Category: Alcatraz

Boys with toys out of control

Leave a comment
  • QIC: Pusher & Double D
  • When: 02/07/15
  • Pax: Wheels, Cake Boss, Javert, Lugnut, Spitz, Red Eye, Senator T, Decibel, Corn Hole, Crash, CSPAN, Tatanka, Minute Man, Smuggler, Gekko, Serano, Iron Horse
  • Posted In: Alcatraz

A boisterous gathering of 19 pax invaded Alcatraz for VQs by Pusher and YHC.

The Thang

Pusher warmed up the pax with a parking lot COP

SSH x20

IW x20

Mtn climber x20 (Red Eye + Javert moseyed into COP about this point)

CCDs x20

Line up at basketball court baseline for a three rounds of suicides interspersed with plank sequences

Line up at end of parking lot for several rounds of alternating moves across the lot (switch after every 2 parking spaces
Round 1: Bear crawl + lunge walk
Round 2: Lunge walk + psycho bunny
Round 3: Lunge walk + crab walk

Run to golf course and partner up for an out of control alternating shot experience
Partner 1: run from back tee box down to ladies tee and back up hill
Partner 2: Squats
(Flapjack and accumulate to 200 squats)

Handoff to Double D

Run back to parking lot and unload the toys

Partner stations
Station 1: Climb back and forth over 3.5 foot fence
Station 2: Russian twists with large paving stone
Station 3: Carry large cooler with water across outfield to batting cage and back
Station 4: Cinder block press
Station 5: Sit ups with log
Station 6: Squat + overhead press with propane tank
Station 7: Run to foul pole and back
(Continuous rotations for 25 minutes)

By request for Decibel – 2 minutes of Sally
Merkins x10
Wide arm merkins x8
Diamond merkins x6

COT

Naked man moleskin

Pusher spoke true wisdom regarding the reality that “we are not in control.”  It is easy to fall into the trap of believing we are in control as we go through our daily lives.  But the choices we make (even the choice to love as Cake Boss reminded us) only means that we control our own actions…we don’t control the results, other people or the world around us.  Sky Q is the one in control.  And even at the times we don’t like our lack of control, we must walk in faith, recognizing that a wiser, stronger, merciful one is calling the shots.

Many announcements around the circle — Mud Run, Blue Ridge Relay, new AOs in Rock Hill, Rivergate and Publix along with a new weekly 3rd F gathering on tap.

Prayer requests drilled deep on the topic of marriage and divorce.  Marriage and love are a challenge and a choice…the path is not always easy.  Service and leadership start at home.

A hearty thank you to Pusher for reaching out to join him as Q today.  WWL responded to the call for a greater challenge (50k run on the Springs Greenway w/One Niner) which opened the door for YHC.  It is always an honor to lead the pax, especially with the chance as VQ at another AO.  Alcatraz certainly pays worthy homage to its namesake – the men and the spirit are rock solid!

 

TClap |
0

In honor of the 3….

Leave a comment
  • QIC: Funhouse and Maximus
  • When: 01/31/2015
  • Pax: Cableguy, Freebird, Gears, Gecko, Jerry Lewis (FNG) , Cornhole, MinuteMan, Smuggler, Senator Tressel, Decible, Photobomb
  • Posted In: Alcatraz, The Fort

13 PAX showed up for a typical Alcatraz beatdown. Not so typical is YHC forgot what 2nd Q was going to crush, so upper body was crushed twice. As MinuteMan tweeted so profoundly….”Tag team Q of Maximus and Funhouse did NOT equal “maximum fun”… perfect!

The Thang

Warm up lap around Runde and a quick COP

Some SSH, Windmills, Squats, Merkins…..

Mosey for a Dora 1,2,3 – Pair up and take a big lap with 100 Burpees, 200 Merkins, 300 BombJacks…Never made it to the BombJacks. Got through the Merkins.

Handoff to Maximus who decided to rip our arms off and beat the PAX over the heads with said arms….

