Category: Alcatraz

Forgiveness

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  • QIC: Deacon
  • When: 8/30/16
  • Pax: Java, Kielbasa, Old Bay, High Hat, Olaf, Clark Kent, Cha-Ching, MacGyver, Chicken Wing, Short Sale, Repeat, Bird Cage, Shady, Figaro, Zimeren, Wapner, Saliney, Deacon (QIC)
  • Posted In: Alcatraz, Block Party, The Fort

18 Pax posted at the Block Party and encouraged each other to better themselves. Old Bay and High Hat ran for extra credit and hoped that the workout would be easy…not so much, it was a full downpainment with lots of grunts and mumble chatter.

The thang:

Mosey to the Founders Bank parking lot on 160

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), CDDs (15x) and Heels to Heaven (15x)

Mosey to the parking lot on top of the hill

Pain Stations:

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do LBCs, Flying Squirrels, Diamond Merknis  in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Partner up. Partner wheel barrells to each side of the parking lot (2x), Partner big boy sit ups (15x for 2 rounds), Partner Ski Jumps (15x for 2 rounds), Partners push ups (15x for 2 rounds)     

Mosey to COT

Moleskin:

Our country has a culture that embraces revenge and grudges over forgiveness. Christ so that our sins may be forgiven. So why do we struggle to forgive others when we’ve been forgiven?

Matthew 6:14-15 explains that the act of holding a grudge is a way to lose your grace and blessings from God.  

Practice humility by forgiving those who hurt you.

~ Deacon Out

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PRE-BLAST: 4th Annual The Fort Invergence!

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On September 30, come and join your F3 brethren from Fort Mill, Tega Cay, Lake Wylie, York, Rock Hill, and Indian Land as we celebrate four years of F3 in the Fort Mill area.   We will have a great meal and enjoy presentations from our local F3 leadership,  Aye, men, this is a great opportunity to learn more about F3 and get together with your brothers  in a relaxed, non-sweaty setting.  It’s a ‘can’t miss’ event so mark your calendars now and plan to be there!    No M’s on this one – just the Pax.

What:  Fort Mill Invergence (4th anniversary party)

When:  Friday, September 30, 5:30PM

Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)

Please use the link below to RSVP and list what food you will bring:

4th Annual Fort Mill Invergence Dinner Sign Up

 

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Rucky 13

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  • QIC: Cobra Kai
  • When: 08/09/16
  • Pax: WWL, Cobra Kai, Crab Cakes, Cornhole, Howitzer, Orange Crush, Terminator, Lil’E, Decibel, Aquaman, The Riddler, Shaefer, Router
  • Posted In: Alcatraz, The Fort

13 men joined the sweatfest at GC this am.   Clearly some were thinking they arrived at the wrong AO w/the amount of Rucks and gear in the parking lot.  Great excercise and fellowship this am.  Strong showing by all.  Thanks to Zima and Cornhole for providing extra rucks.

Warm Up by WWL
– Lap around the parking lot followed by SSH, Windmills, Merkins & Squats

Ruck-it-Up; Mosey to church parking lot a short hop away, moving in columns of 2 while carrying coupons of Sandbags, Kettlebells, and ruck plates, emphasis on spacing!

Once there, drop the coupons.  Time for YHC’s favorite ruck warmup to get the heart going.  Catch me if you can.  Partner Up, P1 does a ranger run carrying both his and partners rucks by their handle.  P2 does 5 burpees and sprints to catch him, flip-flop and continue all the way around the parking lot.

Next, P1 performs excercise while P2 runs one side of parking lot, BearCrawl across then lunge walk across, run back, Exercises:  Hand release merkins, the real way with solid, strong form, Squats, followed by 4-Ct flutter kicks.  100 reps of each exercise as a 2-man team.

Running??  There’s no running in rucking?? au contraire

Next, work as a team moving across length of parking out, out and back.  P1 bearcrawls while P2 walks beside w/ruck overhead, flip flop as needed (about half-way for all).

Mosey back to start w/coupons.  Finish at COT w/13 Ruck manmakers.

COT. Announcements: F3 Dad’s camp this weekend, those participating in GORUCK MAFFS7 event this Sat, and Howitzer informed all that he is moving to Mt. Pleasant.  He will be missed!! Great to have Orange Crush and Terminator out with us!

