean easy to write, very hard to do!

Sally Up and Sally Down (whole lot of AWFUL)
 Sorta Murph:  U vs U and mix these 4 things up until all completed.
50 Pull ups
100 dips
100 rows
4 laps around Runde

Gathered back the PAX and…
LBC until 6 is in
Pretzel Crunch x10 each side
Dying cockroach x20
Twisting plank x10
LBC x20

Moleskin

I started this morning discussing a great post by Stinger this week, and how I truly love what F3 has done for me over this last year.  I’m in the best shape of my life, I’ve learned so much about being a better leader, husband and father (so I thought). But am I?  Read Stinger’s post and tell me if you feel this way…

You can link to that post here : http://f3nation.com/2016/01/12/a-gentle-reminder/

I’ve been having similar conversations with my M, and if she’s like most M’s out there she doesn’t sugar coat her feelings.  And her feedback to me is, “Josh, F3’s been great for you, but I’d like you to stop talking about being better and take action.”  Her reality is that I work too much, I don’t spend enough time with her or my children, and when I am home I don’t put quality effort into the time with them. So today I shared my One Word for 2016.  It is “Deliver”. It’s time for me to put this knowledge and work into action, and Deliver for my family, their spiritual life and at work.  So that’s my focus for this year.  You all can help me be accountable to this goal!

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POSTPONED – DATE TBD – Clown Cars for Padre Star Command Convergence

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The Padre Star Command Convergence is next Saturday, January 23. All Fort region PAX interested in joining us for a cross state convergence, should plan to clown car from the Patriot (1825 Eden Terrace, Rock Hill, SC 29730). We will be leaving promptly at 0515 the morning of the 23rd. Post workout, we plan to have a 2nd F breakfast with the PAX of the Upstate. Estimated return time is 1130.

EVENT HAS BEEN POSTPONED DUE TO WEATHER – LATER DATE TO BE ANNOUNCED

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Pre-Blast – Oral Cancer Foundation Run in Memory of Jeremy Blevins

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  • QIC: Bing
  • When: February, 6, 2016
  • Posted In: Alcatraz

Pax,A friend’s husband lost his battle to Oral Cancer in August of 2013.  He was diagnosed in January of 2013 and lost the battle only a few short months later. While Jeremy wasn’t a part of F3 (to my knowledge) he was a #HIM as he was an avid runner and didn’t miss a day of running in over 7 years, until his cancer no longer allowed him to run.  In his honor, his friends all met that first missed morning and ran his usual route. To this date, we continue to dedicate every mile run to his honor and for the cause, to beat Oral Cancer.  This has motivated me to push myself every day, to get out and pound the pavement on those mornings in which the excuses were rampant.

I ask for your support to this cause.  Please consider signing up for the Oral Cancer Foundation Run on February 6th in Baxter Village.  My 2.0 and I have participated in this event for the past 3 years and have proudly raised nearly $600 for the cause.  There is a fundraising element that can be done with the race, but is not required.

If you choose to register, I have created an F3 team.  Please sign up for that team as it will keep track of all F3 members and their fundraising efforts.  Let’s show our support to this great cause and to Shelley Blevins!

Registration Link: http://donate.oralcancer.org/index.cfm?fuseaction=donorDrive.event&eventID=673

My Fundraiser Page: http://donate.oralcancer.org/index.cfm?fuseaction=donordrive.participant&participantID=19601

Thank you!

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A celebration of the (F3) life of Jekyll…

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  • QIC: Dark Helmet
  • When: 01/02/16
  • Pax: Trucker, Gecko, Maximus, Gears, Hauschka, Omaha (2.0), Mighty Mite (2.0), Spider-Man, Senator Tressel (Respect), Mr Clean, Spitz, Short Sale (Respect), Howitzer, Royale, Sweeper, Fish Sticks, WWL, Backdraft, The Speaker, Dark Helmet (YHC)
  • Posted In: Alcatraz, The Fort

No, he’s not dead. He was, however, supposed to be my co-Q for Alcatraz that day, but had to change those plans due to: life. Not a problem, very appropriately a guy that Jekyll EH’ed stepped up. T-claps to Fish Sticks.

