Category: Alcatraz

The Fort Post Christmas Convergence at The Yard

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  • QIC: Cake Boss
  • When: 12/26/15
  • Pax: Anchorman Apache Assassin Atlas Back draft Barry Manilow Bart Bass O Matic Beast Bing Bogey Boots Brick Cake Boss Cat Fish Chedda Corn Hole Corruption Cross Check CSPAN Dark Helmet Deacon Double D Duke Nukum El Diablo Fish Stix Funhouse Gears Gecko Geronimo Haushka Howitzer Italian Job Jekyll Jekyll Jr Kodiak Linus Long shanks Lug Nut Mainframe Maximus Menthol Mighty Mite (FNG) Minuteman Offspring Old Bay Omaha (FNG) Package Peabody Peach Popeye Posh Puddles Rebel Royale Santini Senator Tressel Shelby (FNG) Short Sale Snapper (FNG) Socrates Solid State Spitz Spud Stank Sunshine Sweeper Tesh Torpedo Turban Twister Walker What Did Wheelz White Lightning WWL Zima
  • Posted In: Alcatraz, Millllkshake, The Fort, The Reservation

The PAX from The Fort, Alcatraz, Indianland and Rock Hill arrived at The Yard for a Post Christmas Convergence.

It’s Boxing Day and YHC had some Rocky memories flowing from my days in Philly and I thought about having the PAX chase chickens or punch sides of beef in a freezer, however too expensive and way too involved. So we opted for some good old beatdown F3 style.

Apache got things started with the 1st annual Cake Boss Calves 5k. I have to admit, its pretty cool having a 5k named after my body parts, but I hoped it would have been my eyes….oh well! 26 posted for the run and Old Bay texted me this number as I was setting up The Yard and so it confirmed for me to expect a quality turn out from the PAX.

The PAX arrived car after car and the mumble chatter started. It was great to see many of the men we don’t get to see week in and week out. I called (whistled) the PAX in tight for some announcements and introduction of Stang. He got us started for the warm up and away we went.

Mosey around YHC’s truck to side of school and some high knees, butt kickers, and other stuff as we head back towards the school yard for COP. Stang took us through half dozen traditional moves to get the bodies in motion.

Hand off to YHC (Cake Boss), with some instructions on the “meat” of the workout. Count off in 9s to form 9 groups. Each group to go to 9 different stations perform the 2 exercises on each station for 3 mins. Once time is up, rotate to next station. It is a You vs You routine where the fit can challenge themselves and the new or building can pace themselves.

I shared a message around preparation in all areas of our lives. As a Boxer prepares for the match, we need to prepare if we intend to get better. Our hearts, minds, spirits need to be prepared for all the challenges and adventures life puts before us. Are you going to sit on the sidelines or read the playbook and prepare for the match ahead.

The 9 groups made their way each round to the sound of YHC and my whistle….haha. Hated using a whistle but was best way to get everyone moving together. It was a solid workout. We ended with COP and some men paying a debt of burpees for the Army/Navy game.

COT had 77 present and 4 FNG’s, Shelby, Omaha, Might Mite, & Snapper…..Welcome! Prayers for the many health concerns, sudden passing’s, and injured PAX. Prayers also for those PAX struggling in marriage, finances and parenting. Do what you need to in these areas to prepare and work through the tribulations.

Thanks to Old Bay and CSPAN for the honor to lead a Convergence at The Yard. Humbled and Honored.

We had 40 at the 2nd F at the Ft Mill Family Restaurant. They did a great job dealing with us and our stench. Was it ok for me to EH the owner while he was taking our food orders???

Merry Christmas PAX and I look forward to 2016 with all of you.

Cake Boss

 

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Clown Cars from the Fort for 1/1

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Gentlemen (and the rest of you):

I can’t speak for everyone, but I can speak for me, so I will. On 1/1/16, all PAX of F3 Nation have been invited to celebrate the 5th anniversary of this crazy thing that has inspired so many of us to burn the ships (and our fat pants), to reach in out in service and love to our community (and to our F3 brothers), and to straighten our walk with the SkyQ (which for me = My Heavenly Father). For me, this experience has touched and helped to shape nearly every aspect of my character over the last year that I have been involved, and I look forward to the next 5 years to see what changes will come from my association with all of you.

That said, we are going to support this “ultra-convergence”, if you will, and clown car up to the celebratory workout on New Year’s.

Here are the details as I know them:
1. We will meet at 0600 with wheels up at 0610 at the Baxter Starbucks
2. The workout location is Alexander Graham (AG) Middle School in Charlotte.
3. The workout start time is 0700. End is 0800.
4. There won’t be a much better time to bring an FNG, than to this. SO EH SOMEBODY.
5. I am not personally aware of any formal coffeeteria plans immediately following the workout, but I am certain that there will be at least one or two happening, so I’d plan on spending that time there as well.
6. The link to the Pre-Blast is here: http://f3nation.com/2015/12/16/the-fifth-anniversary-convergence-1116/

Several of you have committed to driving a car of clowns up, but if there are more, please let me know @darkhelmetF3, or let me know if you’d like to go, but not drive (which is the camp I fall into… Ask Spiderman (@F3_Spiderman) or Whitesnake (@Raindawg), nobody wants me to drive).

AYE!

Helmet, out.

