Category: Alcatraz

Alcatraz, Keeping it Simple, and Burdens

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I think Shady and I were both planning to do the virtual run to for Operation Sweet Tooth, but ended up on the Q schedule.  No biggie – someone’s got to do it.

Shady – 1st half

Quick warm-up mosey down the street and back, including some high knees, butt kickers, side shuffles and karaoke

Circle up for IC low slow squats, 1 burpee, IC SSH, 2 burpees, IC plank jacks, 3 burpees, IC Merkins, 4 burpees, IC cherry pickers, 5 burpees.

Mosey to playground for Dora 1-2-3, consisting of 100 chin-ups, 200 Carolina dry docks, and 300 flutter kicks with partner 1 completing exercises while partner 2 runs to opposite end of parking lot and back.

Shady spent some time before handing off to YHC speaking about “bringing it back to the basics” especially when interacting with your 2.0s.  He challenged us to remember the endless patience we had when they were first born and how important it is to take a breath and be the adult when interacting with them now.

High-five handoff to YHC.  We mosey’d to the trunk of my car where I pulled out a 35lb brick and shared what we’d be doing with it.  As PAX, it is important that we support on another, doing this workout and I’m ultimately life together.  We would be moseying, stopping to perform 5 burpees at various locations, some of the hills of Tega Cay.  The Brock, representing, the heavy burdens that each of us carries, would be carried he entire time (not to touch the ground, only handed off to a brother to help when it becomes to much to carry on your own).

A total of 10 stops we’re made prior to ending up at the bottom of one of the nastiest hills I know of in TC..where we performed a Jacobs ladder of burpees.  90+/- burpees were completed for the day.

Mosey back to COT where we met up with the runners.  TAP for Olive and his family was on all of our hearts.

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Being Vulnerable is not a sign of weakness but a sign of strength

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P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Alcatraz Music Montage

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We had 4 Pax that made their way to Alcatraz for an full hour of YHC.  Perogi (visiting from Carpex), SlapShot and Uber were all Polish brothers from other mothers had some really good mumble chatter during the mosey around Runde.  YHC felt left out because my roots trace back to Hilton Head Island….So away we went.

The Thang:

Warm Up with a Mosey around Runde

COP: SSH X 50, IW X 25, Windmill X10, Merkins X 10, CDD X 10, Squats X 20, SSH X 50.

Music Montage: Bring Sally up, Bring Sally down – Merkins, Roxanne – Squats, Happy by Pharrell – Burpees (this song is awful to listen to in the car, makes it even worse to do a burpee ever time you  hear the word Happy).

HIIT – 20 secs on, 10 secs off X 8 per set

Set 1 – Mountain climbers   Set 2 – Lunges    Set 3 – Plank Jacks     Set 4 – SSH

Plank-O-Rama – 30 secs per

Plank, plank left leg up, plank right leg up, elbow plank, elbow plank left leg up, Elbow plank right leg up, Plank, 6 inches

Done

COT – Praying for healing, for new babies being born and runners at Joe Davis

 

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Call a Kotter Today

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It was an honor for Walker and I to head across the River on this cool and cloudy gloom to lead 6 of The Fort’s Finest HIM who decided on this day they would not allow the Fartsack to overtake them. Thank you Smuggler for the opportunity. Thank you to the men of The Fort to allow us to visit you this weekend.

WARMUP

YHC led the warmup with the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters. We then took a quick mosey over to the wall in front of the Tennis Center for what was to commence below.

THE THANG

Once we arrived at the wall we went through 2 rounds of Irkins, Dips, Step-Ups, and Derkins all in cadence. We then headed back to Runde Park for some curls, Tricep Extensions, Squats w/block overhead, Bent Over Rows, & Lunges (All with the Paving Blocks in the parking lot). YHC then handed over the Q-Stick to Walker for the following:

We began with the infamous Starfish workout. 25 Body Squats at the center each time we returned, and 25 Merkins, 25 Diamond Merkins, 25 Wide Arm Merkins, & 26 Staggered Merkins.

Then Walker led us in some core work with a lot of Flutters and One Legged Flutters (each leg). Then we circled up for for some cardio doing the Original Burpee (no push up, no jump, and hands touch the ground before you thrust your feet). We were 20-seconds on and 10-seconds off for I think 20 times.

We then did a round of 7’s with Merkins at one end and Jump Squats at the other. Walker had about 3 minutes left and we finished with more flutters & Merkins (WHO WOULD HAVE GUESSED).

Great work to all HIMs who showed up this morning. Thank you again.

