BIRTHDAY BASH AT ALCATRAZ

Sixteen strong rose from the fartsack on a gloomy Saturday to get punished by two virgin Alcatraz Q’s: Maximus and Cable Guy (celebrating a birthday F3 style)

The Thang:

Maximus at Q

SSH x 25

Squat x 20

CCD x 15

Merkin x 20

Mosey to short wall behind home plate

Step ups x 20 L and R

Mosey back to field

Half froggers x 15

Full froggers x 15 (crowd pleaser)

15 grave diggers L and R

Hand off to Birthday Boy (Cable Guy)

COP:

25 SSH

10 Wide Merkins

10 LBC 4

4 Corners O pain: Break into 2 groups

Complete 8 corners starting with5 merkins & 5 LBC

Run to 1st corner and complete 10 Merkins & 10 LBC

Run to next corner 15 Merkins & 15 LBC

Run to next corner 20 Merkins & 20 LBC

Run to next corner 20 Merkins & 20 LBC

Run to next corner 15 Merkins & 15 LBC

Run to next corner 10 Merkins & 10 LBC

Run to next corner 5 Merkins & 5 LBC

Run to Center and Plank-o-Rama Break into 2 groups

Complete 8 corners starting with

Run to 1st corner and complete 2 Burpees & 10 LBC

Run to next corner 4 Burpees & 10 LBC

Run to next corner 6 Burpees & 10 LBC

Run to next corner 8 Burpees & 10 LBC

Run to next corner 8 Burpees & 10 LBC

Run to next corner 6 Burpees & 10 LBC

Run to next corner 4 Burpees & 10 LBC

Run to next corner 2 Burpees & 10 LBC

Proceed to COT Q-Cable Guy

Happy Birthday, Cable Guy! YHC thanks you and Maximus for stepping up to Q this morning. Good to get some new blood at the Q and bring some new exercises for the Pax. Well done, men!

Announcements:

January 4 Convergence with Charlotte area F3 at Walter Elisha Park, plus Joe Davis 5K. Everyone who is anyone will be there so don’t miss this great event.

Spring Mud Run – stop thinking about it and just do it. You know you want to! Check the F3 site for details.