Welcome to Alacatraz!

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It has been a long time since YHC posted at Alcatraz and much less led a WO there. The AO is fabulous and thanks Senator for the invite. It is great seeing different faces going to different AOs and appreciate the opportunity to Q.

Warm Up

Mosey around the field with some dynamic stretching.  Circle up in the parking lot to avoid the wet grass. I know, we are soft!

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Squats x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Windmills x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 each, no rest in between

Mosey around the hill for the main course stopping to grab some music along the way. This was a lot like the workout on Friday, so I knew we were in for it.

AMRAP 3 rounds of 9 minutes with 90 seconds rest in between.  Nirvana channel on Amazon was played….great songs once again. Channel does not dissappoint!

Round #1 – 10 Burpees at the bottom, bear crawl to the telephone pole, run up to the yellow sign 10 squats, 10 tuck jumps at the top

Round # 2 – 15 dips at the top, 15 CDDs at the middle, 15 bomb jacks at the bottom, crab walk to the pole

Round # 3 – 15 Merkins and the bottom, run backwards up, 15 jumping lunges at the middle, 15 tuck jumps at the top.

Mosey back to the parking lot for 90 seconds of boats and canoes.

COT – Prayers to those affected by the hurricane, families, addiction, and unspoken.

CAH work day on 9/30 at 10:30AM until complete.  Lunch will be provided
2nd at Dunkin
Invergence the 29th, Convergence the 30th

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3 Brave Souls

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It was a fine start of the day to see two other PAX gathered at The Varsity.  While it was a light crowd, there was no short supply of intensity.  Conditions were perfect, PAX were eager, and we were off.

Warm Up

Mosey around the parking lot with some dynamic stretching.  Circle up.

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Squats x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Windmills x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 each, no rest in between

Mosey to the hill for the main course stopping to grab a block along the way.

AMRAP 3 rounds of 9 minutes with 90 seconds rest in between.  Nirvana channel on Amazan was played….great songs and brought us all back the 90s and reminisced.

Round #1 – 10 Bomjacks at the bottom, bear crawl to the seond tree, run up, 10 block merkins each arm on the top

Round # 2 – 15 curls at the top, carry block, 15 presses at the middle, 15 dips at the bottom

Round # 3 – 10 Burpees and the bottom, run backwards up, 15 block swings at the top

COT – Prayers to those affected by the hurricane, families, addiction, and unspoken.

CAH work day on 9/30 at 10:30AM until complete.  Lunch will be provided.

 



  
    
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Brickhouse VQ @Poopdeck
			


	


				

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Less rainy than what they called for.


Disclaimer


Off for a mosey


warmups


4 corners:


Corner 1: Brick webbs


Corner 2: Crab humpers


Corner 3: Cinder block burpee


Corner 4: Monkey humpers


Mosey to the wall


Balls to the wall w/2 burpees each


COT: Marriage maint, prayer etc


  
    
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“Maybe Just a Little” Bear Crawl’s at The Abyss
			


	


				

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Another great morning in Lake Wylie at the Abyss.  After my last Q, I promised another PAX little to-no Bear Crawl’s/Crawl Bear’s and tried to stay true to my word.  YHC wasn’t feeling spry on this fine morning after 2nd F the night before (1st annual Lake Wylie FFB draft), but we all hung in there and every PAX did a great job!


After a quick disclaimer we moseyed around the school and did some toy soldiers and karaoke’s along the way until reaching the basketball hoops where we circled up for some warm-up exercises.


15 SSH IC
15 Squats IC
15 Windmills IC
15 Cherry Pickers IC


Still at the hoops, DORA 1-2-3’s awaited us for the 1st excercise.  We partnered up and ran to the 4th hoop and back (maybe 50 yards each way?)  while splitting 100 Merkins, 200 LBC’s, and 300 Squats between us.Once we were finished, I thought we needed some more running so we did some Spartan sprints to the 4th hoop all together as fast as we could.  Moseyed back to start and did 5 Merkins.  We repeated this 5x until we were all pretty winded.


