Taking the Hill…with Perfect Form

2015-05-19Leave a comment

QIC: Funhouse & Maximus
When: 05/16/15
Pax: Changeorder, Badger, Lil E, Cake Boss, Spiderman, Bojangles, Cerrano, Aquaman, Trucker, Axle, Pick 6, Jiffy, Iron Horse, Craw Daddy, Tater, Sasquatch, Royale, White Lightning, Gecko, Decibel, Smuggler, Senator Tressel
Posted In: Alcatraz, The Fort

A few days behind schedule some it’s worth the wait. 24 at Alcatraz this past Saturday for what was guaranteed to be a great time as long as I had something left in the tank after getting lessons from Funhouse. Ya’ll know that he is bent to fix the exercise form of the PAX and for good reason. It’s not about repetitions, it’s about the quality of the work. Don’t injure yourself and don’t cheat yourself.

For those of us lucky ones who attended his Cinco de Mayo workout, he decided to reintroduce us to an abbreviated version in case we hadn’t had enough.

After the necessary disclaimer, Funhouse took us for the Run Around Runde and down the road to the traffic circle (this is where the comments started flying about this being a running workout…yeah, yeah, yeah).
Get your form right with 10 perfect Merkins. Tickle your ribs!!!
Run back to the field and circle up for the abbreviated Pinata (he calls it the Pina)
ARMS:
Merkins x 15
Mak Tar Jai x 25
CDD x 15
Dips x 10
Plank Punches x 25

Legs:
Knee Tar Jai x 25
Squat Jacks x 25
Squats w/ Calf Raises x 25

Abs:
Slow Freddies x 25…TERRIBLE
Heels to Heaven x 25…TERRIBLE’er
Roll Ups x 10 OYO

LOCO:
Crab Roll x 15
8 count Body Builders x 10

Hand off to Maximus
Run to the base of the hill then butt-kickers 4ct x 15
10 Burpees OYO
Run to the top of the hill then 2 Jumping Lunges and 2 Monkey Humpers
Run back down then back up for 4 of each. Repeat for 6, 8, 10 and try not to splash.
Mosey to the outfield 1st base line
1/2 the PAX does 3-Tier Suicides (25yds, 50yds, 75yds carefully measured)
1/2 the PAX does Mountain Climbers until the suicides are done
FLAP JACK
Repeat but this time do butt-kickers instead of Mountain Climbers

Seal Team sit ups

Announcements: F3 Dads in June 0930-1030 at WEP (if they can walk, bring ’em), Hog & Coyote 6/20 0600 at Ballroom, T-claps to Chicken Hawk for his testimony and lesson last Friday, 5/30 clown car to Asheville and nun run in Rock Hill. Bunch of new AOs starting. Check the email.

Prayer Requests: Decibel’s son Noah turned 4!!!!!!!! Flat Tire’s M, Colombia mission trip, Funhouse’s 18yr anniversary

AYE!!

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All Metz’ed Up at Alcatraz

2015-05-11Leave a comment

QIC: Zima and Old Bay
When: 05/09/2015
Pax: Jerry Lewis, Change Order, Gecko, Gears, McGruff, Crash, Decibel Photobomb, Spiderman , Dark Helmet, Spitz, Royale, Senator Trussel, Funhouse, Jekyll, Howitzer (FNG), Bojangles, Baby Conan, Solid State, Lugnut, Jiffy, Cornhole, Axl, Cerrano
Posted In: Alcatraz

What was billed to be an “Evil Metz Brothers” workout turned out not to be true, as we are not really brothers. As for the evilness, some might argue there were flashes of horribleness, though not enough for anyone to dry heave merlot (at least none seen by YHC). The Pax covered about 2.25 miles (map of path) across some of the hills of Tega Cay, with a few pain stations along the way.

The Thang:

Old Bay on Q

COP
- SSH x25
- Peter Parker x25
- Flutter x25
Run-n-Gun
- Run out to tennis courts for BLIMPS
  - SSH until 6 is in
  - 5 Burpees
  - 10 Lunges each leg
  - 15 Imperial Walkers
  - 20 Mountain Climbers
  - 25 Plank Jacks
  - 30 Squats
  - LBCs until 6 is done
- Continue running low wall for another round of BLIMPS
  - Irkins until 6 arrived
  - 5 Burpees
  - 10 lunges/leg
  - 15 IW
  - 20 mtn clmbers
  - 25 plank jacks
  - 30 squats
  - LBC’s until 6 is done
- Continue running to rocks
  - Pick partner (size will matter later)
  - Pick out rock for the team
  - Partner 1 run to next road and back
  - Partner 2 overhead presses rock
  - Flapjack
  - Repeat triceps extensions
  - Return Rocks
- Run back to baseball field
  - Stop half way and bear crawl back until the 6 catches

