Category: Alcatraz

231 Merkins, 231 LBCs, 176 Burpess, 176 Jumps, and 4 miles

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  • QIC: Italian Job, Padre
  • Pax: Peach, Walker, Bandit, Winchester, Popeye, AquaLung, Utah, Lock Pick, Twister, Geppetto, Padre, Italian Job
  • Posted In: Alcatraz, The Fort, The Reservation

This morning would have been a good morning to fartsack. But those 11 men that joined YHC and Padre got stronger, faster, and better. It was worth the beating.

The Thang

  • SSH
  • Morroccan Night Clubs
  • Windmills
  • Low Slow Squat

Mosey to the wall for

  • People’s Chair (all Pax took turns counting to 10 – no rest, no break)

Mosey to the courtyard

  • 25 step ups each leg
  • 25 dips

Mosey to the football field

  • Blackjack – this one is new for the Patriot. It’s similar to 11s, but longer and more difficult:
  • 20 Merkins, run to the other sideline for 1 LBC
  • 19 Merkins, run to the other sideline for 2 LBCs
  • All the way down to 1 Merkin and 20 LBCs
  • 231 of each

Prior to handoff, YHC encouraged each man to continue posting. Your presence at these workouts keeps me coming back. We are accountable to our brothers and it’s our responsibility to show up even when it gets tough.

Hand off to Padre

  • After a quick 10 count, Padre introduced us to a new Burpee ladder exercise:
  • 10 knee tuck jumps—10 side Burpees
  • 9 same—9 double thrust burped
  • 8 same—8 1 armed burpees 4 right 4 left
  • 7 same— 7 4 right leg only/ 3 left leg burpees
  • 6 same— 6 burpee
  • 5 same —- same 5
  • Until 1
  • 136 of each

Padre shared some words found in Proverbs 12 about discipline. We are to love discipline. F3 is about pushing ourselves to be better. The only way to get better is be disciplined in our workouts, work, family, and relationships.

Mosey to picnic table

  • 2-3 rounds of 10 10/ 5 5
  • 10 burpee jumps on to bench or table followed by a 10 sec rest
  • 5 burpee jumps and 5 sec rest

All You Got Mosey to COT

Naked Moleskin

This workout took the feel of a Monday Old Town beating. Each man pushed past the humidity, sweat, heat, and pain to finish as a unit. These men are disciplined in their approach to their workouts. Twister said it best, “I may not always finish first, but I always finish.” Any one of the Pax could have mailed it in and quit when the sweat starting pouring in our eyes. None of us would have known if you skipped the 147th merkin or 90th burpee. But you didn’t. You continued for you and for your F3 brother struggling right next to you. Good work men. I’m proud, as always, to sweat right beside you.

Big shout out to Geppetto for putting in 4 miles prior to our 4 mile workout today. The man is a BEAST! Great job Walker finishing first in Black Jack. Awesome work Utah, Bandit, and Winchester for being right there on his heels. Twister and Peach, you guys have no quit in you and it encourages the rest of the Pax. Thanks for the work you continue to put in. Lock Pick continues to show up and get faster and stronger. He’s the quiet guy that one day runs behind you and 3 weeks later leaves you in the dust. Aqua Lung and Popeye, your endurance has greatly improved. Good work pushing yourselves each week. And finally, you guys may not have noticed, but Padre went for an extra round of Burpee jumps when everyone finished. Not only that, but he went from jumping on the benches to jumping on the table. Mad hops from the man of the Lord. Great job!

Announcements

2nd F – Tuesday 6PM McHales

CSAUP – 2nd Annual Hog and Coyote – Check the weekly email for details. Start time is 0600 at Hardee’s on Gold Hill next Saturday

Winchester is selling coffee as a fundraiser for his brother’s mission trip to Uganda with Samaritan’s Feet. Catch up with him if you’re interested in supporting this cause.

Prayer Requests

Winchester’s brother’s mission trip to Uganda

Colombia mission trip – continued prayers and financial donations are appreciated

Burgundy’s mother-in-law passed away unexpectedly. Let’s continue to life up his wife and his family in their time of loss.