QIC prayed us out.  Appreciate the opportunity to lead.

-ck

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  • QIC: Jekyll and Walker
  • When: 8/6/2016
  • Pax: Howitzer, Weezer, Sir Topham Hat, Wapner, MacGuyver, The Riddler, Smuggler, Sweeper, Decibel, Jekyll, Walker
  • Posted In: Alcatraz

I thought I was first to arrive but Walker was out early setting cones up that would prove to be soul crushing.  More on that later.  6:20, 6:24, 6:27, etc….slowly the parking lot filled.  I thought it may be Walker and me for a moment.  Glad we had 11 men show up to great work out.

Disclaimed and we left to run around the path stopping a few times along the way for pearls on a string: SSH, Merkins, Squats, Seal Jack, Diamond, Merkins, Sumo Squat.  A little more warm up with Karoke, Toy Soldiers and High Knees.

Tha Thang

Jekyll on Q

Line up on right field line facing center field.

Group 1: Bear Crawl to even with 2nd base, run to fence, muscle up/climb over, run up hill, 10 bombjacks, down hill, muscle up/climb over fence, run to line.

Group 2: Hold Al Gore (Squat with arms out like you are hugging tree).  probably 3 minutes

Flap/jack

Rinse Repeat 3 more times with slight changes: Group 1: Jump Squat at top, Group 2 (Merkins, LBC)

Walker on Q

5 Cones set up like a die( singlular form of dice for you rubes), 4 corners with 1 in middle about 35 yards apart.  Finish cone, go to center go back out to another cone each time coming through center.

Cone 1: 100 merkins

Cone 2 100 LBC

cone 3 100 squat

Cone 4 50 pike press

Center Cone 10 burpees

Ladder: Prison Cell Merkin (3 pushups with couple of mountain climbers worked in+ 1 rep) and squat.  squat count is prison cell merkin count X 3

7 PCM->21 squat; 6 PCM->18 squat; 5 PCM-> 15 squat, etc

6 minutes of Mary with a little (you guessed it) Merkins mixed in.

COT

Naked Man Moleskin

Incredibly hard but rewarding workout Saturday.Conditions were wet, thick, humid, grassy and tough.  The fence jumping then running up the hill routine is always tough but everyone did well.  no busted faces or ripped man parts.  Walker brings a whole next level to the workouts.  #respect category with great positivity drive and physicality.  something to strive for and lets us know their is always someone to chase or be inspired by.

Walker also gave great words regarding this months theme of Forgiveness.  It is God’s instruction to forgive.  do not let bitterness eat away at you.

Camp Care 5K (a big deal for Decible and his family) will be the Saturday of Blue Ridge Relay.  If you are not running BRR- please consider running.  Pro Tip: German encased meats will be available

Big prayers and blessings to Howitzer and his family as they look to move to Mt Pleasant before the end of the month.  Howitzer has been an amazing componet to The Fort and F3 Nation.  Godspeed.

Jekyll

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Convergence to Support Army 385th MCT Deployment

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PAX,

Mark your calendars for Tuesday September 13, for a special Convergence to support YHC brother-in-law, 1st Lt. Tyler J. Strom (Convoy). As many of you know, Lt. Strom and his Unit (385th MCT) will be deploying in the following months. The goal for this convergence is to support Lt. Strom and pay homage to all our men & women who have served / currently serving our Nation. Lt. Strom will be your guest Q so come prepared for some PT and be sure you have a clean shave or you will suffer the consequences (his words!).

To support his Unit, we’re asking PAX for donations towards care-package items (review the list of items below). If you’re not the shopping type, you can give a monetary donation as well. Bring all items to the convergence. If you’re unable to make it and still want to give, reach out to myself (504-813-2901 / tommy.vadell4@gmail.com) and I can coordinate a pickup time with you.