Zima on Q

4 corner sets
- Upper body – Merkin sets, partner carry between corners
  - 10 diamonds
  - 20 regular
  - 30 wide arm
  - 40 dry docks
- Lower body, wheelbarrow between corners
  - 10 donkey kicks
  - 20 monkey jumpers
  - 30 split lunges
  - 40 squats
Jack Webs (1:4) through 10
Lt. Dans (1:4) through 11ish
Ab lab – pax choice through a few rounds

I think I also speak for Zima when I say we greatly enjoyed sweating out a downPAINment with the fellow pax of Alcatraz. It was an honor to post with Tega Cay’s finest, hard-working men.

AYE!

-old bay and zima

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What’s the purpose of F3?

2015-05-09Leave a comment

QIC: Assassin
When: 05/09/15
Pax: Stang, Barry Manilow, Catfish, Dark Helmet
Posted In: Alcatraz, Ring of Fire, The Armory, The Ballroom, The Fort, The Ranch, The Swamp

5 men answered the call for an Assassin led ~~workout~~ service project…(?)

No disclaimers needed here. These seasoned veterans knew the implications of their attendance at this post… The call was to show up and get to work, so we did…

The Thang:
– Partner up – Partner 1 grabs a lawn mower and mows half the back lot / Partner 2 grabs a weed eater and attacks the back fence lines and edges of the lots around the building
– Rinse and repeat with the front lot – continue for 45 minutes
– Next, 2 men grab round up and spray the parking lot weeds (excellent grip strengthening workout) while 1 man grabs the backpack blower and goes to town clearing the parking lot and driveway
– The other two men, um… supervise for this part… I won’t say whom, but it was Dark Helmet and Catfish…

End with some solid 2nd F and a sense of gratitude for men who have it in them to serve, and for the incredible abundance we all enjoy in our lives…

Moleskine:
So, a few days ago, the twitter machine buzzed, almost unnoticed, with a call by Assassin to come and help clean up the lot around where the new Fort Mill Care Center will be re-locating.

To me, this is one of the absolutely beautiful things about F3. A guy tweets, some guys respond. Lives are made better. It’s simple. The workouts aren’t a lot different. A guy tweets, some guys respond, we workout hard, and individuals are made better. What Assassin did, in my mind, was plant the Virtual Shovel Flag where betterment was needed and we were able to respond. To me, that’s what the shovel flag is. It’s a man solidly planting his intention to make lives better for that hour for those men who answer the call.

In fact, the whole point of the workouts is to “invigorate male community leadership”. And that’s what Assassin did. He heard a need, he rallied the troops, and made lives better. The people from the Fort Mill Care Center, certainly. But even more so, me. Opportunities to look outside ourselves abound. In our marriages, our families, our workplaces, and in our communities. Answer the call… Leave your mark… Be a HIM.

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The Patriot Convergence – 95 Large

2015-05-02Leave a comment

QIC: OBT, Dredd
When: 5/2/15
Pax: Pax – Cake Boss, Hasselhoff, Change Order, Chowder, Barry Manilow, Spark, Minute Man, Beast, Catfish, Anchorman, Corruption, Senator Tressel, Cheddar, Fall Guy, Package, Blackjack, Magnum, White Lightning, Javert, Geppetto, Slug, Gears, Wheels, Assassin, Jerry Lewis, Gridlock, Dark Helmet, C3PO, Fusion, Royale, KY, Jeckyl, Crash, Free Bird, Peach, CSPAN, Bogey, Bojangles, Rebel, Fun House, Aqualung, Maximus, Boeheim, Deacon, Mayhem, Bandit, Italian Job, Rosetta, Private Ryan, Popeye, Burgundy, Rooney, Red Banjo, Backdraft, Airborn, Walker, Flat Tire, Menthol, Smuggler, Santini, Solid State, Cerrano, Spitz, Corn Hole, Posh, Padre, Old Bay, Pappy, T Square, Calipari, Greenwave, Red Eye, Trucker, Duck Boat, Stang, Chaser, DaVinci, Cheeto, Pusher, World Wide Leader, Gecko, Lug Nut, Chicken Hawk, forgive me if I left you off. FNGs – Bucket, No Man Left Behind, Bed Bug, Bottom Dweller, The Area, Saluki, Baby Conan
Posted In: Alcatraz, The Fort, The Reservation

This morning 95 men converged on The Patriot for an OBT and Dredd-led beatdown. OBT started with a Ball of Man thanking our Creator for another day and the strength to complete the workout safely. Always a humbling experience to share time with these strong men. We are blessed.