Utah’s co-worker’s (TC) wife was just diagnosed with cancer. Let’s pray for healing and strength during the treatment process.

 

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School’s Out! Time for F3 Dads!

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  • QIC: Cake Boss and Senator Tressel
  • When: 06/06/15
  • Pax: Many dads and many kids - about 75 total. Sorry - had technical difficulties and couldn't get everyone's name out today.
  • Posted In: Alcatraz, The Fort, The Reservation

The first edition of F3 Dads for 2015 was held at Walter Elisha Park on Saturday.    Approximately 75 Dads and 2.0’s  joined together for some fun in the sun to kick off the summer.  Here is what they did:

The Thang:

Cake Boss at Q

Mosey the path for drill bits warm up
First stop-10 squats
Second stop-10 Piggieback squats
Run down hill across field
Third stop- 15 SSHs
Fourth stop- 10 Piggieback merkins

Line up on tree line
2.0 sprint to 3rd tree and back
Dads sprint to 3rd tree and back
2.0s bear crawl then sprint and back
Dads bear crawl then sprint and back

Big COP
10 imperial walkers
10 Piggieback squats
10 LBCs
2.0s run around COP while dads do 10 merkins

Hand off to Senator

Divide Pax into 6 groups and line up for a 2.0 carry relay race

Dad’s carry their 2.0 across the field to the stopping point and return to the start.  When all the 2.0’s have been moved to the other side, dads carry dads to the other side.  First group to get everyone across wins

What time is it Mr. Wolf?

Assign 6-8 dads to be wolves and the rest of the group as sheep.   Put about 20 yards between the sheep and the wolves.   The sheep ask “What time is it Mr. Wolf?”  The wolves respond with a time (1-12 o’clock), and the sheep take  the corresponding number of steps (1-12) toward the wolves. This repeats with the sheep asking, ‘What time is it Mr. Wolf?’, and the wolves responding with a time.  Finally, if the wolves respond with “Lunchtime”, the wolves turn around and try to catch the sheep.  The sheep that are caught become wolves.  Continue until all the sheep have been caught.

Mosey to the hill for Run Up and Roll Down

Run up the hill, do one merkin, and then roll down the hill.  Repeat two more times if you can (most could not).  Rolling down the hill makes you dizzy!

Count off by 10, and get with your group for Crack the Whip.  Everyone in your group hold hands. to form a whip.  The person in front starts running in a ziz-zag and pulls the group with him.  The person at the back of the line gets whipped around.  We did this and made our way back to a shady spot for COT.

Moleskin

Wow!  What a blast to co-lead the first F3 Dads session of the summer!    Big fun was had with a large, enthusiastic, group of 2.0’s and their dads today.   It is truly quality time spent with your children when you can use them as weight vests or ruck sacks,  and get a great workout together.   I love F3 Dads because you get to meet the 2.0’s that you hear about during workouts and at coffeteria, plus it introduces your kids to something that you hope they will want to keep doing as they get older.

A few shout outs:

To Mrs. Cake Boss for making the emergency run of freeze pops when we found out we were short.

To those Dads who carried both of their children at the same time during the 2.0 carry relay.  T-claps!

To those that rolled down the hill all three times without splashing merlot/grape juice – impressive!

To Ross Thompson, aka Bomber (2.0 of Flat Tire),  for leading the closing prayer during COT.  When I Q’d my first F3 workout, the thing I was most worried about was saying a prayer out loud at the end. To hear a young child do it in front of that large group, with such poise and confidence,  is very inspiring to me.  Well done, young man.  You made your daddy proud.

F3 Dads continues next Saturday, June 13, 9:30am,  at Walter Elisha Park.  Don’t miss it!

Announcements:

Support Alex’s lemonade stand in Baxter to raise money for children with Cancer.  This runs every year in Baxter.