In Honor of the 3… ask Maximus

Grave Diggers x 13 each side
Slow Freddie Mercury x 13
Flutters x 13
Hand release Merkins x 13
CDD x 13
Senator Dips x 13 (4ct)
Army Crawl 30yds

LBC x 23
Peter Parker x 13
Parker Peter x 13
Bomb Jacks x 10
(3) of each: 4ct wide arm, regular and diamond Merkins
Partner Wheelbarrows 25yds
Mak Tar Jah x 23
Reverse Bear Crawl 30yds

3 Burpees OYO, 13 Senator Dips, 6 Burpees, 13 CDD, 9 Burpees

Mosey to the wall but first:
Bomb Jacks x 10
Partner Derkins x 13…flapjack
Balls to the Wall
Bomb Jacks x 13
Seal Team sit-ups with some half way call outs for good measure

Naked Moleskin

Always a pleasure to screw with the 2nd Q and make his Weinke twice as hard (difficult) as expected. Bombjacks Cableguy…..

If the Pax missed Santini’s lead on Friday’s Chicken and Wisdom, YHC made a brief synopsis and made sure that the Pax understood that thier WHAT was no where near as important as the WHY and the WHY was no where as important as the WHO!

Prayers go to Gear’s sister in law and Zima’s mission trip to Colombia!

TClap |
0

ALCATRAZ CLOSED JAN 24TH

Leave a comment
  • QIC: Senator Tressel
  • Posted In: Alcatraz

Alcatraz will be closed on January 24 along with all other Fort Mill/Rock Hill area AO’s.   Head to The Reservation in Indian Land for the Fort Mill area convergence with Dredd and OBT on Q.  Don’t miss it!

TClap |
0

“You Ain’t Got No Legs”

Leave a comment
  • QIC: Senator Tressell, Jekyll
  • When: 1/17/15
  • Pax: Zima, Funhouse, White Lightning, Pink Slip, Trucker, Smuggler, Gears, Mr. Clean, Change Order, Gecko, cornhole
  • Posted In: Alcatraz

Bakers Dozen today in the Gloom.  5 men showed off their manhood with EC in the form of running to Alcatraz this morning.  #smugglerspecial  @Zima wins the #virtualtrophy for putting in 2 miles on the front and the back end.  No doubt he’ll be asking his M for a partner carry the rest of the day.    We had a scare as the normally prompt/early/#10minutesearlyisontime Senator Tressel wheeled into the parking lot with 3 minutes to spare.  Apparently, he couldn’t find his gear, WOKE HIS M (not recommended) and made it to the #beatdown.  The Pax did not let this slide, prompting #mumblechatter in the form of “poor little kitten has lost his mittens”

Senator Tressel on the Q

Off to the gloom with a tour of the mean streets of TC.  Hills be damned.  Landing in a small cul de sac Senator Tressel began our COP.  Acknowledging our neighbors with a need to keep the noise down to a dull roar- a quiet cadence was installed.  This lead to a @funhouse mention of #sexycount referring to the almost “breathy” tones of our call.  A new addition to the lexicon is born.  Well done.

Merkins here, IW there, SSH, Cherry Pickers (@decibel special) and couple of confusing boat/canoe calls and we were sufficiently warmed up.  Back to campus for Progressive BTTW.  What is PBTTW you ask?  Balls to the wall mixed with protractor precision.  #madscientist  Walk up the wall and back down at 30, 60, 90 degrees. rinse repeat X3.  #smoker.

S.T. added in karaokes, bombjacks (none earned but we all deserved), wall sits and a few other punishments that I cant recall.  Will need therapy to drag it out.

Baton switch, Jekyll on Q

Couple of words on pushing through it, working hard, yada, yada, yada.