The Thang

Mosey to the Sullivan Middle Football Field for a COP led by OBT. Circle up for the following:

SSHs
Merkins
Planks to Elbow Planks

Dirty McDeuce Round One

12 Plank Jacks
12 Hello Dollies
12 Squats
Lap around the track

Dirty McDeuce Round Two

12 Larry Craig (Wide Arm Merkins)
12 LBCs
12 Mountain Climbers
Lap around the track
20 Flutters for extra credit

Dirty McDeuce Round 3

Stagger Merkin (6 each side)
12 Heels to Heaven
12 Jumping Lunges
Lap around the track
15 Squats for extra credit

Dirty McDeuce Round 4

12 Crab Rolls
12 Freddie Mercurys
12 Cadence Count Burpees
Lap around the track
Planks for extra credit

OBT shared some thoughts with the Pax about how he let his workouts slip this winter. What brought him out of the funk was teaching others to lead FNGs when we leap to other locales. That day fired him up. He told us to find the thing that gets you out of the fartsack in the morning. The world says to take the blue pill. Brush it off and take the red pill.

Hand off to Dredd for a quick BOM. Jumped right into:

SSH
10 count followed by 10 Flying Squirrels OYO
9 count followed by 9 Flying Squirrels OYO
8 count followed by 8 Flying Squirrels OYO
7 count followed by 7 Flying Squirrels OYO
6 count followed by 6 Flying Squirrels OYO
5 count followed by 5 Flying Squirrels OYO
4 count followed by 4 Flying Squirrels OYO
3 count followed by 3 Flying Squirrels OYO
2 count followed by 2 Flying Squirrels OYO
1 count followed by 10 Flying Squirrels OYO

Dredd called a Switzer (half circle in front of the QB – Dredd). He explained a couple rules to us.

Rule 1 – there are no rules
Rule 2 – expect the unexpected
- We then proceeded to jump the fence and form 2 lines

Dredd called another Switzer

Rule 3 – leave no man behind

Mosey to Cherry Park

SSHs
Merkins
Rosalitas

Another Switzer

Rule 4 – it’s not over until Hansbrough’s mother gets a check

Jacob’s Ladder

50 yard run to the top of the stairs for a Flying Squirrel. Run 50 yards back.
Repeat 6 more times for 7 rounds total
Those that completed early had the pleasure of another round (see Rule #3)
Flutters for extra credit
LBCs
Bomb Jacks

Switzer

Rule 5 – A man must have a code
Another 10 Bomb Jacks

Mosey to parking lot for

Diamond Merkins
Merkins

COT

A 95 man namerama took some time. That number doesn’t count the men that bailed at the halfway mark. Great BOM closeout by Pusher.

Naked Moleskin

One year ago, The Patriot was launched with 34 men – 6 from Rock Hill. Since then, we have routinely had 100 plus men spread over 4 Rock Hill AOs. I am humbled and proud to share the pain and praises with you all. Thanks OBT and Dredd for starting this whole thing and for F3 The Fort for bringing it south of the river. Also, congrats Santini on being named CN2 Athlete of the Week. Burgundy brought the camera crew to spread the word on what F3 means and why we do it. Santini had a good impromptu word for the men in the area. We are here to plant and grow groups to increase male leadership in the community. The credit goes to everyone who gets up to workout together. Don’t use the excuse that you aren’t in good enough shape to be out here. We all got in this shape because we continued to show up for our F3 brothers.

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Man Up at Man U!

2015-04-29Leave a comment

QIC: Tinker Toy
When: 4/30/15
Posted In: Alcatraz, The Fort, The Reservation

I’m not sure what Tinker Toy has in mind for tomorrow, but I can guarantee it will be tough. Only I am dumb enough to schedule him for the full 45 minutes. This won’t be for the weak, so man up, get up, and show up for a beating that is worth the price of admission!

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PREBLAST: ALCATRAZ CLOSED ON MAY 2

2015-04-29Leave a comment

When: MAY 2, 2015
Pax: Will all be at the Patriot
Posted In: Alcatraz, Laces In, Laces Out, Slow Burn, The Fort, The Reservation, The Swamp

Alcatraz, along with the Fort and the Reservation, will be CLOSED on Saturday, May 2. All area Fort Mill pax are meeting at The Patriot in Rock Hill for their one year anniversary. Dredd and OBT will lead the workout. Come and celebrate a very successful year together with our Rock Hill brethren!

