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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Pre-Blast: Memorial Day MURPH

2015-04-08Leave a comment

QIC: One-Niner
When: 5/25/15
Pax: The Fort
Posted In: Alcatraz, The Fort, The Reservation

GET READY PAX as The Fort will once again be hosting the annual Memorial Day MURPH – BUT this year we will be adding some friendly PAX competition.

Normal morning workouts will still commence at their respective AO’s but this will be your opportunity to either #DoubleDown or come out PUMPED and READY for the MURPH.

So here are the deets…

What is a MURPH? Really, I mean really? ok… http://themurphchallenge.com/the-workout/

1 mile Run
100 Pull-ups
200 Push-Ups
300 Air Squats
1 Mile Run

…with a 20lb vest or body armor

This workout does not have to be done in order except for the mile runs. You can stagger your pull-ups/push-ups/squats. Ex. Complete 10 Sets of 10 Pull-Ups/20 Push-Ups/30 Squats.

REASON: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings. Murphy is credited with risking his own life to save the lives of his teammates. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Date: 5/25

LOCATION AO: NAFO HS

START TIME: 0640

COFFEETERIA: 0730 (TBD day of)

So whats this “friendly” competition thing all about?

There will be 3 MURPH categories in which there will be a selected winner (don’t get too excited, no monetary winnings here – just good fun and bragging rights)

3 Winning Categories:

MURPH with 20lb vest (award given TBD)
MURPH without vest (award given TBD)
MURPH ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)

Don’t fall short, if you cannot or do not have a vest atleast strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!

Look forward to seeing all the PAX out there and do not forget to EH and bring friends from other areas.

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Crazy Stupid

2015-04-04Leave a comment

QIC: Jekyll/Cable Guy
When: 4/4/15
Pax: Lugnut, Cornhole, Jeckyll, Package, Geko, Rears, Cheddah, WWL, Spitz, Cable Guy
Posted In: Alcatraz

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

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Yoga, Windmills, & a Buffet line?

2015-03-28Leave a comment

QIC: CSPAN
When: 03/28/15
Pax: Cable Guy, Chicken Hawk, Minute Man, Photobomb, & Senator
Posted In: Alcatraz

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…

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