Jail Break at Alcatraz

2014-11-22Leave a comment

QIC: Jekyll and Smuggler
When: 11/22/2014
Pax: Minute Man, Cash, Senator Tressel, White Lightning, Pick 6, Gears, Decibel, Zima, O2(FNG), Tater(FNG), Strange Brew(Area 51), Badger, Pink Slip
Posted In: Alcatraz

T’was a fine morning in the gloom- a brisk 28 degrees did not deter 15 manly men from sharpening their bodies and their minds. We were graced with two FNGs- welcome brothers’ Tater and O2 as well as a visiting brother from Area 51- glad to have you, Strange Brew. You are welcome back any time. Brief talk about our blessings and remembering to find them and count them by not getting mired down in day to day inconsequential setbacks or disappointments. Off we went…

RAR(Run around Runde)

COP

SSH 10, 15, 20, 25

Mountain Climber 10, 15, 20, 25

Squat 25

Monkey Humpers 25

Merkin Clock- # of merkins per clock position 1-12. #crowd pleaser

Mosey to THE WALL

Lunge walk to fence, hop fence, bear crawl hill, 10 bomb jacks

run back

bear crawl to fence, hop fence, squat walk hill, 10 bomb jacks

run back

psycho bunny to fence, hop fence, run hill, 20 SSH

run back

In/Outs x 20

… Hand off to Smuggler who provided instruction on a triple loop of Runde. Apologies to the PAX for abbreviated and partially inaudible directions, but everyone got the gist and took off.

20 Merkins at the Firehouse Mosey to the top of the hill and down to the batting cage.

Bunny Hops to the top of the hill and mosey to the gate at the far end.

50 LBC’s

Mosey to the playground for 20 pull-up’s.

Mosey to the firehouse and go again….and again

Some speed work across the ball field. 75% 100% 50% 100% Always a favorite when the legs are already tired!

Finally split the group for:

Wall sit and Lunge Walk

Wall sit and feet first Crab Walk

Wall sit and feet first bear crawl. (I think this is when our Strange Brew decided to audible a Balls to the Wall.)

Balls to the Wall and Lunge walk

It is always an honor to lead such a great group. Thanks for pushing me and each other.- Smuggler

COT

NMM:

Tough workout today men. Everyone did exceptionally well. We moved in one giant herd today. Remember to be thankful for all that you have that is right in front of you. Don’t look 10 feet past, desiring something else. In that spirit: a few observations:

been 1.5 years for me with F3. I still get #mumblechatter about my coffee cup.
been 1.5 years for me with F3 and I still can only do 4 legit pull ups. had to modify #JVTEAM
Tater is old man strong. 55. #respect
plank position “6 inch” jokes never get old. they should, but don’t. #maturity
Overheard from Strange Brew: “used to be whenever I would drive by a park- I would think- hey there’s a park. Now I drive by and think- hey there’s a GYM” right on, brother. Aye!
Congrats to Decibel’s 2.1. M and 2.1 healthy and home. #sleepisoverrated
Solid F2 gathering for coffeeteria following the beatdown. If you have not made this part of your morning routine, I highly recommend
MONDAY: ALL FORT AOs Converge at The Armory 0515; THURSDAY: ALL FORT AOs Converge to The Ranch 0600
F3 Christmas party- DEC 12th. M’s included. get a sitter now. http://www3.signupgenius.com/mobile/index.cfm?action=signups.signup&URLID=70a0e4ca4ab2daa8-f3fia&emailid=23162087
Check the website: Joe Davis Run, F3 Dads,

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Workin’ the Ranch

2014-11-20Leave a comment

QIC: Senator Tressel
When: 11/20/14
Pax: Cake Boss, Old Bay, Chicken Hawk, Stang, McGuyver, Serano, Cash, Anchorman, Gecco, White Lightning, Black Hawk, Maximus
Posted In: The Ranch

Thirteen cold weather cowboys hit the Ranch this morning on a beautiful, crisp SC morning. Here is what they did:

The Thang:

Two left for a run (one was Cake Boss – yes, that’s right, he’s a runner now!), while the rest jogged over to the drive in front of Springfield Middle for COP:

Merkin x 10, squat x 25, IW x 25, MC x 25, SSH x 40

Plankorama: Start in the plank position, do 10 merkins, hold, left arm/leg high, hold, flip over to an inverted plank (face the sky) and do 10 dips, hold, right arm/right leg high, hold, flip back to plank, walk up to CCD x 5, walk back down to plank, 6” hold, back up to regular plank. Rinse and repeat while staying in the plank.