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Corners and Cones @ Alcatraz

2015-04-25Leave a comment

QIC: CableGuy and FunHouse
When: 04/25/15
Pax: Badger, Maximus, Gears, Senator Tressel, Decibel, PhotoBomb, Trucker, AquaMan, Spitz, PinkSlip, Smuggler, LugNut, Jiffy
Posted In: Alcatraz, The Fort

15 PAX came to Alcatraz with the TegaCay guarantee of no rain due to the tax paid for Dome-O-Protection. YHC hasn’t Q’d at Alcatraz in many weeks and was wondering what to add to the Weinke. Asked the M for some ideas, and she said why don’t you pull out an old, hard one…….. I started to towards her way..wrong idea…communication is difficult as I totally forgot about my Q for a minute with those words uttered from her mouth… I did my 10 BombJacks and she reminded me of the Wheel-O-Pain….CableGuy started fast and furious and YHC pulled out the ManSack-O-Cones…..

CableGuy on the Q.

Meandering mosey around Runde and to the COP.

SSH X25
Parker Peter X25
IW X25 (more of a sprint)
Peter Parker X25
Low,Slow Squats X25
Mountain Climbers X25
SSH X25

Mosey to the Corner-O-Death.
Each corner Merkin 5+ from 5 to 20. After each set of Merkins, 50 LBC. Go

Round 2 – Same idea….Burpees with 50 squats after each set. Damn

Hand off to FunHouse

Wheel-O-Pain – Double up where you see fit!
16 cones and one in the middle. Do a cone, run into middle and do a BombJack. After each cone +1 BombJack (2, 3, 4 etc). Total BombJacks = 136…. Damn
Burpees X 10
Merkins X 15
hello Dolly X 30
Peter Parker X 25
IW X 30
Mountain Climbers X 30
Lunges X 30
squats X 25
LBC X 25
Plank Punches X 30
Burpees X 15
SSH X 30
Parker Peter X 25
3 Merkin Burpees X 7
X&O’s X 25
Freddy Mercury X 25

Naked Moleskin
Jiffy was next to YHC and had the bright idea to DoubleUp on specific cones, I had to oblige, as did other PAX. it was a pleasure to serve the PAX as they have served me over these past trying months with that thing called work. Constant reassurance and prayers from the PAX reminded me that I was not alone and that guys were not thinking of themselves, they were thinking of me. This does not happen very much in the “Real” world. Blessed to be a part of this group of men!

RockHill convergence May 2nd
3rd F eternal Church Office May 15th
Prayers for Paige and Cynthia for their battle and working on rounds of Chemo
Praise for Maximus and family celebrating 1 year with Olivia!

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ManU Preblast

2015-04-20Leave a comment

QIC: Italian Job
When: 4/23/15
Posted In: Alcatraz, The Fort, The Reservation

Rock Hill is proud to present the newest Thursday workout – ManU. ManU meets at the Moe’s at Manchester Village 1910 Cinema Drive, Rock Hill Thursdays at 0515 off of Dave Lyle (exit 79). It’s the perfect AO for Rock Hill – close to the interstate, over 100 acres of well-lit parking lots, running trails, buildings, fountains, soccer fields, and playgrounds. This will be a boot camp style workout with plenty of room to expand. The Q each week will have a lot to work with as there are plenty of pain options. Take in a change of scenery and join us for ManU Thursday mornings.

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Don’t Be Fooled: The Rock is No Tourist Attraction

2015-04-18Leave a comment

QIC: Trucker/Gears
When: 04/18/15
Pax: Funhouse, Crash, Photobomb, Aquaman, Taz, Dash (FNG), Smuggler, Spitz, Jiffy, Badger, Major Tom (FNG), Decibel, Sasquatch, Zima
Posted In: Alcatraz

16 Men came to put in work at Alcatraz this morning. Trucker and YHC did our best to not disappoint. Two FNGs present, so disclaimer was disclaimed, and then we took off.

The Thang:

Trucker on Q.