Short mosey to the hill that leads up to the gate and then Bear Crawled up to the top and Crawl Bear to the bottom.  Everyone seemed to mutually hate this, including YHC, but none of us quit on each another and it’s always nice to see everyone pitch and finish the last few yards with the sixth together.  5 Burpees awaited us at the bottom.  We repeated the hill again, but this time went backwards-up and forwards-down and 5 more Burpees at the bottom.  Time was running short so we only made it about half-way up the 3rd time while doing some Lt. Danger’s before heading back to CoT.


Thanks Bones for giving me the opportunity to Q The Abyss, everyone did outstanding today as always. I have a feeling I’ll be back…


-Flux


  
    
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Dealer’s Choice: Shovel Flag hand-off at The Ballroom
			


	


				

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A beautiful early fall morning with a bright moon called some hearty soles to the “new” Ballroom. Q-drenaline was surging in my veins as the cars kept rolling in. YHC was proud to have my 2.1, Pigeon roll out of the fartsack to join us. As no FNGs were present, an abbreviated disclaimer was offered. Off we went.


Mosey to inbound carpool lines and circle up. COP: (all IC), SSH *20, Windmills * 15, Merkins * 10, Pater Parkers * 10, Plank-o-Rama (As hard as I try, YHC still can’t get execute the hand/foot in the air combo), Squats * 20, MNC*25. Now that we’re warmed up, mosey to the gym wall. Before we got to the wall sits, YHC offered a few words on Leadership: F3 is an incredible opportunity to hone your leadership skills. As I am also a scout leader, F3 has sharpened my abilities and made me much more comfortable taking on the mantle of leadership.


Wall-sits while Pax on each end run out of line, do 5 squats, return and next man goes. Repeat, but this time each Pax does 5 Bombjacks. Nice form by Twister and Anchorman had a nice vertical. Now that the hammys are sufficiently smoked, mosey to the staff parking lot, under the bright lights for:


Deck O Pain: Each Pax draws a card and the group does the number of exercises on the card. Exercises were based upon the suit shown on each card as follows: Hearts = merkins, Clubs = squats, Diamonds = LBCs, Spades = Bombjacks. Each time a 10 is drawn, everyone run a lap around the lot. This is an easy “set it and forget it” piece and gets everyone engaged in the workout. Newer Pax get a chance to practice calling out the cadence and can gain some confidence in their leadership skills. Some quality mumblechatter followed along with an inordinate amount of merkins. We made it to about card 42 when YHC called an Omaha and had us run one more lap. After that, mosey back to COT.


Before the announcements, YHC offered a quote that I really enjoyed on Leadership:


Men make history, and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous, skillful leaders seize the opportunity to change things for the better. – Harry S. Truman


 That really hit home- having the courage to lead and building my skills are areas that I often fall short on. But sharpening iron alongside my brothers will help me to progress in these areas.


Announcements: upcoming Invergence and Convergence, G-fit workout on Fridays, read your newsletter. Prayer and a praise for our scout leaders of Pack 250, other prayers for Houston, F3 Columbia team and injured Pax. Cake Boss took us out with an awesome, prayerful giving of thanks for the leadership shown by fellow Pax and asking that we each become the leader that our Father meant us to be.


Before we got to Prayers, the Shovel Flag for the Ballroom was officially passed off to YHC as the new Site Q. I was honored when Cake Boss asked me to take over for him. Big shoes to fill there, but this is always a solid group of supportive Pax, so just know that I’ll be reaching out to each of you to get on the schedule. Thanks also go out to Change Order for leading this AO for many years. One reason I was glad when Cake Boss approached me about taking over as site Q was that I had thought about it when Change Order had been looking for someone months ago. Probably should have stepped up then, but opportunity came knocking again. As always, color me honored and humbled. See y’all in The Gloom.


Short Sale out.


 


  
    
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Tubthumping at Slowburn
			


	


				

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I was very happy to see 28 PAX report to Slowburn for my VQ! As promised via Twitter the day before, I did my 28 Merkins during a count-o-rama. No FNG’s. Gave the disclosure and we formed 2 lines for an Indian Run to the warmup at Empire.


Warmup


Cherry Pickers x10

Slow Windmills x10

Low Slow Squat x10

SSH x10

Goofballs x10 – Dang, y’all looked goofy!


