Category: Alcatraz

Late Night Q Takeover

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A quick Friday night Slack-scrolling showed me who was Qing at Milkshake & The Fort but I didn’t see any name or listing for Alcatraz. So, this led me to ask the region the question of, “Yo, who’s at Alcatraz?” After some cricket banter and off-channel comz with last week’s co-Q, Bonsai, we decided it’ll be us to Q at the sometimes forgotten AO.

With Bonsai on the front half of the 60mins, we were welcomed and disclaimed. Next, we moseyed around the path at the park and did a little warming up with 50xSSH (angry fella), Stretching, Cherry Pickers (even a little left to right action) and Hillbilly Walkers.

As plagiarism is the most sincere form of flattery, Bonsai took a page out of Pusher’s playbook for a series of 1min AMRAP with a mosey to each station. Remember, 1min of each:

Merkins then run to the Fire Station boat for LBC’s then run to Fire Station parking lot for Carolina Dry Docks then run back just past the Fire Station boat for Monkey Humpers then to the basketball court for Flutters. We then repeated it for a second round but added at least 1 rep to each of your previous numbers at each station.

Then the hand off to Maximus.

Mosey off campus to the bottom of the hill at the front end of the neighborhood. Run up the hill, wait for the 6, jog down and get ~5-10sec to catch your breath. Repeat 4 more times for a total of 5 trips up the hill. Once the heart rates were peaked, we went back on campus to the parking lot which we wouldn’t leave again.

Round 1: Captain Thor (evidently this was popular yesterday) with 1 Big Boy situp & 4 American Hammers. Continue in that sequence to 10:40.

Round 2: Jack Webb (also popular) with 1 Push Up & 4 Overhead Claps. Continue in that sequence to 10:40.

Round 3: Lt. Dans (definitely not a crowd pleaser) with 1 Squat (which was the breather) and 4 Jumping Lunges. Continue in that sequence to 10:40.

That was it. For the 8 of us that posted at Alcatraz yesterday, we’re better for it. Sore yes…but better.

Make it count.

Bonsai & Maximus

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Hills and More Hills

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Nine men showed up this chilly morning to get better.  It was nice to see Walker venture up from Rock Hill to show us how things are done.  After the disclaimer, Senator Tressell kicked us off.

Mosey out of the parking lot, take the path to the back of the park, down the big hill, hang a left and go up to the cul-de-sac on Mariner’s Court for COP. All in cadence:

SSH x 30, Merkin x 10, Squat x 20, IW x 20, Freddie Mercury x 20, Carolina Dry Dock x 20, Mountain Climber x 25, Jumping lunge x 15, Moroccan Night Club x 40 and begin walking toward the bottom of the hill.

Mosey back up the hill to the pull-up bars along the path park. Split into 4 groups:

Group 1: 5 burpee pull-ups
Group 2: Big Boy Sit-ups
Group 3: Merkins
Group 4: Step-ups

Rinse/repeat until time runs out

Hand off to Fish Sticks

Mosey to the bottom of short hill, backwards run up the hill to the top.  Back down to the bottom, lunge walk up to the top and back down to the bottom.

Ran down the side street and up the hill to the corner.  One set of dips (15) on the landscape timbers.

Mosey back to the park for some boulder exercises:  Overhead press (15) and curls (15).

Ran to the baseball field, split up into two groups.  The first group ran to the outfield fence, jumped over the fence, and did 5 bomb jacks (no jump over the fence, 15 bomb jacks). The second group planked until the first group returned.

Round two:  5 burpees at the top of the hill (no jump over the fence, 20 burpees).  Olaf chose to take the 20 burpees option (great example of choosing to do difficult things to make you better).

Round three:  bomb jack option.

Mosey back to the basketball court for six minutes of Mary.

COT

Prays for all who are battling cancer along with their families supporting them.

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PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

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Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.

For the year of 2020, my word is “GO”.  In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)

For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.

Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.

Helmet, out.

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A cool, Shady, 38 degree Special morning

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11 PAX woke up on a cool Saturday morning in November of 2019. Little did any of them know that immediately after the disclaimer they would be headed for the much maligned Tega Cay Drive hill of pain.

The mosey immediately headed that way as YHC (38 Special) led the PAX down the hill. Everyone circled up for 25 SSH, 15 Low Slow Squats, and 15 mountain climbers.  Some good Saturday morning mumblechatter including some compliments about the length of certain PAX’s shorts and the decade in which they might have been procured.  That was plenty “warm up”.

The Thang: Part 1

PAX counted off by 2’s. 2’s were instructed to run the 150M hill backwards. Team 1 to lag behind so eyes were going forward and backward. YHC was pleased to hear Team 1 offer quality mumblechatter on the way up in the way of encouragement.