So a couple things you should know: 1. Jekyll named me. It was after his co-Q with Pusher at WEP where I was pretty sure I was going to die afterward. 2. After the first time I posted on a Friday at Slow Burn, it was Jekyll who came up to me after and said, “what are you doing now?” I answered, “I dunno, what happens now?” And he came in to Chicken and Wisdom with me. I was a new guy, I was little confused by this new cult group I was a part of, and he helped me feel welcome. It was appreciated. Since then, he and I have posted at a two-man Black Diamond workout where he Q-ed and I’m pretty sure I’m still sore from (it was like 6 months ago), have posted dozens of other times together, served alongside one another, etc. At this point, this whole thing is starting to sound a little too… I dunno… So, enough of all that.

The reason I mention those things, though, is that I thought it would be appropriate to lead the Pax in some horrible things that I learned from Jekyll over the last year. So, as is the usual case, we disclaimed and were off.

The Thang:
First there was some talking (yes, I can help myself, I just choose not to):
In my first workout with F3, Jekyll made us do a bunch of partner work. Between that and a couple of weeks later doing a terrible number of partner pull-ups with Spiderman, I really caught what I feel is the magic of F3 for me. That bond formed by the misery of a shared, terrible experience is what won me over. It’s why I love posting in the rain, or in the 7 degree weather… But I digress…
Next, there was some moving:
Warm up lap around the park then circle up:
Squats x 20
Windmill x 15
Mountain Climbers x 20
IW x 20
SSH x 20

Partner Ring of Fire:
8 stations in a ring about 50 ft from center, as follows:

  1. 25 Partner Derkins (each)
  2. 15 Partner Squats (each)
  3. 30 Plank Jacks
  4. 25 Partner Dips (each)
  5. 10 Partner Rows (each)
  6. 15 Partner Press (each)
  7. 10 Booyah Merkins
  8. 20 Big boy situps

Partner Carry out to cone, Bear crawl back to center. In center do Cinderblock burpees x 5, then move to next station.

Repeato as many rounds as possible until the 30 minutes is up.

Then… More talking. I’ll explain more of this at the end…

Hand off to Fish Sticks:
Mosey over to what may be the worst hill in Tega Cay (and that’s saying something).
Then it was 12s for the rest of the time (as opposed to Elevens… it was his daughter’s birthday this week, and she turned 12, so there you have it)
At the bottom of the hill do 1 squat. At the top of the hill, do 11 CDDs.
Next round = 2 squats, 10 CDDs… you get the idea.
When time was up, we moseyed back to COT.
Yes, in case you were wondering, it was terrible…

NMM:
A couple things I think were worthy of note:
1. I found it helped to keep going up and down that horrible hill all those times if I closed my eyes and swore under my breath a lot. Feel free to use this technique whenever you deem appropriate.
2. Hauschka brought his 2.0s to the workout. It was cold. And a Saturday during a long school break. And I had cinderblocks to workout with. And those brats lapped us… It was awesome.
3. At one point, about 5 or 6 rounds in, Mr. Clean started running up the hill backwards. “I need to work a different part of my body for a bit, this sucks.” or something like that was the explanation. Good stuff.

Right before I handed things over to Fish Sticks, I shared one other thing. About 3 years ago, long before F3, in my not-quite-as-directed efforts to be a good dad, I would frequently take all 3 girls to breakfast on a Saturday. I thought I was checking off “Good-Dad” boxes and persisted in doing it, even though they secretly hated it. I wouldn’t find this out until later, but it stemmed from this one experience in particular (with others similar in nature). Youngest had gotten apple juice with breakfast. On the way home, I said, “let’s not take the apple juice in the car.” After the “please dad, I’ll be really careful” routine, I relented. Within two miles, the apple juice was, of course, spilled in its entirety in the backseat. I was livid. I jerked the car to the side of the road and started fuming and cleaning. It was ugly. There was crying, yelling… just a bad scene. With the apple juice more or less cleaned up, the rest of the car ride was silent. I knew I hadn’t done the right thing, but I didn’t know how to fix it either. I apologized later, and that’s fine, but that wasn’t fixing the problem, it was just cleaning up the aftermath of the problem.
Fast forward to today, and I can say with some degree of confidence that the problem is largely under control. Not perfect, but DRAMATICALLY improved. My girls like to go to breakfast with me now. I don’t lose my temper over much, and certainly not over apple juice. Oldest told me the other day that one of the main reasons she is glad that I do F3 is that I’m not “Mad Dad” anymore. That was powerful to me.
Now don’t misunderstand, I go to church. I am very active in it. I have faith in God. But all that wasn’t completely fixing the problem either. Certainly not because Christ CAN’T or won’t fix it. But I think it was like I was trying to finish making a cake but skipping some vital step. I would fill bowl after bowl with delicious batter, pour it in a pan, then stick it in the oven only to pull it out 30 minutes later as a pan full of batter. It was frustrating. I was doing nearly all the steps, but no results. The problem was, I think, that I just hadn’t turned the oven on. I think that for me, F3 has been the oven. I think it’s partly because I try to leave some amount of frustration, angst, anger, or any other negative emotion out in the gloom. Where it’s safe to leave it. I can work my body to clear my mind. I can talk it through with my brothers out there. And their shoulders are strong, not like my sweet daughters… So, thanks, men. The Helmet family appreciates you…

