PRE BLAST F3 The Fort 6th Annual Invergence

Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway
Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)
Please use the link below to RSVP and list what food you will bring:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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Alcatraz “fun”

8 HIM got better this morning at Runde Park for some Lutefisk and Bear Grylls fun.

After a quick disclaimer (no FNGs) we moseyed around the parking lot to the field where we circled up for 7 warm-up exercises:

Peter Parkers  x 15
American Hammers x 15
Carolina Dry Docks x 15
Krakken Burpees x 5 OYO
E2K’s (R ankle over L knee, L elbow to R knee like a crunch) x 15
Ranger Merkins x 15
Seal Jacks x 15

And yes, that spells PACKERS.  GO PACK GO!!  Thank goodness the NFL is back on.  I’ve been having withdrawals.

The Thang:

Start with a modified “Charles Bronson:”
Perform 50 exercises at point A, sprint 100-ish yards to point B, army crawl to point C, mosey back to point A for 50 different exercises.
1st exercise: 50 x Side Straddle Hop
2nd exercise: 50 x Merkins
3rd exercise: 50 x Jump Squats

Next a modified “Millennial:” The PAX thought I would be calling out the exercises via text, twitter, or some other form of nonverbal communication.  Perhaps  we’d just have Bear Grylls do all of the exercises for us while we sat and watched.  But no, we’re gonna earn this one.  Split PAX into 2 teams of 4.  Starting point, do 25 x of each exercise, mosey 100 yards, 25 x of exercise, mosey 100 yards back, 25 x of exercise… you get the point.  Rinse and repeat 10x for a grand team total of 2000 ‘reps’ in honor of the millennials born around the year 2000.
1-Carolina Dry Docks
2-Squats
3-Moroccan Night Clubs
4-Flutters
5-Mountain Climbers
6-LBC’s
7-Merkins
8-Lunges
9-Side Straddle Hop
10-Burpees (a crowd pleaser)

And with that Lutefisk handed the baton to Bear Grylls.  The PAX were toast, and unsure of what to expect from what we saw earlier which looked like the unloading of Myrtle Beach from his Range Rover onto the sidewalk above captured in bags.

Ten stations were set up about 10 yards apart for partner work. The pace setters on the end were either a ruck down and up the hill or carry a 100lb sand bag up and down the hill. The other stations were AMRAP and included…. a ton of sandbags.  Each bag had different weights from 30lbs to 60lbs and included: calf raise into overhead press, bear crawl bag drag, row into curl, dead lift into kettle bell swing, and a ball slam and jump from crunch position.

With that a mosey to COT where we honored CSPAN with one thing each of us is thankful for. Prayers and praises for kids, uncles, jobs.  Praises for families, F3, job anniversaries.  Bear Grylls led us out in prayer.

I feel honored, humbled, and blessed to be able to have an opportunity to lead these true HIM who come out and give it all they have to get better.

Lutefisk out.

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The mid-40’s Dynamic Duo Q

Thanks to Smuggler for letting two crazy mid-40’s team up like never before into the Dynamic Duo. Lots of fun and wetness out there in the gloom. We focused today on encouraging one another and pushing through (the pain). Over 50% of this workout was aimed at strengthening your core with some endurance training to finish things off.  Speaking for Old Bay and myself – we had a blast (and this was no easy workout)! We hung around for some “coffeeteria” as well afterwards. I counted the total number of burpees and it was between 65-72 depending on what you went for. Special thanks to Wild Thing for making the trip to Tega Cay and demonstrating superb burpee form.

Warm-up:

DYNAMIC STRETCHING:

Jog – 1 Min

High Knees – 30 Seconds

Butt Kickers – 30 Seconds

Toy Soldiers – 30 Seconds

Lateral Shuffles – 30 Seconds (each side)

Lateral Lunges – 10 (5 each side)

Low semi-slow Squats – 12

Alternating Forward Lunges  – 10 (5 each side)- We rotated our torsos towards the side of the leg that is in front for each movement.

Low diamond Merkins – 15 single set

Single Leg Toe touches with other leg going back – 10 (5 each side)

Peter Pointers – 10

Rolling Crucifix – 5X each side

Table Twists – 5X each side

 

THE THANG:

I talked about the Nasty 7s that I had done with Sasquatch before and at an impromptu Q at The Ranch, but decided not to do them because of wetness from the night before so I gave the option. Most decided to do a jog to each corner in the basketball court and 4 burpees at each corner. Total was 20 here. I will have to formally teach the Nasty 7 at another time.