At the top of the hill, everyone ran back down and Team 1 took their turn to run backwards while Team 2 pulled mumblechatter duty.  Now that every quad was suitably inflamed it was time for phase two of part one.

Until YHC’s time was out, we would run 11’s.  Starting behind the western baseball diamond, double count stepups. Run the roughly 100m to to the benches just before the pullup bars and do burpees.  If, somehow, anyone were to finish, it would have added 2k to their bragging rights. Some got to 4 step ups left, others 6.

YHC used the last minute of his time to speak briefly about pushing oneself in order for the group. The above was selected not because I could kill it, but because I knew I could do it with commitment, and without killing myself, and sorta, maybe tried to encourage others to do the same.

The Thang: Part 2

Shady took over and wasted no time running the PAX over the baseball field and into the parking lot, stopping near the playground.  Everyone paired up for what Shady said would be your ‘basic’ Dora. There was a brief lament about the lack of bricks when one of the PAX brought to everyone’s attention that there were some large rocks at the bottom of the trail.

If YHC were a geologist, he’d have called these rocks “boulders” (any rock with a diameter of > 25.6cm)…

Run back up the trail and into the playground.  Round one of the Dora was
100 – Hand Release Merkins
200 – Shoulder (boulder) Press
300 – Flutter

YHC wants to point out that the first two parts of that set were brutal.

When the set was over, Shady spoke to the PAX about his word of the year and encouraged everyone to think about theirs again. Some of the PAX talked briefly about their words as well. After this 10 count was concluded it was time to move onto round two.
100 – Incline rows
200 – Boulder curls
300 – LBC

YHC would also like to point out that the incline rows, while being sufficiently difficult, made some of the PAX look utterly ridiculous, and as most of us know, PAX would allow any of their brothers to look that ridiculous without drawing a great deal of attention to the fact.  It’s just good manners.

Time ran out during the LBCs and there was one more run down into the woods to return their boulders to their homes.  Joined up at COT.

Announcements: Thanksgiving convergence on 11/28 @The Ranch, HTL convergence on 11/23 @WEP and the Christmas Party 12/6 ~Baxter area. Everyone who knows Kenyan is invited to join the celebration of Life for his departed wife that morning.

There were also some prayers and praises lifted up to Sky Q’s consideration.

The PAX dispersed…

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Hill Street Blues

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YHC was tagged as the Q for one of the baddest Saturday AO south of MacDougal where a downpainment is expected and typically is given. Smuggler (Site Q) tagged me with a partner but things went awry with that HIM so I tagged Double D to join me and a plan was made.

Late Friday, DD got the opportunity to choose a #Concentrica based choice. We face these all of the time. It usually goes something like this “Well honey, I already promised (insert male friends name here) that I would be there for (insert something relatively important although not really here).” However, Double D is an accelerating HIM who contacted me and said “I’ve got a bigger name on the other side of this choice!” It was the right call and YHC is confident it paid dividends with his M and 2.0.

Interestingly enough, I received a text from Gears at exactly the same moment. Gears, a longtime Pax of the Fort, has been a leader in many different areas over the past 7 years. More importantly, we don’t get to see each other enough. Expansion created many different options at the Fort and our paths just don’t cross enough. I quickly tagged him and his response was “I have a plan, it will probably suck”. Boom!

The Thang

Weather: high 50’s. Had to choose between short vs long sleeve. Short sleeve was chosen

Disclaimer

Mosey around the park

IW x 15

Windmills x 10

Merkins x 12

Men Climbers x 20

Squats x 20

Mosey to parking lot

Dirty McDeuce (4 rounds – IC – 12 reps)

WAM

Flutters

Monkey Humpers

Full lap around the park

CDD

Big Boy sit ups

Squats

Full lap

Diamond Merkins

Hello Dolly

Lunges

Full Lap

Merkins

LBC

One legged stretch (for me basically)

Indian Run full lap

Handoff to Gears

Crazy 8s on hill (this did suck FYI)

CDDs x 8 and LBCs x 8 at the bottom

Bombjacks x 8 and Some Squat Sequence that Gears just learned x 4 at the top

Rinse and repeat for 25 minutes (I said it sucked)

Mosey home

 

Moleskin

  • Prayers for marriages
  • Fishsticks turns 50 on Thursday
  • Prayers for the Pax dealing with injury, pain and suffering
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Some of Us Got The Good Genes

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Finally a break in heat and humidity on this fine morning at Runde Park.  Six men came to be challenged and I believe they left satisfied.

The Thang

Gears for first half.

Lap around the park calling out 3 stations on the route.

Circle up in the lot for a light warm up:

  • SSH
  • Windmills
  • Potato Pickers

Took off around the park loop, hitting three stations.  At each station 5 Burpees OYO, planked for the 6 at station 3.  Repeat with 5 Bomb Jacks OYO.