 

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Sally and Dora don’t sound too bad…

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  • QIC: Decibel, Smuggler
  • When: 06/06/15
  • Pax: Royale, Tatanka, Senator Tressel, Funhouse, Spitz, Swiffer, Zima, Geico, Cable Guy, Change Order, Trucker, Maximus, Serrano, Axle, Bonjangles, Horshack
  • Posted In: Alcatraz
18 men chose the Red Pill at Alcatraz this morning and pushed each other to improve.
Decibel broke up the typical gathering ‘pleasantries’ with a modified ‘veterans’ disclaimer, and we were off for a brief warm-up.
Mosey down road to round about.
On way back: karaoke, other direction, high knees, butt kicks, backward-car…turn around quick
Bear crawl across the parking lot
Crab walk to middle of field- circle up

Imperial Walker x20
10 burpees OYO-10 more for change order
Mountain Climber x15
Cotton pIckers x20
10 burpees OYO
Windmills x20
Jamaican Night Club x30

Mosey for Sally- Great job today. Guys are hanging in longer

Mosey to play ground

3 groups-
1. 10-15 pullups with good form
2. dips x25
3. CDD x20

Rotate through
Rinse and Repeat

Mosey to wall on field 2

Balls to the wall
A break with Peoples Chair
Rinse and Repeat
Finish with Balls to the Wall

Partner up making sure that the rabbits were paired with slower runners.
Mosey to the retaining wall behind the backstop for 10 step-ups each leg to get warmed up.
Then to the top of the hill for a Dora 1 2 3. Partners work together to complete the assigned reps. One partner completes as many reps as possible while the other runs down the hill and back up (about 90 yards each way). Flip flop and continue until combined totals for all three exercises are completed.
• 100 Merkins – this got some comments after Decibel’s complete upper body beat down.
• 200 LBC’s
• 300 Squats

Early finishers were treated to a Funhouse Ab Lab. Thanks for stepping up.

We all finished with one final trip down and up the hill “for fun”, which apparently wasn’t the reason most of the PAX were running!

Back to the ball field for some more leg work, lining up for trips across the field.
• 1/3 lunge walk, 1/3 bear crawl, 1/3 sprint.
• Jog back 50%
• 2 x 1/2 but kickers, 1/2 sprint
• Pause for a double 10 count and then sprint across the field.
• Finish up with 50 LBC’s OYO.

Finish up with COT.
Lots of praises today; graduates, health, growth and milestones, and coping with change.
Prayers for those dealing with loss and health problems.
Some of our weekday workouts are looking for Q’s. So watch twitter and step up. Contact Maximus if you’re interested in slots at The Colosseum.
Check the Fort e-mail for updates on Hog and Coyote, F3 Dads and other events.
It is always an honor to lead at Alcatraz.  I appreciate this group of men and what F3 does for us all.
Smuggler
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F3 Dads – The Fort – Alcatraz – Rock Hill – Indian Land – Pre-Blast

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F3 Dads is coming to WEP June 6th, 13th, and 27th!

What is F3 Dads?
An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.

Where and when will this workout take place?
-WEP
-June 6th, 13th, and 27th from 9:30 – 10:30
-This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.

Who can attend?
This is an opportunity for The Pax and their 2.0’s, boy or girl.  There is not an age requirement.  I am guessing that the majority of the kids will be between kindergarten and 8th grade.  This is also a great opportunity to “headlock” men and introduce them to F3.

What will the format of the workouts be?
The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities.  After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, etc.  Each F3 Dad workout will end in a COT and prayer.

What about F3 Names for the 2.0s?
In order to save time, think of a name for your 2.0 before the workout.  They can participate in the name-o-rama or you can share it for them. Jellyfish and T-Rex are the F3 names of my 2.0s.

What about Naming new FNGs (New members of the PAX)?
We will name them in the COT!  2.0s will enjoy that.  Remember Pusher’s church rule.

