18 Pax got their Saturday started the right way with some bear crawls and bricks.

The Thang:

Lil E on Q

We started with a lap around the park and then circled up in the parking lot for the following: SSH x 30, Imperial Walkers X 25, Windmills x 10, Merkins x 10, Squats x 15, Peter Parker x 10, Parker Peters x 10, Sumo Squats x 15, Mountain Climbers x 15, Moroccan Night Clubs x 25.

Walk to the entrance of the parking lot were the real fun began. Bear crawl length of parking lot stopping at both telephone poles and both basketball goals for 5 merkins each. Jog it back to the start and repeat with a duck walk and swapping out merkins for 10 squats. Repeat this time with crab walks and 15 lbcs.

Once we completed this and were jogging back Crash guessed that burpee broad jumps were next.  I guess that was the predictable next exercise, but YHC didn’t hesitate to blame him for it.  Burpee broad jump the length of the parking lot and after that YHC handed it off to Old Bay.

Old Bay on Q

Mosey over to Senator T’s car and Old Bay instructed everyone to grab two of what’s in the trunk.  Naturally, it was bricks Senator Tressel has been lugging around. We each grabbed two and jogged towards the tennis courts.

Stopped half way for a quick set of peter parkers x 10 in cadence.  Once we regrouped we ran with bricks to the tennis courts.  Quick audible here as we didn’t want to ruin the freshly finished courts with our bricks, so we ran back up to the path along the main road.

Everyone grabbed a partner for BOMBS.  Each group of two was to do 30 burpees, 60 overheard presses, 90 merkins, 120 LBCs, and 150 squats, all with their bricks.  While one person was doing the exercise their partner ran down to the entrance of the next neighborhood and back.

Mosey back to Alcatraz and into the outfield for Jack Webbs with our bricks. Old Bay had never done them with bricks and was excited to see how it played out.  Their were some grumbles that he should find a small focus group and try new things with them.  Too late…but we did bump it down to 1 merkin and 2 overhead claps, 2 merkins and 4 overhead claps.  We progressed up to 5 merkins and 10 overhead claps.  After that we returned the bricks and knocked out a quick SSH x 20.

NMM

YHC and Old Bay received a text from Senator Tressel at about 9:00 pm giving us a heads up that he had about 40 bricks in his trunk and didn’t want to see them go to waste.  Old Bay was quick to bounce on them.  YHC briefly thought about it and decided that 30 mins was plenty of time with them. I had experienced them for a full 45 on Thursday and that was about all I could handle.

T-claps to Router for EHing Half Shell.  Good work out there Half Shell. This wasn’t the easiest first bootcamp.

Thanks for having us out Senator.  It’s an honor to Q.

Announcements/Prayers/Praises

Paradise bootcamp – Saturdays at 9am.

Bowling on 6/10 for Columbia Mission Trip

Pantheon Games on 6/14

Hog and Coyote on 6/19. Read your newsletter

Prayers for Trucker’s Family as they go through grieving process.

Cantore threatened to encourage the fartsack, but Sky Q decided to let it all out around 0200.  Thus 13 men embarked on a delicious pairing of Gears and Smuggler Pain Du Jour.

The Thang

Up first, Gears:

• Warmup Lap around Windward Drive, plenty of Mumblechatter about my love affair with running
• Circled up for COT (SSH, Potato Pickers, Merkins, CDD, Windmills)
• Double Bataan Death March around the park (nod to #SaveTheSquatch)
• Pax grabbed a Paver
  • 5x Man Makers with Paver
  • Suicides for Half the Lot, the Full Lot
  • Lunge Walk with Paver Overhead half the lot and back
  • Repeat Man Makers + Suicides
• Mosey to Wall on Baseball Field, Split into two groups
  • Group 1 – Bear Crawl to Second Base, Sprint it out to the fence and back to the wall
  • Group 2 – People’s Chair
  • Flapjack
• Repeat with BTTW, Peoples Chair, BTTW
• Mosey back to parking lot
• 20 Dips and handoff to smuggler

Smuggler:

