Easter Weekend should be easy right??

Jekyll on Q to start

Mosey around Runde to the backside of the park

Introduce the dreaded hill O pain!

Partner up for motivation and accountability!

Commence Crazy 8 workout

Run to bottom of hill

8 Burpees

8 LBC

run to top of hill

8 jump squats

8 dips

Repeat 8 times!!!!!!!!

(Crowd Pleaser)

Turn over to Cable Guy for a 2nd half paver party

Mosey to pick up a paver and circle up

20 Paver push ups

25 Tricep extensions

25 Curls

25 Bent over rows

25 shoulder extensions

25 Bench press

25 V-up

Lap around ball field

Repeat 3 times

COT

Talked about what Easter is truly about, more than Spring Break and teach our children that Jesus died and rose again for us!

To all the PAX suffering know that we are praying for you in your time of loss!

It’s an honor to be associated with such a great group of Men #Leaders

Disclaimer and welcome to #AlcatrazF3 and a special “shout out” to MacGyver and Senator who have set a really cool Q/PAX exchange on Saturdays to get some variety into The Fort / Tega Cay Q rotations. I always appreciate the opportunity to Q, and appreciate the forum to occasionally spout off with some of the “truth nuggets” about what F3 has done for me.

Apparently the night prior a discussion on the twitter machine about me getting “soft” and when I Q, you only get to do windmills and yoga (for those who don’t know me, YHC loathes both)

I completely changed my Weinke because Duke Power must be sponsoring the ball fields, because every light in the house was on. In addition the PAX are 5 really fit runners, so I figured the hill repeats would have been too easy for this crowd. So we jumped back into my wheel house of 100 yard sprints (always a crowd pleaser).

I attempted to bring in a couple of VQ to audition and both avoided me this week…you know who you are…I am still here and you still need to Q, just let me know where and when you are ready.

COP

SSH, IW, Squats, Windmills, couple of others to warmup…

Where are Audit, Package, and WWL? Not here…

Sprinters warmup

We began a sequence of ladders covering about 100 yards (think 7…6…5…4…3…2…1)

All running forwards with burpees ladder and counting down from 7

Sprinters sequence

All running backwards with CDD ladder and counting down from 7

Sprinters sequence (about this time Senator is still not winded, Minute Man is really really fast, Photobomb is as fast as Audit backwards, Chicken Hawk is telling stories, and Cable Guy and I are discussing #P200 stories, so I give the, “this is a race against yourself” and the chatter stops and transitions to gasps)

Another Sprinter Sequence

All running starting backwards and transitioning to forwards CDD and counting down from 7

Faster Sprinter sequence

In honor of Audit = burpee broad jump down across field

We did a few sprint/jogs to stay loose and recover

As an intermission we had a discussion about the decision to do F3 each morning. We motivate each other and hold each other accountable. #HIM #ISI #IATA #REDPILL = Here is a link to the post I mentioned: Check out’The Sedentary Life Vs. The DRP.’: http://f3nation.com/2015/03/23/the-sedentary-life-vs-the-drp/

Another final sprinter sequence using teams

Quick discussion on #NOFATPANTS and holding ourselves and our friends accountable, and the goal to surround yourself with men who are strong in faith, mind, and body.

AB Lab = Dealers Choice

We had to have almost gotten in at least 3 miles

COT

Prayer & Praise, BOM, and post fellowship

YHC had to “leave something in the tank” for Gladiator Games (I clocked an 8.34, toughest course I have done #TCLAPS to Pebbles and IL Crew for new heights in #CSAUP, and to #Gunny for encouraging me through the course with “razor sharp” BadA$$er)

Moleskin:

Always an honor to Q, here is everything in my notes:

• Lots of guys traveling this week for Spring Break
• 4/18/15 & 4/25/15 Gastonia #Clowncar
• 5/2/15 1 year Anniversary of rock hill with Dredd & OBT
• 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast this week
• If you haven’t Q’d , step up, it is what makes F3 work
• #HIM = High Impact Man
• #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online, back away from the buffet of sin, and insure your friends do the same
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
• Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

+ I love windmills said no one ever…

As YHC pulls into Runde Park parking lot, I notice the lights are all on and there is a Tega Cay 5.0 standing talking to the PAX. I think what did we do wrong already?? Did a PAX pass out in anticipation to the un-official BD that we have been tweeting about the night before? Side note, enjoyed the trash talking with WEP and IL, it’s all about encouraging the PAX to get out and post and grow as a leader with #accountability!