Questions???
You can DM me on Twitter (@F3Rooney) or DM White Lighting on Twitter (@WeaThree)

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Saturday Morning At The Lake

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  • QIC: Senator Tressel and Trucker
  • When: 05/30/15
  • Pax: Jekyll, Axle, Pickles, Howitzer, Elmer, Photobomb, Aquaman, Taz, Funhouse, Royale, Smuggler, Tater, Change Order, Jiffy, Lugnut,
  • Posted In: Alcatraz

The shovel flag was planted, 17 men showed up, the disclaimer was read, and then we pulled up the flag, and headed to the lake.   Here is how it went::

The Thang:

Senator Tressel at Q:

Easy 1/2 mile jog to Pitcairn Cove Beach park on the Lake Wylie Shore.   Re-plant the shovel flag and  find a spot on the floating dock for COP (semi-circle):

All in Cadence:  SSH x 25, Merkin x 15 with a few 6″ holds, Windmill x 20, Imperial Squats x 15 (poorly led by the Q!), MC x 25, Crunchy Frog x 20

Mosey to the base of the stairs at the boat launch and partner up:

Round 1:   run up the stairs, across the upper lot, up the second set of stairs to the pavillion, 20 burpees at the top. Run back to start and plank.

Round 2:  Wheelbarrow up the stairs, across the lot, flapjack, and continue up the second set of stairs to the pavillion.   Do 20 burpees at the top, run back to the start and plank.

Round 3:  Repeat of round 2,  no burpees, plank at the top

Hand off to Trucker:

Break into 5 groups

Group 1:  10 pullups,  Group 2:  15 derkins, Group 3:  20 dips, Group 4:  10 swing abs, Group 5:  15 squats.  Everybody rotate through once.

Mosey to the boat launch:

10 surf boards (from 6″ plank to surfing stance, back and forth, alternating sides)

25 flutter kicks in cadence

Looong duck walk to the base of the stairs.  Rinse and repeat (crowd pleaser)

BLT x 10 and Navy Seal sit ups on Q count.

Jump in the lake, swim from the boat launch to the floating dock and pull up on the dock.  Jump back in and swim back to the boat launch. Pause for some pictures.

Run 1/2 mile back to Runde for COT

Naked Man Moleskine:

Trucker and I wanted to incorporate the lake on a workout, and decided to try out Pitcairn Beach Cove after a quick recon on Thursday. Today’s workout was less intense than our regular F3 workouts, but the objective was have some fun and give a new look to the Alcatraz AO.

The view of the lake was awesome for the COP,  and the floating dock provided some additional movement for the Pax, especially during SSH’s. We stopped after 25 reps because the railing on the gangplank looked like it might give way from the shaking.  Merkins and mountain climbers gave a few Pax a good look straight into the lake.  YHC decided to do imperial squats just before the workout,  and the lack of practice  was obvious as they were done incorrectly on about 1/2 the reps.  Funhouse tried several times to get the Q back on track, but it was a trainwreck.  My apologies men – will do better next time!

T-claps to Trucker for introducing the ‘surf board’ to the Fort.  This is a good one and should become  become a staple at future workouts.

After 45 minutes of work on dry land, Trucker finally made the call to get in the water.  Fittingly, it was Aquaman who the first one to jump in.  Swimming in the lake was the perfect way to cool off and felt great at the tail end of the workout.   As we ran back to Runde with the flag in tow, we said our customary ‘good mornings’ to the folks outside,  and one resident saluted the flag as it passed.  Aye!

Great work by the Pax this morning.  F3ers are guys who are always up for something new,  and YHC had no doubt that today’s group would be ready to make the 1/2 mile run to the park and take the plunge into Lake Wylie.   It’s always a privilege to lead such a fine group, especially with my co-Q and good friend Trucker.

Announcements/Prayers and praises

F3 Dads in June, Hog and Coyote on June 20, Children’s Attn Home every other Saturday (check Twitter and the F3 site for details on each)

Praise for successful sugery on elderly father.  Prayers for parents transitioning to retirement and moving to new location, brother-in-law with Pancreatitis and failing health, and for a local couple dealing with the sudden loss of two children.

 

 

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Taking the Hill…with Perfect Form

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  • 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

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  • 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?

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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

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  • 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!

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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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