NMM

This was not mentioned at the  COT, but I want to remind all PAX of the Fort to stick to the challenge given by Maximus at the Christmas Convergence. Take some time TODAY and call a former FNG whom you haven’t seen in a while and get them back out into the gloom. We all fail at this so let’s make it a point. One man a week is all you need to do. Aye!

ANNOUNCEMENTS

Convergence & Invergence-March 8-Baxter HT and The Shack.

Joe Davis Run-March 9.

Operation Sweet Tooth Run-March 30 in Tega Cay beginning at Runde Park.

PRAYERS/PRAISES

Prayers and praises were mentioned and were lifted up by Walker.

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Alcatraz – Cake and the Ripper

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It is GROUNDHOG Day and all I could think about was repeats. Repeating the same exercise for 60 mins would be rough. Shoot GInsu did Plank at The Ranch for 45 mins once…..but I was not going to subject myself or the PAX to that mental tourture. Instead, we had Cable Guy and his GI issues. the were in full force , especially in the squats. Anyway, cable guy and I flipped a coin on who would go first and I got the first half……so away we went

  • Mosey all the way around the park and came back to pick up Lutefisk and Mile HIgh for COP
    • Plank Series
  • Mosey to other side of bball fields
    • Merkins
    • Imperial Walkers
    • Hillbilly Walkers
    • Squats
  • Mosey to short steep hill by the firehouse
    • Time for DOP (Dice of Pain)
      • Roll the Dice, run to bottom of hill, perform exercise, run back up hill
    • Merkins
    • Squats
    • Lunges
    • Frog Hops
    • LBCs
    • ????
    • Burpees
  • Mosey to Playgroung and hand off to Cable Guy
    • Fishstix tagged out and we picked up Jekyll at COT

Cable Guy lined us up for some suicide repeats

  1. Burpees
  2. Merkins
  3. Bombjacks
  4. ??????
  5. Suicides touch every line up to 12 lines

Mosey to middle of lot for Mary

  • Protractors
  • Flutters
  • dying cockroaches
  • Pretzel Crunches

COT:

8 PAX came to Alcatraz today and 4 hit up  Qsource after. It was a great day of fellowship and something to be said for smaller groups pushing each other. Mile High inspired me as each time he was called for a 10 count, he had us do something during the 10 count……disruption!!  Made us all better and t-clapps brother for the dedication to get your King in order!

G3L – Get Right, Live Right, Lead Right, Leave Right

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11 at Alcatraz

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Eleven men rose to meet the day at Alcatraz with temperatures slightly better than forecasted.  Most came in cars or trucks; Funhouse and Judge Judy ran in from Northern Tega Cay, and Cable Guy emerged from the woods.  The following is my recollection of the events of the morning; I apologize for any unintentional errors, which I will attribute to the lack of oxygen during these events, and the fact that neither Q prepared nor followed a written weinke.

Trucker issued a disclaimer of sorts and got straight to work with some warm-ups and a brief mosey. Imperial Walkers, Hillbilly Walkers, Windmills, Morrocan Nightclubs, perhaps more.

Mosey ended at the top of the hill where  a round of Merkins was initiated, but got cut short by an approaching car.

To the bottom of the hill for a Quadzilla – backward run up the hill, 10 Merkins at the top, Mosey down and do 15 LBC’s at the bottom.  A few rounds of this with a forward run up as a variant.

Mosey back to the playground (passing McGuyver, who was out on a solo run) and split into 3’s for 3 rounds of: Step-ups (15), Derkins (15), and Pull-ups (10), before handing of to Smuggler.

Mosey to the small field wall for some People’s Chair while taking turns in a 30 yard Bear Crawl, Crab Walk, Bear Crawl, and Mosey.

Then on to an Ascending BTTW. Starting at horizontal, and working up one block at a time with a 10 count at each block until all PAX are vertical.

Mosey to the fence and back, before repeating one round of the People’s Chair.

On to the large field backstop for Elevens with 10 Squats at the bottom and 1 Bomb Jack at the top.  Repeat, reducing Squats by one and increasing Bomb Jacks by one on each trip until reaching 1 Squat and 10 Bomb Jacks.

A few rounds of 20 Dips and 10 Merkins on the backstop wall.

Back to the parking lot for 4 minutes of Mary, with some interesting yet painful ab and hip work. (PSA, Bolt is more flexible than most of the PAX).

COT:

Alcatraz will host a virtual run site for those unable to attend the 2nd Annual Christina Latini Memorial 8K in Huntersville on 3/30/19.  Register online for this race. If you can’t do it in Huntersville, register for the virtual race and run from Alcatraz.  Virtual Run will be held concurrent with the boot camp.