So the PAX almost had the 5.0 post with his 20 lb equipment, but he choose to watch. All week YHC trying to come up with something new for Alcatraz as the other Q was DM’ing about his vision of pain. So the thang started like this:

COP with typical SSH, IW, Merkins, Squats and Windmill. PAx took off for a fast mossy (yes YHC forced the PAX to run a little faster) around the Tega Cay firestation up to the track next to a…..pull up bar!! Oh the PAX began to cry as they realized what was about to begin.

PAX split into 2 groups. Group 1 ran to the playground: each PAX did 5 pull-ups (yes a Trucker Tradition), as each one took a turn, the PAX did continuous Burpees until each one did 5 pull-ups. Group 2 stayed at the pull-up bar on the trail and did the same thing. Once completed the groups ran to the other station and repeated. Groups ran back to starting station and repeated sequence 3 more times with:
Squats/5 Pull-ups
LBC/5 pull-ups
Merkins/5 pull-ups

Mossy to retaining wall for 20 dips and 10 step-ups per leg, rinse and repeat. YHC thought he had enough time to do Dora 1-2-3, but the pull-up relay exhausted the PAX.

Hand off to Zima…
Short mosey to “The Hill” behind Alcatraz. Run all the way to the base and begin series of 1 exercise and then run hill, run in a circle at the bottom of the hill until 6 is in (Thanks Senator T).
SSH X 30 : Run Hill and Back
Hillbillies (IW but use same arm/leg) : X8 and a car broke the Pax into a Run Hill and Back
Mountain Climbers X 20 : Run Hill and Back
Peter Parkers X20 : Run the Hill and then Mosey to the Parking Lot

Jack Webb Family Tree: Series of Jack Webb related exercises to induce sweat and pain.

1. Ascending Cone Crawl (Jack’s Promiscuous Cousin) : Bear Crawls to each cone laid out across the parking lot and complete 1 CDD at first cone, 2 at second cone and so on until you’ve traversed the parking lot and back with 10 completed CDD, Bear Crawling the whole way.
2. Dan Taylors (Jack’s other Cousin) : 1 Squat / 4 Jumping Lunge Count up to 10/40 (Crowd Pleaser)
3. Jack Webb (The Man): 1 Merkin / 4 Overhead Count up to 10/40

Trucker’s moleskin
Late Friday night, word spread that the clown car to Hartsville was cancelled. Let the Tweets begin! Enjoyed stirring the pot in making sure all PAX not doing the P200 would not Fartsack and go somewhere! Zima and YHC were planning this all week hoping we developed something hard but fun. It’s always a blast to Q and try to be creative and make everyone sweat. Enjoyed the mumblechatter when we stopped at the pull-up bar. Always a PAX favorite!

Zima’s Moleskin
After Truckers pull-up festival I was seriously re-thinking some adjustments. I’ve been told if you can’t do it, don’t Q it. My goal for the morning was if I can “barely” Q it, I should probably do it. Such was the case. With Alcatraz all lit up, I was yearning for the gloom I’m so accustomed to. So we made a jailbreak ala Clint Eastwood and headed for the “Hill”. Lots of mumblechatter going down the hill, not much after that. My weak attempt at cadence on Hillbillies was evident, but a car coming down the street saved me and we broke into a sprint up the hill. It’s amazing with so many educated PAX that they still can’t manage to run in a circle. We’ll work on that later but oxygen deprivation may have played a part. I really enjoyed introducing the Pax to Jack’s extended family. It will probably be awhile before I attempt that trio again. The clock hit 7:30 AM right on the JW 40 clap. An end to a delightful Q. Always and honor and looking forward to the next. Aye!

