Category: Alcatraz

T.A.P with Purpose @ The Swamp

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  • QIC: Puddles & Royale
  • When: 12/11/15
  • Pax: Ruckers (3) Gears, Cobra Kai, Zima, PAX Tater, Gecko, Mainframe, Legoland, Qwerty, Vinny, Bart, Fish Stix, Photobomb, Puddles, Royale
  • Posted In: Alcatraz, The Swamp

We couldn’t have asked for a better morning in December to get out in the gloom for a mosey around the Swamp in Steele Creek. Clear and 54 degrees.  We had a VQ trying his cadence today since #HIM “Puddles” raised his hand to start getting on the Q.  So I opened by sharing some of Santini’s recent backblast from the Thanksgiving convergence and kept with this month’s theme around PURPOSE.  If you want to read his full backblast you can find it here:

http://f3nation.com/2015/12/08/the-foundation-an-approach-for-2016-planning-him/

“It’s not an accident.  Men of purpose and impact are intentional about their lives. Men who become part of F3 start to explore the idea of Faith.  In many cases, this starts with asking questions like, “What do I believe?  What do I value? What is important to me?  Is there more than just writing a mortgage check?  Who can I share the things that concern me, scare me, or challenge me?”  These questions drive a man to assess his measure of impact in the world around him.” (Santini)

 

With that, I handed it over to Puddles to move us out.

Puddles took us on a mosey with a dynamic warm-up:

Butt kickers High Knees Side Shuffles Karaoke with 180 turn

Mosey to cut through behind Home Depot

COP (Puddles did great on his cadence)

20 SSH 20 WM 20 IWs 15 CCD 20 Merkins 20 MCs 20 LBCs

Took us to the Wall for Home Depot

People’s Chair : 11 men – countdown 5 seconds each.  Only Tater took the initiative to count UP not down.

Puddles handed it back to YHC.

Mosey to Rivergate Fountain.

Partner Up for Dora 1-2-3.

100 Derkins 200 Step Ups 300 LBCs while partner runs the small lap

Those step ups took longer than I thought…and hurt a lot more with the running!

Once the PAX all finished mosey to the grass island.  Here I finally gave them a break, and shared the 2nd part of the message I stole from Santini around T.A.P.

Thankfulness – Awareness – Planning

Thankfulness. I don’t do it well. But I think I know now how to approach it. It is an attitude of my heart. It is a state of mind and soul that allows me to see the world bigger than me. It is opening my eyes to new experiences, perspectives, and opportunities. It is in essence, mindfulness.

So, this year, as I move through Thankfulness, I will then continue into a process of Awareness. Awareness of those areas in my life personally, professionally, and beyond that need me to think differently. What are those 2 or 3 things if I took them out of my life would simplify or make it better? What are those 2 or 3 things if I added would enrich and open new doors?

Planning will soon follow as I reach the end of the year and develop intentional, meaningful, and impactful goals for 2016. Goals that when I’m done reading them I can answer the question, “So That….” If I can’t answer the question after writing a goal with a “So That” that makes sense, then I probably need a different goal.

And after that break, we started our Jack Webbs

1 Merkin to 4 over head raises x10 (Puddles personal favorite)

Mosey to COT

Announcements Gladiator Games 12/12 Christmas Party 12/19 Joe Davis 1/9 15 Mi run from Alcatraz Saturday 5:20am

Prayers for Tater and his wife Rachel since her father passed away Monday

Always an honor to serve.

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Call to Action for local families in need- Christmas Village Toy Store items needed

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PAX,

The Christmas Village Toy Store needs help ASAP!! Call to ACTION!

Please consider picking up a game, toy or something from the wish list below for the Toy Store.

This is hosted by Forest Hill Church, but part of a larger group of organizations to help local families in our community provide a Christmas for their children.

If you can participate, please drop your item off directly at Forest Hill Church or you can bring to Slow Burn/Chicken n Wizdim Friday morning.

Any questions, reach out to Cake Boss.

Be a part of providing joy and dignity for families in our communities this Christmas.

The Christmas Village Toy Store provides a “hand up” for local families who want to purchase affordable new toys for their children at Christmas.

Rather than simply giving a handout of toys to at-risk families, we believe in empowering families to purchase Christmas gifts for their own children.

Every aspect of the Christmas Village Toy Store is dependent on our amazing volunteers. From distributing Wish Lists, to pricing gifts, to setting up the shelves and decorations, to limitless hospitality serving roles during Store hours, there are a variety of ways to get involved and to be a part of this memorable annual event.

 

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Star Command Convergence – POSTPONED DUE TO WEATHER. DATE TBD.