When: Tuesday September 13
Location: Ballroom (875 Gold Hill Rd, Fort Mill, SC 29708)
Time: 0515-0600
2/3 F: 0600-0630 (Coffee & donuts will be provided / bring lawn chairs)

What to Bring:

  • Care-package donations
  • Monetary donations (going towards shipping & supplies)
  • Empty shoe box
  • Lawn Chair (for 2/3 F)
  • Red pill
  • FNG

Care-Package List (Do’s / Don’ts)

  • Foods
    • DO’S Rule of thumb – anything that can fit in their cargo pockets
      • Trail mix
      • Beef jerky
      • Crackers (peanut butter/cheese etc.)
      • Ground coffee
      • Chicken salad w/ crackers packets
      • Bars (protein/breakfast etc.)
      • etc.
    • DON’TS
      • Liquids
  • Candy
    • DO’S
      • Gum
      • Hard candy
    • DON’TS
      • Chocolate
      • NO SUGAR FREE CANDY. They don’t want any issues from the backside!
  • Hygiene
    • DO’S
      • Gold bond (Highly valued)
      • Tooth paste
      • Pads/tampons (they do have some females in his unit so ask the M to help out)
      • Deodorant
    • DON’TS
      • Mouth wash
  • Medicine
    • DO’S
      • Tylenol
      • Motrin/ibuprofen
      • Tums
      • Throat Lozenges
      • Moleskin (for blisters)
    • DONT’S
      • No liquid meds
      • Hard meds (Vicodin etc.)
  • Misc.
    • DO’S
      • Socks (athletic)
      • T-shirts
      • Magazines
      • Games (cards, soduko, crossword etc.)
      • Baby wipes / hand sanitizers
    • DONT’S
      • Adult Magazines

We thank everyone in advance for their support!

Bounty Hunter over and out!

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Hills & Legs between the Booty Loop

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  • QIC: Cornhole & Maximus
  • When: 07/30/16
  • Pax: Howitzer, Cable Guy, Bing, Gekko, Drummond, Reborn
  • Posted In: Alcatraz, The Fort

I through out the challenge of trying to get a group greater than 10 but with Cornhole and YHC on Q, that proved to be less-than-likely. After he takes a few hours off from the 24 hours of Booty, Cornhole came down to the Rock to co-Q at Alcatraz with YHC yesterday. Not only did he double-down Saturday, he brought it. So after a detailed disclaimer, Cornhole opened with a few words to other 7 of us about how Cancer has affected nearly all of us and how we need to remember and be grateful for the opportunities we have.
So with Cornhole up first:
Jog around the big loop of the park
Warm Up: SSH, Squat, Moroccan Night Club, 12ct Merkins (4 count down to 6” followed by 4 count at 6” followed by 4 count back up to the start), 12ct Squats (same sequence as the Merkins)
Line Up on one end of the outfield with about 15ft between the PAX:
1. Man at the end bear crawls to the next man while the PAX does burpees. 2nd man bear crawls to 3rd and so one.
When you not bear crawling, your burpee’ing.
2. Same as above but with Crab Walks and LBC’s.
3. Same as above but with sideways bear crawls and squats.
4. Same as above but with inch worms and LBC’s then audibled to lunges.

Hand off to Maximus:
Maybe a little more warmup
Lunge walks then reverse lunge walks
Mosey to the infamous hill on the back side of the park for a repeat of several weeks ago. Evidently nobody was here this week and that Saturday back in June because they would’ve remembered this.
At the top of the hill, hold a squat for 20 seconds, jog to the bottom of the hill then give it all you got back up the hill to the starting position at the top. Next up, hold the squat for 40 seconds, jog down then sprint up. Finally, hold the squat for 60 seconds, jog down then sprint back to the top.
With a few needed 10 counts sprinkled in, there was a lot of bent over huffing and puffing after that round. Not gonna lie, it might’ve brought a tear to my eye or was it just the stinging of the insane amount of sweat rolling off my forehead? You decide.
Followed that up with 150 calf raises in true board of pain fashion; 50 toes out, 50 regular, 50 toes in.
Mosey back to the outfield grass for what was surely the finest part of my ½. Say hello to everybody’s favorite Serviceman, Lieutenant Dan. On a 1:4 ration, we did squats & jumping lunges. After completing the round of 7:28, I realized I had to take a detour for Mary.
Heels to Heavens
Take a learning from Cornhole’s 12ct Merkins, we did 12ct leg raises. Starting at 90 degrees, 4ct down to 6” then holding a 4ct at 6” followed by a 4ct as you raise it back up to 90 degrees.
I finally felt like I had what it took to finish the Lt. Dan’s so we did; on up to 10 squats : 40 Jumping Lunges.