Stacked Feet/Staggered Hands Merkin (switch every 4) – 60 secs

Banana Rolls – 120 secs – Did with coupon for 60 of those secs

Leaning Crescent Lunges with coupon – 1 min with and 1 min without

Sphinx Merkin – 60 secs max reps

Bow to Boat – 120 secs – I was nice and we did not do with a coupon 

Side Lunge and raise coupon to put on the imaginary “shelf” – 45 secs each direction

Prison Cell Burpee (boy these were fun!)- 60 secs

Side Hip Raise – 30 secs each side

High Plank to 6 inches Run (this one really stunk)- 60 secs

Superman Banana – 60 secs

Yellow rope hoppers – 60 secs

Hillbilly Walkers – 30 secs

Imperial Walkers – 30 secs

300 Secs of Abs:

Upper Circle LBCs – 30 secs each direction; 5 sec rest between each

Twisting Pistons – 30 secs

Alligator Walks  (on forearms) 60 secs;

Canoe Crunch – 30 secs

Slow LBC and Twist (Crunch and Twist) – 60 secs

Regular Plank to the end – 60 secs

Immediate transition into my partner in crime’s Q, the infamous Old Bay:

1) Bent ladder with Morning Wood on the field and Burpees at the entrance to the parking lot. Run between a burpee and the field was backwards and a side shuffle left/right to a distant cone where Morning Wood (Turkish getup) occurred and repeat. This was taxing!

2) Catch-me-if-you-can on path around fields. Exercise was Merkins/Butt-kickers.

3) 7 extra burpees

4) SSH – 15

COT: Key items: Prayers for the Ms and praise for Delta’s great news.

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Hills, Arms, Suicides and Hills

Sir Topham Hat and I were pretty excited to take on Alcatraz together. A couple or “runners” who really “enjoy” hills? What could possibly go wrong? A warning was sent on the Twitter machine that this would be hill intensive, so I was pleased to see 11 Pax show in addition to YHC and STH. It was a bit of an Alcatraz reunion of sorts with some familiar faces. We knew we needed to bring it.

STH on Q

  • Warm up jog with side shuffles, butt kickers and high knees
  • Mosey to the play area
  • Amrap pull-ups (unassisted), 20CDD – 3 Times
  • Mosey to Parking Lot
  • COP: SSHx20, cherry pickers x 10, Mountin Climbers x 20, Peter Parker’s x 10, 6” twice
  • Mosey to Upper Hill for Jacobs ladder
  • 7 burps and 1 bombjack at top.  Made it 4 rounds
  • Al Gore to squats (which prompted some colorful comments. Just do an Al Gore while doing squats and it’ll become clear immediately.
  • Mosey to Wooden wall.  7 count incline merkins in cadence, flip to dips 7 count in cadence.  Flap jack 4 times #smokefest
  • Handoff to Zima

Zima on Q

  • Mosey to Parking Lot
  • 25 SSH IC
  • 17 Something I can’t remember IC (I blame it on being light-headed)
  • Mosey to Middle of Parking Lot for Suicide Burpees (5 burpees at baseline each time running to 3 increasing suicide targets)
  • Walk 20 yards back for 10 hand release merkins at baseline with 4 suicide series targets
  • Walk 20 yards back for 7 bombjacks at baseline and 5 suicide series targets
  • Go to field for 4 corners
  • Corner 1 20 Monkey Humpers IC
  • Corner 2 20 Walking Lunges IC
  • Corner 3 20 Monkey Humpers IC
  • Corner 4 15 LS Squats IC
  • Run to short steep lower hill for 5 Min Quadzilla (insert copious amounts of complaining herre)
  • Mosey back to parking lot for 5 mins Pax Choice Mary
  • Finish with double 10 count body destroyer

All in all it was a pretty good smokefest. Everyone pushed their limits

NMM (here are our notes)

  • STH is super fit but bailed for Zima Q (cited family commitments)
  • Fish Sticks = #King #WarDaddy
  • Great mumblechatter this AM
  • Maximus is a beast and smiles through the entire workout like “Is that all you got?” Yes Max, it is.
  • Highlight of the morning was Dark Helmet’s commentary on STH’s Al Gore Squats #graphic #hilarious
  • A couple of Pax almost got laid out by a Buck (Deer) that didn’t see them and then shot off across the street
  • Quadzilla is still a crowd pleaser (esp. when you add a minute)
  • For all the comments about being out of shape, Gears seemed to be towards the head of the pack
  • Glad to see half the team of “Beauty and the Beasts” support us

Prayer, Praises, Announcements

BOM on Zima

Thanks for the opportunity to lead Smuggler! Keep me in the rotation.

