Both Smuggler and YHC had the pleasure of visiting other AOs this week and brought back some really nasty ideas to share at Alcatraz.  It was a great beatdown by the tallest Q duo to date (self proclaimed).

Weather: Hot and Humid.

The Thang:

No need to warm up as 4 of the 7 put in a near 4 mile run prior to Alcatraz, so it was time for some Thunderstruck!!

AC/DC Thunderstruck: Side Straddle Hops for entirety of the song, only to stop and do a burpee for every Thunder spoken.  5 minutes of SSH and 34 total burpees for this treat. Thanks F3 Wilmington.

COP:

• Windmill x10 IC
• Imperial Walker x15 IC
• Mountain Climber x15 IC
• Plank with right arm high/left arm high, legs if you have it.

Mosey over to the field with some shuffling down the end line and hard run across the field, back up the end line and hard across the field again.

Bearmuda Triangle: Targets set up about 30 yards apart in a triangle. Bear Crawl to first target for 1 Burpee, 2nd – 2 burpees and 3rd for 3 Burpees.  Rinse and repeat 2 more times.

Elevens for some ab work: American Hammers and LBC while running across half of the field.

At this point, YHC was happy to hand the controls over to Smuggler to see what fun torture he brought back with him.

And torture it was…

Partner up for Dora 1-2-3 with paver stones. Curls (100), Goblet Squats (200) and Kettle Bell Swings (200) with runs to the end of the parking lot for 10 overhead presses.

Mosey over to the step behind home plate for 10 step up/high knee with each foot (welcome relief after those paver stones).

Mosey/Zig Zag, adding in a few hills over towards the baseball diamond (some jumped the fence, others found the gate). 3 ran to the fences forward, then backwards while the rest did Peoples Chair. Rinse and repeat, with BTTW next (with a faster run to relieve those on the wall).

Rounded out the last few minutes with some ab work

• LBC x10
• X and O x10
• Rosalita x10

COT:

Announcements

• CAH in 2 weeks from yesterday
• Hog and Coyote

Prayer Requests

• A sister-in-law struggling to make good decisions and putting her kids in bad situations.
• Dufresne son heading off to Boy Scout camp, especially to keep hydrated

Was great to welcome back Kotter, Dufresne. Hopefully all of the fun we had today will encourage him to come back again! I believe he was a HC for Wednesdays and Saturdays!

Always a pleasure to share the Q with good friend Smuggler, another Pax offered the opportunity to travel and learn from other regions.

Until next time….

The pre-festival events started at 5:30 am with a 4..5 mile run up and down the hills around Alcatraz.  Corruption attacked the hills like those infamous coyotes roaming the Tega Cay area.  The question of the morning, “Why is the pre-run so early?”  Answer:  we usually add a mile or more to the pre-run and it allows ample recovery time for the boot camp beat down. As the PAX filed in, the mumble chatter about the heat began to fill the air.  Trucker strapped on his weight vest..a brave man!

After a quick disclaimer, we took a nice leisurely stroll around the park.  We circled up in the center of the field for the following warm-up exercises:

 SSHs (x25)

Imperial Walkers (x15)

Windmills (x15)

LBCs (x15)

Superman

Mountain Climbers (x15)

Next, we tightened the circle for 10 rounds of the merkin wave.  At one point, I lost count of the sets, but I was quickly corrected by the PAX.

Next, we worked on our agility and speed as a group by performing a version of the angled pole weave seen in dog competitions.  No dogs, trainers, or poles so the first round was done at a very slow speed.  The first person ran 10 yards, stopped, and performed squats.  Second person ran past first person, stopped, and performed squats.  The next person weaved in between the two, stopped, and performed squats. This activity continued until we reached the other side of the field.  We increased the speed and reversed course back to where we started.

The next drill was the jump and plank.  Each person jumped over each person planked on the group until we got to the other side of the field.  Once complete, we reversed course and headed back to the starting point.

One more round of angled pole weave with squats at a faster pace.

We took a minute to catch our breath while I handed the Q over to DD.   

Next, we ran over to the baseball diamond for a quick sprint around the bases.  

We paired up for some sprints and exercises.

Partner 1 – run across the field and back

Partner 2 –         5 Bomb Jacks

                           10 Monkey Humpers

                           15 Squats

Brief break to catch our breath, then boom… 20 Burpees.

Another round of the partner exercises listed above.

