Category: Alcatraz

The Fruit of the Gloom

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  • QIC: Gekko and YHC Royale
  • When: 08/08/2015
  • Pax: Fish Stix Badger Decibal Howitzer Trucker Jiffy Aquaman Tater Lugnut Pick6 Senator Tressel Crash Minute Man Copperfield Double D
  • Posted In: Alcatraz

17 ambitious and strong men showed up in the gloom of a cloudy Saturday morning for Gekko’s bootcamp VQ at Alcatraz.  He showed us no mercy in his 30 minutes while keeping us all going through his own BRR training.

But before we began he shared some words of wisdom with the PAX.  He asked the during today’s workout you remember that the fruits of F3 go far beyond the simple workouts that we enjoy. You can go to any gym and get your body in shape, but with F3 the relationships you create with each other and the group are just as important as the strengthening of your body!

The Thang Part 1

Dynamic warmup in the parking lot for 50 yards each
Karaoke
Side shuffle
High Knee/Butt kickers
Power skip
Mosey to COP at baseball field
SSH x25
IWx20
LSS x15
Merkin x10
Plank
Peter Parker x10
6 inches
CDD x10
Mosey to “the hill”
Jacob ladder
Squats at the bottom Bombjacks at the top x8 backward run 1/4 way up(crowd favorite)

So as all 17 PAX lay on their backs gassed from that terrible hill of infamy in Tega Cay, YHC takes over on the Q for the second half of this morning of pain.

The Thang Part 2

Start at the ledge on the hill behind baseball field

20 Drips followed by 20 Durkins  Rinse and Repeat

Quick 10 count and Mosey down to the Playground

Count off by 4s so we can complete these 4 stations (time for upper body work!)

#1 10 Pullups

#2 20 Dips

#3 15 CDDs

#4 20 Brick curls

Rinse and repeat all stations 3x

That was a real crowd-pleaser so after a few 10 counts we took a lap around the park to keep the heart rate up. Finished our mosey at the small baseball field for a little F3 Baseball game.

Staying in our groups of 4 (which we found out quickly that no one really recalled, including YHC) we went around the bases for 4 different exercises.

1st Base 10 Merkins

2nd Base 10 CDDs

3rd Base 10 Bombjacks

Home plate 10 Burpees

Lucky for the PAX that extra 15 minutes at Alcatraz gave us 5 minutes to hit the wall so we took a seat for 3 10 counts before flipping it to Balls to the Wall for another 3 10 counts from the PAX…many of whom fell at the end YHC included. Took on more seat on the wall for 3 10 counts and called it a day and headed to the COT.

Announcements

Today is Gladiator Games and the Worlds Largest Coffeeteria to support the Columbia Mission Trip (turn out at Applebee’s was GREAT, thanks for all the PAX support).

Prayers

For Tater’s father-in-law with his illness and Tater’s Wife, Senator Tressel prays for Beth Power’s family in her passing, Spitz’s son with a hip injury, For our School Leaders, teachers and Administrators, Copperfield’s wife travelling, and his son while Copperfield takes point, Decibel and his new business.

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If you want to be finished, speed up

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  • QIC: Gears and Jekyll
  • When: 8/1/2015
  • Pax: Trucker, Spitz, Sweeper, Lugnut, White Lightning, Copperfield, Jiffy, Change Order, Maximus, Minute Man, Badger, Gecko, Aquaman
  • Posted In: Alcatraz

*Disclaimer- I tried to start the BB yesterday.  I was so worthless I couldn’t get to it or through it- twice.

Take 3:

Twas a fine morning in the #gloom.  Humidity was kept at (relative) bay.  Wasn’t quite the sweatbox it had been earlier in the week.  Not knowing who was on vacation, running with @Funhouse, running Crowder’s or fartsacking their merlot off, the #faithful kept coming and coming until we were up to 15 men ready to get better.