Sign up for the Yeti.

Post at the Paradise Workouts. We need men to help support this mission while some of the regulars are committed to youth basketball leagues.

Prayers for a family struggling with the loss of a parent, and those recovering from illness.

Thank you, as always, for the opportunity to lead.

Smuggler and Trucker

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The Spirit of the Pax

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The skies were gloomy, but the spirit of 10 men was high as they kicked off their Saturday morning with another beat down at Runde Field.  Here is what they did:

The Thang:

Change Order on Q

Mosey on the path around Runde and circle up in the parking lot for COP

All in cadence:  SSH x 25, Hillbilly walker x 20, Windmill x 10, Merkin x 10, standing hamstring stretch (L/R), sitting IT band/buttock stretch (L/R)

Count off by 4 and break into groups for the Starfish.  At four corners of the parking lot, there were exercise listed.  Complete that exercise, go to the center and do 4 burpees, then move to the next corner.  The exercises were:

  1.  25 merkins
  2. 40 chest presses with a landscaping paver
  3. 30 squats
  4. 40 LBC’s

Rinse and repeat with intention.  The Pax were instructed to do the merkins with a closer arm stance and chest touching the ground, double the weight (2 pavers) on the chest presses, do deeper squats (hands touch the ground), and perform ‘loungers’ instead of LBC’s (legs pivot up and down with the torso)

Hand off to Senator Tressel

Line up for an indian run on Windward road and then mosey to the concession stand wall in the ball field.  Start at the far end of the wall, get in a BTTW position and then walk on your hands to the opposite end of the wall.  lunge walk to the 2nd base line, bear crawl across the field, and then lunge walk back to the starting point.  Rinse and repeat 2 more times.

Mosey to the playground and split into three groups.  Group one does 10 pull ups, group two does reverse step ups, and group three does Al Gores.  Rotate through all 3 exercises , then rinse and repeat 2 more times.

Mosey to the ball field and find a dry spot for 6 MOM

All in cadence:  Box cutter x 20, pretzel crunch x 20, boat/canoe x 3, American hammer x 20ish (lots of mumble chatter trying to throw off the Q).  End with the body destroyer.

COT

Naked Man Moleskin:

I  was happy to get the call from Change Order on Thursday night to co-Q  this workout.  The last time we Q’d together  was when we launched F3 Cincinnati in 2017.  It was great to have Photobomb back in action with us after a serious leg injury forced him out for several months.  Jekyll came in hot at around 6:45 and then provided the Pax with his usual one liners and mumble chatter.

T-claps to my co-Q for doing ‘Geronimo 10 counts’ today (and T-claps to Geronimo too).  Instead of our normal count to 10 as a rest break,  Change Order asked a member of the Pax how they came to F3 and what their F3 name meant.  YHC and Uber were asked today.    My start to F3 was through an email from DD (Dan Janick) who was just a casual acquaintance at the time.  He was trying to round up men for the very first F3 workout in Fort Mill.  My F3 name, Senator Tressel is a reference to Jim Tressel who was the football coach at my alma mater, Youngstown State University, before going on to fame, (and infamy), at Ohio State University.    The Senator part comes from ESPN’s Chris Fowler who used to call Tressel ‘The Senator’ because of his demeanor during games and during press conferences.  As a side note, F3 at the time was a much, much smaller entity, and Dredd and OBT came to help launch F3 Fort Mill.  Dredd named all of the FNG’s at that first workout at WEP.  Uber told us his F3 name came from the fact that his wife is German and also as a reference to first F3 workout when he told the Pax he was going to call for an Uber, rather than finish the workout.  I am pretty sure I was at that workout and remember him saying that at the bottom of the big hill behind the park.  Uber, if you read this, reach out and let me know if that’s correct.  I really like this idea of Geronimo 10 counts and decided to start using it when I Q.  I encourage other guys to do it to as a means to strengthen our 2nd F.

It was a gloomy morning for sure, but the Pax were in good sprits as evidenced by the mumble chatter and jokes before, during, and after the workout.     The 2nd F is alive and well at F3 The Fort!   It’s always a pleasure and privilege to lead such a fine group of men.

Announcements, prayers, and praises:

Q source, week 3.  If you haven’t attended yet, it’s never too late to join.

Support the Operation Sweet Tooth 8K and Joe Davis Run if you can.  Read your newsletter for details!

Prayers for:

Fish stick’s father with cancer

Delta’s  brother-in-law in very poor health from diabetes.

