16 of our area’s finest men entered the gloom for their Saturday downPAINment and we picked up 2 more along the way.  YHC checked to see who the Q was on Friday night and noticed no one had made a HC.  Feeling a since of responsibility after attending Q school this week, TenDarkThirty was rebooted from January with a few additions.

The Thang:
Mosey to across main road to small lot
19 x SSH
17 x Imperial Storm Trooper
15 x Mountain climber
13 x Windmill
11 x Merkins

Mosey to bus parking lot for Ten Dawn Thirty (10 exercises in the dawn for 30 seconds each)

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

Partner up at the loading dock.  Partner 1 runs to loading dock, jumps up and runs back down the ramp while partner 2 does squats.  Switch until 100 squats are done.

Mosey to the front of the school with all the teenagers waiting for a field trip.  Partner 1 does burpees while partner 2 does 20 dips, switch.  Followed by alternating through 15 incline merkins, then 10 decline merkins and the other partner doing burpees.

Mosey to side parking lot for Ten Day Thirty (same 10 exercises, but it was a little brighter).  Pom Pom and Crunch finally found us.

Single line at the rails.  Line planks while members of the PAX traverse along the top of the rails.  Planking PAX moves forward until turn to attack the rails.

Mosey to back parking lot and partner up.  Partner 1 runs around far island and back while partner 2 does squats.  Switch until 100 squats are done.

Mosey to concession stand.  Partner 1 does donkey kicks while partner 2 runs a lap around building, then switch.  Followed by balls to the wall/1 lap, then people’s chair/2 laps.

Mosey back to starting parking lot for Ten Done Thirty (we were done after these 10 exercises plus a bonus 30 seconds of airborne mind binder)


Announcements – Haiti Mission Trip see @Frodo for details and HC by May 1

Nakedman Moleskin

  • Welcome CRUNCH!  Thanks to Pom Pom for the EH.  Hope you will be a regular to the gloom.
  • FYI – Sandman bleeds blood not sand after colliding with the loading dock.  But I’m sure his shin looks way better than that piece of metal.
  • Shingles didn’t stop Murdock from posting even though just wearing a shirt is more painful than the exercises.  But beware in future posts he might go shirtless.
  • Glad Frodo could show up on his bike for announcement time
  • T-claps to Pharaoh for making sure those high school kids understood we are grown men doing grown men work.  Nothing like being an inspiration to the slothful, smart phone obsessed generation.
  • Death of a dream happened today.  Major Pain left early to  – wait for it – have his dog groomed.  My gold standard of manhood took a hit today.  But as Major Pain would declare – he can take multiple hits to his manhood and still be more of a man that the rest of us!  So it’s all good.

As always, it is an honor to be part of F3 Nation – Alcatraz



6 thoughts on “TenSomethingThirty

  1. MajorPain

    Great beat down! Not sure about letting a guy named Alcatraz lead the workouts! For full disclosure my dog is a Great Dane. Thanks for partnering up with me also.

    1. The Farm

      When I think of a dog going to the groomer, I think poodle. But I couldn’t picture it in this case.

  2. The Farm

    Great beatdown Alcatraz!

    Also thanks to @Pharaoh for partnering up! By the way, I “felt the fear and ignored it.” Ran the 5k. Definitely not a PR but I just wanted to finish. Saw several Highlands and Rolling Stone brothers as well.

  3. Hammer

    @Alcatraz, great beat down. I’m feelin it! I particularly hated all the burpees. Thanks for stepping up. You are indeed a Q School Graduate.

    @Major Payne, did you get your nails done too?

    @raptor, thanks for partnering with me, hope the loading dock is ok from your knee impact.

Comments are closed.