Cable Guy QIC:

Run around Runde twice!

COP:

30 SSH

15 Wide Merkins

25 IW

15 Diamond Merkins

25 Sumo Squat

25 MC

Split in two groups

Group one lap around Runde

Group two Lunge walk half parking lot, Bear crawl second half 50 SSH

Swap rinse and repeat

Plank-o-Rama

Hand off to Trucker QIC

Split in 3 groups

Group 1: 10 Pullups down to 2 with 5 Burpees in between

Group 2: Suicide Sprint Squats

5 Squats 1st Line, 10 Squats 2nd Line, 15 Squats 3rd Line

Group 3: Lunge Walk half of Park Sprint 2nd halfTunnel of Love

10 Merkin Douple Taps

Ab Blast by Maximus

Great to see the 2 FNG’s hang tough! Look forward to seeing them out there again!

Still MIA is Funhouse must be on an extended vacation! Too quiet!

11 in the PAX gathered Alcatraz on this humid Summer Tega Cay morning but after a tour of the neighborhood hills, Senator Tressel brought us back home for an ab lab in the rain. It was a welcome change from carrying your buddy up a crazy hill.

Maximus had a great idea (on paper, at least) of doing a 4-corners drill that will likely keep the PAX from washing their hair Sunday AM. A necessary audible was called to bring the PAX back together for another round of ab lab.

The Thang:
Senator Tressel on the Q:
Mosey out of Runde and run to the cul-de-sac on Mariana Court for COP All in cadence:
SSH X 40
Merkin x 15
Squat x 30
IW X 30
Mountain climbers x 20/hold/Peter Parker x 20/hold/Parker Peter x 20
Sumo Squat x 30

Mosey to base of steep hill at Tara Tea
Lunge walk up hill, walk backward down
Power skip up hill, walk backward down
Partner carry up hill, jog down, flapjack, back up hill
Mosey back to Runde Mary:
Hello Dolly x20, Rosalita x 20, boat and canoe (20 sec hold, x4), LBC x 20

Hand off to Maximus:
Split the PAX into two groups and start the 4-corners at opposite sides. Start with 20 Gator Merkins and 20 CDD then run (good luck with that) to the next corner and do 19 and so on. The one constant is your 10 Burpees at each station. The goal was to get below a 10 count but we got to 14 before I had to call an audible and bring the PAX back together for Ab Lab. I didn’t hear any complaining about that decision so I’m assuming all were in favor…AYE???

Hold the elbow plank until brother Decibel returned from the latrine.
Russian Twist
High Slow Flutter
Hold the Elbow Plank for more slow counting by the PAX

Moleskin:
Senator and I were appreciative of the opportunity to bring a little pain and sweat this morning and I think we can all agree this was a challenge. The PAX was very quiet at COT so hopefully nobody was too angry at the Q’s. For those not doing BRR, please consider the Camp Care 5K and also the Premature Oktoberfest with OMB. Check the email for all other updates, including the invergence at the end of September.

With Free Bird out due to a bad case of the “Montezuma’s Revenge”, West Nile, or possibly even uncooperative hair product, YHC stepped up and took the reigns of the Q.  Actually I was reminded by my calendar alarm at 6:15, it was my Q anyway…  with no weinke in hand, but a full steam of “Git R Done”- we headed out into the Gloom for Pearls on a String Field Trip:

The Thang:

Mosey to the Tennis courts- 1/2 mile.

COP

SSH, IW, Windmill, CDD, Squat.

Line up, count by 2’s.

Group1 suicides,

Group 2: 3 Merkin: Burpee (Reg, Diamond, Wide)

Flapjack.  Rinse/repeat

All on the line for

Squat walk/Run back

Psycho Bunny(bunny hop burpee)/run back

Sneaky Lunge/Run back

Bear Crawl/Run back

Mosey to wall- 1/4 mile

20 dips, 20 step ups OYO

Mosey to Cart Path Hill

Run up/Run down 75% speed

Run backwards up, regular down

Lunge up with rock/Lunge down with Rock over head

Run up AYG to cart turnaround and dump into 9th fairway

AB LAB YCI(you call it’s): protractor, LBCs, Windshield, 6 inches, hello dolly, freddy mercury, X/O, Grave Diggers and a few other sucktastic exercises.