Mosey to the nearby hill for Jacob’s ladder. Start at 5 and finish at 10 burpees at the top of the hill. Plank when finished.

Mosey to top of hill for Jack Webb, 1 merkin/4 overhead claps to 10 merkins and 40 claps.

Indian run back to grass area near school entrance and form two lines facing each other

AB Challenge

1st pair picks an ab exercise and the number of reps. 2nd pair does the same, but has to add at least five reps to the previous number, and continue with the rest of the pairs. We had five pairs and did Russian twists, Freddie Mercurys Hello Dollies, Rosalitas, and LBC’s Started at 10 and work up to 55.

Line up and face the driveway:

Lunge walk to the driveway, run backwards to start, and repeat

Bear crawl to the driveway, run backwards to the start, and repeat

COT

The Pax faced another day of brisk temps in the gloom, but with no wind, it was great exercise weather. YHC enjoyed his first Q at the ranch – lots of space and plenty to things to work with. Had a motivated group out there this morning, and it’s always a blast to lead such a fine group of men.

Announcements

Last call for lightly used men’s athletic shoes for Charlotte Rescue Mission. Bring to any local Fort workout on Sat. Cake Boss will be at WEP this Saturday to deliver them.

Wednesday night runs (Run and Gun) weekly in Baxter, followed by 2nd F

New 3rd F starting on Thursday mornings at Jump’n Java, 6:45a, check Twitter for details

F3 Dads at Runde Park, Dec 13

Fort Mill Xmas Party, Dec 12

Congrats to Decibel and his wife on the birth of healthy Adelie Katherine Fike

Prayers for those struggling with illnesses.

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Children’s Attention Home Angel Tree

2014-11-19Leave a comment

QIC: Chicken Hawk
When: Through 12/13/2014
Pax: All
Posted In: Uncategorized

THE THANG: We are organizing an effort with CAH to give the PAX an opportunity to give back to the community in a small way. We are participating in an Angel tree for the Children’s Attention Home. The PAX is being engaged to participate by taking an Angel(s) at an AO or through sign-up via Signup Genius (see link below).

This Angel tree works a little differently than other tree’s you may have participated in the past. You are taking an Angel to purchase a gift for a general need rather than a need for a specific child. These needs may be satisfied specifically during the Christmas season or throughout the year as new Children arrive at CAH.

We have volunteered to provide for the needs in two areas for the kids:

1) Building Sets: Legos, Knex, Magnetix, Lincoln Logs, Etc

2) Remote Control Cars and (Nail-Free) Model Car Kits

** Note: CAH houses children from ages 18 months to 18+ years so you don’t necessarily need to just buy for the younger children.

Please consider supporting the Children of CAH by signing up for an Angel or as many Angels as you are capable. Please bring your unwrapped gifts to any AO site Q (see weekly e-mail for Site Q list) through December 13^th or to the Christmas Party on December 12^th and they will funnel them back to me, Chicken Hawk.

THE WHEN: Monday, November 24^th – Saturday, December 13^th

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Indian Land Retains The Title

2014-11-19Leave a comment

QIC: Bounty Hunter
When: 11/18/14
Pax: Anchorman, First Pump, Deacon, Bolt, Old Bay, Twister, Chicken Wing, Red Banjo, Crabcakes, Stang, Opie, Sharknado, CSPAN, Bay Hyme??, Macgyver
Posted In: The Fort, The Reservation, The Snake Pit

Sixteen PAX braved the brisk morning for a little downPAINMENT at WEP. Some chatter how some PAX were impressed of those still wearing shorts (all two of us – myself and chicken wing). That decision to wear shorts on this fine 30 degree morning was contributed to one of two things; we’re that hard core or that stupid. You decide!

Warm up:
Mosey to the parking Lot on Massey St.
High Knees: 15 yds (down & back)
Butt Kicks: 15 yds (down & back)
Forward Lunge: 15 yds (down)
Backward Lunge: 15 yds (back)
Shuffle: 15 yds (down & back)
karaoke: 15 yds (down & back)
Shuffle 15 yds, turn and sprint 15 yds (down & back)
Back Peddle 15 yds, turn and sprint 15 yds (down & back)
Jog/Sprint/Job: 15/15/15yds (down & back)
SSH: 30
Mountain climbers: 20
SSH: 20

The Thang
PAX divided into 4 groups. Each group had a station with an exercise, once reps were completed for one station, plank until all 4 groups were done. Completed 2 cycles with following exercises:
Cycle 1:

Squats: 50
Tuck Jumps: 50
Jump Lunges: 25 each leg
LBC’s

Cycle 2:

Merkins: 50
Freddy Mercury
Carolina Dry Docks: 50
Moroccan Nightclub

Oh, did I forget to mention SUDDEN CHANGE? Every time I felt like it, sudden change was called… All PAX stopped what where they were and ran to the middle of the parking lot and had to do burpees on my count every time I said “down”. There was a total of 7 “Sudden Changes” called with a total of 75 burpees completed. (kudos to Twister for best form)

Mosey back to WEP with a small detour of bear crawls.

