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.

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!