We counted off by 5’s and the 5 teams did an Indian Run to the far side of Lowes for…




The Thang – 5 Stations


    

  1. Core

      

    1. Forearm Plank 10 count IC
      2. 

    2. Captain Morgans 5 each side IC
      3. 

    

    2. 

  2. Legs

      

    1. Monkey Humpers x10 IC
      2. 

    2. Tree Huggers 10 count IC
      3. 

    

    3. 

  3. Pecks

      

    1. Werkins x10 IC
      2. 

    2. Derkins x10 IC
      3. 

    

    4. 

  4. Arms – Dumbbells Provided

      

    1. Left Arm Curls x15 IC
      2. 

    2. Right Arm Curls x15 IC
      3. 

    

    5. 

  5. Abs

      

    1. Flutter Kicks x10 IC
      2. 

    2. Sweat Angels x5 IC
      3. 

    

    6. 



Rinse & Repeat



Teams then moseyed, again Indian Style, to Baxter’s Playhouse for some “Tubthumping”. I had the loudspeaker set up to play Chumbawumba’s Tubthumping.

Lady singing = MNC

Guy singing = SSH

“I get knocked down…” = BURPEES! Did you do all 28 burpees?


OYO mosey back to Empire for some stretching and then a mosey back to Chick-fil-A for COT.


Announcements: 9/11 @ Tomahawk Birdcage is requesting PAX to show up for a special Remembrance Workout, Invergence/Convergence last Friday/Saturday in September, Donate underwear for victims of Hurricane Harvey, SpeedforNeed!


Prayers for our Brothers going to Columbia, M’s and 2.0’s, Weather, and all the unspoken requests.


I had a blast.  It’s an honor working out with you guys!  Big Thanks to Barry Manilow for allowing me this VQ opportunity. 








  
    
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Clydesdales – Value Run
			


	


				

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Not much to add.  We had 3 options Value loop to Walmart, a trail run through Baxter and a pineapple run through Baxter.  All were safe and returned without any skid marks. Peace out!


  
    
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22 for lessons on  Self and Spiritual Discipline
			


	


				

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BALL ROOM WORKOUT 8.29.17


 


 


Little baby arm circles 10 IC


Windmill 10 IC


Low slow squat 10 IC


 


 


Mosey to the bridge


Irkin then inch worm to the right to the end


Dip then crab craw back to the center


Meet back in the middle talk about spiritual discipline


 


Secrecy: not making our good deeds known, let god take receive attention. This is something i have been trying to work on and not to boast about what i have done but to allow him to receive the glory


 


Submission: to allow gods will to free us of our burdens & cares so we can follow Jesus. My testimony was when my daughter was diagnosed with cancer i gave it all to him and the worry and stress was gone something amazing.


 


Soul Friendship: engaging with fellow disciples of Jesus in prayerful conversation or spiritual practices. A great example is wet stone partner and i encourage you to be a part of that program


 


Mosey to the wall and stairs


Peoples chair with some arm straight out, overhead pumps 2 teams


1 from each team runs up the steps and back down


Feel the burn


 


Mosey to the left side of the school to open parking lot


 


2 teams, 1 team runs together around the parking lot while team 2 preforms exercise till the 6 is back then team 2 runs


 


CDD


Fire hydrants left leg (lift your leg up like a dog pees on a fire hydrant) thanks to my ST. Simmons brothers for that one


 


Fire hydrants right leg


 


Worse worse worse LBC ( start in LBC position right elbow to left knee then right elbow to left elbow to right knee then preform crunch) now you know how it got its name, thanks to my ST. Simmons brothers for that one too


 


Plank jacks


 


Bomb jacks


 


Calf raises


 


Next came a little word on self-discipline


 


Self-discipline: the ability to control one’s feelings & overcome one’s weakness. This one I struggle with especially sweets in the house I lack this and need to improve on it.