Helmet, out.

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The Fort Fuel Challenge 2016

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Listen… We work out… Some of us work out most days a week.  So with all this working out, the question is: Why aren’t we shedding the love handles and the spare tire?  With the amount of physical torture we endure, we should be chiseled like a Marble Statue.

Alas, working out is only a portion of the plan… you have to stop eating garbage.

With that, I bring you The Fort Fuel Challenge 2016.  This is the new incarnation of what we did a little over a year ago (found here), but this time around you have experience on your side… I am not a professional, but we’ve done this before and have seen results.  YHC lost 7.5% of my mass (presumably fat), with the overall lead by Cash coming in at just shy of 10%.

The key to this isn’t calorie reduction (although that may be something you have to look into) and it isn’t about eating the same food every day for lunch.  You don’t need to starve yourself to see results, you just need to feed the machine the right fuel.  To feed yourself the right fuel, you need discipline and accountability.  That’s really what the Fuel challenge is all about…

So here’s the deal.  We are going to kick off on January 18th through February 29th.  This gives you two weeks to do two very important things… in fact, these are so important that I would propose that you cannot succeed in this program with out completing them:

  1. Clear out all the junk in your pantry/fridge.
  2. Get the M on board

Number 1 is easy.  Get rid of the junk now before you start.  Less junk means less temptation.  Eat it in the next two weeks if you have a problem with throwing it away, but get it out of your food storage before January 18th.

Number 2 is not as easy for some of us, but it is crucial.  You cannot do this in your house on your own, especially if your wife is eating a bowl of Ice Cream after dinner every night.  You will either come off as a self righteous prick or you will cave.  Neither of these is a recipe for success.  Get the M on board, she really wants to eat better too.

Base Program

The Fuel Challenge will give you a chance to test yourself with the support of your fellow men of F3.  And maybe after 6 weeks, you will stick to the plan (or much of it) in order to live a healthier lifestyle. The program will have a base list of items that are prohibited during the six weeks as follows.  This is mandatory and is really what will make the biggest difference in your quality of food intake.

  • No Fried Food
  • No Fast Food (inc. Pizza)
  • No processed snacks like Potato Chips, Candy Bars, Etc.
  • No Dessert
  • No Sodas or Sweet Tea
  • No Cheeses (including shredded, feta, or slices. Get it off your sandwiches and salads)(Cottage cheese will be allowed)
  • No Cream Based Sauces/Dressings (This Includes Fat Free Options for Ranch, Caesar, Alfredo, Etc.)

This seems like a significant challenge, especially for the road warrior, but you can do it.  You just need to be aware of what you are eating and plan.

You will receive ONE free pass per week – this could be a steak dinner, a pizza, etc. – no carryovers though, the pass can only be used that week – try to use your weekly pass in moderation.  Some call this a “cheat”, but use if you need to.

After week one, we introduce challenges, which are cumulative.   Some would argue the health benefits of a few of these, but I don’t think anyone can claim that limiting these items will have a detrimental effect on your well being.   Remember this is not about “dieting”, but about discipline.  Keep that in mind.

Here are the cumulative challenges:

Week 2 (and on) – No Red Meat
Week 3 (and on) – No Breads (Sprouted Grain is accepted)
Week 4 (and on) – No Pork
Week 5 (and on) – No White Starches (Potatoes, Pastas, White Rice. We’ll talk about substitutes)
Week 6 – No Dairy or Things Cooked in Butter

Just like last time, we’ve “modified as needed”.  Here are a few “Extra Credit” challenges for those so inclined.  These are not mandatory, so feel free to adopt whatever works for you.