Funhouse’s brothers

 

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Pantheon vs. Alcatraz January Commitment Challenge

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As we all develop our word for 2019, I would ask you to consider commitment.  As each new year turns we all make resolutions to change things in our lives to help our family, employer, and community.  However, most tend to lose sight of their new year resolutions in mid January and fall back into old habits.  This challenge is to help overcome that.

What? The Pantheon challenges Alcatraz to an average attendance competition in the month of January, 2019!

Where? The Pantheon bootcamp ( 5:15am very Wednesday at Tega Cay Elementary starting 1/2, 1/9, 1/16, and 1/23 ) and The Alcatraz bootcamp ( 6:30am every Saturday in historical Tega Cay at Runde Park starting on 1/5, 1/12, 1/19, and 1/26 ).

How? We’ll tally attendance as usual across the above stated 4 dates at each AO and average them out.  All are welcome…newbies, kotters, respectables, sons and of course EH an FNG.  Aye!

The Stakes? The losing AO and associated Q’s for stated dates have to facilitate that workout in Q vs. Q fashion and then host coffeteria and bagels at the winners next AO wearing pink tutu’s!  Other bad ideas will be evaluated!

Why? Don’t ask why, ask why not!  But more seriously, we’re trying to bolster attendance at key Tega Cay AO’s and because we all want to get better! CSAUP!

Merry Christmas and Happy 2019!

-Bear Grylls and Smuggler

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The Cornerstone – Challenge ( One Year Long )

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To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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300 and more at Alcatraz

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Two of the Fort Mill famous Run and Gun Musketeers led Saturday’s Alcatraz workout.  One, Mainframe, has been a solid, regular poster and another, Bolt, has been fartsacking too much and turning into a Kotter Q (only posting when Q’ing). Bolt arrived early to lay out his goodies.

Solid plan in hand from both. Mainframe led out testing everyone’s stamina.

Started with a lap around park then back to parking lot for normal starters – Windmills, Hillbilly Walkers, SSHs, Merkins, Mountain Climbers, and MNCs.

Warm-ups done, onto the “300”. Pretty simple concept, 10 exercises, 30 reps each. The focus was on legs and abs. The plan was to run suicides after every 2 exercises. 3 line suicide with 10 seal jacks at each line.

Exercises for the 300 were: Smurf Jacks, Flutters, Bomb Jacks, Tiny Os (15 each way), Plank Jacks, Big Boy Sit-ups, Jump Squats, Box Cutters, Monkey Humpers, & Hello Dollies. We had to skip the suicides between the last set in order to stay in the :30 time window. (It’s amazing how we get used to 20 reps on most exercises… so pushing past for another 10 can really bring about the mumble-chatter).

Bolt took over with sandbag mania , duct tape wonders at 4 of 6 stations. Pairs went to each station and did work during a time frame of about 2 minutes. The actual time was determined by the pair of PAX either carrying sandbags down the parking lot with burpee stops and/or the pair of PAX working and dragging the 140# Worm sandbag across the field and back. (trust me, that sucked). After each performance, met in the middle for some ab work, then broke out back to the stations.

The 6 stations were: sandbag carry with at least 3 burpee stops, sandbag American hammers, playground hang (as long as you can), 10# sandbag each hand or cinderblock burpees, Worm drag, Balls to the Wall.

Implementing individual stations, it should be noted, has it’s positives and negatives. It can offer some creativity. It allows for PAX to workout at their own pace. If paired, builds comraderie. But the Q has to be aware that he is no longer “directly leading”.  PAX may not push at the stations as much as if the Q was leading. Q’s should make sure they are mixing up their Q’s over time.

As a write this BB, I can tell you I am really sore in the thighs and lower back. Pushing up the rep count will do that and should be done periodically. Mixing in something unusual like a 140# Worm pull will definitely work new muscles.

Thanks to PAX for their effort. Had some good mumblechatter. It was highly unusual, but this Alcatraz stayed in the parking lot for the full hour. I’m pretty sure that won’t happen again. It was great meeting again some new PAX. Keep posting and Q!!! Thanks to PAX for helping Bolt cleanup.

COT –

Decibel requesting support with the breakdown of Badger’s business. This is what F3 is all about. Support your brothers, do what you can.

Cornerstone still collecting bandaids for the Children’s Home. Xmas party was same today, now happened, and looked like a very good time. Join Bolt in Paradise every Saturday 3:00 pm to workout and interact with the kids of the community. Volunteer at the afterschool tutoring and homework at Bethlehem Baptist every Monday and Wednesday 3:00 pm.

Bolt spoke of his fartsacking  and thanks Jekyl for the kind words about his involvement in the Paradise community. PAX, always speak up about your brothers and the good things they do.

Mainframe took us out. PAX met at DD for some F2.

 

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