We appreciate the opportunity to Q such a strong group and with a day like this, the soreness will definitely linger.

Announcements: This upcoming Friday, event at CAH. The Forge camping trip in November at Mt. Mitchell. RAGNAR relay in October.
Prayer Requests: Several relocations coming up with Bing & Howitzer. Managing the stress of the situations. Prayers for those battling cancer and the families involved. Whether it’s in memory of or celebrating the triumph, prayers are appreciated.

Much Appreciation
Cornhole & Maximus

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Alcatraz BB 7/23/2016

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  • QIC: Zima and Hasselhoff
  • When: 07/23/2016
  • Pax: Trucker, Jiffy, Decibel, Fish Sticks, Zima, and Hasselhoff
  • Posted In: Alcatraz

Six PAX went back in time to the 90’s with a Baywatch and Zima themed workout.

Started with a warmup run down Windward towards the traffic circle. While running there was a mixture of butt kickers, high knees, and side shuffles. Made the loop around the circle and back to the park.

At the COP, started with SSH, Windmills, Moroccan Night Clubs, and CCDs.

Moseyed to the beach (or what others call a baseball field) where lifeguard stands were set up at different points on the beach. Because of the 90’s theme, we learned the history of Baywatch. There were just over 240 episodes released over 11 seasons. So at each of the 4 life guard stands, we did 60 exercises each of Merkins, Flutter Kicks, Carolina Dry Docks, and LBC’s (60 X 4 = 240 or in Common Core–>4+1 = 5, 5 X 60 = 300, 1X60 = 60 so 300 – 60 = 240). Between each exercise, we ran back to central command and did 11 bomb jacks. Then, because I had more time, we repeated with 30 at each lifeguard stand with the bomb jacks back at central command.

From there, Zima took over and he informed us that Zima themed workout is short for Blue Ridge Relay Training. Hello hills. We moseyed to the the top of the hill on Tara Tea Dr. There we did a Jacobs Ladder by 10s. At the bottom, 50 squats, run to the top then 10 monkey humpers, down the hill 40 squats, up the hill 20 monkey humpers, then you get the idea.

After that was completed, we repeated the routine, except this time with calf raises at the bottom and SSH at the top (crowd pleaser). Wrapped it up with a half mile cool down and plankorama and hot yoga.

 

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Sally Returns to Alcatraz

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  • QIC: Decibel and Fishsticks
  • When: 07/16/16
  • Pax: Smuggler, Spark Plug, Change Order, Aquaman, Sharkbait, Decibel, Fishsticks
  • Posted In: Alcatraz

Decibel and I briefly discussed our Q content prior to our arrival at the park.  As I stretched out, I saw him grab a speaker out of his truck.  It could mean only one thing..Sally will be singing her song!

Warm-up stretching:

Leg to back, Leg to chest, torso twist (crowd pleaser)

Jog around the park, circle up in parking lot for the following exercises:

SSH (x25)

Imperial Walker (x15)

Windmill (x15)

Mountain Climber (x15)

Moroccan Nightclub (x50)

LBC (x15)

 

Mosey to the brick pile for some partner exercises.

Partner 1 – Run to the opposite side of the parking lot, perform 15 squats with brick, jog back to starting point, and switch out with Partner 2.

Partner 2 – Perform the following exercises until Partner 1 returns.

Round 1: Curls

Round 2: Overhead Presses

Round 3:Tri Swing

Round 4: Sit-ups

Hand off to Decibel for the second half.  Short mosey to the field for 3+ long minutes of Sally.  If you have not experience it yet, download the song Flowers by Moby.  Play the song while in the plank position. When you hear, “Bring Sally Up”, push up.  When you hear, “Bring Sally Down”, drop down and hold the plank until the next “Sally Up”

After we picked our faces out of the muddy grass, Decibel gave us a U vs U challenge for the remaining time.  Complete the following exercises (in no particular order):

  • 3 laps around the park,  one lap must include a trip down the dreaded hill
  • 100 merkins, each set must be a different type (wide arm, diamond, etc)
  • 50 pull-ups
  • 100 Ab exercises (of your choosing)
  • 100 dips

The Pax worked hard and knocked out the grocery list above.  Great work by all on a hot and muggy morning!

