Category: Alcatraz

The Hypest Hype Train Workout Ever

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Welcome to the most advertised AO in all of The Fort region. Trucker has a good thing going here and i wanted a part of it as a Q sometime. So i thought long and hard about who i wanted as my co-Q for this beatdown. Well as an expert trash talking Pax there was but only one choice that I knew I wanted! Mr. site Q himself ,Trucker the one person who can almost talk as much trash as me! HaHa

Trucker had the first part of the morning and started us off with some dynamic stretching in parking lot. We then moseyed out the road to the path beside Tega Cay Drive to the first hole green where we did 10 Squats. More mosey to the tennis court steps where we did 15 Merkins. Still more mosey all the way up to Hole number 1 tee boxes. Do 5 burps OYO. we where then instructed to run down cart path to the green and do 10 merkins and 15 squats then run back to tee box  and do 5 Burpees. Along the way the sprinklers came on and soaked a few of us. The grounds crew didn’t like us on their course so they kicked us off. Plus Trucker was on the red tee and the rest of us where on the white tees.

So we moseyed down to Tega Cay Drive again and made a right to the retaining wall for 2 rounds of 10 Step-Ups per leg and 10 Derkins. Yet some more mosey back to tennis court steps for 5 Burpees and 10 CDD. Mosey from there to the Firehouse for 5 burpees. Mosey back to parking lot for you guessed it 5 more Burpees. Trucker managed somehow for not being a runner to get us at 1.75 miles.

Next I had the real part of the workout. I thought 30 minutes of Warmup was a bit excessive but thats how all of Truckers Q’s are!

Had Pax mosey to baseball field and had them get in 3 lines planked feet to feet.

While in plank position all Pax did Mak Tar Dyes while the six bear crawled up to the front of the line and yelled for next person to proceed to front. Total distance was 100 yards. This sucked!!!

Next up I had 4 cones lined up about 30 yards apart from each other. Pax did 10 reps of 4 exercises at each cone then after all exercises done they bear crawled to the next cone. Exercises where Hand Release Merkins, Scorpion Dry Docks, Big Boi Sit Ups, and Sumo Squats.

Next round was same as above except we did Lt. Dans in between cones and the exercises where  Flutter Kicks 20 total, Wide Arm merkins, Monkey Humpers,and V-ups.

Then all pax bear crawled back to gates of field about 100 yards and did 5 burpees.

I followed my Q like i do all of them with 5 minutes of stretching which i heard more moaning and groaning then both our Q’s together.

Trucker thanks for letting me Q with you! Love you like a brother!

To all my F3 brothers y’all are like family to me. Y’all make me a better man daily mentally spiritually and physically.

Cornerstone Happy 40th Birthday! Thank you for our friendship.

Hope to see y’all on the Trails soon love each of you men.

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We jumped the fence, but could not escape the Ring of Fire

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Thirteen men were present for the workout at Alcatraz.  Four pax arrived early for a 3-mile run with pull-ups (mini bootcamp).  Geronimo came early to set up his half hour of pain.  It looked like we were in for a difficult hour.  After a quick disclaimer, YHC began with the standard warm-up exercises:

SSH x 20

Imperial Walker x 15

Windmill x 10

Plank stretch

Next, we ran across the baseball field near the pitcher’s warm-up cage to the top of the hill.  Once up the hill, we did 5 burpees…Trucker complained so we did 5 more.

Next, we ran back to the baseball field next to the restrooms.  We partnered up for a series of exercises.  Partner 1 performed an exercise on the field while Partner 2 ran across the field, jumped the fence, ran up the hill, and performed an exercise.  Flip flop once complete.

Exercises:

Round 1 – Merkins (1) , 5 bomb jacks (2)

Round 2 – LBCs (1), 10 bomb jacks (2)

Round 3 – Balls to the wall (1), Run to fence and back (2)

Round 4: Burpees (1);  5 bomb jacks (2)

Next, we jogged to the bottom of Hill. We ran up backwards to the street sign and forwards to the top.  Back down to the bottom and repeat.  Once we were at the top, we ran back out the parking lot for Geronimo’s Q.

We started at the field where there were three medicine ball.  We split into three groups behind each ball.  The first person threw the ball and did an exercise, the next person did the same. Essentially, an interval run with a heavy object.  We did three rounds of this exercise, switching the balls between the teams.  At the end of each round, the winning team got to decide the penalty exercise for the other two teams.

