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!
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!
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.
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:
PAX left the Yard for a little run and gun. Ran down Tega Cay Drive with multiple stops for Pain Stations, including:
PAX made it back to the Yard for some additional punishment on the playground. Split into three groups, 2 full cycles of the following:
Handoff to Gears
Mosey to Baseball Field for some 4 Corners Work on the 4 corners of the field.
Round 1 – Arm-o-rama
Round 2 – Leg-o-rama
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
Final Team Exercises
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:
Prayers:
Honor to Serve.
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.
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/
…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:
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.
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:
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!