Mosey home- 1/2 mile

COT:

Lots of musical/odoriferous contributions this morning.  Not sure if it was Pick 6’s South of the Border dinner choice, Cable Guy’s confirmed love of Chardonnay, or an overall statement about my selection of exercises.  We shared a couple of laughs at Beast’s expense do to his “positioning” to show off his sexy calf sleeves.

Proud of the PAX today.  A lot of running/cardio and fewer 10 counts offered.  Our very own little Alcatraz and Golden Corral crew is turning into a lean mean machine.  Prayers/blessings for Senator’s brother, Decibel’s wife: Jenny.  And as I type this, learned Repeat’s wife had their baby- prayers and blessings to his family.  Thanks for the opportunity to lead such a great group of leaders and men.

Jekyll

The shovel flag was planted and 16 strong were lured to beautiful Runde Park for another beatdown at  Alcatraz.  Here is what they did:

The Thang:

Decibel at Q

RAR (run around Runde) and alternate between butt kickers, high knees, Karaoke, and side shuffles.  Mosey to the first field for COP:

IW x 25, Cherry Pickers x 25

Mountain climbers x 20, hold, wide arm merkins x 20, Peter Parker x 20

Windmill x 20

Parker  Peter  x 20, hold, diamond merkin x 10

Mosey to playground, spit into three groups

Each group do the following 15 pullups, 25 derkins, 25 dips, 25 LBC.  Rinse and repeat.

Do a third set with 10 pullups, 20 derkins, 20 dips, and 25 Freddie Mercury.  Plank and hold until all finished.

Hand off to Senator Tressel

Mosey to concession stand wall and break into 4 groups for the Power Square:

Group 1:  Walk on hands (wall walk) from 1st corner to 2nd corner

Group 2:  Lunge walk from 2nd to 3rd corner

Group 3:  Bear crawl from 3rd to 4th corner

Group 4: Reverse lunge walk from 4th to 1st corner

Everyone go through the square 3 times, plank when finished.

Jog out of the fields to the bottom of big hill (need a name for this) behind Runde Park

Run up hill and do 10 burpees at the top, run back down, and run in a circle until everyone is down.  No one stops.  Repeat the cycle two more times.

Find the grass at the bottom of the hill for mini-Mary:

IC:  Freddie Mercury (fast and slow) x 25, then low flutter x 15

Slow jog up the hill and back to the park for COT.

Moleskin:

Great work by the Pax today.   Decibel’s pull up/dip/derkin repeats at the playground were tough.  I  thought I might have to modify my portion of the workout due to fatigue.  But,  the ‘Q effect’ took over and I decided to go for it.  The Pax responded in kind.  The second half  wall walks and the long hill repeats with no stopping were equally tough, but everyone gave their best to push through it today.  Well done, gentlemen!

I turned 50 this past Tuesday and had an awesome week with my family and friends.  Qing today’s workout with my pal, Decibel, was a perfect way to finish the week.  F3 has been a fantastic addition to my life for the past 20 months,  and I only wish that it was around 10,  or even 20 years ago.     Today,  we had four members of the Pax who were 15 years old or younger.  How lucky they are to have been introduced to F3 at such a young age.  In 10 years, I wonder if they will still be rolling out of bed at ridiculous hours to do burpees in the dark?  In 10 years, I’ll be 60.  I wonder if I’ll still be able to do burpees at all?  Man, I certainly hope so!  It will always be a privilege to lead such a fine group, and it’s something  that I hope to be doing for many years to come.

28 Pax gathered for a welcome party to start the weekend

Cable Guy Q

Lap around both fields

COP

50SSH

10Peter Parker

10Parker Peter

10Mountain Climber

50 SSH

15 Merkins

25SSH

Pair up

Grab a Paver

Partner to the fence and back with paver

Partner 2 10 Merkins/10 LBC/10 SSH

Rinse and repeat 4 times

4 corners o pain

1 burpee

2 burpee

3 burpee

4 burpee

Hand off to Trucker

10 Burpees

2 Laps round the park

20 Dips

5 pull ups

20 step ups

20 squats

10 Burpees

Ladder

Mosey to 2nd Field

Wall sits

Partner run around the field

swap

Navy Seal Sit ups

Finish with Protractor

Mosey to COT

Good paced warm up right into some great cardio to get the weekend started off right! 5 FNG’s (most were 2.1’s) came for a welcome they won’t soon forget!