• Infamous Wheel of Pain (Trademark Funhouse), 12 Pain Stations with Increasing Bomb Jacks in the center
  • Plank Punches
  • AYG to the Fence
  • American Hammers
  • Burpees (2 Stations, Crowd Pleaser)
  • LBC
  • Mountain Climbers
  • Bear Crawls
  • Jump Squats
  • American Hammer
  • etc.
• Moseyed to wall behind baseball fence
  • 1 Group of 4ish PAX ran over to pull up bar for 10 pull ups each
  • Rest of PAX did 10 Dips, 20 Step Ups, 20 LBC
  • Repeat till all 3 Groups Complete the Cycle
• Mosey down big hill, 10 merkins and 10 CDD at the bottom
• Run Up hill backwards, switch to bear crawl half way.
• Mosey back to field for 6MOM
  • CDD
  • American Hammer
• COT

NMM

PAX commented on newer PAX leading the pack today on drills, Falcon Crest being cited.  Aquaman’s pending move to FL brought discussion of fellowship and how we don’t know how good we have it.  Prayers given up for Truckers Family with sick MIL.  Good reminder that all 3F’s are on display at every AO.

Announcements

• Kids Spartan Race May 29
• 1st and 3rd F convergence next Friday, May 19
• Mow/Blow sign up for FM Care Center
• CAH has first Student Led WO today at 1600
• TEC Dowling Golf Tourney coming up June 9
• Gutters and Gringos also coming up June 10
• H&C and CAH Rafting/Tubing on June 17
• Read Your Newsletter

Honor to Serve.

9 Started and 10 finished up on a cool May morning after a long night of celebrating Cinco De Mayo for some!

Cable Guy starts out with the disclaimer and we mosey a little over a half mile with a hill thrown in for good measure! (Getting Warm)

COP

20 Seal Jacks
20 Mountain Climbers
20 Squats
20 SSH
20 Peter Parkers
20 IW
10 x 1 legged merkins (5 each side)
20 Parker Peters

Next is to make the circle a little bigger
Round 1:
2 Burpees each and a lap around the circle while the rest do squats till all complete
Round 2:
4 Burpees each and a lap around the circle while the rest do LBC’s till all complete
Round 3:
6 Burpees each going 2 at a time and a lap around the circle while the rest do SSH’s till all complete
Round 4:
10 Burpees (Groups of 3) and a lap around the entire parking lot while the rest do Lunges
Round 5:
20 Burpees

Hand off to Sir Topham Hat

Mosey to the grass (It’s wet)
not to be outdone by Cable Guy he instructs the PAX to do 10 Burpees! (Crowd Pleaser)

Next
Drawing a blank as to what these are called but its 1 merkin to 4 overhead claps up to 10 merkins and 40 overhead claps then back down to 8

Mosey to the parking lot where we commence to do 4 corners

Start with Duck walk then 10 Jump Squats
Lunge walk then 20 Squats
Duck walk then 30 Jump squats
Lunge walk to 40 squats I think

Round 2 is run then bear crawls with Carolina Dry docks and Moroccan night clubs

Ab Lab

COT where Sir talked about Maturity. The difference between wisdom and maturity is wisdom is knowing whats’ right and maturity is choosing to do what’s right!

Prayers for Erin fighting an aggressive breast cancer, Mr. Clean is going through some issues and we need to all send out prayers for him and his family!

You can always tell when it is springtime.  Runners typically show up a bit early stretching out before the start of the bootcamp.  They sometimes forget about the possibility of the dreaded hill repeats or bear crawls across the field.  Eight men and one 2.0 showed up for the workout.  After a sub-par disclaimer (Senator is going to send us back to Q school), Decibel got us started with the following:
Warm up lap inside the baseball field.
Dynamic warm up:  karaoke both ways,  high knees, mobile imperial walkers, butt kickers and tough soldiers.
Circle up:  CDD x12, squats x12, merkins x12 and lunges x12.
To the hill.  Split in teams is of three.  One man traveling between stations at all times.
Down the hill- backward bear crawl half way then run down.
Exercises on bottom:  1st time=Apollo Ono. 2nd time= toe taps and 3rd time=curtsy squat.
Up the hill backward 1/3 of the way, lunge 1/3 of the way and run 1/3.
Exercises at the top. 1st time=squats. 2nd time=calf raises and 3rd time= jumping lunges

Hand-off to Fishstick

Mosey to the field for a combination mind/strength exercise.