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As many of you are already aware, our brother Padre left the Fort Mill Region and joined the Pax in Easley. We hear he, and his burpees, have been a great addition to the Upstate. Since we haven’t met many of our Pax in the GSA area, we have decided to converge 1/23/16 in Sparkle City. Details below:

When:  January 23, 2016 @ 0700-0800 Boot Camp, followed by Coffeeteria (more details to follow) EVENT POSTPONED DUE TO WEATHER. NEW DATE TBD.

Where: “Star Command” 9768 Warren H Abernathy Highway Spartanburg, SC 29301

Who: All hungry for pain!

Qs: Padre, Iceman, CSPAN

This promises to be a fun event with PLENTY of mumble chatter, maybe even some friendly region-to-region competition. This AO is a middle point between the Greenville-Spartanburg and Fort Mill-Rock Hill locales. Work with your regions to clowncar. You will not want to miss this event.

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Something Old and Something New

10 PAX for The Rock with YHC and a VQ by Howitzer.  Disclaimer disclaimed, then it was on.

 

The Thang

Warm Up with a Run Around Runde

 

COP with:

  • SSH
  • IW
  • Windmills
  • Merkins
  • Mountain Climbers
  • Squats
  • Carolina Dry Docks
  • Moroccan Night Clubs
  • Seal Jacks
  • Plank Series

 

Partner Up for team exercises in the parking lot:

  • 25 Merkins then Backward Run with Sprint back
  • 25 SSH then High Knees out and Butt Kickers back
  • 25 Wide Merkins then Power Skip out and Jog back
  • 25 Donkey Kicks then Hop Right Leg out and Hop Left Leg back
  • 25 Burpees then Broad Jump out and Sprint Back
  • 50 LBC, 25 Diamond Merkins then Shuffle out and back
  • 25 Flutter Kicks, 25 Hello Dolly then Walking Lunge out and back
  • 50 Squats, 25 Merkins then Sprint out and back

 

Proceed to Playground where 1st PAX does Six Pack up and back down while 2nd PAX does a Run Around Runde.  Flapjack.

 

Migrate to baseball field:

  • 1st PAX Peoples Chair, 2nd PAX bear crawls to 2nd base and Jogs back.  Flapjack.
  • 1st PAX BTTW, 2nd PAX sprint to outfield fence and back.  Flapjack.

 

Lap around the field with Shuffle and Karaoke mix.

 

Mosey back to Parking Lot for Bearmuda Triangle.

 

Finish with COP:

  • 50 American Hammers for the Stars
  • 13 Flutters for the Stripes

 

COT

 

NMM:

After a scheduling issue last week where Geronimo picked up my Q, I was glad for the opportunity to lead this morning.  Originally it was a solo Q, but Howitzer answered the call for his VQ… and it was one for the ages.  I knew it was going to be tough when he started barking the cadence loud enough for the neighbors two streets over to hear, but he settled in nicely and humbled the PAX this morning.  He brought some new tricks for the first half and then YHC took over for the second.  Originally planned to have all partner work, but then we had a man down (Cable Guy) with a foot injury, so the PAX were fortunate enough to experience the Bearmuda Triangle.   As an aside, I highly recommend skimming the Exercises Page for all Q’s regardless of experience… always something new there to try.

Finally, big props to Fish Sticks for laying on the EH and getting FNG Bon Jovi out this morning and Aqua Man for laying the EH on #Kotter Pink Slip for the triumphant return.

 

Announcements:

  • Two Convergences this week, Monday 0515 FMHS and Thursday 0600 at The Ranch.
  • Christmas Party Dec 19th, see pre-blast and pay up!
  • The Fort Runners Convergence on Dec 17 at WEP to scout out Joe Davis run, Tempo will be closed
  • Joe Davis Run January 9th
  • Justice League (CAH) on today.  See twitter for details.

 

Prayer Requests:

  • Funhouse going to Columbia on Mission Trip in February.  Appreciate Prayers and Financial Support
  • Let Me Run 5k today
  • Cable Guy’s Foot
  • Trucker’s son and others who have winter sicknesses (Flu/Cold/etc)

 

Honor To Serve.

 

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Nut Gazer Leg Throws @ Alcatraz

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  • QIC: Geronimo & Royale
  • When: 1/14/2015
  • Pax: Funhouse Willy Bojangles Smuggler Cable Guy Corruption FNG Chastain
  • Posted In: Alcatraz

This Saturday was the start of the chilly fall weather (34 degrees through the hour workout), but a great weekend!  Props to my Mud Run partner Geronimo for stepping up when Gears had a Q conflict.  We all found out by the end of the day that the replacement can usually be harder than our “pros”.

The Thang:

Needed to get warm so we started with a nice jog out and around the outside road circle and back.