Gears on Q

Double Applesauce to rock pile
Potato pickers and windmills to loosen up
Partner Rock Work
– Overhead Press + Bear Crawl to top tree
– Rock Man Makers + Reverse Run
– Rock Flutter Press + Karaoke Up and Back
Rock Webb – 1×4 Rock Merkins to Rock Curls
Double Applesauce back to fire station
AYG to Runde

Handover to Jekyll

Switzer for a brief discussion and life lesson from a recent fallen hero.  Today’s theme would revolve around a famous Quote: “I came here to chew bubblegum and kick ass…and I’m all out of bubblegum.” #RIP Rowdy Roddy Piper #hotrod

The shovel flag and 6 cinderblocks lay in the center of the field.  A circle of 8 cones with an exercise set 20 yards from the flag.  All exercises double count (4 count) unless noted:  25 CDD, 25 Peter Parker, 25 Freddys, 30 Mountain Climbers, 30 Lunges, 30 SSH, 25 squats (single count), 15 Merkin.

Complete cone, bear crawl to center, 10 cinderblock burpees, run out to next cone.  Rinse/Repeat around the circle until or complete or 7:30.

COT

Naked Man Moleskin

Excellent #snotwoggler of a workout today.  Respect for Gears and those #rucktards that love it so much.  Flutters with ruck/rock is all kinds of awful.  I figured I’d try something other than running- focus more on strength.  Still constant movement which I like.  Mission accomplished.

Announcements:

8/7: 0600 Eternal for community school leader discussion.  Several local PAX on panel.

8/8: IL Gladiator Games.  All normal AO’s open.  Columbia Mission Trip Pancake Fund raiser at Applebees on Dave Lyle.  0800-01000.  F3 Golf 1:00pm Carolina Lakes  sign up through signupgenius link or tweet me.

Prayers for Trucker’s son and father in law, new careers and the impact both have on their families.

Great day, Gents,

Jekyll

 

 

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Pre-Blast for BRR Triple Down

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  • QIC: FunHouse
  • When: 08/01/2015
  • Pax: BRR runners and anyone else wanting to do something stupid
  • Posted In: Alcatraz, The Fort

Attention BRR runners and other PAX wanting to get in some good miles. YHC will be leading the Triple Down this Saturday, 8/1/15. The Thang:

Post #1 – Start 0500 – WEP 10k BRR time trial run – Start at WEP. You know the route if you ran LILO today. The down and back on Old Nations Road, details at the start. (6.2 miles)

Post #2 – Start 1130 – Baxter Starbucks 5 Miler – Start from Starbucks, go down 160 to Sutton then to the circle on Harvest Point via Mills Lane. (5 miles) here is the link on Mapmyrun – Baxter 5 Miler

Post #3 – Start 1800 – Tega Cay Hill Run – Start at Trail Head (park right past the fountain in Tega Cay) and run the trails and around Tega cay until you come back… (3.5 miles) here is the link for the route : Tega Cay Hill Run

So I know that start times have changed and venues have changed but the final run down is pretty stout and your legs should be good and tired on Sunday. I hope to get this done again before the BRR, but Germany calls and someone else may need to pick up the slack to get another Triple Down completed before 9/11/15.

See you in the Gloom, the afternoon Oven and the evening Jungle….

FunHouse

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Fort Mill Care Center Move Preblast – Help Needed

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The Patriot’s Fusion is looking for some strong men to help the Fort Mill Care Center move food from their temporary location (818 Tom Hall Street) to their new location (2760 Old Nation Rd). We welcome all AOs to come Saturday, August 15th after their regularly scheduled workout. We plan to meet at 8:30 or 9 at the Tom Hall St location. Reach out to Fusion on Twitter @gilletted01 to let him know if you can help. The Fort Mill Care Center has helped our community for many years and this is our opportunity to give back. Trucks, trailers, and Pax are needed. Please take the time to help this worthy cause.

When there is a need and we have the ability, we should set an example for our communities showing that a real man steps in when the world steps out. Let’s be God’s hands and feet and help out. It is what we do.

Fitness: check. Fellowship: check. Faith: check. No excuses, just do it. Many hands make light work.

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The Royale Treatment

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  • QIC: Royale/Cable Guy
  • When: 7-18-15
  • Pax: Cornhole, Paula Dean, Smuggler, Change Order, Minuteman, Cheddah
  • Posted In: Alcatraz

Royale gets another shot at the Q!