Prayers to P200 PAX – everyone enjoyed the Tweets from those PAX. Prayers to Flat Tire and M on cancer treatment.

Trucker

11 strong men showed for a beat down in the rain. Fortunately the higher tax base of Tega Cay came through and the Dome was closed.

The Thang

Mosey to the wall on Gold Hill Road

On the way:

High Knees

Butt Kicks

Mosey to the golf cart path hill

Cherry Pickers x15

Imperial Walkers x15

Windmillsx15

Grab a friend (a rock)

Run backward halfway up golf cart hill then the rest of the way forward

20 squat at top

Back down

10 bomb jacks

Run backward up the hill (all the way)

20 squat at the top

Run back down

Run backward up the hill (all the way)

20 squat at the top

Run back down

Indian Run to the tennis courts

Forward lunge on sideline

Backward lunge on baseline

All around court

Hand off to Maximus

Line up tennis  court sideline for a brief description.  Forward bear crawl to the other side then backwards bear crawl to the starting point and 50 LBC’s.  Repeat.  Plank til the 6 is in.

Circle up for Clock Merkins.  For hours 1-6, you’ll do 5merkins then for hours 7-12, you’ll do 3 merkins.

I thought I’d get creative with a new exercise called Crouching Tiger.  10 Mountain Climbers then pop up into a squat position then back to a plank x 10.

Senator Planks: Round 1: 10 CDD / 10 Grave Diggers right side / 10 Dips / 10 Grave Diggers left side)

                                Round 2: 10 CDD / 10 V-Ups right side / 10 Dips / 10 V-Ups left side)

Take it to the fence for some awkward wall improvisation.  Parallel plank with feet on the fence for 20ct.

Donkey Kicks x 10 into a B2F…Ballz to the Fence for 10ct

No other way to finish this other than closing it out with a full round of Mr. Jack Webb.  1 Merkin:4 Overhead claps for a total of 10:40.

COT

Naked man moleskin

It is always a pleasure to Q. Joining forces with Maximus was great.  The group of men at Alcatraz continues to impress me.  Keep up the work men!

Remember to pray for your brothers immediate family!

Eight faithful PAX gathered at Alcatraz for a sunrise AO tour, hosted by Aquaman and YHC. Some mumblechatter (concern or speculation) about numbers, and where some of our “regulars” may be posting, or … So, with a minimal disclaimer, we began under the direction of Aquaman.

The Thang:

• Mosey from the parking lot to the tennis courts
• Hop Scotch warmup around both courts then COP
• Wind Mills
• Imperial Walkers
• Squats
• Mr. Miagi – 4-count squat punches
• Squat Jacks
• Morroccan Night Clubs
• Air Jump Rope frenzy
• Partner up for suicide relay races across the tennis courts.

1. Suicide Relay Race
2. Suicide Relay Race with partner 1 on six holding feet up 6″, partner 2 jumps over partner 1’s feet 10  times then runs. (flip-flop x 2)
3. Suicide Relay Race with partner 1 holding elbow plank with feet apart, partner 2 heisman steps between and over each of P1’s legs crossing over 10 times then running the suicide. (flip-flop x 2)
4. Relay Race with partner 1 doing LBC’s, partner 2 broad jumps across courts and runs back (flip-flop x 2)
5. Relay Race with partner 1 doing Freddie Mercury’s, partner 2 Lunge Walk across courts and runs back (flip-flop x 2)

Aquaman wrapped up his half with a good discussion of accountability and what it means to us all.  It must be a two way street. Hold those accountable for what you would expect them to hold you accountable for.  We are all occasionally in need of a little extra encouragement or support from our brothers.

Hand off to Smuggler., who’s weinke included some notes on integrity, with a plan to address the PAX with a challenge for a personal audit of our own integrity and honesty. (Why now? See sports news outlets with mentions of Syracuse, Boeheim (the Coach, not our own), or NCAA violations).  After Auqaman’s testimony on Accountability, it didn’t seem appropriate, so I leave it for you here.