Next, we moseyed to the basketball court where there was a circle of cones laid out.  Each cone had an exercise written on it.  Complete the exercise, bear crawl to the middle, five burpees, and bear crawl backwards to the next cone.

Great work by everyone today!

 

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The Sweati Alternative

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6 PAX thought they chose an easier option than the CSAUP #Sweati and posted at Alcatraz, not knowing that Skate or Die and YHC had some terrible ideas lined up. After the disclaimer, Skate or Die had the PAX mosey to end of lot and circle up for warmups… ssh, plank, mountain climber, Merkins, ssh. Then mosey along path to the infamous TC hill and to bottom for the beast (6 trips up, 6 stations per trip, 6 reps per station), 1st trip burpees.  Q modified weinke after reaching top of hill due to lack of oxygen. Lunged walked from top of hill to near the pull up bars, combination of curb walks w/ Merkins and curb crab-walks w/ dips.  Dynamic stretching back to top of hill and back to pull up bars, then 2 rounds of sprints along that stretch of road and then finally down to the bottom of the hill and back up. Finished first half with a round of Mary. YHC took over and mosey towards pull up bars, bypassed the bars back to the parking lot. Grab a 60lb sandbag (PAX were surprised they didn’t see the hidden gem) and we Indian walked handing the sandbag off back to the pull up bars. Broke the PAX into 3 groups of 2. 2 PAX switched off at the pull up for AMRAP while 2 PAX did sandbag tosses from one tree to the next while 2 PAX ran the path from the pull up bars to the top of hill and back. Once the PAX tossing the sandbag, were completed they swapped until all PAX completed all 3 stations. Mosey to bottom of hill, 10 merkins, 10 squats, sprint up hill to pull up bags to collect sandbag. mosey with sandbag back to parking lot for another round of Mary.

Appreciate PAX for posting for another day of #BAOPS.

Prayers for our brother CASH.

Trucker

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The Sweati 2020

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The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

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Death by Nur and a visit by Dora, Jack Webb & Dan Taylor

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Thank you to the 16 other PAX who showed up to Alcatraz on this beautiful gloom to share in some great fellowship and a little fitness. It was an awesome time and if you miss it, well, you missed out. Thank you to Trucker for allowing Longshanks and YHC to lead this morning.

WARMUP

We began the morning led by Longshanks with the 10-Bombjacks because Dark Helmet said something that was on the verge of crossing the line, although it was before the workout. Then we took a short mosey down to Anchorage Lane.

THE THANG

Once we arrived at the bottom of the hill of Anchorage Lane Longshanks told us the plan. We were going to Partner up. Partner 1 was to Nur up the hill and run back down while Partner 2 performed exercises in a modified Dora. Then flapjack. The exercises at the bottom of the hill were: 100-Dbl. Count Lunges, 200-Squats, 250=-Calf Raises, 200-Monkey Humpers, and 100-Burpees.

This took us to a little after 0700 and Longshanks handed it off to YHC.

Since Longshanks had mentioned to YHC he was going heavy on legs and burpees, I figured I would add in a little upper body and . . . legs & Burpees. We took a short mosey to the baseball field. YHC asked the PAX to line up in 4 columns and we commenced to begin a combination of Jack Webbs and Dan Taylors (alternating between the two) from a ratio of 1:4 to 10:40.

Then we lined up at the edge of the field. We then did 7’s with Burpees and Bombjacks to finish off the 30 minutes.

Once we arrived at the COT Gears led in a quick session of Dying Cockroaches to complete the hour. This morning was full of mumblechatter and fun. What you want to have at any F3 Workout.

NMM

Our Nation and world have been rocked recently with multiple crises. Coronavirus took over in late March and we are still dealing with the effects. We have seen cities, towns and communities torn apart as racial tensions have risen. Our public figures are constantly attacking each other for their ‘inabilities’ just to either gain or keep power. It seems as if we are coming apart at the seams. All of these and many more can cause stress in everyone’s lives and we are all affected.

The question and challenge I have for you today is who or where do you turn to for peace. Not a peace like the end of war peace or happiness. This term is thrown around way too much to where people just don’t understand the true meaning of it. This peace can be easily lost.

