Category: Alcatraz

Set those goals and discipline will take you there

Leave a comment

11 hearty Pax posted to Alcatraz looking for that perfect mixture of pain and fellowship. I was stoked to be able to lead alongside a well-known Master of the Beatdown, our own Jekyll. We agreed ahead of time that YHC would take the 1st half and this is how we started:

Full Disclaimer was given for our FNG (my wife’s cousin Joe) who I had been EH’ing for some time along with Old Bay and Destiny. Old Bay gets the assist as he agreed to drive Joe to Alcatraz. Luckily, my legal training has prepared me for denying and disclaiming all liability.

Mosey along Windward with some Butt Kickers, High Knees and karaoke mixed in.

COP, all IC: SSH * 20, Imperial Walkers * 15, Merkins * 10, Windmills * 15, Diamond Merkins * 10, Squats * 15, Plank Series, MNC*15, Wide Arm Merkins * 10

The Thang:

Grab cinder blocks from Jekyll’s car and mosey to the near baseball diamond. Partner up and prepare for a modified Dora-Milwaukee Baseball Trivia style. With the monthly theme of Discipline swirling in my head and heart all week, my thoughts turned to the sport of baseball as it requires so much mental and physical discipline to reach the highest level. So, our exercises would be informed by some trivia about my hometown of Milwaukee and its’ teams. To Wit:

  1. 1954-1st National League city to pass 2 million in attendance- not New York or Chicago, but Milwaukee-do 54 chest presses total
  2. 1979 1st time there were Co-Rookies of the Year in the AL- 79 block swings– The co-rookies were Alfredo Griffin, Toronto and John Castino, Minnesota. John happens to be my cousin and his discipline and determination at baseball made a large impression on me and grew my love of the game immeasurably.
  3. 1982- 1st and only World Series appearance for the Brewers- 82 overhead presses
  4. 2008- Brewers end 26-year playoff drought- 108 LBCs w/block

Closed out my portion with 20 leg throws/partner and 20 partner hand-clap Merkins.

Cue Jekyll:

With Short Sale testing the cerebral and the chesticles, I thought wise to focus on the ol back and stumps.  We moseyed the loop around the park stopping for a few upper, middle, lowers- ala: pearls on a string.

Keeping with the baseball theme- we ran bases as such:

  • Bear Crawl to 1st, do 5 Burpees, crab walk to 2nd, More Burpees, Bear Crawl to 3rd, You guessed it-5 Burpees and Crab walk home
  • Squat walk to 1st, tip toe lunge to 2nd, squat walk to 3rd, tip toe lunge to home
  • Partner carries swapping as needed for everyone to get 2 full laps
  • Wheel barrow with partner swapping at each base

We probably did some more but I (Jekyll) had sweat in my eyes the entire time.

Short Sale had great words of wisdom RE: theme of the month Discipline.  YHC offered his two cents:

  • Ephesians 6:4 Fathers do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord
  • Hebrews 12:11 For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

NMM (from Short Sale):

After COP, I mentioned our first thoughts on Discipline. I often blur the line between Discipline and punishment towards my kids. Discipline should be a way to moderate their behavior and show them the “guardrails” in life. YHC can be heavy handed at times and I need to be less of a taskmaster. Also, be more disciplined and do a better job of treating our 2.0s equally and not showing favoritism. Discipline is also the bridge that takes us from our current accomplishments towards the goals we have set for ourselves. Personally, the gap between my accomplishments and my goals can be very wide sometimes. Need to focus more on serving my M and less on selfish pursuits. Jekyll’s bible verses above were spot on. All the advice I need is right there in Scripture, just need to take the time and give my faith walk greater attention.

I was honored to lead with Jekyll and humbled at the opportunity. Thanks Senator Tressel for the nod. To me, Alcatraz is one of the finest AOs, and that is a testament to the Senator’s leadership.

Short Sale and Jekyll out.

TClap |
1

10 Pax at Alcatraz worked Barefoot on the dirt on Speed, Balance and Agility to strengthen Tendons, Ligaments and Joints.

Leave a comment

Warmup by CakeBoss – lined up in Runde Outfield for Alternate Cardio and Body Weight Exercises.  Multi-Speed Running, High Knees Shuffles, Peter Parkers, Parker Peters, Hillbilly Imperial Walkers, Wall Sits w/Arm Presses.

The Thang by BearGrylls – moved to Runde Infield and partnered up.  REMOVED SHOES.  Moved Pax to each base for an exercise performed barefoot alternately in slow/fast speed by partners at each base.

