The Return of Funhouse

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17 strong converged in Tega Cay for a Saturday morning workout marking the return of Funhouse.

Funhouse at Q

RAR – run around Runde

COP

30 SSH
15 squats
15 Imperial walkers
10 merkins

Start HIIT (High intensity interval training)
45 seconds with 15 seconds rest with 4 sets of each
Plank punches
Burpies minus the merkin
Freddy Mercury
Coconut crackers
Moving Merkins

Hand off to Senator

Base Running – split into two groups at home plate, 1st group goes CCW, 2nd group goes CW

  1.  Side shuffle around bases, alternating L/R.  At home plate, 5 burpees, plank
  2. Lunge walk  around bases, alternating front/back.  At  home plate, 10 bombjacks, following ‘That’s what she said!’ comment (was it Trucker?)
  3. Power skip around bases,  Home plate, 5 burpees

Mosey to the Runde wall – split into two groups, 4 cycles

  1.  1st group does peoples’ chair w/arms up, 2nd group group bear crawl the length of the field, run back.  Flapjack
  2. 1st  group BTW, 2nd group Kareoke out and back length of field.  Flapjack
  3. 1st group does peoples’ chair w/arms up, 2nd group crabwalk  length of the field , run back.  Flapjack
  4. 1st  group BTW, 2nd group sprint length of field and  back.  Flapjack

Mosey to playground – stay in two groups

  1.  1st group  does 10 pullups and 20 dips, 2nd group does step ups (L/R 10 ea).  Flapjack
  2. Everyone plank – 10 merkins in cadence

RRAR (rugged run around Runde)

Group run around park with detours through the fields, up and down hills, through the woods and zig zag  through the trees and back to the parking lot.

COT

Moleskin

After two weeks in Germany, Funhouse returned to Alcatraz and he beat down the Pax with a purpose today.  He showed no ill effects from two weeks of heavy eating and beer drinking – well done, brother!    The HIT portion of the COP was especially painful and many groans were heard around the circle.  Indeed, YHC was forced to modify portions of his planned workout due to some 02 deprivation and fatigue.   

Roach’s powerskipping around the bases was impressive this morning – he made quick work of the bases and was far and away the fastest around the infield.  Cable Guy provided the group with his usual ‘monring expression’ – you are nothing if not reliable.    Balls to the Wall and the People’s Chair were crowd pleasers today.  YHC will definitely rethink putting half of the Pax in a wall sit while watching the other half bear crawl.  The view from behind was unsavory to say the least.    Heard a fair amount of double entendres today from the Pax – there was something in the air at Runde this morning.  Welcome FNG/Judge Judy – we hope to see you back in Tega Cay soon.

It was another great morning at Alcatraz and a pleasure to lead such a fine group.  The new Q’s are queued up and ready to start next week.

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Game Plan – lottery winners

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15 men gathered to discuss Proverbs chapter 12 this morning.

We took a lesson from Coach Gibbs, that in the game of life there is no better game plan than the Bible.

Some of Solomon’s key verses from this week:

4 An excellent wife is the crown of her husband,
but she who brings shame is like rottenness in his bones. Thank your wives for keeping you on the path.

9 Better to be lowly and have a servant
than to play the great man and lack bread (sense). Don’t be that guy!!

28 In the path of righteousness is life,
and in its pathway there is no death. Making wise choices has its benefits!!

Join us next Friday at Baxter Chickfilet 6:00am!

 

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Government is shutdown… but C-SPAN is on.

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31 Pax posted at a foggy Fort looking for a motivating start to Thursday.

The Thang:

Both Laces Out and Laces In took out at full speed across WEP.

Laces IN COP:
CSPAN inspired workout of Marine Corps –high intensity training

Quote of the day from Trucker “amazing how ten can feel like such a large number”

Workout involved about 40 minutes of straight cadence- “pain is just weakness leaving your body”

  • SSH
  • Imperial Walker
  • Squat
  • Slow Merkin
  • Mountain Climber – crowd favorite
  • Peter Parker
  • Parker Peter
  • Carolina Dry Dock
  • Bomb Jacks – to give our shoulders a break
  • Hello Dollies
  • Slow Flutter Kicks
  • LBC

Run home

COT

Naked Man Moleskin

Thursday WEP is still the best show in town offering something for everyone.  Runners came back in exhausted and Laces In returned unable to give high fives.

