It was a cold and dark morning at Alcatraz.  Only one participant for the 4 mile pre-run in the surrounding neighborhoods.  Ten men showed up for the workout, two (Spitz and Lugnut) were carrying extra gear.  They said they would stay for 30 minutes and ruck back to their destination.  Senator Tressel arrive just in time for the disclaimer.

We began with a slow jog to the traffic circle and back. When we got back to the parking lot, we performed the following warm-up exercises:

SSH x 30

Moroccan Night Club x 30

Windmill x 15

Imperial Walker x 15

Next, we moseyed to the field entrance for some exercises with the pavers.  After each exercise, we ran around the perimeter of the parking lot.  Here are the exercises we performed:

Overhead presses x 30

Curls x 30

Squats x 40

Flutter Kicks x 30

Merkins x 20

LBCs x 40

Calf raises x 30

Upward rows x 20

Some of the speedster had the opportunity to repeat some of the exercises before the handover to Cerrano at the top of the hour.  Next, Cerrano took us on an off-campus tour of the surrounding area.  We jogged to the retaining wall beside the fairway overlooking the tennis court.  We performed 30 dips and then moseyed down to the tee box near the tennis court.

He instructed us to bear crawl up to the tee box and back down to the walking path.  The grass was a little slick so some of us were able to slide down like it was ice.  We repeated this exercises three more times before moving on to the next adventure.

We stopped at the bottom of the path leading up to the clubhouse.  We each selected a rock (it was really a small boulder) and ran up to the clubhouse, single file with the boulder in hand.  The runner at the back of the line ran up to the front of the line while the others performed overhead presses and curls.

At the top of the hill near the clubhouse stairs, we dropped our boulders and hopped up and down the stairs.  Lots of coordination needed, some chose to modify or skip all together.  Next we picked up the boulders and returned down the path.  We performed a few abs exercises before returning to the tee box for bear crawls.

Next, we finished up with 30 dips and returned back to the park for COT.

It was good to team up with Cerrano.  It has been several months since we have been at the same workout together.  It was also good to see some familiar faces, some recovering from injuries and others trying to balance work and family commitments.

The holiday season brings out a full spectrum of emotions: Joy, excitement, sadness, anger, etc. It is tough to find answers or solve the problems for the people who are close to you.  While you make not see the impact immediately, just letting the know that you are there for them and you are praying for them can make a big difference.

Announcements:

Christmas Party – Dec 17th

Joe Davis Run – Jan 7th, please support this cause, many families have been impacted by addiction.

Prayers:

Families struggling during the holiday season

Injured PAX

It is with great pain that YHC hammers out this Backblast, because simply lifting my arms is a painful challenge. But apparently that is the norm when one posts to (or co-Qs with) Walker’s workout. Perhaps all 12 pax that posted are suffering, and thus better as a result.

The morning was cool and dry, and the pax were ready to start their weekend on the right foot, especially Crash and Bojangles who had run. Disclaimer was issued and YHC started off the first half with 30 SSH before a mosey around the neighborhood. We stopped at a few different places for some warm up exercises, including:

* Windmills
* Peter Parkers
* Parker Peters
* (an exercise I don’t remember)
* Monkey Humpers

Mosey to the top of the hill (road) behind the west-most baseball field and partner up. Partner 1 runs about 1/2 way down the hill and back while partner 2 does first pair of exercises (alternating every 10 reps), listed below. Flapjack when partner 1 returns. Then move to next set of exercise.

1. Bomb jacks // Box
2. LBCs // Lunges (in place)
3. Imperial Deep Squat Walkers // Apolo Ohnos (speed skaters)

Quick recovery and discussion about having the #giveitaway spirit and passion, but about the Christmas (and its true meaning).