  1. HC to F3 250.  For those that are at 2-3 posts a week, this could be a way to up your game.  Tracking F3 250 along with this attention to dietary details could be what takes your fitness (and physique) to the next level.  You can even track using this handy template.
  2. Implement Intermittent Fasting.  I’m planning on doing this and would encourage you to try the same if you can handle skipping breakfast.  There are numerous health benefits that are purported as side effects to Intermittent Fasting, but do your own research and try it if you think it makes sense.

Similar to last time, here’s how we’ll be tracking for accountability/encouragement from the participants:

  1. On January 18th, post your starting weight in the comments of this page. You have time to buy a home scale or find out where the one at your gym is. On the pending February 29th backblast post, you will post your weight using the same scale. This requires honesty and consistency. If you want to weigh yourself in the buff (don’t tell us) just do it both times. Same if it’s in underwear and t-shirt, swim trunks, etc. Having a scale also helps track progress along the way but is not the ultimate measure of health. You will need to post your weight on both posts. You will also track your weight on the My Fitness Pal page.
  2. Sign up for My Fitness Pal and download the app if you have not done so already (http://www.myfitnesspal.com/ ).  Enter in all of your information including starting weight. This will factor into your suggested daily calorie consumption. Send me (Gears) your MFP id so I can invite you to the group. You can reach me via twitter (@vinsonizer) or simply put the id in the comments below.  If you didn’t have enough options, you can just go to the following URL and request group membership: http://community.myfitnesspal.com/en/group/100013-f3thefort
  3. Track your exercise and calories on My Fitness Pal. If you see really good results, guys may want to go back and see how you did it. The app allows you to scan bar codes, enter in recipes and ingredients to determine calories, and already has a robust library of foods from restaurants and grocery stores.  You can also enter in weight goals and it will help provide daily calorie count, protein, carb and fat limits. You gain higher limits to stay on track with your goals by entering in your workouts.

One last comment to reiterate the above: If you are moved to do so, please view this as an opportunity to exercise not only physical/mental discipline, but also spiritual discipline. Any type of fast can be leveraged as a catalyst for prayer and worship, allowing the limiting of the desires of the flesh to remind us of our dependence on SkyQ. My personal hope is that this will be fruitful in all the self-dimensions of our personal lives: Heart, Soul, Strength, and Mind.

If you are ready to go, comment below

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The Fort Post Christmas Convergence at The Yard

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  • QIC: Cake Boss
  • When: 12/26/15
  • Pax: Anchorman Apache Assassin Atlas Back draft Barry Manilow Bart Bass O Matic Beast Bing Bogey Boots Brick Cake Boss Cat Fish Chedda Corn Hole Corruption Cross Check CSPAN Dark Helmet Deacon Double D Duke Nukum El Diablo Fish Stix Funhouse Gears Gecko Geronimo Haushka Howitzer Italian Job Jekyll Jekyll Jr Kodiak Linus Long shanks Lug Nut Mainframe Maximus Menthol Mighty Mite (FNG) Minuteman Offspring Old Bay Omaha (FNG) Package Peabody Peach Popeye Posh Puddles Rebel Royale Santini Senator Tressel Shelby (FNG) Short Sale Snapper (FNG) Socrates Solid State Spitz Spud Stank Sunshine Sweeper Tesh Torpedo Turban Twister Walker What Did Wheelz White Lightning WWL Zima
  • Posted In: Alcatraz, Millllkshake, The Fort, The Reservation

The PAX from The Fort, Alcatraz, Indianland and Rock Hill arrived at The Yard for a Post Christmas Convergence.

It’s Boxing Day and YHC had some Rocky memories flowing from my days in Philly and I thought about having the PAX chase chickens or punch sides of beef in a freezer, however too expensive and way too involved. So we opted for some good old beatdown F3 style.

Apache got things started with the 1st annual Cake Boss Calves 5k. I have to admit, its pretty cool having a 5k named after my body parts, but I hoped it would have been my eyes….oh well! 26 posted for the run and Old Bay texted me this number as I was setting up The Yard and so it confirmed for me to expect a quality turn out from the PAX.

The PAX arrived car after car and the mumble chatter started. It was great to see many of the men we don’t get to see week in and week out. I called (whistled) the PAX in tight for some announcements and introduction of Stang. He got us started for the warm up and away we went.

