11 strong men got just a little stronger

Funhouse starts us off with a Mosey around the Park and some COP

then we begin the real Fun

partner up and do some running to the fence and complete 100, 200 , 300

Hand off to Cable Guy

Partner 1 grab a block

500 Squats with overhead press lap around field till all 500 complete between partners (crowd pleaser)

250 Bent over rows

125 Block Merkins

The bright lights of Runde greeted 8 strong for an Alcatraz beatdown at the hands of Senator Tressel and our newest  VQ, Fish Sticks.  Here is what we did:

The Thang:

Senator Tressel at the helm:

Easy jog out of the park and up Windward drive to the circle.  Karaoke around once facing in, and karaoke around again facing out, jog back to Runde for COP:

All in cadence;

SSH x 50, Diamond x 10, Crunchy frog x 25, Squat x 25, Windmill x 20, Wide merkin x 20, Hillbilly x 25,  LBC x 25, MC x 25/hold/left arm and leg high/hold/right arm and leg high/hold/6″/hold

Mosey to playground:  Split into 2 groups.  Group 1 does 10 pull ups, Group 2 does 20 dips, flap jack and rinse/repeat.

Mosey to concession stand wall, and sit against wall- arms up, clap overhead, arms out – 2 min hold. Take a few steps and shake ’em out.  Walk back to wall and do BTW for 60 sec.

Hand off to Fish Sticks:

Short mosey to the first ball field and get back into 2 groups.  Each group does the following:

1 person runs the path around the park while the others do the following:

100 bomb jacks, 200 lunges, 300 merkins, and 400 LBC’s.   Each person takes a turn running until the group finishes all the exercises.

Line up by the fence that splits the ball field.  Three rounds of sprints and exercises:

Round 1:  Run at 50% effort to last light pole and run back.  Repeat at a sprint pace.  Jog to parking lot, grab a paver and do 20 curls and 10 overhead presses.  Jog back to start

Round 2:  Sprint all the way to the opposite fence.  Repeat.  Jog to small retaining wall and do 20 step ups on each leg and 20 dips.  Jog back to start

Round 3:  Sprint all the way to the opposite fence.  Repeat.  Jog to COT

Moleskin:

It was fitting that Tega Cay Parks and Rec turned on the lights this morning for Fish Sticks’  VQ. Our fried friend had an auspicious debut and he wasn’t afraid to push the Pax on his first outing at Q   Not sure how he would do in water, but he was plenty fast on the ground during he sprints – leading the group on every sprint and looking plenty fresh at the finish (fresh fried fish at the finish – sounds like a Dr. Suess book  I used to read my kids….)

It was another beautiful, cool morning at Runde and it was good to see our old friend Bojangles (who used to swear off F3 at temps below 50 degrees), and also welcome an Alcatraz FNG, Tesh, who is moved here from Greenville.  Welcome and hope to see you again.    As always, it’s a honor to lead such a fine group of men,  and I am very grateful to be able to do it.

Announcements – Fast 5k (completed and hugely successful as of this writing), Mud Run on Oct 24, CAH run in Baxter on Nov 7, Christmas Party on Dec 19.  Check Twitter and the website for updates.

Continued prayers and support for the people affected by the flood in Columbia.

Five men drove to Alcatraz this morning to test the weather and themselves.  It was very clear that most of the inmates were denied yard privleges as they were still in their cells. I’m sure a little rain didn’t scare them away.

We skipped many of the gathering pleasantries and started with a simple “It’s wet, don’t get hurt” caution and headed off on a mosey to the tennis courts.

Circle up for a brief chill chaser.

30 SSH
10 Windmills
20 Mountain Climbers
10 Merkins
20 Low Slow Squats

Line up on the fence
Lunge Walk across courts
Bear Crawl back
Repeat Reverse
Lunge Walk across courts
Crab Crawl back
Repeat Reverse
10 Bomb Jacks
Lunge walk across and back

Partner up (which at this attendance level was a group of 3 and a group of 2).
A Dora 1 2 3, (cut to a 1,2,1 due to time)
Doubles Line Suicides and
Total Count 100 Merkins
Total Count 200 Bomb Jacks
Total Count 100 Squats

Hand-off to Aquaman who opened with a discussion of faith in light of recent national and global events. YHC can’t do justice to the message here, but my takeaway was that we are all called to play a role in god’s kingdom. Be confident in your faith and demonstrate it as you are called.

And so Aquaman began with a little speed/agility work.
Start with squat in a ready stance and begin to sprint in place, turn to 3,6,9&12 o’clock postion to complete one round. In cadence. Shuffle to he right then to the left and back to starting position then 10 merkins. Repeat X5.  (Legs Smoked).

Mosey from courts to walls at entrance to golf course. With one leg raised to the wall, we conducted 10 single leg lunges, switch to opposite leg.
20 derkins, hold, 10 derkins, hold for 10 count.
Dips, 30,20,10.
Single leg step ups, switch for 10 each.
Mosey back to Alcatraz, and grab a paver.
20, curls, extend arms straight and hold out for 5 seconds,
10 curls, hold for 5 seconds,
5 curls hold for 5 seconds.
Move to tricep extensions with paver.
20,10,5.
Move to shoulder presses,
20,10,5.
Place the paver on the ground and with one heel on the paver 20 squats. then switch legs.
Back to some more agility work, with paver on the ground, and one foot on the paver, sideways hop over the paver while touching the paver with opposite foot each time. 20 oyo.
Move to AbLab.
20 leg raises while holding paver,
20 LBCs,
20 Freddy mercs,
protractors.

COT – Prayers for those having surgery this week, and those struggling with finding their own way. Patience for us all as we deal with the trials of life and family.
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