8 Strong at Alcatraz

Mosey around Runde to COP

SSH

Carolina Dry Docks

IW

Merkins

and a bunch of other stuff!!!

then hand off to Cable Guy so we can run some hills and stuff!!!!

Mosey around Runde yet again to the big hill

4 rounds of run to the top of the hill do 15 merkins

back to the bottom do 10 merkins

Mosey to another hill to do 3 rounds

Run to the top and do 25 LBC

to bottom and do 10 LBC

Repeat 3 times

COT

BRR training or just getting better! The hills do not make it easy to take it easy! Excellent start to the weekend!

 

 

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A Whole Lotta Mosey

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  • QIC: Zima & Decibel
  • When: 07/11/15
  • Pax: Spider-Man, Copperfield, Crash, Axl, Photo Bomb, Minute-Man, White Lightning, Smuggler, Decibel, Zima
  • Posted In: Alcatraz, The Fort

It was a balmy morning at Alcatraz and apparent that the Dome was on the fritz. While several men were curious about this whole Q school thing, 8 others were more curious as to what type of #beatdown lay in store at the hands of YHC and Decibel. They got a schooling of their own. While we waited for a few to hit two wheels in the parking lot, YHC gave an abbreviated disclaimer (No FNGs) and stalled for the remainder to join the PAX. With that we Ran…

The Thang:

Run from parking lot around Fire Station and continue to the hill behind Alcatraz.
Run 3 loops of the back hill. SSH until the 6 comes in. All told, we clocked 1 mile of hills for a warmup (#BRR).

Run to the field Parking Lot and circle up for a…

Dirty Dozen COP (45 seconds OYO and AMRAP/15 seconds rest) – Remember to Breath
• SSH
• Burpees
• Mtn Climbers
• Bomb Jacks
• Tuck Jumps
• Plank (Your Welcome)
• Repeato!

Run to far ball field and partner up

Partner 1 – BTTW while partner 2 runs the field, jumps fence, runs up hill, does 5 bomb jacks and returns. Flapjack until I stay stop. We completed 3 before YHC…

Handed it over to Decibel

50 yard sprints x2
Crab walk to bear crawl
20 burpees OYO

Mosey to the wall:

10 step ups each leg and 20 dips
Rinse and repeat

Mosey to hill for chain sprints.

3 groups: one group running at all times and two groups doing exercises (1 at top of the hill and other at bottom).

Round 1: Top: Merkins | Bottom: Twisting elbow plank
Round 2: Top: CDD Bottom | Bottom: LBC
Round 3: Top: Dips Bottom | Bottom: X/Os
Last Hill –> Run halfway up hill backwards

Rosalita x15

Mosey to field to Crab walk then backward bear crawl to COT

NMM
What was billed on the Twitter Machine as a stroll through Runde turned into something quite different. For the entire hour the PAX was on the move with little to no rest. When one exercise ended we were already on to the next. YHC and Decibel were pleased with all the hard work put in by the PAX. Two visits to the hills this morning with little to no complaints (they may have been trying to catch their breath). Lots of #mumblechatter until we hit the cardio intensive COP. Think I’ll be keeping that in the rotation. There was a question in the air on whether Sally would make an appearance, but alas, she #fartsacked. Decibel is by no means a one trick pony. Guy is always bringing something new to the table. Again, great work by the PAX who just pushed it 100% right up to COT.

Announcements
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)
09/12 Camp Care 5K and Premature Oktoberfest (Contact Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Prayers for Karen and Todd who lost their 14 y/o daughter a year ago to a brain aneurysm
Prayers and Praise for Decibel opening his new Audiology practice in 2 weeks. Prayers for patience with people, vendors, etc.

Always Honored,
Zima & Decibel Out!

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World’s Largest Coffeeateria!!

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  • QIC: Cake Boss, Chicken Hawk, White Lightning, Free Bird, Bojangles, Gump, Maximus, Audit, Santini,
  • When: 08/08/2015
  • Pax: All F3 Nation
  • Posted In: Alcatraz, The Fort, The Reservation

World’s Largest Coffeeteria!!

8/8 – 0800-1000 @ Rock Hill Applebee’s (Dave Lyle Blvd)

All Saturday AOs to converge at World’s Largest Coffeeteria after all workouts.