Mosey around YHC’s truck to side of school and some high knees, butt kickers, and other stuff as we head back towards the school yard for COP. Stang took us through half dozen traditional moves to get the bodies in motion.

Hand off to YHC (Cake Boss), with some instructions on the “meat” of the workout. Count off in 9s to form 9 groups. Each group to go to 9 different stations perform the 2 exercises on each station for 3 mins. Once time is up, rotate to next station. It is a You vs You routine where the fit can challenge themselves and the new or building can pace themselves.

I shared a message around preparation in all areas of our lives. As a Boxer prepares for the match, we need to prepare if we intend to get better. Our hearts, minds, spirits need to be prepared for all the challenges and adventures life puts before us. Are you going to sit on the sidelines or read the playbook and prepare for the match ahead.

The 9 groups made their way each round to the sound of YHC and my whistle….haha. Hated using a whistle but was best way to get everyone moving together. It was a solid workout. We ended with COP and some men paying a debt of burpees for the Army/Navy game.

COT had 77 present and 4 FNG’s, Shelby, Omaha, Might Mite, & Snapper…..Welcome! Prayers for the many health concerns, sudden passing’s, and injured PAX. Prayers also for those PAX struggling in marriage, finances and parenting. Do what you need to in these areas to prepare and work through the tribulations.

Thanks to Old Bay and CSPAN for the honor to lead a Convergence at The Yard. Humbled and Honored.

We had 40 at the 2nd F at the Ft Mill Family Restaurant. They did a great job dealing with us and our stench. Was it ok for me to EH the owner while he was taking our food orders???

Merry Christmas PAX and I look forward to 2016 with all of you.

Cake Boss

 

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Clown Cars from the Fort for 1/1

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Gentlemen (and the rest of you):

I can’t speak for everyone, but I can speak for me, so I will. On 1/1/16, all PAX of F3 Nation have been invited to celebrate the 5th anniversary of this crazy thing that has inspired so many of us to burn the ships (and our fat pants), to reach in out in service and love to our community (and to our F3 brothers), and to straighten our walk with the SkyQ (which for me = My Heavenly Father). For me, this experience has touched and helped to shape nearly every aspect of my character over the last year that I have been involved, and I look forward to the next 5 years to see what changes will come from my association with all of you.

That said, we are going to support this “ultra-convergence”, if you will, and clown car up to the celebratory workout on New Year’s.

Here are the details as I know them:
1. We will meet at 0600 with wheels up at 0610 at the Baxter Starbucks
2. The workout location is Alexander Graham (AG) Middle School in Charlotte.
3. The workout start time is 0700. End is 0800.
4. There won’t be a much better time to bring an FNG, than to this. SO EH SOMEBODY.
5. I am not personally aware of any formal coffeeteria plans immediately following the workout, but I am certain that there will be at least one or two happening, so I’d plan on spending that time there as well.
6. The link to the Pre-Blast is here: http://f3nation.com/2015/12/16/the-fifth-anniversary-convergence-1116/

Several of you have committed to driving a car of clowns up, but if there are more, please let me know @darkhelmetF3, or let me know if you’d like to go, but not drive (which is the camp I fall into… Ask Spiderman (@F3_Spiderman) or Whitesnake (@Raindawg), nobody wants me to drive).

AYE!

Helmet, out.

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Inmate Revolt

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  • QIC: Howitzer and Decibel
  • When: 12/19/2015
  • Pax: Royale, Copperfield, Lugnut, Heffernin, Smuggler, Senator Tressell, Fish Sticks, Bing, Geico, Jekyl
  • Posted In: Alcatraz

12 Men Came to the Prison to be put in line by the Guards but low and behold there was no supervision.

Howitzer stepped up to lead the Inmates

The Thang

Jog to the tennis courts, circle up
Side straddle hop X 30
Imperial walker X 15
Merkin   X 10
Moracin night club   X 25
Carolina dry dock X 10
Seal jacks  X 15
Mt climber X 15
Peter Parker X 15
 
Dora 1-2-3
Partner up
#1 sprint across tennis court & back # 2 exercise then switch
50 Merkin
100 side straddle hop
200 Squat
300 Monkey humpers

Following 300 Monkey Humpers the Inmates were revolting and new a new leader arose.

Decibel took over for some Yard type PT

Mosey to Wall

20 step ups, 20 dips, 20 derkins, Rinse and Repeat

Mosey to Hill and partner up:

Partner 1 does exercise with Rock while partner 2 runs up the hill: Curls, Overhead Press and bent over row.