Everyone grabbed a brick from the parking lot, teams of three, six cones with exercises at each.  the goal was to make it to the last cone with each team member.  Rules: Each team member had to complete each exercise, one teammate had to move back, two could move forward, and the brick must be carried to each station. We had enough time to rinse and repeat in reverse order.Plan looked better on paper

Cone exercises: 1 – SSHs (25), 2 – CCDs (25), 3 – Squats (25), 4 – Merkins (25), 5 – Burpees (10), 6 – LBCs (25)

Native American run around the park, halfway around the park we switched up and the man at the back performed 5 merkins and sprinted to the front.

Had enough time for some abs exercises: LBCs, Flutters, and Protractor angles.

Great job and encouragement by all. Good to see (and hear) Funhouse out of hibernation.

Announcements:

• Alcatraz close next week for Lake Wylie Convergence at Oak Ridge Middle School @ 07:00
• Charity Magic Show at St Pauls Episcopal to Benefit CAH April 22 @1930
• F3 Expanding to Cincinnati, contact Senator Tressel if interested in assisting

Prayers:

• Health concerns for the Pax and their families
  • Employment concerns for family members
  • Young men leading by example (praise)

It was a perfect morning for some pain at Alcatraz. Pulled in the parking lot and it was great mix of PAX. With the disclaimer butchered as usual, we were off.

Warm up: Jog on street in front of parking lot down a ways and back. Circle up for SSHs, Hillbilly Squaters, Mtn Climbers, Peter Parkers, Parker Peters, and some MNCs.

3 cones set up in parking lot. Start with suicides. To middle cone and back, to far cone and back, to middle cone and back. Next was the jack ladder. Plank jacks, bomb jacks, and seal jacks. 1st cone=5 plank jacks run to middle cone, 5 bomb jacks, run to far cone for 20 seal jacks. Run back to 1st cone and repeat except go up 5 at 1st cone and down 5 at 3rd cone. So 5:5:20, 10:5:15, 15:5:10, & 20:5:5. Another round of suicides. Another ladder with the same count as above except with CDDs, burpees in middle, and merkins. One more round of suicides to give PAX time for arms to recover.

Time for the closer. Maximus had us mosey over to the playground and split up. Group 1 does 10 pull-ups while group 2 does dips. Flip it, then repeat it again. Mosey to snack stand wall for people’s chair. Stay in the chair until all PAX do 5 count. Shake out legs as we go to outfield. Circle up for Lt Dan’s circuit (1 squat & 4 jumping lunges increasing up to 10:40). Real crowd pleaser. On our 6’s for some ab stuff: box cutters, American hammers, flutters, & toe touches. Duck walk from warning track to the infield. Mosey to the wall behind the backstop on the far baseball field. 15 step ups each leg then 20 dips. Mosey back to the main field and circle up. Each PAX hold the squat position while one by one each PAX does 2 burpees. A few more ab exercises and then another round of the 2 burpee circle.

COT. Great work by all the PAX and great to have Bob the Builder join us for the last few exercises in his fireman clothes. Not sure if he finished his shift or just figured he’d hear any alarm from that close. It was a quiet group of PAX today. Not sure if that was b/c of Senator Tressel’s edict or everyone was tired. But it was an honor to lead today with Maximus.

