Ten Dark-Thirty

Posting on behalf of Alcatraz:

A faithful 28 (including some Kotters and a PAX from Raleigh) almost out posted the temp in the gloom for an Alcatraz VQ downPAINment.

The Thang:
Mosey to bus parking lot with Stoli skips
19 x SSH
17 x Imperial Storm Trooper
15 x Mountain climber
13 x Windmill
11 x Merkins

TenDarkThirty (10 exercises in the dark for 30 seconds each)

  • Burpee
  • Low Flutter
  • Carolina Dry Docks
  • LBC
  • Lunges
  • Low Dolly
  • Merkins
  • W
  • Jump Squat
  • Reverse crunch

Partner sprints across parking lot

TenDarkThirty repeato – reverse order

Partner sprints

TenDarkThirty repeat with bonus AirborneMindBender

Mosey to Middle School wall
– Partner 1 Donkey kicks and partner 2 run to sidewalk 2 burpees – switch
– Partner 1 Balls to the wall and partner 2 run to sidewalk 4 burpees – switch
– Partner 1 Peoples Chair and partner 2  – run to sidewalk 6 burpees – switch

Mosey to front of school

Everyone starts in plank
– Partner 1 bear crawl across the parking, return with high knees while partner 1 holds plank,then switch

Mosey for Mary
– 10 x Plankarena
– 10 x The Squirm


It was an honor to lead the PAX today.  Glad to get that VQ out of the way.  Thank you for joining me for a downPAINment as we grow in strength and honor alongside each other!

YHC – Alcatraz

Sound off in comments for announcements and moleskin items.

8 thoughts on “Ten Dark-Thirty

  1. Colonel Mustard

    @Alcatraz T-Claps on your virgin Q brother. Most of us back in the day for our virgin Q built in a bunch of mosey sessions to give ourselves a breather but you my friend kept us going. I surely didn’t expect sprints, just saying. Look forward to another one of your Q’s in Feb.

    @Chowder, does your family play the silent game at home? Lots of #mubblechatter this morning.

    @Frodo See you next time when you EH another guy and he steps up for his Bootcamp virgin Q… #bootcampavoider

    @Reddawn Nice to see you out this morning brother

    @Sully Is this a regular thing again? Glad to have your wisdom back with us.

  2. Bootstrap

    @Alcatraz great Q this morning…your transformation is one that is testimony to how F3 can change lives

    @Old School glad to see your commitment and consistency…you will be at the front and Q’ing soon

  3. Google

    @Alcatraz… Great lead today! The workout was solid and kept the heart going and had a nice flow. #wishIcouldsprint

    @Sully great to get a little F2 with you this AM. Would love to get a chance to hear the full account of your story on the plane ride you took!

    @Chowder I know I will be seeing 1 legged burpees with the Raliegh twist on your next Q!

  4. The Nanny

    @Alcatraz Great lead. Well constructed. Hit legs, arms, abs, aeorbic. I am still impressed you did it w/o a weinke. Glad to be there for your first one – always memorable.

    @Red Dawn Glad to see you out and to partner up with you.

    @Huevos Kotters to you. You showed up today and remembered what you liked about posting. Now the secret is the grit your teeth, post even when you are sore, and make this thing a habit you can’t lose.

    @Rundown Impressed with your consistency. Keep it up. The first few weeks are the hardest and then it….stays hard….but you get more fit.

    @Swamp Thing It is awesome watching an F3 success story in the making. T-claps to you for posting consistently AND digging deep to finish out sets while we are on the move. Keep getting those feet over the side of the bed in the morning. That’s the hard part.

  5. Skipper

    Really? @Alcatraz VQ?! #sleeper I would have thought you’ve done this Q-thing before. That’s our bad for not pushing you sooner. Oh well, now we know, you are ready, willing, and very able!

    Congrats! Wish I was there.

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