Category: Alcatraz

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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Alcatraz has rocks and hills – Who knew?

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4 Pax showed up for a humid Saturday in Tega Cay.  YHC had been pretty lazy this week after returning from BonAire.  Look it up!  Fantastic windsurfing!  So, the beatdown commenced with a run, what else.

The Thang

Run to the tennis courts for COP

SSH X 30, Windmill X 15, Squats X 20, Merkins X 10, IW X 20, Mountain Climbers X 20, SSH X 30

Run to the Hill, get a rock

Run up the hill to the split, come back get your rock

All X 20, after set go run again…

Curls, Triceps, Overhead Press, Bent row

Mosey to the tee box for 10 minutes of Merkins : 1 minute do 10 Merkins, rinse repeat for 10 minutes….

Mosey back to tennis courts for some wind sprints – Hit every white line (there was like 10 of them) – Only 1 round

Back to Runde for 3 minutes of Mary

COT

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Pillars of Pantheon – PreBlast

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Pax:

We’ve all joined F3 for various reasons; however the common theme is acceleration in each of the 3 F’s.  In the spirit of QSource, 43Feet, Roundtable and others we are launching a new and insightful discussion:  Pillars of Pantheon.

Pillars of Pantheon will be a quick two minute interview with the Pantheon Q of the Day to expand on these questions:

> Tell us about your own EH experience and induction into F3?

> How has F3 helped you accelerate your 3 F’s?

> What is one idea that you will spearhead to take F3 into the future?

The Pillars of Pantheon discussion will occur after COT and the Gloom Crue in attendance are welcomed to listen in and discuss with that day’s Q post recording.  The intent is to strengthen our 2nd F, tighten our Shield-lock and of course, sharpen each other.

AYE!

-BearGrylls

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Double duty and bring up the big guns

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Slightly delayed due to PTO, but better late than never.

As the disclaimer was given, Jekyll rolled up in the rental truck and distracted us all with his manly vehicle.  Divac, fresh from moving from Hartsville, led us through warm-ups and then took us to the monster hill where we took on 11s.

Burpees at the top and big boys at the bottom.  Run down the hill and then backwards run up the hill.  It wasn’t fun but it was a nice warm up in the heat!

Next up was some 4 corners and partner work.

  • With your partner, 10 derkins using your partners back while they were in plank
  • 10 dips each off your partners back
  • 10 squats with an opposite foot touch
  • 10 big boys with your feet locked with partner
  • Rinse and repeat….for a total of 3x

Then we moved over to the playground.

  • 30 pull ups
  • 60 step ups
  • 100 flutters
  • Short mosey to end of parking lot with a short message below (and then the following)
  • 25 pull ups
  • 50 step ups
  • 80 flutters

For short breather we talked about being intentional either with ourselves or with those around us.  Less phone / screen time for Shady #DontBePhony per my 3 year old niece.

Wrapped up with COT and all things that go with that…went around the circle with what we were going to be intentional about for the weekend and upcoming week.

Great work and leading Divac….I think this guy has something going on!

Shady out…

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Can I get a taxi, Uber, or Lyft?

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17 men and 1 2.0 came prepared for the workout. Lots of smiling faces, not knowing what was in store for the next hour. After the disclaimer, we jogged down to the fire station and back to the parking lot.

COP
SSHs x 20
Imperial Walkers x 15
Wind Mills x 10
Plank Stretches
Merkins x 5
Plank Jacks x 10
Peter Parker x 10
Parker Peter x 10

Next, we moseyed to the field for partner exercises called Hora(Dora’s evil cousin) 2-3-4. Similar to Dora 1-2-3 except the count for each exercise was 200, 300, 400 and the movements would be a bit more complicated that simply running back and forth.

Exercise 1: 200 Merkins
Movement: Lunges to the lightpole and run back
Exercise 2: 300 Squats
Movement: Burpee broad jumps to lightpole and back
Exercise 3: 400 LBCs
Movement: Inch worm merkins to lightpole and back

Lots of grumbling and mumble chatter. The first half was complete. The baton was passed to Maximus. Good luck everyone.

In the outfield, we circled up for two sets of exercises:

10 J-Lo’s (A generational reference was made by substituting J-Lo with Barbara Streisand. I had to google her…No compare to Jenny from the block)
10 very slow flutters

Next, we partnered up with like speed for 7’s on “the Hill”. We began with Jumping Lunges (6) at the top and Caroline Dry Docks (1) at the bottom. NUR (backwards run) back up the hill and jogged to the outfield. We lined up on the chalk line for the following exercises:

5 Staggered Merkins on each side followed by a sprint to the other end of the field.
10 Jump Squats and sprint back.
10 J-Lo’s and sprint back

End of workout, mosey to COT.

Great job by all. Uber brought his 2.0 to the workout. Likes to ski, dad is Uber. We named him Lyft. He was full of energy and smiled the whole time.

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Alcatraz HIIT & Strength beatdown

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Cobains on the delay. #Life

We had a hearty crew Saturday morning.  Lots of chatter in the Twittersvere for Tesh?Jekyll Q drawing Pax from across the river and inspiring Fishsticks to bring a #kotter and an #FNG.  Well done!

HIIT:

Disclaimer then we took off for a lap ’round Runde stopping for a brief painstation to let Dolly Dogwalker go by.  Must be crazy to have 14 men run up on you so we gave some space.  Pouring into the field at the open gate we started with a circle of pain and the usual suspects of exercises in cadence.  Feeling the need to keep up my portion of the HIIT on the line we went for sprint run and and nur (backward run).  70%, 80%, 90%,100%.

Moved to the next field and put partner 1 on the line and partner 2 on the wall.