THE N-DRILL: Simple football drill where 4 cones are setup in the shape of an “N”. We had 2 “N-Drills” setup for a little fun and friendly competition. Teams 1&3 vs Teams 2&4. Each PAX went head to head with another from the opposite team. Finding the winner was simple, “who can complete the N-Drill the fastest”. After several rounds and each PAX getting use to the drill, we did “Winner stay on” and “loser plank up or do an exercise” until we had one champion!

To everyone’s surprise CSPAN showed his “Old Man Speed & Tenacity” to make it in the final round with, well myself. In the end, old man speed wasn’t enough to take home the gold, but was respected!

Mosey to COT

Moleskin
As it stands, Indian Land still prevails as most athletic, hardcore, handsome, awesome group in the Fort Region… pulling yet another winner from our friendly competitions (Even though, some might call a little home field advantage with the drill selected coming from a tribesman in Indian Land). All joking aside, it’s always an honor to come back to WEP and lead a bunch of great men. As we go through our week remember this, “God’s Grace Defies Reason and Logic” and no matter what we do, He’s already paid the price for us!

Bounty Hunter over and out!

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Cold enough to cut glass

2014-11-17Leave a comment

QIC: Pusher and Jekyll
When: 11/15/2014
Pax: Red Banjo, Cross Check(FNG), Acme, Old Bay, Crab Cakes, Mustang, Rooney, Chicken Wing, Flat Tire, The Package, Magnum( FNG), Dark Helmet(FNG), +3 I cant remember- sound off in comments!
Posted In: The Fort

17 men ventured into the gloom knowing full well that to survive the cold- you’d have to be strong mentally, work hard, and keep the body moving. Pusher lead us off with just the right combo…

Mosey to COP

SSH x 40

Merkins x 15

Carolina Dry docks x 15

Windmills x 15

Squats x 20

Drill Bits- there was no easing in. Deconstructed burpees are the #hate

20 Mtn Climbers

15 Merkins

10 Jump Squats

5 Burpees

Seal Team Sit Ups x 20

Lunge Walk/Bunny Hop Suicides

Discuss Spiritual Gift- Excellent words here from Pusher. What do YOU bring to the table spiritually. How are you bettering yourself and those around you?

Mosey to bottom of the hill

P up- Size matters, someone to push you. YHC discussed the need for partners. This theme is often discussed in F3 small groups or Chicken N Wisdom. Find a mentor or someone to hold you accountable. Physically, spiritually and mentally.

Hill-

Wheelbarrow Flapjack
Elbow Crawl/LBC
Sumo walk/Dying Cockroach
Reverse Bear Crawl/XO

Fireman Carry: other side 100 yards

P1 Plank. P2 use P1 as Bench

10 each- flapjack

Merkins
Derkins
Dips
Ski Moguls

3 legged race- 200 yards

10 “3 Merkin” Burpees OYO

COT

NMM- 17 PAX with 3 FNGs It was a great day to be outside and be in the company of our brothers. Check emails for upcoming events.

Jekyll

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Not that COLD at The Patriot

2014-11-15Leave a comment

QIC: Cheeto, CSPAN, & Mayhem
When: 11/15/14
Pax: Anchorman, Boeheim, Bogey, Burgandy, Cake Boss, Cheeto, CSPAN, Duck Hunt, Iron Horse, Iron Pony, Mayhem, Padre, Posh, Santini, Tico (FNG), Twister, & Winchester.
Posted In: Uncategorized

17 men assembled for a balmy 29 degree day in Cherry Park, conditions were dry and extra tight yoga pant worthy. Cheeto, Mayhem, and I appreciate the opportunity to Q, and had set out to not disappoint.

High quality disclaimer speech…high quality mumble chatter…and off we went…

Cheeto on VQ

Moroccan Night Clubs, SSH, IW, Squats, Carolina Dry Docks, Americans, Monkey Humpers, rinse and repeat. Excellent VQ

Hand off to CSPAN

In an effort to “break” Anchorman, I did a series of sprints around the parking lot, waiting just long enough for our 6 to catch up and we would sprint off again…he told me he hated running, what did he expect I would do?