 

Announcements:

Next Friday 7/22:  Jay’s loop at Slowburn followed by Chicken and Wisdom led by Spud

Next Friday 7/22:  Children’s Attention Home @7:00pm

Next Saturday: Picnic at the Spiltz’s estate

Additional announcements can be found in newsletter..Read it!

Prayers / Praises:

Decibel – one year anniversary for his business, praised God’s guidance

 

Always an honor!

Decibel & Fishsticks

 

 

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Bring a Bit of The Mutha to The Rock

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  • QIC: Geronimo
  • When: 07/09/16
  • Pax: Smuggler, Crash, Fishsticks, MudHen, ChangeOrder, Decibel, Geronimo (QIC)
  • Posted In: Alcatraz

So, I missed the final Muthaship Monday, but not to be denied a terrific beatdown that the Mutha always is, I brought a bit of the terribleness that was typical there back to TC. All the PAX were looking for a way to escape The Rock this morning.

Disclaimer with an extra warning that the intensity level would be pretty high, so definitely modify if necessary.

WU
Inchworms across the lot
Toy Soldiers
Hip rotators out
Hip rotators in
COP

Mosey the long way around to bottom of The Hill of Pain

The Thang
4 sets of cones defined Start (at the bottom), Turn-around (top, even with the fence between baseball fields) and an intermediate zone which was about the middle 1/4 of the hill, which will be referred to as the HORRIBLE ZONE (HZ for the rest of this BB).

Circuit 1:
Start and run up to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back to start
5 x Burpees
Back to Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back to Start
5 x Burpees

Circuit 2:
Run to the HZ
Wheelbarrow with partner, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back to start
5 x Burpees
Run to the HZ
Partner Carry, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back down to Start
5 x Burpees

Circuit 3:
Run to the HZ
Wheelbarrow with partner, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Run Down to the HZ
Bearcrawl downhill to the end of the HZ
Run down to start
5 x Burpees
Run to the HZ
Partner Carry, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around

Audible on account of time
10 x Curb Derkins in cadence
Mosey back for COT

NMM
Zima let me know about a week ago that it was likely I would have this Q all to myself. Of course my response was ‘no problem, you take care of the family first and I’ll take care of the PAX’. I had some ideas, then I remembered the last time I was at Muthaship Monday and what an awesome suckfest that was. I figured the hill at The Rock was a pretty good analog and so I imitated that routine from January, with some modifications (imitation is the best form of flattery, thanks FishWrap). We got the TC regulars and Smuggler even jogged in from the flank somewhere while I was setting up cones. He can’t say he didn’t have fair warning! Fishsticks was slowed down a bit today since he ran the 2 miles or something from his house to post. All the PAX looked like a soggy mess by the end of the hour, so I’m going to say Mission Accomplished!

Missed ya Z-man! but you take care of the important things and then get back out there.

Prayers for Brandon
Zima’s family, Grizwald’s Gma
Success for Crash heading to Bolivia on a mission trip

Geronimo! Out!

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The Fort Logo Redesign

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Pax

On September 30th, we will be celebrating the 4th Anniversary of the F3 the Fort with the Invergence held at Anne Springs Close Greenway (more details to follow). Since the inception of F3 in York County back in 2012, our region has seen tremendous growth and now hosts over 750 Pax across Fort Mill, Tega Cay, Rock Hill, York, Lake Wylie and soon Lancaster.

The original design of the Fort logo completed by Bounty Hunter has been a stalwart throughout this growth. However, it is time to update the logo to further represent all of the Pax across the region.

Beginning immediately, YHC is asking for all of our creative Pax to submit a new logo design to represent our region. All submissions should be sent to thefortf3@gmail.com. Submissions must be completed by July 31st. This will allow for an F3 Mudgear t-shirt order to be completed by the Invergence.

Entries will be shared below. The winning submission will receive a free t-shirt courtesy of the Fort region.

Thanks in advance for your help! See you in the gloom.

Current Entries:

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