  1. – Jump Knee Tucks – Plyo Merkin – Dynamic Lunge – Wrestler Sit Out – CROC CRAWL TO NEXT BASE – 5 One Arm Burpees/L – 8 BURPEES – one arm/one leg.
  2. – 180 Squat Jumps – Bug Jumpers – 1 Leg Squats – Crab Walkers – IMPERIAL WALKER JOG TO NEXT BASE– 5 One Arm Burpees/R – 8 BURPEES – one arm/one leg.
  3. Dynamic Lunge – Plank Kickout – Side Squat Jump – Donkey Kick – INCHWORM TO NEXT BASE – 8 BURPEES – one arm/one leg.
  4. Plank Side Thrust – Side Straddle Hops – Plank Arm Circles – Peter Parker Merkin – BEAR CRAWL – 8 BURPEES – one arm/one leg.

Discussed the themes of Freedom and Discipline.

Prayers:  Cakebosses Sister In Law Cancer Remission and for wisdom for his and my relationships with our brothers.  Prayers for wisdom and guidance for our principals and parents as the kids are starting school.

AYE!

Padre-Sandbag

TClap |
7

The British are coming, the British are coming…..

Leave a comment

Alcatraz invited a British VQ to lead the PAX to try and escape the infamous AO. Very little word got out that the British were invading Alcatraz, but 7 PAX stood their ground awaiting for a beatdown by our very own brit – Sparkplug. After giving a good disclaimer, mossy through the baseball fields for COP. His weinke was written in british, but the best part of COP was the accent!! lots of mumble chatter relating to that. Mossy over the restroom wall.

PAX took a seat on the wall for various counts, then sprinted to outfield wall and back. BTW followed with another sprint. Mossy back to other baseball field entrance for 4 corners. Each corners involved 50 reps. first corner involved the blocks near the playground. Only got through 3 of the 4 rounds before passing the tea over to Trucker.

Mossy to playground for 3 rounds of 5 pull-ups and 15 LBCs.

Mossy to short steep hill for more rounds of pain.

Line up in a single line and one at a time run to the top and back. Once the PAX reaches the top, the next PAX takes off. Those not running are doing merkins. RInse and repeat two more times.

Mossy to COT

Great VQ by Sparkplug!!!

Prayers to Senator Tressel and injured.

TClap |
0
Leave a comment

14 pax posted to Alcatraz to get an early start to the weekend…well, 13 plus Pusher who posted as Bullwinkle was taking the crew out of the parking lot.  All veteran pax today, so limited Disclaimer and Bullwinkle (working his 2nd Q in 3 days) launched.

The Thang

Warm-up run to the cul de sac and back to the parking lot

COP — SSH, Prisoner Squat, Hillbilly Walker, Moroccan Night Club, Windmill

Mosey to the cones on the ball field

Bear crawl to first cone, Karaoke to the 2nd cone, Crabwalk to the 3rd cone, run to the 4th cone
(rinse & repeat for 4 total cycles)

Mosey back to parking lot and grab  coupon

Lunge walk across parking lot with coupon over head
LBCs x20 with coupon
(rinse & repeat back to other side of parking lot)

Squat x15 with coupon
Rows x25 with coupon
(rinse & repeat)

Return coupons

Handoff to Double D

Mtn Climber x20

Plank sequence

Mosey to home plate on ball field

Run to 1B 5 Merkins
Run to 2B 10 Merkins
Run to 3B 15 Merkins
Run home 20 Merkins
(Rinse & repeat 3 more cycles with Monkey humpers, CDDs & Freddie Mercurys)

Mosey to cones & partner up

Burpee cycle (split the aggregate number in whatever work for each pair)
Cone 1 = 5 burpees each (10 total)
Cone 2 = 10 burpees each (20 total)
Cone 3 = 15 burpees each (30 total)
Cone 4 = 20 burpees each (40 total)

Superman

Hello dollies x10

Flutter x 10

Penguin walk x10

Mosey home

COT

Naked man moleskin

ST ran into some scheduling challenges midweek and reached out for some help.  Since I’ve missed out on 1 (and maybe 2) Qs at Alcatraz over the winter/spring, I was happy to have the chance to be back in TC.  Inclusion of what was possibly  VQ with Bullwinkle was an extra teat.  Turns out Bullwinkle crushed his VQ at Footloose on Thursday, so he was more than ready to put some pain on the pax today.  Well done, brother!

Lots of mumble chatter among this group, led of course by Pusher and Change Order.  It certainly kept things lively throughout.

