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)

It was a fine morning at Runde,  and 6 men got an early start to their Saturday with another spirited beatdown at Alcatraz.  Here is what they did:

The Thang

Easy jog out of the park, around the cul-de-sac on Windward, and then back to the park for COP.

Falcon Crest on Q

SSH x 20, Windmill x 15, Morrocan Night Club x 20, IW x 20, Mountain climber x 20, Squat x 20, Merkin x 10, one or two more (can’t remember)

Hand off to Senator Tressel 

Mosey to the chin up bar along the path.  Split into groups of 2.

Group 1: Burpee pullups x 10 (crowd pleaser)

Group 2:  Step Ups (10-15 each leg)

Group 3:  LBC x 20

Rinse and repeat 2 more times.

Hand off to Decibel 

Mosey to the hill behind the practice cage for Jacob’s ladder (7/1)

Starting with one LBC at the bottom of the hill and 7 burpees at the top of the path.   Repeat and count up/down  to 7 LBC’s and 1 Burpee at the top.  Stay on the path.

Hello dolly x 20/Rosalta x 20/Budha x 15 – no break (crowd pleaser #2)

Hand off to Cable Guy 

From the path, line up and do an indian bearcrawl run along the straight section of the path, keep going until the path begins to curve.     Mosey to the railroad tie ledges along the corner of the park

50 dips, 25 LBC’s, 10 derkins.  Rinse and repeat

50 dips, 25 LBC’s, 10 derkins, 10 jumping lunges each leg (crowd pleaser #3)  (The lunges were added to give Cardiac a little more leg workout than he was getting up to this point..   We all thanked him for his request…)

Mosey down to the baseball field and line up again for indian bearcrawl run all the way across the field.

COT

Moleskin

We decided to keep Alcatraz open this Saturday (Yeti), and had no scheduled Q’s.  I could not get a hard commit from anyone to Q, and really didn’t know who was going to show up so just decided to wing it.   No worries, though.  We have enough experienced Q’s to do it on the fly and that’s what we did today.  We threw virgin Q, Falcon Crest,  right into the fire this morning and he started us off at COP.   Then, the veterans took turns at Q and strung together a solid workout. Unplanned workouts are usually strong, and today was no exception.  All the Q’s pushed the Pax and kept things moving along for 60 minutes.

T-claps to Falcon Crest to stepping up (voluntold) to do COP on his VQ.  You did fine today, my friend, but should have come to Q school this morning.  Let’s get your Twitter skills up to speed!

It was great to see Cable Guy back at Alcatraz. He has been noticeably absent from Runde for a long time and it seems that his new girlfriend is keeping him from making it here on Saturdays.  So, we’ll have to start re-EHing him to get back on a regular basis.  You are missed, brother!

Welcome  uber-fit, Cardiac from Durham who was in town visiting his family.  Great meeting you and t-claps for attacking the workout with gusto today.  I hope you got your money’s worth today and come back the next time you are here.

Good mumble chatter from Decibel and Cable Guy as always.   I have to give a shout out to all the Q’s today for willingly stepping up to lead like I knew you would.  Well done, gentlemen!  It was beautiful morning and a pleasure to spend it with my F3 brothers.

Announcements/Prayers/Praises

1,  Children’s Attention home workout today at 4pm.  Get involved in this great outreach project!

2.  There will be a 3rd F convergence next Saturday, Feb 25.  The topic:Intentional Living.  This will include testimony from local F3 men on their personal journeys.  You don’t want to miss this.  Alcatraz will be closed that day and we’ll converge at WEP at 7am for workout.

3.  Prayers for injured and sick Pax.

A small, but mighty group of 5 men met at Runde Park for another Saturday of fun. Here is what we did:

The Thang:

6:30 came and went and the Q’s were not around – whoops!  Co-Q’s YHC and Bolt went a little longer on the pre-run,  and found the parking lot empty of Pax when we returned from our little jaunt.  The Pax took the initiative to get started without us and we found them rounding the corner of the running path at about 6:35   After our sincere apologies for tardiness, there was no need for a disclaimer so we continued with a dynamic warm up of knee pulls, ankle pulls, lunge walk with a twist, back stretches, arm circles and toy soldiers.    Then, off we went:

Senator Tressel on Q

Mosey out of the park and take Windward drive down the steep hill at Tara Tea.  Hang a right on Mariana drive and go all the way to the stop sign, and then hang a left to the cul-de-sac for COP.