Mosey half way around park to stop at the top of the hill for some warm up:

SSH
Windmills
Variety of Stretches

PAX left the Yard for a little run and gun. Ran down Tega Cay Drive with multiple stops for Pain Stations, including:

Merkins
Wide Arm Merkins
Diamonds
LBC
Dips
Incline Merkins
Makhtar N’Diayes
Makhtar Knee’Diayes

PAX made it back to the Yard for some additional punishment on the playground. Split into three groups, 2 full cycles of the following:

10 Chin Ups
15 LBC
15 Freddies

Handoff to Gears

Mosey to Baseball Field for some 4 Corners Work on the 4 corners of the field.

Round 1 – Arm-o-rama

Station 1 – 5 Diamond Merkins
Station 2 – 10 Hand Release Merkins
Station 3 – 15 Carolina Dry Docks
Station 4 – Plank for the 6

Round 2 – Leg-o-rama

Station 1 – 5 Round the World Squats
Station 2 – 10 Squat Jacks
Station 3 – 15 Monkey Humpers
Station 4 – Plank for the 6

Repeat Rounds 1 and 2, but with double counts (Crowd Pleaser)

Split into Gazelles and Clydesdales and then partnerned up.

Following sets were done in partner work with flapjack

Partner 1 – Carolina Dry Docs, Partner 2 – Run across field, jump fence, climb hill, 5 Burpees OYO, return
Partner 1 – Donkey Kicks, Partner 2 – Run across field, jump fence, climb hill, 5 Bombjacks OYO, return
Partner 1 – Cherry Pickers (upright)/Chinooks, Partner 2 – Full Lap of Alcatraz
Partner Push (Think sled work on Football Field)
Partner Pull

Final Team Exercises

10 Lattice Merkin (Like Partner Derkin, but with 16 PAX in one long stairstep pattern)
20 Seal Team Situps

NMM:

Great showing this morning by the PAX. I assumed we’d have light numbers due to Gastonia Clown Cars, but the PAX came to put in work. Good to see some of the PAX who have been out for the winter.

Special Shout Out to Funhouse for bringing out Major Tom and Aquaman for bringing his 2.0 Taz and his friend Dash out. The younglings kept up and pushed all the way to the end with the rest of us.

Announcements:

Alcatraz Shirts on Sale at Mudgear Store
Gastonia Clown Cars Next Week (04/25)
Rock Hill Convergence (05/02)
Murph at NAFO on Memorial Day (05/25)
Asheville Clown Cars (05/30)

Prayers:

Flat Tire’s M
Decibel’s Family
Gear’s Sister in Law Cynthia
Sasquatch Uncle doing stem cell treatment to repair spinal injury
Spitz Mother having surgery to put shunt in brain
Prayers for Marriage and Parenting

Honor to Serve.

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The Inmates Left The Rock

2015-04-11Leave a comment

QIC: White Lightning
When: 04/11/15
Pax: Maximus, Bojangles, Smuggler, Crash, Robin Hood (FNG), Boeheim, Chedda, Decible, Photo Bomb, Gecko, and Minuteman
Posted In: Alcatraz, The Fort

12 men, including 1 FNG, Robin Hood, left the lights of Alcatraz to see the gloomier side of Tega Cay. It was great to see Boeheim in the this morning. I hope YHC was able to deliver what each of you deserve.

Our first stop was the tennis courts where a warm up was served.

SSH x 20-IW X 20 – Butt Kickers down / jog back

SSH x 15 – Windmill x 15 – High Knees down / jog back

SSH x 10 – Merkins x 10 – Lunge Walk down / jog back

SSH x 5 – Low Slow Squat x 5 – Jog

Divide up for Suicides and and a dose of Peter Parker, Parker Peter, Mountain Climbers

We left the courts to visit the Nature Trails where we grabbed some rocks.

20 Overhead Presses – 20 Curls – Rinse and Repeat

To the top of the Hill / Plank / Plank Punches x 40

Rinse and Repeat

Leaving the trail we partnered up and checked out the steps of the Glennon Center. At this point I realized that PhotoBombs wheel barrow pace is faster than my run.

Wheelbarrow up the steps – YHC planned on doing this twice, but arms were shot.

We went back down the trailhead and worked the retaining wall.

Step Ups – Each Leg x 20 / Derkins

Moseyed back to The Rock for 10 minutes of Mary, PAX pick.

Moleskin: Thursday night I heard someone say, “The reason you do things, is just as important as what you do.” Those words hit a nerve for me. A large majority of my life I have drifted, doing things for my own selfish desires. The good Lord has certainly used the men of F3 in my life to help me see past myself and realize that I need to be “third”. I am very appreciative for each of you. I hope YHC was able to give back to each of you a little of what you deserve.

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