Zima Out!

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No Hills at Alcatraz

With a lot of the PAX spending time with their 2.0s at F3 Dads camp I wasn’t sure what type of turnout we’d have. Thankfully 8 other PAX missed the F3 Dads deadline like myself and decided to post.

Disclaimer was given and off we went on a warm up lap around the park. Onto field for normal exercises: 25-SSHs, 15-Windmills, 20-Merkins, 15-Peter Parkers in Plank, 20-Slow Squats, & 15 Smurf Jacks.

Mosey over to wall under concession stand and partner up.

  1. P1 does peoples chair while P2 runs to fence and back. Swap and then repeat so each PAX runs twice.
  2. Leg pushdowns – Try not to let your legs hit the ground after partner pushes them down. 15 then swap.
  3. Wheelbarrow from foul line out to back of infield behind short-stop then swap going back.
  4. Burpee jump overs – P1 is down in plank, P2 jumps over and does a burpee for a total of 8. Then swap so P2 does 8. Then keep swapping and reducing burpees by 2 (P1-8, P2-8, P1-6, P2-6, P1-4…)
  5. Empty shopping cart – Kinda like a backwards wheelbarrow. Crab walk instead of bear crawl with partner holding legs up.
  6. 15 partner merkins with handslaps, run to fence and back then 15 more.
  7. Come together into 2 5 man teams. 4 guys are in plank while the last guy weaves his way to the front then drops into plank and lets the last guy know to start. We made it about half way across the outfield before it was time for the main event.

Walker takes the Q and we mosey over to other field for 410 shotgun. 4 cones in a square, same exercise to be done at cone each time, 10 reps each cone, 10 times around the square.

  • 1st cone was 10 burpees
  • 2nd cone was 10 V-ups
  • 3rd cone was 10 diamond merkins
  • 4th cone was 10 body squats

The plan was to do 10 rounds of this but we audibled after the 7th round to circle up for the following pleasantries all in cadence:

  • 60 – 4 count flutter kicks
  • 40 Freddie Mercury’s
  • Heels 6″ off ground for 90 seconds
  • 20 single count Merkins
  • 20 staggered Merkins (10 left hand forward, 10 right hand forward)

Time’s up, PAX were smoked. COT.

I didn’t know Walker that well before this but I heard he was a machine. There was talk the night before about pre-running so I decided to join him and Fish Sticks. Of course Tega Cay is nice and flat and those 2 are slow….so I learned not to pre-run a hard workout anymore. But overall it was a lot of fun and appreciate the opportunity to lead!

-Mainframe

 

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The Captain and the 1st Mate

11 Pax met at Runde Park to get their Saturday started right.    Leading the group today was one of the Fort’s youngest Q’s (Offspring) and one of the oldest (YHC).  Here is what we did:

The Thang:

Offspring on Q:

Take a lap around the park and circle up in the field by the front ot for COP:

All in Cadence:

SSHx30, IWx10, Morrocan nightclub x 20, merkin x 10/hold/shoulder tap x 10, Freddie Merc x 10, flutter x 10.

Take a short mosey to the front lot and rinse and repeat COP with more reps and LBC’s thrown in:  SSH x 50, Morrocan nightclub x 30, merkin x 20, shoulder tap x 20, Freddie Merc x 20, flutter x 20.  Complete 20 LBC’s in between each of the above exercises.

Mosey back to the field for Jack Webb.  The Pax completed 7:28 today.  The new Q was mindful of time and handed the Q off precisely at 7am.

Hand off to Senator Tressel

Pull up  the shovel flag, head up Windward Lane,  and replant it on the lake shore at Pitcairn Park.

Mosey to the lower lot at the base of the staircase and pair up.

Wheelbarrow up the first staircase, across the upper parking lot, and up the second staircase to the pavilion.  Flapjack,  rinse and repeat.

At the Pavillion, split into two groups.  Group 1 does 20 step ups while group 2 does people’s chair.  Flapjack.

Mosey back to the lower lot and down to the lake shore.  Remove your shoes and (if you like) your shirt.  Line up in the shallow water.  Start running in place and drop to the lake when the Q says down.  Rinse and repeat 4 or 5 times.

Swim out to the floating dock, find a spot on the edge and hang onto it:  20 pull-ups in cadence.