COP

20 IWs 25 SSHs 10 Merkins 20 Squats  20 MCs 10 Windmills 15 Plank Jacks  20 LBCs 15 CDDs

For our 10 count, I shared some insight with the PAX that I read in Freed to Lead. The 3rd F is considered the dynamite of F3. Faith is not based specifically around a Christian foundation, but it’s the best word Dredd & OBT could agree on for the purpose around F3,  “To reinvigorate male community leadership.”

After breaking a sweat, we moved on to the hard work.  Partnered up in twos, did the following exercises and then a lap around the paths around the fields.

25 Plank Derkins

30 Paver Curls

20 Partner Squat Derkins (it’s really in the lexicon says Crash)

30 Overhead Paver Presses

Nice and gassed now, so I shared that we need to Live 3rd.  God 1st Family 2nd I Am 3rd. there are many opportunites out there (and we have many in our newsletter) for opportunities to give back in the  community. Tutor a kid, be a coach…just start by being more patient with your kids…

Handed it over to Geronimo. This was fun. Paired up in 3s.

Started with Triangle Durkins which we seemed to play twister trying to plank on each person for the Durkin.  Somehow it worked and we could only do 5 reps.

Next was something Geronimo called the “Nut Gaser Leg Throw”. Stand above Partner 1, he kicks up his legs to partner 2 who throws his legs back down in a random angle.  Don’t let your feet hit the ground.  Partner 3 did a lap around the baseball field.  Rotate & Repeat 3x

Next was Partner Overhead Presses: Partner 1 Stands over Partner 2 with his leg pushing on his back. Secure hands and Partner 2 presses up while partner 2 presses down giving resistence.  These were pretty tough.  Partner 3 ran around the baseball field.  Rotate & Repeat 3x

Moseyed to the ledge behind baseball field

20 Ledge Jumps  40 Dips

FINALLY DONE mosey to COT

COT welcomed FNG Josh and named him “Chastain”

Annoucements Chrismas Party 12/19, Gladiator Games 12/12 Thanksgiving Convergence @ Springfield Middle

Prayers for France, Legoland’s Sister, to be better fathers and leaders…

Honored to Lead.

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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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2015 Children’s Attention Home Angle Tree

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THE THANG:

We are partnering with CAH to give the PAX an opportunity to give back to the community in a small way. We are participating in an Angel tree for the Children’s Attention Home.

This Angel tree works a little differently than other tree’s you may have participated in the past. You are taking an Angel to purchase a gift for a general need rather than a specific child. These needs may be satisfied specifically during the Christmas season or throughout the year as new Children arrive or leave CAH.

We have volunteered to provide for the needs in three areas for the kids:

  1. Scooters, Skateboards, Ripsticks, Rollerblades, Helmets, Knee Pads  – All Sizes
  2. Card Games –  Go Fish, Old Maid, Uno, Phase 10, Skip Bo, Flash Cards, Playing cards
  3. Art Kits & Acrylic Paint – Jewelry Making, Beading, Scrapbooking, Origami Kits, etc.

** Note: CAH houses children from ages 18 months to 18+ years so you don’t necessarily need to just buy for the younger children.

Please bring your unwrapped gifts to any AO site Q (see weekly e-mail for Site Q list) through December 19th or to the Christmas Party on December 19th and they will funnel them back to me, Chicken Hawk.

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2 X the Funhouse

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  • QIC: Funhouse/Cable Guy
  • When: 10-24-15
  • Pax: Trucker, Fish Sticks, Punch Bug, Funhouse, Senator Tressel, Decible, Aquaman, Howitzer, Cornhole, Jiffy, Cable Guy
  • Posted In: Alcatraz

11 strong men got just a little stronger

Funhouse starts us off with a Mosey around the Park and some COP

then we begin the real Fun

partner up and do some running to the fence and complete 100, 200 , 300

Hand off to Cable Guy

Partner 1 grab a block

500 Squats with overhead press lap around field till all 500 complete between partners (crowd pleaser)

250 Bent over rows

125 Block Merkins

 

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Spreading the Gift!

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  • QIC: CSPAN, Tatanka, Dark Helmet, Catfish
  • Pax: ALL PAX
  • Posted In: Alcatraz, The Fort

Calling all The Fort, Rock Hill, Indian Land, & Alcatraz PAX, now is YOUR opportunity (that, dare I say, you shouldn’t miss!) to spread the gift that is F3!

The LEAP is spreading to three new regions on 11/7/15. The LEAP team will be liberating the #SadClowns in Augusta, GA, Savannah, GA, & Knoxville, TN!! Just think of the chance being given to us to share the love!

You are welcomed & encouraged to post to the new AO’s at every oppurtunity! The first 8 weeks are critical in getting the #ShovelFlag planted deep and new PAX learn what makes F3 work (the great WHY!). The Fort is coordinating several trips to these AO’s so catch them below, watch the twitter machine for up to the minute info and hit up each trip Q to get involved.