COP (all in cadence):

SSH x 40, Merkin x 10, Cherry Picker x 15, Diamond Merkin x 10, Squat x 25, CDD x 15, IW x 25, Morrocan Night Club x 40 (after about 20  reps, we broke the circle and the Q led them down Mariana Court).  We completed the MNC’s while walking, then stopped at the end of a driveway for 25 American Hammers and 40 Mountain Climbers.

Mosey back to Runde and to the playground for:

10 pull ups, 20 Derkins, and 20 Flutters. (Rinse and repeat for a total of 3 cycles)

Hand off to Bolt

Mosey out of the play area and head to the big hill behind the park:

At about 2/3’s the way down the hill, there was a list for FOLTS.  FOLTS stands for:

Flutters

One Leg Press (balance and leg strength)

LBC’s

Toe Raises

Squats

For FOLTS, we paired up and took turns running up and down the hill, and doing the exercise listed.  We finished when each pair had run up and down the hill 5 times and completed each exercise.

After FOLTS, we all moseyed back to the park and found a 30, 40, and 50 lb sandbag waiting for us.  The Q set up 6 stations:

1.  Burpees
2. 30 lb lunge walk to red line and back
3. Superman hold
4. 40 lb lunge walk to red line and back
5. LBC’s (I think?)
6. 50 lb lunge walk to red line and back

COT

Naked Man Moleskin

When we took off from the park, the air was cool and dry, and the sky was especially bright, even before daybreak.  It was another beautiful morning at Runde and ideal F3 weather.    After the Q’s took our admonishment for being late for the start, we got down to business and took an easy jog up the hill to the cul-de-sac at Mariana’s Court.  I took the group there a long time ago and Decibel remembered it as we ran up the hill.   For COP, we kept our voices low (also known as ‘sexy count’) because we were surrounded by houses close by and didn’t want to disturb those still asleep.  Although we were small in numbers today, there was still a good amount of chatter, but surprisingly Change Order had no inappropriate comments to say.

Crash had to leave after the first half and  missed the lunge walks with the sandbags, which were harder than I thought they would be.  I definitely felt those later in the day.

For COT, I copied what Gears did last week  because I really liked it.   Since we had just 3 people at COT, he had each of us ask for a prayer or express a praise for something in our lives.  It was much more personal,  and for most people (myself included), much easier to open up in front of a small group than in front of a large circle of guys.  So, if you are reading this, remember it the next time you Q a work out and you have a small number of people.  Ask each man in the group what might be troubling him or what is going great in his life.  It’s something that might get missed if you think ‘bummer – only a few showed up’ or ‘we had small numbers today.’  Take advantage of that opportunity and get to know your brothers better.  It makes a difference.

It was a pleasure, as always,  to lead the group this morning.  Thanks for the great co-Q, Bolt,  and I look forward to our next one.  Indeed, our numbers were small today, but it was great getting to know each man better, and we were lucky to be able to do that.

Announcements/Prayers/Praises

Children’s Attention Home back up and running.  Saturdays at 4pm.

Yeti next week (02/18).  Check the preblast for details and be sure to sign up.

Read your newsletter!

Prayers for a one with work stress and money,  a son’s anxiety at school, guidance with F3’s continuing work in the Paradise neighborhood.

Prayers for an F3 member and his family going through a difficult time right now.

Praises for a new job and success!

It has been forever since YHC has Q’ed at Alcatraz (according to f3nation.com, over a year), so I was excited to come back for some fun.  I rolled into the parking lot at 0615 and saw Gekko there ready to co-Q.  As 0625 rolled around, there was still no one else there, so we debated what to do, but that was short lived as the Senator and Fishsticks rolled in to give us something to do.  Here’s how it went:

The Thang

Gekko to start:

Dynamic warm up:

• High knees
• Toy soldiers
• Side shuffle
• Karaoke

Mosey to field for COP:

• SSH
• Imperial Walker
• Plankoramma
• Merkins
• Peter Parker
• Mtn Climber.