  • P1: Bearcrawl to second base run to baseball fence, hop the fence then run up hill to finish with 5 bombjacks.  Down the hill, hop the fence, AYG back to line.
  • P2: Round the world squat jumps.

Repeat 3 times with P2 doing Carolina Dry Docks then Wall sits.

Hand off to Tesh for Strength.

First exercise was to max out our push pull muscles.

Pulling is first.  Circle up shoulder to shoulder.  Every other man does an about face and puts his 6 on the ground so that his shoulders are between two PAXs feet.  The standing PAX now reach down as if they are going to help a brother up, but instead, we are going to use this as a no-equipment upright row.

All PAX lift up on the Q’s command and let down on command.  Q does this until he sees around half the PAX struggling to lift.  Swap positions and repeat.  (This may sound like a rest for the guys laying down being lifted, but you still have to keep most everything engaged so it’s not.  It’s more of an isometric hold)
Pushing is next.  You can’t do much better than the merkin.  But i wanted low rep, higher volume.  So to achieve this, the sprinkler head merkin puts more load on one arm.  (It’s a typewriter merkin without swaping sides.)  So one are goes out wide and stays straight wile the other does all the pushing (4 count to 3 both sides). Then regular merkins (4 count to 10).
Do this superset 3 times.  (I modified the pushups for some other challenges, but you’ll have to ask someone that was there… blame Walker.)
Next were some grip strength, because I think almost every man lacks in this department (it’s hard to train and doesn’t give you anything sexy to show off).  Mosey to the playground for deadhangs.  Split into two groups, one does peoples chair / Al Gore while the other group deadhangs.  Four rounds of 1 min.
Mosey to parking lot for Lt Dan.  I always associate this exercise with Jekyll for some reason, and he didn’t do it so I felt obligated.  And it’s a great exercise.  Dry dock/merkin breaks after rounds 5, 7 and 9.
And finally American Hammers till time.
NMM-
Great to have Bon Jovi who is back after a couple of years and hinted at a name change.  During the course of the workout his options became clear and ultimately stayed with Bon Jovi.  smart move.
Welcome Paper Jam from Rochester New York home of Xerox.  Today is but your first day!
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Respectable Q at Alcatraz

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A beautiful morning at Alcatraz and the Pax began to gather for a beatdown by 2 respectable Qs with YHC and Bolt.  Circle up disclaimer was given and YHC took the 1st half and lead the group out on a warm up mosey.

COP – SSH, Hillbilly walker, Low Slow Squat, Mountain Climber, CDD, Peter Parkers, Downward to Honeymooner(x3) – Mosey to the Pull up bars

At the Pull up bars I shared how we would spend the rest of my allotted time- A few rounds of Cindy Round 1 – run to the bottom of the terrible hill then back to the pull-up bars for  5 pull-ups, 10 Merkins, 15 Dips, 20 4 count flutters.  Round 2 – Run around the park same workout. Round 3 back to the bottom of the hill and same workout.  After 3 rounds we were all sufficiently smoked and ready for Bolt to take over.

Bolt had mercy on us and we walked  back to the parking lot where he gave his instructions.  4 stations around the park Station 1 paver curls and 5 Burpees, Station 2 Jump Squats and 5 Burpees, Station 3 Bombjacks 5 Burpees, Station 4 10 Burpees, sprint back to Station 1.  Rinse and Repeat.  With the remaining time we circled up for some interesting and challenging ab work as only Bolt could bring.

To COT – Prayers requested and given.  A great morning, and a great group of PAX

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Old School at Alacatraz

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I got the call early on Saturdayy morning that  my Co -Q was having flu like symptoms and I decided that the Pax would be my Co-Q.  I was excited to see a classic group of old school and new regulars at F3.  After almost 8 years of doing this it is great to see old friends and meet new ones.

I had decided I was going to take a tour of some of the areas of Alcatraz I had not been to in a while.

The Thang:

Mosey to tennis/pickle ball courts:

Around the circle 2x with each member leading an exercise.  Exercises included but were not limited to side straddle hops, LBC, imperial walker, dynamic stretches, cherry pickers, merkins, windmills, peter parkers, parker peters.  The counts were between 11-21.

Mosey to short wall by the golf course:  30 step ups….at this point slum lord ran but and was sucked into our pax….. then 25 derkins, 20 monkey humpers and 25 irkins.

mosey to hill by golf course.  Partner up and grab one rock per group.

Run up hill while partner does curls, switch, bear crawl up hill and crawl bear down while partner does overhead press,  switch,  run up hill while partner does tricep extensions, switch and bear crawl up hill and crawl bear down while partner does chest press, switch.

Run to club house steps and wheelbarrow and up and down, switch.  Rinse and Repeat.

Stop on way back for LBC- 30 OYO.

Mosey back and per Zima suggestion do a 4 minute hill workout calf buster by running up the hill backwards for four minutes and forward down (crowd pleaser.

Moleskin:

It is always great to lead.  It is amazing how time has flown and many a pax has seen time at Alcatraz.  Always great to catch up with new regulars and the ol faithful.

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Alcatraz Fishermen

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I’m writing this way past due and don’t have much, but what the heck, let’s give it a good ole college try.  Fishsticks warms us up with the ‘regulars’ and proceeded to crush our arms with some partner style work using the loose bricks.  I just remember hurting.  Then YHC ran a starfish exercise as a team.  In the middle was 5 body bag builders (a 10-count burpee).  Each corner was done twice with broad jumps and duck walks between the middle and the stations.  The corners were all combination exercises that created #pain.  So that’s it… all I can remember.  Just thankful to be able to work out with such great #HIM.

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