Hit the baseball field for Four Corners:

  • 5x Around The World Squats
  • 10x Squat Jacks
  • 15x Monkey Humpers

Plank for the 6 at station 4.  Repeat, but double the counts.

Another set of 2 laps around the park loop hitting the three stations with 10 Burpees OYO at each, then 10 Bomb Jacks OYO at each.

Hand off to Mr. Clean

PAX each grab a Cindy from the Suburban and head to everyone’s favorite hill.

PAX commenced with The Beast (6*6*6):

6 stations up the hill, 6 reps per exercise for 6 different exercises with Cindy.

  • Squat to upright row
  • Curls
  • Skull crushers
  • Chest press
  • Shoulder press
  • Lawnmower pulls

Moseyed back to the Lot for COT.

NMM

Confession: It has been forever since I Q’ed a boot camp.  With all the running and travel (and, if I am honest, excuses) it has been too long.

It was good to lead the men this morning through the first half and to push through the second half with them at my side.  It was the highest complement to have both Cable Guy and Fishsticks comment on how tough the workout was.  Also good to clown around with Wegmans while putting in work as his brother Sasquatch was sprinting up the hill with a Cinderblock.  And I couldn’t have asked for a better man than Mr. Clean to share the Q with this morning.

Missed seeing some of the regulars this morning… hopefully a temporal problem.

Announcements and Prayer Requests

  • Suffolk Punch has some sort of special with free (F3) beer.  Talk to Wegmans.
  • Prayers for Wegmans Father in Law and Prostate Cancer
  • Prayers for kids going through GI sickness that appears to be going around
  • Prayers for my leg to heal up after some sort of nerve issue

Honor to Serve

 

 

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Heavy arm day

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Four men showed up for this morning’s workout.  Uber arrived a little early thinking he was running late, still recovering from his international travels.  Bolt kicked us off with a lap around the park.  We stopped for the regular warm-ups (SSHs, Moroccan night clubs, merkins, and plank stretches).

Next, we ran back to the park where Bolt had organized five pain stations:

  1. Sweeper drag – The best description is a weighted (100+ ) infield broom.  Each person would drag it down the field and back.
  2. Luggage Shoulder Shrug –  Two bags, one in each hand, lift up and down.
  3. Sandbag carry – Bag carried overhead down to baseball diamond and back.
  4. Sandbag curl – Curl sandbag in squat position.
  5. Bocce ball bear crawl – Hold Bocce ball in each hand and bear crawl forward and back.

We each did two rounds of these pain stations. We were gassed.

Next, we ran a lap around the park before the hand-off to Fishsticks.  A number of the PAX had fun over the past few weeks sharing the music that influenced them growing up.  Bolt had joked about one of my picks, New Edition.  I thought it would be a good idea to incorporate  some of their hits into the workout. The song was played during each workout and served as our timer.

First workout:  Mr Telephone Man

  • Line up between telephone poles
  • Calf raises on one end
  • lunges on the other end with a run in between the poles

Second workout:  Can You Stand The Rain? (for the workout, “Rain” was changed to “Pain”)

  • 10 dips
  • 10 merkins
  • continue dips and merkins until the end of the song

Third workout:  Boys to Men

  • Pull ups
  • Step ups
  • Dips

Before we left the playground, we did 20 pull-ups and squats

Four workout:  Cool it down

  • Hello Dolly
  • LBCs
  • Superman

End with COT

Prayers for everyone impacted by the schools back in session.

Prayers for Ezra and family.

 

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The Fort 7th Anniversary Convergence – Saturday 9/7/19

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PAX, after we enjoy some solid 2nd F at the Invergence on Friday night 9/6 we will also have a Convergence the following morning at the place it all began!  We’re excited that our current Nantan Maximus, weasel shaker Funhouse, and our last two Nantans Cakeboss and Pusher will be our Qs for the Convergence at The Fort (WEP) starting at 6:30am.  The other Saturday AOs will be closed to bring us all together.

Save the date…more to come at the Invergence!

From The Fort Leadership Team

Maximus, Funhouse, Royale, Wegmans and Gekko

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Qvergence

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We have reached the halfway point of Q Source covering #GetRight and #LiveRight. There is clear acceleration from the Pax of the Fort and Lake Wylie. To celebrate this momentum and continue through #LeadRight and #LeaveRight, we will host a Qvergence on August 3, 2019.

Details:

Workout

Time: 6:30 – 7:30 AM

Location: Pantheon (Tega Cay Elementary School)

Type: Bootcamp

Q: TBD

 

Q Source

Time: 7:45 – 8:30

Location: Grace Presbyterian Church (adjacent to Golden Corral)

Q: Jedi, Twister, Royale, Change Order and Pusher

Topic: Q3.4 Vision

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