I am talking about the inner belief that you are truly at peace with yourself, the world around you, and SkyQ. For me this is a peace that you can only achieve through the blood of Jesus Christ. With this peace you are able to face the world that seems to be crumbling around us and not be shaken. Because this peace is given to us by God through his son and strengthened each day through the Holy Spirit. Seek this peace and if you don’t have it, feel free to discuss it with YHC and I will share with you.

I challenge all PAX to seek that peace, whatever it may mean to you so when tribulation comes, as it has, you will not be shaken. Seek a peach that can overcome the evil of this world and keep your keel straight.

John 16:33 ‘I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.’

Aye!

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

Sign up to serve at Bethel Men’s Shelter. https://www.signupgenius.com/go/30e0444adaa23a2fa7-bethel

The Sweati – Sat., Aug. 15 at 0600 – Start at Colosseum

Meals on Wheels – Contact Change Order

FM Care Center Lawn Care

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and Longshanks lifted them up.

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Pre-Blast: F3 Dads

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F3 Dads returns with a 2020 version.

As many of you know, YHC has been a bit more averse to physical contact during age of COVID than some others. This year’s F3 Dads in The Fort will look a little different. We’ll avoid physical contact games like tag, tackle football, or tag. But Flash and YHC will have a concentrica building workout and workout-ish activities ready.

Bring your kiddos and let’s get to work.

Details:
August 8
0900 – 0930ish (give or take, we’ve got kids there, sometimes they break down.)
WEP (parking is odd with construction)
– plan on the green space….so wear socks. That grass is itchy.

—
Band Camp dismissed
(until 8/8 at 0900)

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True Americans

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It’s hot outside, guys. 74 and humid at 0615 as YHC rolled up.

 

I saw a few PAX conversing and heard there were pull ups being done. How did I know that Trucker would be there talking about how many pull ups he could do? Maybe just a hunch. It was good to see a few guys starting off with a little bit of acceleration prior to the Weinke. The clock struck 0630 and YHC took the reins for the first half of the morning.

NO warmup/COP.

Short Mosey down Windward, right at Anchorage Community

Quadzilla in Anchorage Neighborhood

Down the hill to the white brick mailbox and back to the entrance x 5

Mosey back to Runde

 

Squatzilla – Parking Lot

3 space lunge walk, 10 squats. Mosey back.

6 space lunge walk, 20 squats. Mosey back.

9 space lunge walk, 30 squats. Mosey back.

12 space lunge walk, 40 squats. Mosey back.

15 space lunge walk, 50 squats. Mosey back.

 

Ass Webbs

1:4 Squats/Squat Pulses, 2:8, 3:12 and so forth to 7:28 before YHC’s 30 minute portion was up. You guys got lucky. 

 

Italian Job Takes the Helm

Mosey over to baseball field – it was at this point IJ decided to do what YHC didn’t do – bring a message. Today we were honoring Sunshine – as it was his last post prior to reporting to Parris Island by way of the Four Seasons… we as Americans are able to choose what we want to do, we can choose to sit back and mail it in, or we can bring it and push hard for this workout. Likewise, in our life we are able to sit back and coast (typically leading to much deceleration), or move forward and push ourselves to better our families and communities. So the next iteration was to honor America and Sunshine’s call to serve.

 

All American Elevens – foul pole to foul pole

True Americans / American Hammers. This one took quite some time, and was rather difficult. Thanks for the push, IJ.

 

Mosey back to parking lot

Ab Lab – 

(15 IC) Boxcutters, Flutters, Pretzel Crunch

Last two minutes: 10 Eskimo Merkins to close it out

 

What a workout! It was great being able to talk to Kaiser during most of the second half. That dude is a #HIM and always has a great insight into the Word and the world. The mumble chatter was also very pleasing today.

 

Announcements: YHC can’t remember!

Prayers/Praises:

Cash – he is self sufficient right now but it could be soon that hospice care begins. Pray for the Lord to heal him.

Sunshine is reporting for duty to the USMC next week. Pray for him as he leads through bootcamp with the principles he has picked up at F3. Pray for Funhouse and his family as they part ways – that the void not be seen as a loss but as an opportunity for Funhouse’s arrow from his quiver go out into the world and change it.

Families – that our concentrica truly knows our heart is with them. We as dads tend to be a little hard shelled in that our kids may not know how we rely on the Lord and have faith. If we can soften our hearts and allow our children in to see how much we love the Lord, it will ultimately help them in their faith.

Pray for strength for YHC, for I am but a weak man.

Unspoken prayers.