Consider the integrity we all demonstrate daily, and how we can encourage others to uphold the level of integrity we would imagine ourselves capable of. Take some time each week to audit your own behavior and focus on the areas that may need some work. We can all do better on this. Thank you for holding me accountable as well. #ISI

• Mosey to the trail and about 100 yards down (mumblechatter – going the wrong way), to the low wall.
• 20 step up’s each leg
• 11’s – 10 Bomb Jacks at the bottom of the hill, a short run up 15 yards, then 1 LBC at the top. Repeat, reducing by 1 Bomb Jack at the bottom and adding 1 LBC at the top, keeping a total of 11 on each rep. Stop at 1 and 10, after 10 full sets.
• Mosey back to the Pull-up bars by the Fire Station.  Some tried a few pull-ups or dips, while others went back for the Six. YHC was just trying to stay vertical.
• Down the hill and over the fence to the wall, where we split back into group 1 and group 2.
• 1’s Bear Crawl to second base and run back, 2’s take a seat on the wall (flip-flop).
• 1’s run to the fence and back, 2’s take a seat on the wall. (flip-flop)
• 1’s Crab Walk to second base and run back, 2’s take a seat on the wall (flip-flop).
• All to the wall for 10 donkey kicks on the wall, then BTW for a Cable Guy Ten count (30 seconds?)
• Mosey back to the parking lot for a few minutes of dealer’s choice Abs.

COT

• Snacks are still needed for CAH. Bring to any AO until Easter. Individually packaged snacks and small gatorade’s.
• Prayers for those with medical issues; injuries and illness. May they, and those around them, feel the lord’s presence, comfort and relief.
• Prayers for those that are working to find their way. May they know and accept God’s plan, and the love that their families and friends have for them.

It is always an honor to lead the men of F3. Thank you for the opportunity.

Smuggler

17 PAX posted for a mixed bag of tricks.  With YHC showing that he is not a professional with his inability to count properly.  We had a guest appearance from Steve Miller and will now be known as Maurice!.

Moseyed into the baseball mud pit and quickly abandonded that idea and headed to higher ground.
  SSH – jog
  IW – jog
  Slow squat – jog
  Merkin – Karoke 
  Imperial squat – Karoke 
  CDD’s – lunge walk
  Mountain climber – side squats
  Windmill – side Squats
  Merkin Mtn – Jack web style – 1 Merkin to 4 -4count mtn climbers
Broke up into teams of 4
  4 corners
    5 Burpees at each corner
    Merkins
    Mtn Climbers
    CDD’s
    SSH

Turned over to Jekyll
Mosey to short wall
  15 dips, 15 derkins, repeat 3 times
Mosey to high wall, Pax split in two
  P1: BTTW
    P2: Bear Crawl, run, hop fence, run up hill, 5 bombjacks, run back, flapjack
  P1: Wall Sits 
    P2: Crabwalk, run, hop fence, run up hill, 5 bombjacks, run back, flapjack
Mosey to short wall
  P1:20 step ups, flapjack, 15 step ups, flapjack, 10 step ups P2: LBC’s
6 minutes of Mery
  LBC, Freddie, X/O, Heels to Heaven
Jailbreak to COT

It may not have been a massacre but…

Mosie around the trail at Runde

Cop

30 SSH

30 Parker Peter

30 Squats

30 Plank Jacks

30 IW

30 Carolina Dry Docks

Indian Run around Runde

Tunnel of Love X 2

20 Burpees OYO

Low Crawl 50 yards

30 Seal Sit ups

Failed attempt for Chain Gang Bear Crawl

Indian Run 3 rounds

Short AB Blast

Hand off to Trucker

20 Box Cutters

10 Mountain Burpees

10 Knee Tar Jai

Mosie to Playground

3 groups

Group 1 10 pull ups

Group 2 20 Merkins

Group 3 20 Squats

Rotate Rinse and repeat 3 times

Mosie to the Wall

20 Step ups

20 dips

20 derkins

repeat

Mosie to parking lot

Lunge then squat length of parking lot

4 suicides

34 LBC

COT