We got a whiff of a name change … and the new name was eloquently presented by Red Banjo= Welcome to Genesis (nothing to do with Phil Collins and everything to do with the first book of the B-I-B-L-E)…

Today was the first time that I got requests for bomb jacks to give the PAX shoulders a much needed break. I enjoyed the morning and appreciate the effort as many PAX pushed beyond their comfort level. Drink plenty of water and remember to be a better man today than you were yesterday.

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The four-letter word that doesn’t say s#&t

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35 Pax posted at Block Party to get BUSY on some pain as a means to put the BUSYness of life behind them and actually live each day as it comes.

The Thang

Warm up run out of lot, down Ardrey Street and back into WEP

COP – SSH x40, Merkins x10, Carolina Dry Dock x15, SSH x20, Squat x20, Jumping lunge x10, SSH x20, Peter Parker x20, Merkins x10, SSH x20

Split into three groups and mosey to playground
Group 1 = Pull-ups continuous
Group 2 = Run around playground
Group 3 = Freddie Mercurys continuous
Rotate and Rinse/Repeat through 3 full cycles

Mosey to hill and partner up
Partner 1 = run to top, 5 burpees, run back
Partner 2 = continuous Sumo squats
Swap and Rinse/Repeat through 5 full cycles

Plank sequence followed by three cycles through the Railroad broad jumps (math majors kept extending this one!)

COP – Side lunge x10 (R+L), Backward lunge x10 (R+L), SSH x60

Run home

COT

Naked Man Moleskin

Pax gathered to contemplate the new four-letter YHC is seeking to strike from conversation – BUSY. Perpetual busyness (“How are you doing?”  “I’m so busy!”) has the potential to suck us into a state of mind where we have unintentionally given over our freedom to others/the world and without awareness disconnected ourselves from our hearts and the relationships that provide the most meaning to our lives.   The challenge for the week is to use the word “busy” as a trigger to dig deeper, to ask yourself what is really going on inside and what you will do about that – with intention.

Welcome to FNG/Bio!  He was headed for the name Mulligan based on a DNF for Block Party a week ago until a stupendous personal data download during COT overwhelmed the Pax.  T-claps for sticking with it to the end this week!

Cake Boss challenged the Pax for a rename of Yul, who managed to rise for a second Block Party beatdown in two weeks, but somehow was not inspired.  Well, let’s assume the Pax were referencing the awesome inspiration of the bird and not the other potential meanings to the term.  Will he follow CSPAN and go for round three?

Have a great week!

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Game Plan – Proverbs 11

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11 PAX gathered in the first cold morning at Gameplan. It was a great discussion on values, standards, workethic and character.

Two of our favorite verses today:

21 Be assured, an evil person will not go unpunished,
but the offspring of the righteous will be delivered.
22 Like a gold ring in a pig’s snout
is a beautiful woman without discretion.

21 tells us that we live under a just God and our decisions effect more than just us. 22 tells us that not everything is as attractive as it may look at first, look a little closer!

Prayers for the Fort 1yr Anniversary gathering tonight. Bring a firend and give thanks for your band of brothers!

pig

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Jack Webb meets Jacobs Ladder

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18 PAX enjoyed a soggy Laces In as the PAX jogged to the bottom of the Jacob’s Ladder hill. 10 PAX took advantage of a cool morning to run like Forest Gump

COP consisted of:

20 Merkins

20 SSH

20 slow deep squats

12 Wide Arm Merkins

20 LBC

 

Then the fun began!

PAX was introduced to the Webb Ladder

2 Derkins, run up hill, 2 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

10 Derkins, run up hill, 10 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

2 Derkins, run up hill, 2 Jack Webbs, run down hill

Mosey to the tree line:

Walking lunges to second tree

Reverse walking lunges to fourth tree

Sprint back

Rinse and repeat twice more

 

Mosey to playground:

Double up, one runs the playground loop

Other PAX 10 pull-ups, switch, 20 dips, switch, 10 merkins

20 Russian Twists

20 high-low flutter

Hold em up

20 Freddie Mercury

Mosey back to tree line:

High step run to second tree

Sprint to fifth tree

Karaoke to walking path

COT

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Backblast – Hold the Fort

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40 motivated men climbed out of bed to workout in the gloom at the Fort

Redeye at Q

Run a lap around the field

COP:

SSHs (50x), Imperial Walkers (40x), Squats (30x), Inverse Squats (20x), Mountain Climbers (20x), Merkins (15x), SSHs (20x)

Mosey to playground and then partner drills: Pull Ups (10x)/Run, Dips (20x)/Run, Merkins (30x)/Run

Inspiration: PAX all of us go through adversity in life whether its small or great, we keep going.  We came this morning to push one another physically to be stronger and my ask is that we look for opportunities to push each other along our path in the other areas of our lives.  I am thankful to be here to be pushed and move forward together (PAX).