4. Makhtar N’Diayes // Monkey Humpers (full hill run)
5. Plank Punches // Peter Parkers (full hill run)
6. Seal jacks // Scorpion Dry Dock

Hand off to Walker for the serious punishment. Mosey around and onto one of the baseball fields for Blackjack 21. For those not familiar, this is like Elevens (or a ladder), but starting reps is 20 on the near side of the field, and 1 at the far side. Near side exercise was merkins, and far side was squats. For the non-math majors, that’s 210 merkins. And for pax that finished early, they were rewarded with planking up.

With 5 or so minutes left, we circled up for COP, which involved leg-lifts and more merkins. I think I blacked out for some of the COP, but what I remember was at least 60 or so additional merkins of various types.

Moleskin
It was a pleasure and honor to Q Alcatraz, and Q with Walker. The pax did awesome work. Special t-claps to guest pax Prosciutto from Tennessee (Chattanooga?), who was visiting family in Tega Cay. He’s actively involved with giving it away by helping start a new region in TN. Nice work!!!

YHC had the honor of co-Qing at one of my favorite AOs with Aqua Man. We exchanged a few text messages in planning for this one and agreed that he would take lower body and I would take upper body.  I will just say that my legs were completely smoked in less than 20 minutes.

Aqua Man led off with a mosey around the fields and headed for the hated hill. We moseyed down the hill and up the other side to a parking lot I have never visited for COP.

• SSH X25
• Merkin X10
• Peter Parker X10
• At least two other exercises that I can’t remember

We then took a mosey back to the base of the hill where the pain would ensue. The PAX partnered up to provide each person with someone to help push them.  Aqua Man called for 15 squats at the bottom of the hill and 15 jumping lunges at the top.  We completed this 4 times stopping at the top after the final ascent.  The PAX gathered on the sidewalk for some Mary.  LBCs, but the real treat were the box cutters while resting back on the forearms.  If you haven’t experienced that it takes the exercise to the next level.

It was now time for YHC to take over. We took a mosey away for the park and along the path on Tega Cay Drive.  The PAX collected at the wall next to the 9^th fairway of the golf course.  We completed wall work with one PAX doing an exercise (derkin) and then taking one shuffle down the section of the wall. The next member of the PAX would follow once two reps of the wall exercise had been done.  While one the PAX moved their way down the wall any PAX either waiting to start or having completed the wall would do an exercise.

• Derkins on the wall and burpees for the idle PAX
• Dips on the wall and bomb jacks for the idle PAX
• Incline merkins (two lengths of the wall) and Aqua Man’s awful version of the box cutter for the idle PAX
• Derkins on the wall and burpees for the idle PAX

Shoulders completely useless at this point we moseyed back to the parking lot, filled the last four minutes with Mary and COT.

Announcements:

• Christmas Party
• Joe Davis Run – Run option and a ruck option

Prayer Requests:

• Keep encouraging all PAX
• Cha Ching’s M is 1 year out from losing her mother.  Prayers for the family as the season is a reminder of their loss.
• Prayers for the law enforcement as they continue to stand on the front line.

YHC was glad to come back home to his favorite AO and substitute as Q for CSPAN, then Zima as they decided to head south to GrowRuck. DD also volunteered to Q so it was going to be double your pleasure of pain. The Thang:

DD starts of by:
Lunge walk across parking lot
Backward jog back
Sideways lunge walk across lot
Backward jog back
Karaoke across lot and back

COP — all IC x10
Mtn climbers
Peter Parkers
Hillbilly walkers
Imperial walkers
Parker Peters
Merkins
Windmills

Run lap around baseball field
Partner up and line up along fence between ball fields
Wheelbarrow to light post in right field
Backwards run back to fence
(Rinse & repeat wheelbarrow/backward run sequence 2 more x)

People’s chair along fence

Indian bear crawl to right field light post
Backward jog back to fence

People’s chair along fence

Line up for suicides from fence to right field light post w/2 turnarounds before light post
(Rinse and repeat 2 more x)

Short session of Mary — Penguins, Dollies, Freddie Mercurys

Handoff to Trucker

Mossy to small hill and bear crawl up to Park trail, mossy then to the infamous Tega Cay Hill.