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Inmate Revolt

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  • QIC: Howitzer and Decibel
  • When: 12/19/2015
  • Pax: Royale, Copperfield, Lugnut, Heffernin, Smuggler, Senator Tressell, Fish Sticks, Bing, Geico, Jekyl
  • Posted In: Alcatraz

12 Men Came to the Prison to be put in line by the Guards but low and behold there was no supervision.

Howitzer stepped up to lead the Inmates

The Thang

Jog to the tennis courts, circle up
Side straddle hop X 30
Imperial walker X 15
Merkin   X 10
Moracin night club   X 25
Carolina dry dock X 10
Seal jacks  X 15
Mt climber X 15
Peter Parker X 15
 
Dora 1-2-3
Partner up
#1 sprint across tennis court & back # 2 exercise then switch
50 Merkin
100 side straddle hop
200 Squat
300 Monkey humpers

Following 300 Monkey Humpers the Inmates were revolting and new a new leader arose.

Decibel took over for some Yard type PT

Mosey to Wall

20 step ups, 20 dips, 20 derkins, Rinse and Repeat

Mosey to Hill and partner up:

Partner 1 does exercise with Rock while partner 2 runs up the hill: Curls, Overhead Press and bent over row.

Mosey to stairs for a wheelbarrow up them-rinse and repeat

Mosey to Runde for Mary: LBC, Freddy, Hello Dolly, Boat/Canoe

Thank you Howitzer for stepping up to keep the inmates in line!

 

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The Fort Christmas Party – Food and Toy Drive

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As you guys are aware, the Christmas Party is this weekend. In true F3 fashion, we are taking this opportunity to give back to our community. Please consider bringing toys for the Children’s Attention Home  and/or bring some of the items below. The plan is to split the items between Fort Mill Care Center and Pilgrim’s Inn. Please consider being generous. This is our opportunity to be a blessing in our communities.

In addition to standard canned goods, Fort Mill Care Center needs:

Can fruit

Can Beef stew

Can Chili

Hearty soups

1-2 lb bags of rice

Toothbrushes

Toothpaste

Shampoo

Soap

In addition to standard canned goods, Pilgrim’s Inn needs:

Paper goods – (toilet tissue and paper towels)

Garbage bags (lawn/garden size)

Liquid washing detergent

Cleaning supplies – Lysol (disinfectant spray, cleaning product), Pine Sol, and any other cleaning products

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Into the fog

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  • QIC: Lugnut & Gekko
  • When: 12/12/15
  • Pax: Funhouse, Change Order, Senator Tressel, Sparkplug, Copperfield
  • Posted In: Alcatraz

While the fog was an unwanted guest, the 50 degrees in mid-December was a nice treat. As the 7 Pax gathered together I couldn’t help but notice the abundance of cars in the parking lot, and then Funhouse reminded me that some fools thought it would be a good idea to get up at 5:00am and run some 13 miles to start their Saturday(smart). Once Senator emerged from the boy’s room, Lugnut kicked us off with a passionate rendition of the disclaimer and then a very short Mosey to the field and we begin.

The Thang

50 ssh

25 IW

15 Peter parker

25 Moroccan Night Clubs

Dirty McDeuce (although Funhouse questioned Lugnut’s math, with no response from the Q)

Round 1 12 Merkins, LBC, Squats – Followed by a trip down and up the lovely hill

Round 2 12-Diamond Merkins, Rosolettas, Jumping Lunges – Followed by a trip down and up the lovely hill

Round 3 12 Mac Tar Jai, Hello Dollies, Knee Tar Jai – Followed by, yup you guessed it

Round 4 12 Wide Arm Merkins, Freddie Mercury, Monkey Humpers – Stupid Hill

Find a spot on the retaining wall – 15 Derkins 15 Dips

Hand of to Gekko

Slow mosey around the park to the Little League field – YHC announced we were moving to the animal portion of the workout

Gorilla Walk(Google it) to the warning track(lots of mumblechatter) jog back

Wounded Dog(think 3 legged bear crawl) to 2nd base switch legs to the warning track – jog back

Crab Walk to 2nd base, Bear Crawl to the warning track

Find a piece of wall – 10 Donkey kicks and then walk it up the wall for a 10 count – Rinse and repeat

Ok no more animals – mosey to find some pavers and back to the field and partner up

Partner 1 runs to the other end of the field partner 2 paver presses – Swap

After some debate on the actual weight of a paver(we settled on 100lbs)  Go again Partner 1 runs, with the paver Partner 2 curls with the 100lb paver – Swap

Partner 1 runs without the paver Partner 2 Squats with the Paver

Return the pavers, check the watch – oh good we have a few minutes for some cardio. Mosey to a nice natural half pipe(gotta love Tega Cay hills) Run to the bottom of Hill#1 10 CDDs Run to the top of Hill #2 10 CDDs, To the bottom of #2 10 CDDs, back to the top of #1 10 CDDs(lots of mumbles from the Pax, good to have Sparkplug back with the Pax)

Mosey back to the parking lot for a brief abb lab.

As we finished our first 13 mile man returns, nice work Photobomb, as the count begins Fish Sticks cruises in, followed by a gassed Zima, with Crash right behind, eventually joined by Axle and Cerrano. Nice work boys!

COT

Announcements – Much talk about the Christmas Party

Thursday Laces out Convergence at WEP (no Tempo that day)

Joe Davis run Jan 9

The YETI

Prayers for our F3 Brothers and FIA Sisters down in Kiawah

 

 

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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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