Deacon at Q

Run a lap around the park and at each marker: Diamond Merkins (10x), LBCs (10x), Sumo Squats (10x)

Back to COP

Carolina Dry Docks (15x), Mayweathers (15x), Praise Gods (15x), Oblique ups (15x), Parker Peters (15x), Superman (10 counts, 4x)

COT

Moleskin:

Triple claps to the PAX for encouraging each other during today’s workout. We were blessed with three FNGs Euell, Trojan, Waldo who met the challenge. They pushed themselves and connected with several of the PAX. Until the next time we meet, continue to stay faithful and to seek God’s wisdom. 

Announcements:

– 3rd F: This Friday st 5:30 AM at Starbucks in Baxter with a focus on Proverbs 11

Reference link: http://www.biblegateway.com/passage/?search=Proverbs+11&version=NIV

– 2nd & 3rd Fs: The Fort’s 1st year anniversary event this Friday at 6 pm at the Anne Springs Greenway Pavilion

Reference Link: http://www.evite.com/event/0383ZVZS4UJDOIDOGEPDDG3EFHGN4M

– 2nd F: Dude, Where’s my Par? Golf Classic on 10/26. Email Crab Cakes to RSVP tysonecampbell@gmail.com

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The circus comes to town

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12 pax started their week off right with a little more cardio than usual at The Armory this morning.

The Thang:

Lap around parking lot

COP:

SSH, Squat, Merkins, Mountain climber

Break out the bells (20 reps each exercise, 10 per arm where appropriate)

Juggler

Tricep extensions

Figure eights

Squat

Lawn mower row

2 arm BK swing

Freddy murcery

Chest press

Lap around parking lot

Line up facing lot:

Lunge walk w/ figure eight

Russian twists

Lunge back

Alligator push ups (heard some hate hate on this one)

Schyco bunny hops back

4 Sprints length of parking lot

Repeat series another 2.5 times until the clock strikes 0600.

COT

Moleskin:

WWL mixed it up a little today and got the heart rate going pretty early this AM. Introduced a new exercise #theJuggler, Package seemed to approve.

Relatively quite this AM, partly do to a change in diet by Cable Guy (but no one is complaining) and Package only DJs his own workouts…..

Set the tone for your week men.

WWL

 

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Saturday at the Rock

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10 motivated men left home this morning to meet in the gloom at Alcatraz

Cake Boss At Q

Run lap around baseball field

COP
Mountain climbers x20,Imperial Walkers x 20,Carolina dry docks x 15,SSH x30,Hello Dollys x 20, SSHx30

Mosey to other baseball field
Peter Parker’s x 15, Rosiletta x 20, Parker Peters x 20

Mosey to 1st base foul line
Lunge walk out/karaoke back, Karaoke out/lunge walk back

Back pedal out/sprint back
Partner  Wheel barrow/ switch and back
Fireman carry/ switch and back.  Eveyrone plank up close for two rounds of ladder hops.

Back to COP
Wide arm merkin x 15. SSH x25, Diamond merkin x 10

Senator Tressel at Q

Mosey out of the park for ‘Mariana’s Trench’ – run up Marianna Street, take a left,circle up at cul-de-sac and do burpees until everyone is at top.   When everyone is up, five burpees together, then run back to bottom of hill.  Repeat two more times.

Run back to park to and meet at stone ledge for 9/1, 8/2, 7/3… decline merkins and dips

Short jog back to COP

Freddie Mercury x 25, Dying Cockroach x 10, Superman/parachutes for 20s, x 3, Hello Dolly x 20, then Hello Dolly with fixed right/left leg (5 each side)

‘That’s what She Said!’  Finish with 10 bomb jacks

COT

Moleskin

DD arrived with our shovel flag today. Alcatraz was well named and seems to be built on rock as it took several unsuccessful tries by YHC to plant the flag.  Added muscle from Cake Boss was needed to finally stick the flag.   T-claps to DD for providing the shovel flag and also to Cake Boss for stepping in to Q on his first visit to Alcatraz.

The ‘Mariana’s Trench’ was a crowd pleaser this morning.  Great job by the Pax to push through this one.   Welcome FNG/Knuckle Duster.  Hope to see you again.

 

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