Keep holding onto the edge of the dock and then, on the Q’s command, pull yourself up and on the top of the dock.  Jump back into the lake.  Rinse and repeat 3 times and swim back to shore.

Take a minute to snap a few pictures, then pick up the flag and head back to Runde for COT.

Naked Man Moleskin:

Offspring and I were last-minute Q subs this Saturday.   Offspring is just 19.   I remember when  Funhouse brought him to his first F3 workout a few years ago,  and we gave him that classic name.  How cool it was to have him as my co-Q today,  and nice to see Funhouse and brother Brick there to support him.  Great job today, Offspring!

The decision to go to the lake was made late last night,  and my half of the workout was thrown together at about 5:45 this morning.   It’s not how I like to do it, but it’s been about a year since we’ve been to the lake,  and I couldn’t resist making the trek to Pitcairn.   Workouts at the lake are not always the best, but they sure are fun. Plus, being able to pull yourself out of water and onto a boat or dock is a life skill you’ll be happy to have when the need arises.  Technique is just as important as strength.

Some Alcatraz regulars from long ago joined us today. Aquaman was in town this week and it was fitting that he was in attendance on lake day.  Minuteman, absent for several months, also posted today.    Awesome to see you guys and we miss you!   I was also very happy to see Stallion again and hope he continues to post regularly.

As F3 The Fort closes in on our 6th year anniversary, the friendships and the fellowship among our local Fort Pax remain as strong as ever.  This past Thursday, a large group met at a local brewpub to support Cable Guy who recently lost his brother.  I was the last guy to get there and when I arrived, the Pax gave me a rousing welcome.  I felt like Norm at Cheers.   Cable Guy and YHC were the last ones there and we had a good talk.   This morning after the workout, Decibel (who was not at Alcatraz) called and asked where the coffeteria was at.   He, along with Minuteman, Aquaman,  and myself, drove out of our way to meet the WEP boys (Twister and Geronimo) at Panera for a solid 2nd F.    There are a lot of other examples of how our Pax have supported each other lately, and it’s  awesome to have that network of guys who care for one another.   More than a workout indeed!

Announcements/Prayers and Praises

1st F and 3rd F convergence this Friday, August 3 at Harris Teeter near Baxter.  3rd F discussion on IMPACT.

Children’s Attention Home meets every other Friday at 7pm in Rock Hill.  G-Fit meets at 7pm every Friday in the Fort Mill Paradise neighborhood.  If you have not attended these F3 outreach AO’s, come on out and check them out.

Prayers/praises for the Change Order’s co-worker’s son recovering from Leukemia and returning home. Prayers for F3 brother Elmer who is battling Leukemia.  Prayers for Cable Guy and his family after the death of his brother.  Praise for Minute Man whose mom is relocating to Fort Mill.

 

 

 

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Bing- GQ in The Fort – Alcatraz AO

Reposting with Link to Bing’s BB from F3 Suncoast.

Bing- GQ in The Fort – Alcatraz AO

The PAX

Weather – upper 60s- with a chill in the air for this Floridian!

As the pax began to roll into the AO, including a number of them who chose to take a pre-run, YHC was giddy with excitement.  It felt like good old times with so many familiar faces!

As the clock struck 6:30, the disclaimer was shared along with the 5 core principles  and off we went for a mozi around the park.  Mozi included butt kickers, high knees, Carioca x2 and a quick pace to finish the run.  Without hesitation, it was time to hit the dewy fresh cut grass for COP.

COP was delivered in a speed round, where the Q calls out an exercise and is immediately followed by the first Pax member calling out SSH x10 IC.  The COP went as follows:

  • Merkins x10IC
  • SSH x10IC
  • Windmills x10IC
  • SSH x10IC
  • Imperial Walkers x10IC
  • SSH x10IC
  • Mountain Climbers x10IC
  • SSH x10IC
  • Peter Parkers x10IC
  • SSH x10IC

It was time to get to business.  The intent of the beatdown was to share some of the Pax favorites from my new  region, F3 Suncoast. First up was, FUN WITH ANIMALS.  Cones were set up roughly 15 feet from the starting point and the pax had to do the following mode of transportation x2:

  • Bear Crawl
  • Duck Walk
  • Crab Walk
  • Crawl Bear
  • Frog Hop
  • It was obvious that the pax was having such a great time, we rinsed and repeated, with only 1 time each the second round.