After an inspiring convergence at the Fort last week with Olive’s Q and message, I thought it would be good to replicate his workout a little. So we did a mini version of sharknato sine YHC loves to run.
The PAX were informed of the 9s version where there are 3 rounds of 3 laps.

Run down the hill and do 10 merkins, run back up and do 10 merkins
Run down the hill and do 10 squats, run back up the hill and do 10 squats
Run down the hill and do 10 LBCs, run back up the hill and do 10 LBCs
Rinse and Repeat – unfortunately time was running out to finish the third set of 9’s.

Mossy along the Park trail towards the fire station. At the pull up bar (what’s a Trucker Q without pull-ups?)
As each PAX does 5 pull-ups, the other PAX does continuous squats until each PAX did 3 sets of 5 pull-ups.

Mossy to parking lot for toy soldiers the length of the parking lot, and then high knees back.

2 minutes of Mary: Hello Dolly and then protractor

COT

As always, am honor to Q and appreciate DD sharing the Q!!

Announcements: Read the newsletter and signup for the Xmas Party!!

Prayers: there were a few spoken and unspoken, but the Q forgot his phone so apologize for not recalling them.

Trucker

Unlike prior weeks, the lights were off when we arrived for the workout.  Mumble chatter before the start was who had the second half of the Q since Bing was unable to attend due to injury.  We decided to run the second half by committee.  Change Order had the first half of the Q.  After the disclaimer, we took a cautious stroll around the gloomy park. We returned to the parking lot for warm-up exercises and interesting mumble chatter as always when Change Order is running the show.

Warm-up

Side Straddle Hops

Windmill

Downward Dog

Honeymooner

Pretzel Crunches

Quick mosey over to the paver pile, pick your favorite paver, and line up next to the parking spaces. We performed the below exercises with the paver, ran to the oppose side of the parking lot, and did squats with the paver.

Burpees

Merkins

Flutter kicks

LBCs

Decibel took us over to the playground for three rounds of pull-ups, dips, and merkins.  After we picked our arms off the ground, Decibel handed it off to Spark Plug for his first Q.  We took a fast lap around the infield (it was fast..Spark Plug was full of energy and ready to bring the heat!)  We began with two rounds of bear crawls  and leg lunges.  The next round was a round of crab crawl and leg lunges.

After an impressive debut, Spark Plug handed the Q over to Fishsticks.  We moseyed back to the paver pile, picked up a brick and proceeded to do two laps of back to front sprints with the brick pasted between the Pax.  We then moseyed to the field for a dog weaving sprints.  We finished with a bear crawl/merkin mosey (in cadence) across the field.

Great job by all, especially Spark Plug for filling in with no hesitation.

Prayers for all of those spoken and unspoken.

Always an honor to serve!

When: 11/11/16 (Veteran’s Day)
Time: 6:00-8:00 PM
Where: Runde Park, Tega Cay
Who: Open to everyone (Pax, FiA, Family, Friends and Vets)

Veteran’s Day is a special day so we wanted to do something that honors those who have served our country. Thus, we will have a family and kid friendly ruck workout. We’ll start at 6:00 PM with a warmup and then get some miles under us with a little weight in our packs (up to you). The plan is to finish around 7:00 PM and have a good ole 2ndF with some pizza and beverages. This is a great opportunity to invite an FNG and/or introduce someone to rucking. Feel free to invite a vet so we can say thank you!

Please contact me if you want to borrow a ruck. We have a few extra.

Aye!
Zima

As my friend Santini says, it seems like you have to weasel your way onto the Q rotation 6mos out but hey, these are good problems. This was no different for me at Alcatraz yesterday and to have the opportunity to return to lead the PAX at an AO I was very familiar with (with the exception of this new water thing), I was pumped. Evidently, my original co-Q, then backup co-Q didn’t share the same enthusiasm. There schedules had them downrange and with that, I was eager to welcome Brother Crash to the Q Party and as ya’ll know, my man brings it.