Mosey to Lot for Partner Paver Progression (yes i just made that up):

• Shoulder Press for Partner 1 with Bear Crawl full lot for Partner 2, Flapjack
• Curls for Partner 1 with Crab Walk full lot for Partner 2, Flapjack
• Tricep Extensions for Partner 1 with 15 Burpees for Partner 2, Flapjack

Hit the Park Bench for 20 Dips & 20 Derkins

Ascending/Decending BTTW to finish Gekko’s portion.

Hand off to Gears.

Bataan Death March around the Park (5 Burpee Indian Run), extended out into the street.  Gekko had to leave for Running appointment

Mosey to Baseball Field and grab some wall.   1 PAX runs the length of the field, jumps the fence and does 3 Pull Ups, then runs back.  On the way out till Pull Ups, other PAX are in People’s Chair, On the way back, Other PAX are in Elbow Plank.  Ran the full group twice (yes all 3 of us).

Mosey to Playground.  3 PAX rotation:

• 1 PAX runs the park loop
• 1 PAX does Six Pack
• 1 PAX does Elevens of Dips/Derkins

Mosey to Smaller Hill for one more round of Elevens with Squads and LBCs, then Mosey back to COT.

NMM

Planned for 10 PAX, got 3.5.  Had to Audible… Fishsticks and Senator were good sports.  Hoping to see a bigger crowd out next Saturday.

Honor to Serve.

Plenty of good mumble chatter with some highlights of RESPECT and questions about colonoscopies and digital prostate exams from the young’uns.  They did not know that digital does NOT mean electronic?

Warm Up: Run, SSH, IW, Mt. Climbers, LBC, Parker Peters

Mosey to Hill:

Bottom = 20 Jumping Lunges then backward run up 1/3 of hill then 20 Squats then lunge walk 1/3 of hill then 20 Monkey Humpers then run to the top of hill and do 20 Bomb Jacks…Repeat

Mosey to Wall and do 20 Step Ups, 15 Russian Dips…Repeat

Mosey to grass field for Loungers, Slow Merkins, Full Release Merkins

Swap to YHC and completed a Starfish (with only four legs) in parking lot.  At center complete 5 Burpees.  The four legs consisted of 50 Carolina Dry Docks, 100 Merkins, 150 LBC’s and 200 Squats (at least that was on my Weinke).  Do the legs in the order of your choice and try to stay with at least one other member of the PAX.

Mosey to Wall Sits for ten minutes of sitting, Bear Crawling, and jogging to the fence and back to the wall.

Mosey back to the parking lot for 7 Minutes of Mary (rotating choice) with a double dose of a Shark Bait special.

COT and it was a pleasure of Cornhole and I to be with everyone,

Spitz

5 for pre-ruck = Cobra, Reborn, Trucker, Lil E, and I

3 for pre-run = Fish Sticks, Funhouse, and Senator

We did exercises, but as Funhouse said “men are here for the sermon”…

CSPAN on Q

Warm Up with all my favorites in cadence in COP, plus a long series of back and forth across the parking lot…crowd pleasers included broad jump-burpee-bear crawl and broad jump-burpee-crabwalk…

Sermon was about resetting the scoreboard for 2016 and going into 2017. God forgave all of your sins not just the ones you think should be forgiven. Men can’t forgive ourselves, let 2016 failures go, and set a new course for 2017, where your past does not impede your future.

Santini on Q

Pick up landscape paver (which you held for the 30 minute remainder of the workout)

Discussion on One Word Book:
Link to podcast
https://itunes.apple.com/us/podcast/weekend-message-sermons-from/id159573030?mt=2<a href="https://www.amazon.com/Word-That-Will-Change-Expanded/dp/1118809424/ref=pd_sbs_14_t_0?

Link to Book on Amazon
_encoding=UTF8&psc=1&refRID=WFMH4N96TT09P9RR5RQH”>https://www.amazon.com/Word-That-Will-Change-Expanded/dp/1118809424/ref=pd_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=WFMH4N96TT09P9RR5RQH
Discussion on forgiving and not having to be “right”

Personal testimony

More holding that paver, with exercises, crowd pleasing discussion about the freedom you feel when you forgive and you get to set that brick down

COT

Prayer or Praise

BOM

Happy New Year

AYE!
CSPAN