#Freedom is the theme for July.  We spent some time reflecting on the notions of Freedom FROM and Freedom TO.  The idea was to consider what obstacles are standing in the way of us seeing the beauty and abundance of the life that is around us everyday, but that we often miss among the busyness of our days and the negative messages from our culture/media.  Perhaps I need freedom from social media (Twitter, Facebook), TV/media, friends/colleagues who are bad influences, etc.  What might it be for  you that stands in the way of seeing the gift of a new day and the life associated with it?  What parts of your life do you want to be freed to choose to see or to live into as you move ahead?

Thanks to ST for the invite to Q.  Always an honor to be with the pax of Alcatraz!

 

TClap |
7

Who Invited this Guy to Q?

Leave a comment
  • QIC: Senator Tressel and Skate or Die
  • Pax: Decibel (LIFO), Cable Guy, Smuggler, Nuke, Trucker
  • Posted In: Alcatraz

Seven men posted at Runde on a very humid, non-gloomy morning (sunrise at 5:45!). With no plans for the Hog and Coyote,  Alcatraz was an excellent alternative  for a Saturday morning beatdown.  This is what that alternative looked like today:

The Thang:

Senator Tressel on Q:

Mosey out of the park for a light jog around Mariana’s loop and back to the park.  Circle up for COP

All in cadence, double count:

SSH x 40, Merkin x 10, Windmill x 15, Slow squat x 20, 10 diamonds, 10 burpees OYO, Peter-Parker-Peter (10 R/L), Monkey Humper x 20, Morrocan Night Club x 40, Freddie Mercury x 20, 10 burpees OYO

Mosey to the playground

10 burpees OYO

10 pullups, 20 dips, 20 flutters:  rinse and repeat cycle two more times with Hello Dolly and Big Boy sit ups.

10 burpees OYO

Hand off to Skate or Die

Mosey out of the park to Windward road and line up

10 burpees OYO, then run up the hill, around the median and back (rinse and repeat)

11 burpees OYO, up the hill, around the median and back  (crowd pleaser)

Mosey toward Tega Cay drive and take a right at the steep hill on Mariana Court (oh no..)

Line up and face Mariana Drive (less steep).  Run all the way to the fire hydrant and back.

Line up at the base of the hill on Mariana Court (more steep)  One by one, sprint up the hill and back.  When one guy is running, the rest of the Pax are doing squats.

When everyone finished one trip up and back, we bearcrawled to the top of the hill and jogged back.

Line back up, one by one, sprint to the top of the hill and back.  When one guy is running, the others are alternating between Al Gores (fixed squat) and planks.

When everyone finished, jailbreak to the top of the hill and jog back to the park for COT.

NMM

Whew – that was a rough one.  The high humidity (90%) always makes for an enjoyable experience, and everyone, especially YHC, left puddles of sweat on the ground today.  Skate or Die’s hill running circuits only added to the fun.  But in his defense, he offered the Pax the choice of plan A or plan B and Decibel asked for plan C so we can blame him.

During COP, there was a lot of chatter/good-natured ribbing, between Decibel and Cable Guy.  CG could not help but notice that Decibel has gained a few pounds since the last time he saw him, and decided to call him out (CG is known for being direct).   Cable Guy is on Decibel’s Ragnar team so he has a vested interest in Decibel’s fitness.  It’s good that you have your F3 brothers to hold you accountable!    YHC could not remember laughing this much when on Q,  and actually lost count a couple times.

YHC has bringing a lot of new Q’s to Alcatraz the past few months and this week we welcomed Skate or Die.  He was a last minute sub, and despite not knowing anything about Runde, (or even that the park existed), he adapted quickly to the surroundings and found good use for many hills around the park.  Amidst the groans and gasps between the hill repeats today, YHC heard ‘who invited this guy’ more than once.

It was a pleasure to share Q-duties with Skate or Die,  and always a privilege to lead such a find group of men.  T-claps to the Pax for grinding it out today in tough conditions.   Happy Father’s Day to all the Pax!  Your kids will appreciate your ability to hang with them during their athletic endeavors, and you will set a great example for them to stay active throughout their lives.

Announcements/Prayers/Praises

Read the newsletter!

Prayers for those with cancer, children with illnesses, family struggles.  Praises for all of our fathers.  Prayers for the safety of all those taking part in Hog and Coyote today.

 

 

TClap |
0

Brick by Brick at Alcatraz

1 Comment
  • QIC: Lil E & Old Bay
  • When: 06/03/2017
  • Pax: Trucker, Half Shell (FNG), Router, Smuggler, Mudhen, Change Order, Mr. Clean, Mainframe, Senator Tressel, Pusher, Culture Club, Crash, Rad, Straight Up, Copperfield, Falcon Crest, Old Bay, Lil E
  • Posted In: Alcatraz

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.