There’s a lot of options on a Saturday AM in The Fort & Rock Hill regions. You have nearly 27 different bootcamp, running, cycling, swimming, moderate and 2.0 workouts and I’m sure I’m missing a few categories but you get the point. And oh yeah, add 1 more thing. We’re nearing the end of October which brings a nice chill to the morning air. Personally, this is perfect weather but evidently with 9 PAX posting here and only 3 at WEP, not everyone agrees. We’ll blame it on the group that went camping and family travels…yeah, that’s it. Bottom line, set your alarm, put your feet on the floor and take advantage of what God has given you.

We had Pebbles from F3-Tallahassee joining us so as typical with guests in the PAX, we had better make this good. So after a brief and I mean brief, “I’m no pro, I’ll suggest some stuff, I’ll count in random counts, don’t hurt yourself and if you do, there’s nobody to sue, Crash disclaimer, he led us.
Began with a warm-up lap around the park with 3 pitstops along the way for 5 burpees OYO and a little side-shuffle action.
Back at the lot, we did our warm-up workout. It became quickly apparent that YHC pulled out the random number generator on counts. That, or he wanted each one to be a surprise.

38 SSHs
18 WMs
14 IWs
8 LSSs
12 Merkins
14 Mtn Climbers
10 LBCs

After a bit of a warmup, we moseyed two-thirds of the way around the park to the top of the hill, again with a couple pit stops for 6 and 4 count burpees, OYO, along with some karaoke.

After a mosey to the bottom of the hill, we launched (Note: F3-Tallahassee Pebbles noted that our favorite hill offers more elevation change than the entire state of Florida)

– Hill suicides (3 turn-around spots) with 20 LBCs at the bottom between each leg
– Hill suicides (1/2 and full spots) with 20 derkins at the bottom between each leg
– Mosey back to the baseball field for everyone’s favorite…Lt. Dans

Handoff to Maximus:
Now that our legs are completely, utterly and thoroughly worthless, let’s mosey to the outfield, circle up and plant yourself on your six for some:
Freddie Mercury
Toe Touches
Protractor
American Hammers…DON’T ACT SURPRISED. You know it’s a staple. Just like pull-ups when available.

As if our legs needed a little more pushing, let’s throw some sprints in for good measure. Line up on the 1st base line in the outfield to sprint 1/2 way across the field, drop for 20 Merkins & 20 Mountain Climbers, sprint to the fence and drop for 20 Carolina Dry Docks & 20 more Mountain Climbers. Taking it back the other way, we got to repeat the set all over again!!!

After Crash brought out Mr. Lieutenant Dan, I couldn’t let him fly solo. With that, Mr. Jack Webb reared his ugly head.
Mosey to the short wall behind the backstop and choose your section wisely:
10 Derkins & 20 Dips….REPEAT

Get back on the 1st base outfield line for a bear crawl variation. Yes, I was taking care of chest shoulders, etc. I’d call out the direction and the PAX would try not to run into each other. Forward, Left, Right, Reverse but not necessarily in that order in case you’re still reading.

Over to the playground. 1/2 the PAX does 10 Pull Ups and the other 1/2 does peter Parkers til the Pull Ups are finished. Flapjack and REPEAT.
Then all together, it was time for a few LBCs and X&O’s.

See, it wasn’t all that bad. I hope Pebbles enjoyed himself and got a good workout in cause I don’t remember him ever being the six.

Announcements: Read the newsletter. Register for the Christmas Party & Joe Davis…NOW!! All Friday AO’s are converging at Empire Pizza near Slow Burn this Friday, 10/28. Forging camping trip, Grow Ruck and Soccer tournament all on 11/19.