Logging out,

Mainframe

We need a co Q they said.  You’ll have help they said.  Only half of the hour they said.  APB for @Cerrano.  My man sends a crack o dawn tweet that he aint coming.  Multiple choice: a. #smartsack(sick/M sick) b. #heartsack (preparation for #LP9) c. #fartsack (up late, potential boys night out #jester d. All the above (tough to pull off but been done)

So far, we have yet to hear the results- weigh in on twitter with a simple “a, b, c, or d”

#Cantore was lurking but stayed away.  Alcatraz has a mysterious relationship with him and usually closes the dome. (let that be a lesson to fartsackers everywhere.  Alcatraz dont close unless Q closes it) His presence was felt however by an early morning shower and flatback LBCs on the tennis courts during COP.  #crowdpleaser Get acclimated.  I digress.

We had an even 10 that included #respect worthy FNG formally known as Johnny Bowman.  From hence forth he will be known as YAT YAS.  Ask him.  Interestingly his “sponsor”- the guy who got him to come was his 21 yo 2.0 and F3 Rock Hill’s own @Crayola.  Its an unwritten rule but you gotz to accompany your FNG to his first work out.  Being 21 and a member of an institution of higher learning, Crayola was probably just coming in as YAT YAS was lacing up his boots.  Still may make him do some burpees tho.

Disclaimer disclaimed.

Run to tennis courts for COP of Usual suspects, SSH, Merkins, Monkey Humpers, LBCs, Moraccan Night Clubs, Squats

The Thang-

• Partner up opposite side of courts, suicides on tennis lines and meet in the middle for parter hand slap merkins.  10 reps, 3 rounds
• suicides, meet middle for partner squats. 10 reps, 3 rounds
• bear crawl to center, some kind of exerice (i forget) backward bear crawl back.  3 rounds.
• 6 minutes of Mary (LBC, Freddie, Rosalitta, Hello Dolly)

Mosey to rock quarry- all exercise done in cadence.  between round run, shuffle nur up hill to tree and back

• curls 10 reps x5
• overhead press 10 reps x5
• tricep extention 10 reps x5

Mosey to COT

Fun work out this morning.  Great to have new blood- Welcome YAT YAS.  Discussed monthly theme of #wisdom. how could you improve by observing life from 40k feet instead 10k?  talked about F3 mission and 5 core principles.  PAX supported YAT YAS and each other with no man left behind.  Several met for the requisite ball busting at #coffeteria

Great work men!

Jekyll

Have you ever been at the store ready to checkout at the register and realize you forgot your wallet? Have you ever been stopped by the police and realized you forgot your license at home? Have you been to a workout and realize that you are the suppose to be the Q?  Change Order was faced with this predicament on Saturday.  Unfazed and without hesitation, he led the Pax through the first half of the workout. We began with a warm up lap around the park.  Next, we circled up for the following exercises:

Windmill

SSH

Plank Stretches

Back Stretches

Leg Stretches

Next, we paired up for a four corner circuit (starfish minus one leg).  The exercises we performed were 100 CDDs, 50 Merkins, 100 LBCs, and 100 Squats.  Once each exercise was complete, we ran back to the center for 10 Bomb jacks.  After we completed this drill, we finished up with some additional stretching.

The second half of the workout was dedicated to Maltz training.  On Friday, the Maltz challenge was cut short due to the lightning strikes that were uncomfortably close to Pax.  For the training, we continued with the same partner.  While the 1st partner started with the exercises listed below, the 2nd partner ran to the end of the parking lot with a brick in tow, dropped the brick, and returned to his partner.  Switched off until all exercises were complete.

Exercises:

400 Meter Run (all)

50 Pull-ups

Fireman’s carry (lunge walk)

50 Dips

100 Push ups

50 Knees to Elbows

100 Sit ups

400 Meter Run

For the remaining time, we told a slow mosey around the park, stopping briefly for some Ab exercises.

Announcements:

Egg Collection through March 18th for the Paradise community

Savage Race – 05/13/17

Can goods collection for Fort Mill Care Center

Prayers:

Change Order and M traveling in two weeks

Those unspoken

Always an honor!

YHC was thrilled when Sen. Tressel invited me to Q this AO that I have had the chance to visit multiple times due to Saturday morning scheduling. I was even more thrilled when I was told I was Co-Q with Trucker. After a quick phone call with Trucker, he and I had already had a plan . . . well sort of.