As I travel around to Q, I pick out Pax who I want to challenge, at The Patriot I always focus on Posh and Burgundy, both are great guys who challenge me to push myself #ISI.

We did a long warm up series, and then used the islands on the big parking lot to divide up exercises. I wanted everyone know that we would do more Burpees than The Fort, The Reservation, or Alcatraz. Really fun group in Rock Hill and we encouraged each other throughout a very “tough” series of challenges. Plus we got 10 bomb Jacks because Twister can’t keep his mouth shut…#Thatswhatshesaid

Hand off to Mayhem

Long plank series to include Cha-cha and Cross Far Reach, more abs, more planks, more abs, more back, and sprint back to COT.

Announcements = Read your newsletter

BOM

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Only Burpees will ward off the cold

2014-11-15Leave a comment

QIC: Cornhole & Trucker
When: 11/15/14
Pax: Trucker, Cornhole, Smuggler, Cash, Decible, Maximus, Cable Guy, Change Order, Aquaman, Zima, Minuteman
Posted In: Alcatraz

As the PAX rolled out of the nice warm cars, Cornhole took us all for a lap around the park to get the blood going and warm up the joints (though the joints didn’t warm up till near the end of the hour).

Line up on LF foul line: 20 SSH

High knees to opposite side of park and complete 20 IW

Butt kickers back to LF foul line and complete 20 Squat

Lunge walk to middle of fence and jog to opposite side of park and complete 20 Windmill

75% run to LF foul line and complete 20 Mtn Climbers

Karaoke to opposite side of park and complete 20 Merkins, return to LF foul line

Side Shuffle to opposite side of park and complete 20 LBC, return to LF foul line

Side way bear crawl to first sign on fence, swap to second sign on fence, sprint to opposite side of park and complete 20 Freddy Mercury

Bear Crawl – Crab Walk to LF foul line and complete 20 Peter Parkers

PAX choice from left to right: Person calls exercise for pack while he Sprints across field and back

Turn over to Trucker

Bear crawl to top of hill and mossy to crosswalk

Burpee time! 10 burpees at top of hill, run to bottom of hill for 9 burpees, run back up hill for 8 burpees, run to bottom of hill for 7 burpees, repeat until PAX returns to top of hill after competing 1 burpee at bottom, finish hill run with 10 more burpees. A PAX mentioned if this was a black diamond workout…… finish with protractor for a rest.

Mossy to baseball field. Run to third base, 1 burpee, run to second base, 2 burpees, run to other second base , 3 burpees, run to first base 4 burpees, rinse repeat reducing by 1. 20 LBC

Line up on RF foul line, sprint to first light pole, 1 burpee, sprint to second light pole, 2 burpee, sprint to third light pole 3 burpees, sprint to fence, 4 burpees.

Return to RF foul line with 2, 4, 6, 8 squats at each light pole to RF foul line. 20 chop sticks

Sprint back to fence and 5 burpees. 20 LBC

COT

Not much chatter throughout workout, either too cold to speak, or PAX out of breath. YHC was definitely winded throughout, but glad PAX pushed each other. Great to see Cable Guy back in action, what a workout for his return! Prayers to Decible on a healthy delivery of their baby girl Wednesday and prayers to Geecko’s family on loss of father-in-law. Goal was to squirm if the word Burpees was mentioned rest of the week, and hope YHC succeeded. Always an honor to lead and be pushed by all PAX.

Trucker

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Q called off the bench for Slowburn

2014-11-14Leave a comment

QIC: Trucker
When: 11/14/14
Pax: Trucker, Cornhole, Change Order, Destiny, Assassin, Gridlock, Carbomb, Waldo, Anchorman, Lug Nut, Gears, Boy Band, Backdraft, Deacon, Solid State, Spitz, McGrufe,
Posted In: Slow Burn

As always, it is a privilege to come off the bench and substitute at our moderate workout AO – Slowburn. With just less than 24-hrs notice, YHC had to quickly think what to do. The whole weinke was made up as we went as we explored the entire Lowes Home Improvement parcel.