Prayer Requests: Thanks to Dark Helmet for leading the group down east to help with Hurricane Matthew recovery. Prayers for Trucker’s work travels and sporting events. Recovery for Decibel’s neice and prayers for her family during tough times. Continued prayers for our household being stretched thin. Crash’s daughter and family, especially in times of travel. Continued storm recoveries for Tallahassee and for “The Heart of Man.” Couldn’t have been said better.

As you were.
Crash & Maximus

Eight men came out in the rain to commemorate three years of Saturday workouts at Runde park. We did a ‘throwback’ to the very first Alcatraz workout on September 7, 2013.

The Thang

Funhouse on Q

COP
25 SSH, 25 IW, 25 squats, 15 merkins, 25 SSH, 25 Sumo slow squats, 25 Freddy mercury, 25 SSH

Run the bases. Lunge to first.  1 dirty burpee (DB). sprint to 2nd. 2 DB. Rabbit hops to 3rd. 3 DBs. Sprint to home. 4 DBs. Rinse and repeat.

Mosey to the ledge behind the dugouts.

30 step ups, 15 derkins. (no rinse and repeat like in 2013)

On your backs. Ins and outs, 25, low slow flutter and hold 6″

Hand off to Senator Tressel

Mosey to 2nd ball field and find a spot in front of the concesssion stand wall

People’s chair 60 secs

Karaoke to outfield and back  – repeat facing opposite side

People’s chair 60 secs – raise right/ raise left leg (crowd pleaser)

Lung walk/inchworm crawl to outfield, repeat the same back to the wall

People’s chair 60 secs, arms out

Bear crawl/crabwalk to outfield, repeat the same back to the wall

Peoples chair 60 secs, arms overhead and hand clap

Plank it up, 10 merkins in cadence, 5 mountain climbers in cadence, pause – get into track start position, on your mark, set, go! Sprint to end of outfield, 5 burpees, sprint back to wall.

Plank it up, 5 wide arm merkins in cadence, 5 mountain climbers in cadence, pause, get into track start position, sprint to end of outfiield, 5 burpees, sprint back to wall, plank

Mosey back to the field and circle back up

20 LBC, 28 Pretzel crunch (14 each side), Superman x 3, Hello Dolly x 20

COT

Moleskin

Alcatraz was the very first workout to ‘split’ from the Fort when the Saturday workout at WEP  got too large.  Back in 2013, Funhouse and I were charged with selecting a site in Tega Cay and kicking off a new Saturday workout.  Nineteen showed up that first Saturday, and Funhouse and I led the group through the same workout that we did today.  During the past three years, we’ve had some terrific workouts with killer hills, fence hopping, forays into the surrounding neighborhoods, meetings with Sally, adventures on the tennis court and  golf course, encounters with local deer, and plunges into Lake Wylie,   Our core group of regular Pax has changed over the years, but we always have great fellowship and strong Q’s who challenge and sharpen those who show up on Saturday mornings.

The park was soaking wet at the start, and it pretty much rained the whole time we were out there. But, Funhouse and I stuck to the plan and stayed on the grass, just like we did in 2013. We were drenched within minutes, but nobody cared.  It was another fine morning at Runde with the usual jokes, chatter, and hard work..  We capped off the workout with a little coffeteria under the cover of the dugout.

I’ve been an active F3 member since 2012.  F3 has been a great experience for me, and it’s been incredible watching it grow and flourish in our region.  The strength of F3 lies in the members that make it up.  The guys I’ve met through F3 are guys I want to be around – they are men of strong character who strive to be better and care about each other and their community.  When you are around people like that, you can’t help but become better yourself.  That is what F3 has done for me.  It’s been my privilege to lead Alcatraz the past three years and I look forward to many more years as we grow and improve together.

Prayers, Praises, Announcements

Prayers for those affected by hurricane Matthew (McGruffe already there),  safe travels for Funhouse’s wife traveling to Columbia, and one dealing with a difficult situation with his teenage son.

F3 Soccer tournament (Funhouse is The Fort Coach!)  and The Forge camping trip on Nov 19