 

Trucker, thanks for the privilege to lead such a fine group of men alongside the #HIM that is Italian Job.

 

Punch List out.

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The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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Dropkicked at The Rock

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BAOPS. It’s an acronym  that Trucker has been pushing, almost devoting himself to, with regard to the AO, Alcatraz, he now oversees. If you’ve been living under a rock for the last several weeks, let me enlighten you on Tega Cay’s own “Rock.”

Rather than being on its own island, our version of Alcatraz is almost at the end of a peninsula. Rather than water with treacherous currents, our version has streets with treacherous hills.
Just as you have to plan some extra time to get to THAT Alcatraz, you also have to plan some extra drive time to get to our version of Alcatraz…it’s way down TC Drive.

When Alcatraz Federal Penitentiary was in operation, it housed the hardest, most notorious criminals of its day. In Trucker’s verbiage, BAOPS stands for the “Baddest Area of Operations (AO) for Pain on Saturday.” Consistent with the last several weeks, some of the most hard-charging PAX from The Fort & Rock Hill (The Rock-how fitting) posted at Alcatraz this morning. Some even thought they rolled up on a convergence when they drove in with all the cars.

21 PAX (welcome Suplex) joined Router & YHC for a total of 23 to embark on a twist of a workout this morning. It’s been a minute since we’ve had Router post with us but consistent with our memory, he was prepared to bring it. After we were disclaimed and he shared with us his plan to put us through some conditioning (as part of the strength & conditioning workout), we took off for a warm-up mosey, ultimately leading us to the top of “the hill” on the back side of the park. This time however, we’d be going the other direction.
So here’s the deal, we’re running segments, of which there are 3. Segment 1, you’re running to your “pukey” limit. You know what that is; the place you get to where you’re about to splash. Yeah, get in that zone. Run it to the stop sign just past the Firehouse and do a recovery run back to the start. Then pukey-limit run to the stop sign and run to what amounts to the trail entrance just past the COT parking lot and recovery run the remaining trek back to the start. Now, pukey run that whole thing. Oh no, then….do a few more of those segments again but honestly, this is where the wheels started to come off as the PAX spread out and nobody was exactly sure what to do next . So, some ran more, some did some mary and some picked up the six. Yup, just as planned.
Then…oh dear Lord, this is where we take it to the next phase and you think your heart is going to pop out of your eye socket. Router takes us to the bottom of the hill, yes that hill. He explains his plan for 30/60/90. Fortunately, we never made it to 90 but nevertheless, when he says GO, we’re to take off up the hill, running for 30 seconds until he says stop. Yeah, that was tough but he made us go back down the hill to do the 60. Run up the hill and keep running for 60 seconds. Now that was B-RUTAL. Fortunately it was now 0701 and it was time to hand off to Maximus for the strength portion of the strength & conditioning.

With Max on Q, we would slow mosey (oh, thank you) back to the parking lot, pull a Switzer at one end and drop to a plank (ala Honey Badger). Next up, a nod to a USMC Serviceman named Cpl Albert (Bert) Gettings, 27, of New Castle, PA. Yup, we’re doing a modified BERT. If you’ve never done the real Bert, go give it a run and recap it to me afterward. Cpl. Albert Gettings was killed in action Jan 5, 2009 while conducting counter-sniper operations in Fallujah, Iraq. He was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force out of Camp Lejeune, NC.

HERE WE GO!!!
25 Burpees
50m Bear Crawl to the other end of the parking lot
50 Hand-Release Merkins
50m Bear Crawl
80 Walking lunges
Bear Crawl back
50 Squats
50m Bear Crawl
80 Carolina Dry Docks
50m Bear Crawl
Mary til the six is in

In closing, please do yourself a favor, push yourself to do something more challenging than what you thought you were capable of. Not just in the 1st F although that is a great start, but in the 2nd & 3rd, too. This world needs it now and frankly, you’ve been built and called for this. Do not be a wallflower.

Announcements: Gears starting a new hard-hitting AO this Monday, 6/1. Classroom Ready partnership oppty coming soon from Bonsai, Q-Source is for everyone, AO’s opening back up week of 6/8, big ‘ol convergence 7/11 and several other announcements.

Prayer Request: PAX going through job/life transitions. Our country always but especially now with community tensions. Health of family/friends.

SYITG
Router & Maximus

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Preparedness- Are You Prepared?

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Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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