First I want to encourage the men who stepped up to do PreRuck prior to the workout. Keep up the good work as it is paying off. Second, I was honored to workout again alongside some of the strongest men I know physically, mentally and spiritually. Thank you Sen. Tressel again.

After the F3 disclaimer was given Trucker started us off. By the way, all PAX were encouraged to bring a Ruck if they had one.

WARMUP

Toy Soldiers across the parking lot, Imperial Walkers, Windmills, Soccer Swings back across the parking lot, Side Straddle Hops, Morrocan Night Clubs, Merkins

THE THANG

Pick up the three Rucks and mosey toward the retaining wall behind the backstop of the baseball field hill for the following without Rucks: 20 Dips (OYO), 20 Step-Ups (OYO). Rinse & Repeat.

Switch Rucks to the bottom of the hill for a couple rounds of Catch Me if You Can combined from the bottom to the top of the hill.

With Rucks Partner 1 Runs 1/4 of the way up the hill, Partner 2 performs 5 Merkins and catches Partner 1, then switch for another 1/4 of the hill, then switch, and switch again to the top. Run to the bottom. Rinse & Repeat. Drop Rucks at top of hill and run to the bottom of hill.

Then each PAX begins with 10 Merkins at the bottom and then running up to the top stopping 4 times along the way to perform 10 more Merkins at each stop.

Ab lab at the top of the hill and take Rucks back to parking area.

Switch to YHC where a short word was shared on Romans 8:28-30. (See below in NMM).

We then resumed with the workout with the following:

Mosey toward the retaining wall in front of the Community Center stopping 4 times along the way. Performed the following at the stops:

Stop 1: 10-Merkins (IC).

Stop 2: 10-Merkins (IC), 10 Froggers (OYO).

Stop 3: 10-Merkins (IC), 20 Froggers (OYO), 10 Low Slow Squat Jumps (IC).

Stop 4 at the wall: 10 Burpees (OYO).

Then began a series of wall exercises:

Round 1: 10 Irkins (IC), 10 Dips (IC), 10 Derkins (IC), 20 Step Ups (OYO).

Round 2: 10 Wide Arm Irkins (IC), 10 Dips (IC), 10 Wide Arm Derkins (IC), 20 Step Ups (OYO).

Round 3: 10 Diamond Irkins (IC), 10 Dips (IC), 10 Diamond Derkins (IC), 20 Step Ups (OYO).

Mosey back to Parking lot for about 4 minutes of Ab Lab.

Continuation of Word on Romans 8:28-30.

COT, Number and Name-O-Rama, Announcments and Prayers, BOM

NAKED MOLESKIN

I have been studying Romans for a while now while my Pastor has been preaching on it to obtain a better understanding of the book written by Paul to the Roman church. Two weekends ago, my Pastor preached on Romans 8:28 which we all know well. However, so many times we read that one verse and don’t continue. Romans 8:29-30 is one great promise from God of the Assurance of Salvation (All three verses are below).

All things do work together for those who love God and are called to His eternal purpose. The promise of 8:29-30 is that He knew us, He has called us, He has justified us through Christ, and He has glorified us. Not ‘He will glorify us’, but He has glorified us. The victory has been won for those who know Him personally. Just like there was no escape from Alcatraz, there is no escape from God’s love if you know him personally. The question is do you know him?

Romans. 8: 28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.
29 For those whom he foreknew he also predestined to be conformed to the image of his Son, in order that he might be the firstborn among many brothers.
30 And those whom he predestined he also called, and those whom he called he also justified, and those whom he justified he also glorified.

ANNOUNCEMENTS

Brewruck – 4-1-17 – Launch at 1300, $15 Donation to help fund mission trip to South America.

Canned Goods Drive to support Fort Mill Care Center – Bring canned goods to AOs.

Easter Celebration on 4-1-17 at Paradise.

PRAYERS AND PRAISES

Change Order-Wife’s Coworker

Trucker-Praise for his son and peace within the family.

Sen. Tressel-Spencer Family (New F3 Member)