11-7-15 – Knoxville, TN – First Workout – Lakeshore Park (~250 miles) – Catfish
We will be headed up Friday @ 1800, finding a hotel for the night and posting at 0700 Saturday morning. A stop in for coffeteria afterwards and the majority will be on the road back to Charlotte (some are staying for some football game). I’m guessing we’ll be back in the 704 by 1430-1500 Saturday afternoon. I’ll be driving the ‘burban and so far there are 3 HC’s — who’s going to fill in the rest of the seats??

11-14-15 – Augusta, GA –  (~150 miles) – CSPAN
#ClownCars blast off from Baxter Startbucks @ 0415 with the workout @ 0700 and enjoy some coffeteria. The #ClownCars will return by noon.

11-21-15 – Savannah, GA – Daffin Park on East Victory (~275 miles) – Tatanka/CSPAN
This will require an overnight stay (details forthcoming). Workout is at 0700 with coffeteria afterward and home at your discretion ( = enjoy Savannah!).

11-28-15 – Savannah, GA – Daffin Park on East Victory (~275 miles) – Dark Helmet
This will require an overnight stay (details forthcoming). Workout is at 0700 with coffeteria afterward and home at your discretion ( = enjoy Savannah!).

Every PAX should post to at least one of the launches, it’s an experience you will not forget! It will invigorate you’re passion & remind us all of why the world needs F3! Hit up one of the Q’s and get involved, bring someone with you!

Aye!!
Catfish … OUT

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Bright Lights at the Dome

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  • QIC: Senator Tressel and Fish Sticks
  • When: 10/17/15
  • Pax: Smuggler, Tesh (Alcatraz FNG from Greenville), Hasselhoff, Bing, Bojangles, Howitzer
  • Posted In: Alcatraz

The bright lights of Runde greeted 8 strong for an Alcatraz beatdown at the hands of Senator Tressel and our newest  VQ, Fish Sticks.  Here is what we did:

The Thang:

Senator Tressel at the helm:

Easy jog out of the park and up Windward drive to the circle.  Karaoke around once facing in, and karaoke around again facing out, jog back to Runde for COP:

All in cadence;

SSH x 50, Diamond x 10, Crunchy frog x 25, Squat x 25, Windmill x 20, Wide merkin x 20, Hillbilly x 25,  LBC x 25, MC x 25/hold/left arm and leg high/hold/right arm and leg high/hold/6″/hold

Mosey to playground:  Split into 2 groups.  Group 1 does 10 pull ups, Group 2 does 20 dips, flap jack and rinse/repeat.

Mosey to concession stand wall, and sit against wall- arms up, clap overhead, arms out – 2 min hold. Take a few steps and shake ’em out.  Walk back to wall and do BTW for 60 sec.

Hand off to Fish Sticks:

Short mosey to the first ball field and get back into 2 groups.  Each group does the following:

1 person runs the path around the park while the others do the following:

100 bomb jacks, 200 lunges, 300 merkins, and 400 LBC’s.   Each person takes a turn running until the group finishes all the exercises.

Line up by the fence that splits the ball field.  Three rounds of sprints and exercises:

Round 1:  Run at 50% effort to last light pole and run back.  Repeat at a sprint pace.  Jog to parking lot, grab a paver and do 20 curls and 10 overhead presses.  Jog back to start

Round 2:  Sprint all the way to the opposite fence.  Repeat.  Jog to small retaining wall and do 20 step ups on each leg and 20 dips.  Jog back to start

Round 3:  Sprint all the way to the opposite fence.  Repeat.  Jog to COT

Moleskin:

It was fitting that Tega Cay Parks and Rec turned on the lights this morning for Fish Sticks’  VQ. Our fried friend had an auspicious debut and he wasn’t afraid to push the Pax on his first outing at Q   Not sure how he would do in water, but he was plenty fast on the ground during he sprints – leading the group on every sprint and looking plenty fresh at the finish (fresh fried fish at the finish – sounds like a Dr. Suess book  I used to read my kids….)

It was another beautiful, cool morning at Runde and it was good to see our old friend Bojangles (who used to swear off F3 at temps below 50 degrees), and also welcome an Alcatraz FNG, Tesh, who is moved here from Greenville.  Welcome and hope to see you again.    As always, it’s a honor to lead such a fine group of men,  and I am very grateful to be able to do it.

Announcements – Fast 5k (completed and hugely successful as of this writing), Mud Run on Oct 24, CAH run in Baxter on Nov 7, Christmas Party on Dec 19.  Check Twitter and the website for updates.

Continued prayers and support for the people affected by the flood in Columbia.

 

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