 

TClap |
0

Like a fine wine

Leave a comment
  • QIC: Gears & Smuggler
  • When: 05/13/17
  • Pax: Falcon Crest, Rad, Change Order, Senator Tressel, Decibel, Freebird, Swayze, Jekyll, Aquaman, Fish Sticks, Sparkplug, Smuggler, Gears
  • Posted In: Alcatraz

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.

TClap |
0

Cool weather makes for a great warm-up!

Leave a comment
  • QIC: Cable Guy
  • When: 5-6-17
  • Pax: Mainframe, Smuggler, Spud, Jekyll, Yat Yaz, Lil E, Pick 6, Mr. Clean, Sir Topham Hat, Cable Guy
  • Posted In: Alcatraz

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!

TClap |
0

Spring is Here

Leave a comment
  • QIC: Decibel, Fishsticks
  • When: 04/15/17
  • Pax: Senator Tressel, Culture Club, Funhouse, Jeeves, Gekko, Straight Up, Sharkbait, Decibel, Fishsticks
  • Posted In: Alcatraz

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)

 

 

 

TClap |
0

Pantheon Sprints and Sits for 6

Leave a comment
  • QIC: Bolt
  • When: 04/12/17
  • Pax: Fishsticks, FalconCrest, Freud, OnTheRocks, StraightUp, Bolt
  • Posted In: Alcatraz, Pantheon

A quick Q sub request from Fishsticks fit nicely on the day later leaving for PA. A little planning and knew there would be a sandbag, sprints and crawling. As I begin to write, highly recommend doing bb’s quickly after a workout especially if you have bad recall and heading toward an Easter vacation.

6 arrived on a nice morning and some new faces for me. Verified a nice distance between the soccer goals and got started. No FNG’s, but a cliffnote version of disclaimer esp modify as needed. And it was, unfortunately, needed soon in.

There would be 4 sections: mosey/warmup, sprints, crawling and laps w/ stations.

Mosey one lap w/ high knees, toy soldiers, shuffle then warmup:  SSH, WM, Merkins, and a couple others to get the group in sync.

Sprints from one end of school to the other each ended with people chairs for about 60 sec’s, 10x secs each PAX. Some overhead and seal jack claps. Sprints x4. Got the heart rate going. Unfortunately, Freud pulled up with a hammy injury. A valiant attempt to keep going was made and he stayed involved in the group as much as possible moving forward. We threw in calf raises here, 20x reg, toes in, toes out.

To field for bear crawls from one soccer goal to the other (about 25 yards), followed by 10 merkins. Lunge walk back followed by 10 squat jumps. Back to bear crawl/merkins countdown 9, lunges squat jumps countdown 9, and continue to planned 1. Near 5, Q audibled and we ended at 5.This worked the arms and legs pretty good.

A little abwork included protractor, flutters, LBC’s before heading to the inner parking lot loop lap with 3 stops.  55# sandbag was carried by the team taking turns. 2-3 laps w/ each lap having 3 stations repeating same exercise, until the finish. (Trying to avoid listing the exercises on each lap as I can’t recall!)

Great job PAX and a real nice push.

Good discussions in COT. Positive thoughts for everyone. F3 is open to all men. Have faith in your Q’s, have faith in your PAX, have faith in all the positive aspects of F3. Open up and reach out as you need to.

*** At the time of Pantheon, YHC was planning a visit to F3 Lehigh Valley Fleetwood launch. Have since been there, it was a great time and meeting the guys. It is a new area but a very enthusiastic group. Had more FNG 6 than PAX 5 at the workout. Nice F2 after with a breakfast fundraiser at a local church. Fleetwood seems like a tight community and I think the PAX will grow there quickly. They were amazed when I told them about FM area having 3-4 workouts/day to choose from. We should always be thankful for the strong and organized area we have.

Interesting story with a happy ending. Had an FNG start walking away during the workout. UptownGirl tracked him down and encouraged him back. Was told the FNG thought he was in shape, but became discouraged by not being able to do the workout. Remember, it’s about being out there, trying to improve yourself, being with the PAX. It’s about your F3 brothers supporting you (and you are a brother the moment you set foot at your first workout). It’s about never leaving anyone behind.  While a good workout, I hope the new PAX and FNG saw the support structure in place and grow from it! Never leave a man behind.

Annc’s

4/22 Lake Wylie Convergence – Everyone should be there! All 3 F’s and a great time!

Prayers for family and friends heading into the holiday. Enjoy your extra time with family. Prayers for Freud with the hammy.

Aye! Bolt

 

 

 

TClap |
0