Mosey to stairs for a wheelbarrow up them-rinse and repeat

Mosey to Runde for Mary: LBC, Freddy, Hello Dolly, Boat/Canoe

Thank you Howitzer for stepping up to keep the inmates in line!

 

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The Fort Christmas Party – Food and Toy Drive

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As you guys are aware, the Christmas Party is this weekend. In true F3 fashion, we are taking this opportunity to give back to our community. Please consider bringing toys for the Children’s Attention Home  and/or bring some of the items below. The plan is to split the items between Fort Mill Care Center and Pilgrim’s Inn. Please consider being generous. This is our opportunity to be a blessing in our communities.

In addition to standard canned goods, Fort Mill Care Center needs:

Can fruit

Can Beef stew

Can Chili

Hearty soups

1-2 lb bags of rice

Toothbrushes

Toothpaste

Shampoo

Soap

In addition to standard canned goods, Pilgrim’s Inn needs:

Paper goods – (toilet tissue and paper towels)

Garbage bags (lawn/garden size)

Liquid washing detergent

Cleaning supplies – Lysol (disinfectant spray, cleaning product), Pine Sol, and any other cleaning products

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Into the fog

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  • QIC: Lugnut & Gekko
  • When: 12/12/15
  • Pax: Funhouse, Change Order, Senator Tressel, Sparkplug, Copperfield
  • Posted In: Alcatraz

While the fog was an unwanted guest, the 50 degrees in mid-December was a nice treat. As the 7 Pax gathered together I couldn’t help but notice the abundance of cars in the parking lot, and then Funhouse reminded me that some fools thought it would be a good idea to get up at 5:00am and run some 13 miles to start their Saturday(smart). Once Senator emerged from the boy’s room, Lugnut kicked us off with a passionate rendition of the disclaimer and then a very short Mosey to the field and we begin.

The Thang

50 ssh

25 IW

15 Peter parker

25 Moroccan Night Clubs

Dirty McDeuce (although Funhouse questioned Lugnut’s math, with no response from the Q)

Round 1 12 Merkins, LBC, Squats – Followed by a trip down and up the lovely hill

Round 2 12-Diamond Merkins, Rosolettas, Jumping Lunges – Followed by a trip down and up the lovely hill

Round 3 12 Mac Tar Jai, Hello Dollies, Knee Tar Jai – Followed by, yup you guessed it

Round 4 12 Wide Arm Merkins, Freddie Mercury, Monkey Humpers – Stupid Hill

Find a spot on the retaining wall – 15 Derkins 15 Dips

Hand of to Gekko

Slow mosey around the park to the Little League field – YHC announced we were moving to the animal portion of the workout

Gorilla Walk(Google it) to the warning track(lots of mumblechatter) jog back

Wounded Dog(think 3 legged bear crawl) to 2nd base switch legs to the warning track – jog back

Crab Walk to 2nd base, Bear Crawl to the warning track

Find a piece of wall – 10 Donkey kicks and then walk it up the wall for a 10 count – Rinse and repeat

Ok no more animals – mosey to find some pavers and back to the field and partner up

Partner 1 runs to the other end of the field partner 2 paver presses – Swap

After some debate on the actual weight of a paver(we settled on 100lbs)  Go again Partner 1 runs, with the paver Partner 2 curls with the 100lb paver – Swap

Partner 1 runs without the paver Partner 2 Squats with the Paver

Return the pavers, check the watch – oh good we have a few minutes for some cardio. Mosey to a nice natural half pipe(gotta love Tega Cay hills) Run to the bottom of Hill#1 10 CDDs Run to the top of Hill #2 10 CDDs, To the bottom of #2 10 CDDs, back to the top of #1 10 CDDs(lots of mumbles from the Pax, good to have Sparkplug back with the Pax)

Mosey back to the parking lot for a brief abb lab.

As we finished our first 13 mile man returns, nice work Photobomb, as the count begins Fish Sticks cruises in, followed by a gassed Zima, with Crash right behind, eventually joined by Axle and Cerrano. Nice work boys!

COT

Announcements – Much talk about the Christmas Party

Thursday Laces out Convergence at WEP (no Tempo that day)

Joe Davis run Jan 9

The YETI

Prayers for our F3 Brothers and FIA Sisters down in Kiawah

 

 

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