Come be part of history as we pack this coffeeteria out with as many F3 brothers as possible and raise funds for a great cause.

$7.00 for pancakes, sausage and drink. (Can purchase tickets prior to event or at door)

Open to Ms and 2.0s.

Proceeds to benefit F3 Colombia Mission Trip Team and Projects. All funds raised above goal will go directly to causes in Colombia to support the people there. Clean water, supplies, training….

On behalf of the team, I thank you for all the support our F3 brothers have given to us and we are truly humbled and honered!

See you at the World’s Laregest Coffeeteria!!

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Alcatraz

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  • QIC: Change Order and Jeckyll
  • When: July 4, 2015
  • Posted In: Alcatraz

10 Pax came out for an all American Work out on July 4th at Alcatraz.  Included with the work our were some great quotes from some of Americas past presidents and some great history facts about July 4th. Remember we are all called to be a #HIM like our founding fathers. Special shout out to Jekyll Junior that kept up with the PAX!!!

Jekyll
Pledge of Allegiance.COP: SSH,IW, Merkin, Squat. 10 pullup, 15 merkin, 15 derkins. 3 rounds. R1: steps ups 20 each leg R2: derkins,dips

group 2 does ab work. frog jump/bunny hop 1st light pole. sprint rest. rinse repeat. Sideways squat walk 1st light pole sprint rest
rinse repeat.

17 Bur-pees
76 LBC
13 Bur pees
50 LBC
(2) laps on the Big hill
Jack webs to 40
(2) laps around the park

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F3 Dads – The Fort – Take care of your six

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  • QIC: Rooney & Spiderman
  • When: 06/27/15
  • Pax: Brickmaster, Gears, Sweet Sweet, Transplant, Megaforce, Solid State, Big Apple, Cartwheel, Maximus, Jumper, Old Bay, Picaso, Dash, Bernake, Beast Mode, Corruption, Chaser, Flash, Wildcat, Panther, Man of War, Hot Wheels, Zima, Tiger, Howitzer, Thing 1, Thing 2, Thing 3, Thing, 4, Thing 5, Badger, High Life, Heat Wave, Power Man, Mayhem, Cheetah, Burgundy, Fairy, Gerry T, Wall Ace, Cheeseball, Crab Cakes, Lil E, Lilly Pad, Road Runner, Bounty Hunter, Baby Bounty, Roadhouse, Rapunzel, Red Helmet, Dark Helmet, Cupcakes, Sirano, Dominator, Axel, Short Stop, All Star, Catfish, Pepperoni, Splash Lightning, Pink Tank, Spiderman, Jellyfish, T-Rex, Rooney
  • Posted In: Alcatraz, F3 Dads, The Fort, The Reservation

65 Dads and 2.0s posted for The Fort’s final #F3Dads workout of June 2015. What an inspiration our 2.0s are to each of the PAX. T-Claps to White Lighting for organizing this months events.

Rooney on Q. Disclaimer then mosey to warm-up.

Warm-O-Rama:
SSH x 10
Low, Slow, Squat x 10
Windmill x 10
Merkins x 5
Mountain Climber x 10
Peter Parker x 10

Circle Plank:
Tap the person to your right and pass it around. We started in two places. Recover after you were tapped twice.

Over Under:
Dads alternate Plank and lying flat. 2.0s go under the plank and over the legs of the Dad lying down.

Water Break

Animal Walks:

Line up shoulder to shoulder along path for some animal walks. Each walk is about 10 yards out then run back.
-Bear Crawl
-Koala Bear Carry – Dad carries 2.0 on back … hold the hand of other 2.0/2.0(s)
-Monkey Walk – squat and waive arms around
-Duck Walk
-Unicorn – 2.0 on Dad’s shoulders and flapping arms. Dad uses hand on forehead as horn and trots around.

Prayer and turn over to Spiderman for Q

2.0 Capture:
2.0’s line up 10 yards from Dad. 2.0s take off running 40 yards. Dads take off after their own 2.0s and try and catch them. Scoop them up and hug them if caught. Reverse direction. Rinse and repeat!