After we had enough fun with animals, a quick mozi was done and the pax ended up at the bottom of the hill on Tara Tea Drive for a round of Jacobs Ladder.  Run up to the top of the hill for 1 Burpee, run back down and immediately return to the top for 2 burpess.  Rinse and repeat until you have done 7 burpees.  Plank at the top until the entire pax is complete.  This was no easy feat for this Floridian flatlander, but clearly was a crowd favorite.

After the six was in, it was time for some Mike Tysons along the curb.  Due to the size of the Pax, half of the group ran laps until the first group was done doing Mike Tysons x10.  We did two rounds and it was back to the fields of Alcatraz for the grande finale…and grand it was.

Ripken Suicides

As done at any Ripken Q at F3 Suncoast, it was time for Ripken Suicides (or as Longshanks called them initially – Cupcakes because Suicides isn’t sensitive enough).  The pax had 1 minute to complete a full round of suicides, with the next round starting after the first minute.  The faster you get done, the most rest.  This is done for 10 rounds, as long as you are able to get the suicides done in 60 seconds.  There wasn’t a lot of love shown for Ripken after this finale!  Thanks Ripken!!

With 3 minutes remaining, it was time for a quick round of mary including LBCs, Protractor and one other.

Round of Mary

 

The MoleSkin:

YHC encouraged the pax to not hestitate to disrupt their status quo.  To make sure they are not remaining in their comfort zone.  Roughly 2 years ago today, the Kelly family entirely disrupted their status quo, having no idea why the chose to leave such a great community, pax and soccer family to head to a place where we knew NO ONE.  Not long after arriving in Florida, the status quo was disrupted AGAIN with YHC taking an entirely new job and quitting the one he moved to Florida for initially.  This opportunity has been a true blessing as YHC no longer travels for work and is home with the family and available to apply more time to launching a new region for F3.  The Pax of F3 The Fort and surrounding areas have been instrumental in disrupting the lives of over 225 men in the Sarasota area, as it was because of them YHC had the confidence to move and then start a new region.  I am honored and humbled to be a part of F3 The Fort and to give away all that I have gained to my new region in F3 Suncoast.

Prayers/Praises:

  • For Cable Guy and his family
  • James, friend of YHC battling cancer for the 3rd time at 9 years old
  • Many other prayer requests spoken

Announcements:

  • Coffeeteria at Panera Bread – Thanks for hanging out, I had a great time
  • CAH – Join us
  • Welcome to Skyline – You did a great job in a not so friendly FNG beatdown!
  • Wow, I am really bad at all of the announcements as I am not with this pax daily!

Thank you for this great opportunity and I look forward to seeing everyone on Monday at Honey Badger.

Aye – Bing

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Getting Mobyfied at Alcatraz

Maximus has given me free reign over this backblast as he handed me his actual weinke after the workout.  Unfortunately, creativity has subsided after a couple days. I really suck at expedient backblasts (no excuse).

I had legs. Maximus had arms and I believe the PAX might have preferred to have that reversed.

Arrived early, placed some cones on the double ballfield, tossed out a football and dragged out the worm. There was no weinke taped to the arm on this day. 8 PAX arrived w/ Geronimo and Dark Helmet arriving just on time after having stopped to help a lady with car issues. I do not have all the details as I missed that early mumblechatter getting us going.

Actually read the whole workout disclaimer from my phone to make sure I got it complete. Also, be sure to check out the ‘full’ disclaimer on the F3 website which is much more detailed and covers additional items.

To the field for some warmup and starting tossing around the football, each PAX threw and we moseyed to it followed by an exercise. Tosses varied in length but everyone got a turn.  Before we left the field, I told the PAX that I believe in 2 things at Alcatraz. 1) making use of the hill and 2) making use of the field…basically getting down and dirty in the morning dew. We were going to do both, so before leaving for the hill, we did some:

Panther Pound Burpees – Some have done this with me on Q on before but maybe no one from this group. This exercise is in the exicon as I got it approved around the time when the Panthers were in the Super Bowl. It is essentially a football cornerbacks drill combined with a burpee.  Q leads, start fast pumping the feet up and down. Q decides how long and yells drop (right or left), hit the ground do a pushup, roll right or left, get up to a jump hands over head. Repeat as necessary until very dirty. As I was doing them, too, I could not take notice to proper form, but I would have liked to see the feet of the PAX pumping a little faster….

To the hill. The downhill was a mosey each time. I think we did 3, 4? laps. On the uphills, we did various lunges, broad jumps, a sprint, etc and full 1/2 lap backwards.

