Disclaimer and welcome to #AlcatrazF3 and a special “shout out” to MacGyver and Senator who have set a really cool Q/PAX exchange on Saturdays to get some variety into The Fort / Tega Cay Q rotations. I always appreciate the opportunity to Q, and appreciate the forum to occasionally spout off with some of the “truth nuggets” about what F3 has done for me.

Apparently the night prior a discussion on the twitter machine about me getting “soft” and when I Q, you only get to do windmills and yoga (for those who don’t know me, YHC loathes both)

I completely changed my Weinke because Duke Power must be sponsoring the ball fields, because every light in the house was on. In addition the PAX are 5 really fit runners, so I figured the hill repeats would have been too easy for this crowd. So we jumped back into my wheel house of 100 yard sprints (always a crowd pleaser).

I attempted to bring in a couple of VQ to audition and both avoided me this week…you know who you are…I am still here and you still need to Q, just let me know where and when you are ready.

COP

SSH, IW, Squats, Windmills, couple of others to warmup…

Where are Audit, Package, and WWL? Not here…

Sprinters warmup

We began a sequence of ladders covering about 100 yards (think 7…6…5…4…3…2…1)

All running forwards with burpees ladder and counting down from 7

Sprinters sequence

All running backwards with CDD ladder and counting down from 7

Sprinters sequence (about this time Senator is still not winded, Minute Man is really really fast, Photobomb is as fast as Audit backwards, Chicken Hawk is telling stories, and Cable Guy and I are discussing #P200 stories, so I give the, “this is a race against yourself” and the chatter stops and transitions to gasps)

Another Sprinter Sequence

All running starting backwards and transitioning to forwards CDD and counting down from 7

Faster Sprinter sequence

In honor of Audit = burpee broad jump down across field

We did a few sprint/jogs to stay loose and recover

As an intermission we had a discussion about the decision to do F3 each morning. We motivate each other and hold each other accountable. #HIM #ISI #IATA #REDPILL = Here is a link to the post I mentioned: Check out’The Sedentary Life Vs. The DRP.’: http://f3nation.com/2015/03/23/the-sedentary-life-vs-the-drp/

Another final sprinter sequence using teams

Quick discussion on #NOFATPANTS and holding ourselves and our friends accountable, and the goal to surround yourself with men who are strong in faith, mind, and body.

AB Lab = Dealers Choice

We had to have almost gotten in at least 3 miles

COT

Prayer & Praise, BOM, and post fellowship

YHC had to “leave something in the tank” for Gladiator Games (I clocked an 8.34, toughest course I have done #TCLAPS to Pebbles and IL Crew for new heights in #CSAUP, and to #Gunny for encouraging me through the course with “razor sharp” BadA$$er)

Moleskin:

Always an honor to Q, here is everything in my notes:

• Lots of guys traveling this week for Spring Break
• 4/18/15 & 4/25/15 Gastonia #Clowncar
• 5/2/15 1 year Anniversary of rock hill with Dredd & OBT
• 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast this week
• If you haven’t Q’d , step up, it is what makes F3 work
• #HIM = High Impact Man
• #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online, back away from the buffet of sin, and insure your friends do the same
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
• Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

+ I love windmills said no one ever…