Kid Curls:
-Choose one of your 2.0s (or rotate per set) – 10 curls using your 2.0 x 3
-Choose one of your 2.0s (or rotate per set) – 5 bench presses using your 2.0 x 3

Mosey to hill for the Pack Mule:
-Dad carries one 2.0 up the hill
-Both run down
-Dad does merkins (The digits of your Dad’s age added together – i.e., 46=4+6=10)
-3 sets

Water Break

Sharks and Minnows (4 sets)

COT

The most powerful moments at an #F3Dads workout for me are the laughter I hear and hugs I receive from my 2.0s. These memories are ones I will always cherish! However, posting with my 2.0s isn’t perfect. Jellyfish and T-Rex always groan and complain some during an #F3Dads workout. They have also mastered the art of bellyaching about being tired and hot.

I started to think about when I post … I do the same thing my 2.0s do! I just don’t always say it to the other PAX. I bellyache a lot inside and sometimes it manifests in a grunt or groan. I push through because of the men around me. The men I’m accountable too. The men who give me encouragement. As a member of F3 we look our for our six!

I forget sometimes that my 2.0s are little and expect them not to complain when they have to do merkins at the top of a hill. I was reminded on Saturday that they need us like we need our F3 brothers. During a Dad’s workout they need us to chase them, carry them, hold their hand, hug them, wipe away tears, bandage a scraped knee, get them some water and even some encouragement. They are my six!

God bless our PAX, our community and this great country!

AYE!

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Will This Ever End

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  • QIC: White Lightning and Aquaman
  • When: 6/28/15
  • Pax: Trucker, Minuteman, Copperfield, Decibel, Cable Guy, Gears, Lugnut, Maximus, Zima, Cerrano, Axl, Mr Clean, Kaiser, Howitzer, and Pugsly (FNG)
  • Posted In: Alcatraz, The Fort

17 PAX, including 1 FNG, welcome Pugsly, woke up this morning and chose to start their weekend with what felt like a never ending beat down at Alcatraz.

The Thang:

Warm up jog to the tennis courts

SSH x 25 – IW x 20 – Mtn Climber x 20 –  Up/Down x 5 – Peter Parker x 15 – Up/Down x 5 – Parker Peter x 10 – Up/Down x 5

Line Up – Lunge Walk across tennis courts / Jog Back  – Bear Crawl across courts / Jog Back  –  Gator Merkin 1/2 way down – Reverse Bear Crawl rest of the way – Flip Flop

Partner Suicides – Suicide / CDD – Suicide / LBC – Suicide / Low Squat

Hand Off to Aquaman

Mosey to Wall – Wall Steps 10/5 – Wall Dips 20/20 – Derkins 20/10

Mosey to Hill – Partner Up – Run Hill / 10 Bomb Jacks x 3

Mosey to Paved Trail – Plank Ladder Up the Hill, to the Glennon Center. PAX Favorite

Find a step – 100 Calf Raises

Mosey back to the hill – Grab your Partner and a Rock

Partner 1 runs to the base of the hIll / Partner 2 Endless Curls – Rinse and Repeat with Tricep Extensions

Mosey to Tee Box for some Mary – LBC’s – Heels to Heaven – Elbow Planks/Knees to Elbows

Half Mile Sprint back to COT

Moleskin:

I left the COT amazed at the impact this group of men is having on each other, our community, and families.  YHC is truly blessed to have found a group of High Impact Men that continues to push each other not only physically, but spiritually, and socially as well.

Announcements:

CAH – Need PAX help on 7/3 at the Children’s Attention Home -aka The Justice League. See Chicken Hawk for details.

August 8  7:00 – 11:00 am- Worlds Largest Coffeeteria / Pancake Breakfast fundraiser for PAX serving in Columbia South America – Rock Hill – Applebee’s

September 12 – Camp Care 5K, (and brats).

September 12 – Preemie Fundraiser – Olde Meckelenburg Brewery – See Decible for Details

24 hours of Booty – Cerrano

Prayers:

2.0’s of Pax who are currently serving in Columbia S. America

Decible and Maximus’ wife in their new business venture.

Each of our families and the different struggles that we are dealing with.  Truly a blessing to be able to share with each other.

Prayers that the horrible incident in Charleston brings our community, (black and white), closer together.

 

 

 

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