Back to the field to incorporate some partner work lunge walking and carrying the worm, a 120# somewhat awkward coupon with handles on the end and in the middle.  While partners carried, the rest of the PAX did core work and sprinted to the carriers when they got done. Repeat to give everyone a chance with the worm. Somewhere in my 30 minutes we did a bunch of various calf raises, although I did miss Tesh’s squat calf raises.

We did one last minute of Panther Pound Burpees and Maximus took over.

Maximus’s truck bed popped open to a whole lot of cinder blocks, one with each of our name on it (not literally) along with a very large boombox. Ok, the box was not much bigger than my hand. But it did play what could be considered a very challenging workout song Moby’s “Flower” which mentions Sally a lot.

I did not know this song but apparently it is used by a lot of people for exercising, similarly to “Thunderstruck.”

We did bicep curls with our blocks, curling on every “up” in the song, holding, then down on every “down”, but not letting it touch your body.  The first time around was the long version, or so it seemed. A little bit nasty if you ask me.

Followed by: Slow flutters block press, American Hammer-position leg extensions.

Back to the song for Shoulder Presses, the short version, I think…Then

  • 10 burpees, 20 CDD, 30 Mtn Climbers followed by cinder block push of about 25 yards.
  • 10 bomb jacks, 20 LBC, 30 dying cockroaches (by this point, that was almost literally), and a block push back to the starting point.

Fortunately, time was done because what was left on Maximus’s weinke would not have allowed our arms to hold a steering wheel and drive home.

With suicides of recent celebrities, we talked about suicide and addressing it with our kids if they are old enough, and to be aware of family and friends who may be experiencing difficulties in their life. Apologies for not recalling more of our COT discussions. CSpan’s party weekend was in effect.

It was another great Saturday morning at Alcatraz. 6 hit coffeeteria at DD after.

Aye. Bolt

 

 

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Breathing Relief

Cable Guy lost his sidekick so Smuggler put out an APB for help and YHC decided to make it 3 in a row Qs. Cable Guy started off with:

Quick COT: 30 SSH; 5 burpees OYO; Squats, then mosey around the park

Another round of COT:

Seal Jacks; wide merkins; imperial walkers; wide merkins; moroccan night club; peter parker; parker peter; 10 burpees (5 for each late PAX arrival)

Grab a block for Burpecides:

Round 1: suicides to each of the 4 cones, increase burpees by 1 at each cone, back at start complete 5 squats – ALL with block

Round 2: same but with tricep extensions

Round 3: same with curls

Round 4: hand off to Trucker

Mosey to long hill. Start at top, run to bottom and complete 5 merkins, run to top and complete 10 LBCs – UvsU for as many rounds until Q calls halt. (most of PAX got 3 rounds in, a few got 4).

Mosey towards fire station, stop at Pull Up bars. This is the 10 count. each PAX does 5 pull ups while rest of PAX does squats until everyone completes their pull ups.

Moesy to short hill. Start at bottom, run to top by fire station and complete 5 merkins, run to back down and then up other side of hill and do 5 merkins, run back to bottom. Plank till 6. Repeat 3 times. Bear crawl to first driveway up hill then sprint to top of hill by fire station. Mosey back to COT for 3 minutes of Abs.

its always an honor to Q the best AO in The Fort. Each PAX proved they could push themselves especially in an extreme humid morning. Remember to be an IMPACT to your family and community.

Trucker and CG

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Sandy Cones at Alcatraz

Warmup:  Seal Jacks, Multiple Hold Merkins, Low Slow Squats.

1st Half Thang by Bear Grylls:  Mosey to the hill for uphill AMRAP sandbag and 20 & 35lb ruck work.

  • 20lb slam ball – Carolina Dry Docs and A Frame Crunches,
  • 20lb Sandbag – Lunge Choppers,
  • 45lb KettleBag – Squat Upright Rows,
  • 40lb Spartan Pancake – Front Raise to Overhead Tricep Extension,
  • 60lb Sandbag – Row to Curl.
  • 75lb Sandbag – Clean Jerk Press

As rucks reach top or bottom of hill, PAX advance to next station via bear crawl.

2nd Half Thang by SkateOrDie:  Mosey to Parking lot for cone workout

Cones with 3 exercises each for 20 reps in each corner, then advance to middle for group cone exercise then back to corners.

Prayers for victims and perp at school shooting, those in hospitals.  Praises for pax brother new job and pax wife negative test results for good health.

Aye!

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