Boom..20 burpees to finish off the PAX still standing

DD shared some personal experiences related to humility.  He explained how it helps to live in reality and appreciate the things we have.  I thought a lot about the message when I got home.  It is not always easy to swallow you pride, but being aware of the things that matter the most helps.

Announcements:

F3 Dads:  Saturdays in June @ WEP  10am

Hog and Coyote:  June 18^th 

Prayer Requests:

Olive and his family

Ali

Ft Hood soldiers and families

Blue Angels and Thunderbird pilots and families

Howitzer leads us off to a run Inside the park

COP

25 SSH
IW
Windmill
Merkins
MT. Climber
Slow Squat
Carolina Dry Docks
Moroccan Night Clubs
Seal Jacks
Plank Jacks

Line up on the cones

Burpee builder from 5 down to one

High Crawl/Low Crawl/ Duck and cover

Bear-way to heaven Suicide bear crawls w 5 burpees @ each interval

Partner merkins with opposite shoulder tap

Hand off to Cable Guy for a fun 2nd half

Keep your Partner (One group of 3)

Partner one runs a lap inside the park partner 2 begins with Carolina Dry Docks (total of 500)

After Dry docks we continue with 600 Squats while the other partner runs a lap

Continue to finally finish with 700 Russian Twists

Suffering with some damaged ribs didn’t stop me from doing everything because what motivated me this weekend was the fact that I’m alive and here free to do this because others gave up their lives to ensure our security and freedom! It is no small person who is willing to sacrifice his life for strangers and even people who don’t appreciate that fact. This weekend please remember and please pass it on to people you talk to that the sacrifice is real!

Thank you to the PAX of F3!

We were light in numbers but that didn’t mean we were going to lighten up on anything YHC and Santini had planned.

Warm up:

• Mosey around the park
• SSH X25
• Windmills X10
• Merkin X20
• Imperial Walker X15
• Mosey from the parking lot to the 2nd tee box with toy solders mixed in

9 holes of golf:

• Starting at the top of the hill we would run down the hill to the “green” which was the flat part of the cart path about half way down the fairway.
• Perform 9 burpees
• run back to the top of the hill by the tee box
• Perform 1 merkin
• Continue this series in decending burpee order and increasing merkin order…9 trips back and forth

Enough of that fun time for Santini to take over.

Mosey back to the parking lot and find a bench.  Santini recently had a friend who completed a SEAL training course.  One thing his friend told him about was tactical breathing.  This portion of the workout was designed to teach us how to live in the now.  YHC will not be able to fully convey the message delivered by Santini at the post but it was appreciated and timely!!  So next time Santini is on Q, you need to POST!!

We completed series of tactical breathing between sets of dips, merkins, bomb jacks and sprints to the end of the parking lot and back.

As always, an honor to Q.  Thank you Senator Tressel for the opportunity!

20 HIM joined YHC for an all body weight workout but with a little extra for the legs. No FNG’s were present and YHC gave the Disclaimer and off we were with a quick lap around the campus.
Warmup:
20SHH IC
20 IW IC
The Thang:
Mosey the Lunge Zone and count off in by 2. The 1 and 2 would face each other about 25 yards apart.
Cycle 1 at Weighted Lunge Zone
10 curls OYO, round trip (to where the opposite number pax were and back) weights alternating between the legs lunge walks; then 20 Curls weights lunge walk, then 30 weighted lunge walk.
Same pattern for Squat Shoulder Presses 10/20/30 and Overhead Tricep Extension 10/20/30 with variation of weighted lunge walks to the opposite side.
Recover with a run around the campus.
HARRY MORGAN
Now time for the #HARRYMORGAN. Most people know Harry Morgan as Colonial Potter on M*A*S*H. But before that he was Sergeant Joe Friday’s (Jack Webb) partner of Dragnet.
The Harry Morgan is done in a 1:4 ratio. 1 skull crusher on your SIX to 4 bench press up to 10:40. They said that a complete Harry Morgan could never be done but we did it!
Next, 20 MC IC
Cycle 2 Weighted Lunge Zone
10/20/30 Halo’s with Lunges in between sets
10/20/30 Around the Worlds with Lunges in between Sets
I have always admired Geronimo’s form on long slow squats and since he had done so many lunges I requested that he lead us in 30 IC and he did not disappoint.
Small Dealer’s Choice for 4 minutes of Mary and we were done!
Announcements:
Normal AO next Monday to be followed by The Murph at NAFO.
Read your newsletter.