Will Power: control exerted to something or to restrain and impulse. I have taking on the Ragnar this year which a year ago I would have said you are crazy if you think I am going to attempt that. My mind set now is I am going to crush this race with my fellow brothers. So Saturday rolled around I choose not to stay and watch the fight that was so hyped up but to wake up and run at 5:45 in the morning to train for this race. Mind over matter


Determination: firmness of purpose


Mosey to cot


For some AB Lab


Start with American hammers IC


LBC IC


Freddy Mecury IC


LBC IC TCLAPS to the FNG (PSYCHO) perfect cadence count


 


22 at the BALLROOM


1 FNG (psycho)


Announcements


Prayers and praises




Nam-O-Rama


As always a pleasure to lead a great group of HIMS


Fantastic work gentlemen


  
    
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Staying Upside-Down at Pantheon
			


	


				

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I’m heading off-grid for two to six weeks, so when the call went out from Fish Sticks on Tuesday asking for a sub Q for Pantheon, I hesitated then accepted the challenge. Seven showed up and a disclaimer heavy on “modify as needed” (we’ll be upside-down a lot) was disclaimed.


Quick mosey around the parking lot, pulling in the usual high knees, butt kickers, and toy soldiers. Circle up for some good hip and shoulder prep:


    

  • Windmills
    • 

  • Hillbilly walkers
    • 

  • Pseudo-planche merkins
    • 

  • Side plank
    • 

  • Reverse plank
    • 

  • Inverted mountain climbers
    • 

  • Side plank on the other side
    • 

  • Normal merkins
    • 

  • Downward dog
    • 

  • Runners lunge
    • 

  • Low lunge
    • 



Mosey around the school to the basketball court for


The Thang


Pair up (or two twos and a three). One partner does wall walks (plank, walk up to BTW, and then back down to plank) at one end of the court while other partner does break dancer merkins (demo requested) at the other. Bear crawl to center court for partner pistol squats, then duck walk to other end of the court to do the exercise you hadn’t done yet. Bear crawl to center court to meet with partner for another round of partner pistols. That’s one round.


The plan: downward ladder from 10 to 1 rep of each


Audible called after the round of 9, so it turned into 10-9-6-4-2, totaling 31 wall walks, 62 break dancer merkins (31 per side), and 62-100ish pistol squats, depending on who was counting.


All PAX duck walked to the base line (we still had one of those left to keep it even), two quick ten counts were counted, then we moseyed back around to COT for a few minutes of Mary (and some shoulder relief via the shoulder lounge).


    

  • 8-count V-ups
    • 

  • Heels to heaven
    • 

  • Side crunches
    • 



Announcements:


    

  • Senator Tressel’s underwear drive
    • 

  • Invergence (Sep 29) and Convergence (Sep 30) celebrating 5 years of F3 in The Fort
    • 

  • Mini convergence Sep 7 to send off Colombia team
    • 

  • I think we mentioned some other stuff too
    • 



Praises and prayers


    

  • Nobody fell on their heads this morning, but Bolt slammed his knee into the wall, which reminded us to pray for all the injured PAX…and those dealing with life and family things
    • 

  • Prayers for those affected by Harvey and in the path of Irma (and those affected by flooding in Sierra Leone, Niger, India, Bangladesh…..)
    • 



Really proud of these guys for putting up with my twisted idea of “fun,” though I’ve never seen people leave an AO so quickly following COT.


I look forward to the next inverted exercise we can come up with and the brave men who get to try it. Thanks to Fish Sticks for the opportunity.


Jedi


  
    
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Colombia Mission Trip Sendoff @ The Ranch 9-7-17
			


	


				

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.


Mosey to the soccer field


The Warm-up (VQ led by Skinny Jeans)


    

  • 20 4-count side straddle hops 
    • 

  • 15 4-count windmills
    • 

  • 10 4-count Merkens
    • 

  • 15 4-count mountain climbers
    • 

  • 20 low slow squats
    • 

  • 8 burpees OYO
    • 



Mosey to the football field


The Thang


Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.


    

  • 10 merkins, 2 burpees
    • 

  • back to start – LBCs for six
    • 

  • 10 Carolina DD, 2 burpees
    • 

  • back to start – flutter for six
    • 

  • 10 squats, 2 burpees
    • 

  • back to start – American Hammer for six
    • 

  • 10 bomb jacks, 2 burpees
    • 

  • back to start – freddy mercury for six
    • 

  • 10 dips, 2 burpees
    • 

  • back to start – heels to heaven for six
    • 

  • 10 lunges (5 per leg), 2 burpees
    • 

  • back to start -diamond LBCs for six
    • 

  • 2 burpees per marker
    • 



Mosey to COT


Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.


As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.


Ginsu


  
    
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