The Thang:

COP consisted of EW, windmills, SSH

Mossy Lowes parking lot for sprint-a-rama

Line up at first parking light pole:

1st round: sprint to next light pole – 10 merkins; sprint to second light pole – 20 merkins. rinse and repeat back

2nd round: 10 and 20 squats

3rd round: 10 and monkeyhumpers, return with 20/10 bombjacks

4th round:10 and 20 LBCs

Mossy to Baxter Bunch House for wall sits and abs, 2 rounds. As YHC was sitting, he looked over at a potential new obstacle and mentioned these storm drain pipes to Backdraft. So with Backdraft’s approval we then mossy to the 54″ RCP. Bear crawl through and hit the storage trailer for more wall sits, 2 rounds

Mossy to back of Lowes for 20 dips and 10 merkins

Mossy to Sweetfrogs for 10 reverse pull-ups

Mossy to COP

Shortened AO by a few minutes in order for PAX to make it 3rd F for gathering to hear Haywood speak about the F3 Foundation. Made PAX kept moving as we enter into the cold season. 3rd F was great and the goal for all PAX is to find your spiritual meaning. Chatter throughout about Cornhole and Truckers Q at Alcatraz (Burpee warning)

Trucker

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The Fort – F3 Dads – Reindeer Games/Frostbite 5K

2014-11-132017-06-16Leave a comment

QIC: Rooney, White Lighnting, Longtrain, and Anchorman
When: 12/13/14
Posted In: Alcatraz, Block Party, F3 Dads, Flight Plan, Pre-Blast, Ring of Fire, Slow Burn, The Armory, The Fort, The Ranch

When: Saturday, December 13^th

Where: Alcatraz, aka Runde Park in Tega Cay

Time: 9:30 – 10:30

Who: Open to all PAX and their 2.0’s, boy or girl. There is not an age requirement. The majority of kids will be between ages 4 and 14. This is also a great opportunity to “headlock” men and introduce them to F3!

What: F3 Dads is an opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout!

The Thang:

The Frostbite 5K, as well as the normal F3 Dads workout (Reindeer Games), is designed to create an opportunity for dads and their 2.0’s to challenge themselves physically and strengthen relationships. This is an opportunity to experience a group of people pulling together to encourage and motivate each other. #F3Counts

Here’s the scoop…The men of F3 and their 2.0’s will meet at Alcatraz to warm-up. We will break into two groups after everyone gets their muscles moving and blood pumping.

The first group (Reindeer Games), younger 2.0’s who are not quite ready for a 5K, will stay at the park and continue a F3 Dads workout until 10:30.
The second group (Frostbite 5K), older 2.0’s will follow the paved trails and sidewalks through Tega Cay and finish at the gravel parking lot behind the Gold Hill YMCA. There will be at least 1 pain station along the way. The total mileage is about 3.25 miles.

Upon completion both groups will re-group and meet at gravel parking lot behind the Gold Hill YMCA, for Coffee, Hot Chocolate, and fellowship.

FAQs:

This is open to all PAX, kids or not, and is a great double-down opportunity.
We will need to plant some cars at the YMCA and carpool to Alcatraz/Runde.
We need a couple of volunteers to help provide: coffee, hot chocolate, water, and donuts. Please IM White Lighting on Twitter @WeaThree if you able to assist.
The Reindeer Games workout for younger 2.0s will be similar to F3 workouts, but lighter and with kid-friendly exercises/activities. After warming up there will be more fun exercises/activities such as Relay Races, 2.0 Carries, etc.
Each F3 Dad workout will end in a COT and prayer.
In order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.
The adult PAX will name new FNGs (new members of the PAX) in the COT! 2.0s will enjoy that.

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Laces In Q by Committee

2014-11-13Leave a comment

QIC: CSPAN & Laces IN PAX
When: 11/13/14
Pax: Assassin, Bird Cage, Boeheim, Coyote, CSPAN, Deacon, Green Wave, Menthol, Minute Man, Mr Clean, Package, Private Ryan, Repeat, Santini, Sir Topham Hat, & Twister.
Posted In: Laces In, Laces Out

16 of Fort Mill’s finest rolled out of the rack to take on the #RedPill.

Perfect weather conditions, clear, dry, and a really nice 54 degrees for a fine November morning. My home town of Denver, CO was -32 degrees this morning with the windchill #wearespoiledinSC

Laces Out cruised out.

Laces In tried to race them out after a fine rendition of the disclaimer.

Circle up at Springs parking lot, and a modified pass the Q around the circle.

Sprint to dog lot, and an additional pass the Q around the circle.

Line up on curb, lunge/bear crawl, forwards, backwards, and then repeato.

This is when the sprinting started, props to these PAX for humoring me. Great speed displayed by the entire Clysedale division. Best sprint was by Bird Cage who fast started everyone and almost won the heat race.

Great work by all.

Fast mosey back to COT.

Prayer & Praise.

Powerful BOM lead by Assassin.

Read your newsletter, we got a bunch going on between now and the end of the year.

Who called this a cold front?

Where is Flacco?

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