Prayers and Praises:
Students and Teaches as school ends.
Prayers to Assassin’s friend who’s wife has left him.
Always an honor to lead HIM and thank you Assassin for the opportunity.
Nut Cracked

Eight of Tega Cay’s finest came out help each other get better and stronger at Alcatraz on a mild, dewey morning. YHC and Cerrano had the Q, and agreed that I’d take the first half, focusing on upper body, while he took the second to carry the spirit of BRR training. Just before starting, we saw almost as many #F3RunClub pax buzz by, posting for their double-digit mileage. No FNGs were present, so a light disclaimer was given and we were off.

= Warm Up =
Lap around the big baseball field at Runde Park
SSH – x25
IW Squats – x20
Butt Kickers
Merkins – x15
Plank Jacks – x20
High Knees
Carolina Dry Docks – x15
Toy Soldiers
Moroccan Nightclubs – x20
Another lap around the field

= The Thang =

Suicide Circuit (x2)
Pax paired up, size doesn’t matter.
7 cones were arranged in a line on the outfield of Runde Park, each cone about 10m apart. The starting cone was the middle most code (#4). It was considered the “base line” for the suicide. This cone also had “5 burpees” written on it (more on that in a minute). Each pair of pax were to stay together and progress through the suicide, starting with cones 3 (and back to 4), then 2 (and back to 4), and then 1 (and back to 4). But here’s the “circuit” part:

= At each “turn” (cones 3, 2, and 1) there was an exercise and count. Each team of pax had to do these together (see below).
= When pax passed a cone they had been to already (like passing cone #3 to get to #2), they had to stop at cone 3 and do the exercise again. So, if you do the math right, the exercise at cone #3 was done 3 times.
= Pax could run/mosey/walk toward the turn cones. But heading back to the baseline cone, they had to perform the moving exercise until they hit the next cone, or reached the baseline code (#4). Stationary exercise on the cones did NOT have to be done during the return.
= At the start, and with each return to the “baseline” cone, 5 burpees were to be done

Round 1 was cones 4, 3, 2, and 1. Round 2 was cones 4, 5, 6, and 7. Here’s what was on the cones (by number).

Round 1
4 – 5 burpees
3 – 20 Russian Twists and return exercise of bear crawls
2 – 20 Mountain Climbers and return exercise of crab walk
1 – 20 Carolina Dry Docks and return exercise of Wheelbarrow (partner 1)

Round 2
4 – 5 burpees
5 – 20 Hello Dollies and return exercise of bear crawls
6 – 20 Merkins and return exercise of crab walk
7 – 20 Sumo Squats and return exercise of Wheelbarrow (partner 2)

We cooled down with some Moroccan Nightclubs

OldBay then handed the mic over to Serrano

Mosey over to long hill behind park for hill work using the downhill for recovery. Cerrano asked the PAX to push themselves up the hill, we ran this twice.

Slow mosey over to tee box #2 for short mountain goat training, completed 3 different exercises at the top. 20 squat jumps, 20 gorilla humpers, 20 bombjacks.

Short mosey over to dreaded hill on the way back to Runde for BLIMPS, 5 burpees then run the hill for 10 lunges each leg, down hill for 15 Imperial Walkers, up hill 20 merkins, down for 25 plank jacks, up for 30 squats.

Long mosey back to Runde Park for Bear Way to Heaven which is a bear crawl suicide with decreasing burpees at each line beginning with 8. Crowd pleaser.

Finish up for 1 minute of LBC’s

Total count of burpees for the workout: 86

Nake Moleskin
Sticking with the theme of marriage, I talked with pax about my marriage (though far from perfect) has been strong for about 18 years. Some of the durability of our manage has been due to neither of us being very confrontational (which some might say is *not* a good thing). But something else we each try to do when making independent decisions is ask ourselves: “would my spouse be ok with this?”. The “What would Jesus do?” question is a great one to live by. But it can sometimes be a lofty goal that feels out of reach. For those of us with God-fearing M’s, responding to the question of “would my M be ok with this?” can help you make marriage saving decisions. Of course, being the imperfect guys that we are, we don’t always make the right decisions. But that’s where having a person *other than* your M can help hold you accountable to make better decisions in the future. If you aren’t already in an accountability partnership with someone, I strongly encourage the Whetstone program being organized by Rebel for TheFort. It’s a great way to dig deep in your willingness to be held accountable, and help someone else do the same. The Whetstone program can truly help your marriage.

Thanks, Senator Tressel, for the privilege of Q’ing (with Cerrano) at Alcatraz!

-old bay