  • Jack Webbs 1:4 x10  usually good for some #chatter.  Most folks familiar so everyone knew what to expect
  • Lt Dan: 1:4 X10. “Punishing leg exercise that is a cousin (of sorts) to Jack Webb. Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”.””
    • highly recommend mining the F3 exercises for a few Gems- you’ll come up with something like Lt. Dan.  #winner
  • Mac tar Jai plank jumps- lemme explain- split PAX in 2 groups- relay race/indian run concept
    • Plank shoulder to shoulder.  man on the end bunny hops over each PAX to end then planks. #kicker- while in plank do mac tar Jai.  Good exercise following Lt Dan  RINSE/REPEAT
  • Token ab excerises- LBC, Gravediggers.  Who needs abs right now?  #notsummer
  • Eleven’s.  Like 7’s only not. Donkey kicks and Jump Tucks  #smokeshow

COT

Announcements:

  • 2ndF 1/23 American Sniper movie.  7pm meet Manchester Movies in Rock Hill.  HH any time after 5 at Mellow Mushroom
  • YHC is now your #rushchairman or 2ndF leader to most of you.  I look forward to taking this awesome position and building on what @crabcakes has done.

Prayers/blessings

  • Gears’ sister in law(I think) Cynthia breast cancer- 30 years old
  • Zima’s brother- fatty liver disease
  • Blessings: Funhouse’s oldest- @Offspring terrific first semester in school.  turnaround from freshman year.

NMM

T’was a smoker of day.  Had a lot of fun out there.  The positive attitudes out there drive all of us. This is truly a unique and special thing we call F3.  Go out there and be better today than you were yesterday.

L&R

Jekyll

TClap |
0

North Augusta welcomes The Fort 1/3/15

Leave a comment
  • QIC: CSPAN
  • When: 01/03/15
  • Pax: Beaker, Boeheim, Bondo, Cake Boss, Change Order, Crab Legs, Daffy, Dark Helmet, Destiny, Envirude, Fletch, Jeter, Joe Pa, Lego, McGruff, Minute Man, Noonan, Old Bay, Pale Rider, Photo Shop, Pontiff, Ponzi (FNG -friend of Smurf in Charlotte), Shovel, Smalls, Tater Tread, & Waldo.
  • Posted In: Alcatraz, The Fort, The Reservation

F3 started in Fort Mill because #HIM were willing to travel and show us what F3 was all about, and that is why we wanted to go North Augusta and support their launch.

Bang!-0445 Destiny’s Black Suburban and The Black Passat speed our way to North Augusta with 10 Strong from The Fort to go catch up with our North Augusta brothers.

Conditions were overcast, light rain, 50 degrees, and an absolutely beautiful morning for a #downpainment to start 2015 off correctly.

CSPAN on Q

Disclaimer (needed it – read below) and discussion on keeping up, modify as needed, one FNG Ponzi.

Long fast sprint looping our way around the parking lot, felt like about 3/4 a mile – too fast, McGruff’s fitbit said I got 2.2 miles in during the workout #F3efficentQ.

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.

Long warmup Plank-o-Rama series. Photobomb got way too close to me while I was calling cadence, North Augusta guys seemed to really enjoy the planking…(not a crowd pleaser)

Off again for a ½ mile run.

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, lunge-lunge-squat, and jogs. (Evinrude, Noonan, Ponzi, Pontiff, and Pale Rider might have thought it was too many trips across)

Off again for a ½ mile run.

COP at Flag Pole

Pledge of Allegiance

Off again for a ½ mile run when Boehiem missteps off curb and “twisted” his ankle badly. I was going to attach the photos, but it is too close to lunch…picture an oversized grapefruit with toes…

Audible to 6 minutes of Mary while we address the causality of Boehiem (nothing broken, but very swollen and sore) refused help, and fought through the damaged ankle, and continued on through the workout.

Soccer field series

Jog to hill

Jacobs ladder= 7 burps on the bottom and 1 squat on the top.

Modified Michigan

5 running down and back

4 backwards down and backs

3 running down and back

2 lunges down and back (crowd pleaser)

Ran out of time…

Cake Boss on Q

20 Derkins and 20 Dips

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

  • 2nd F is the glue, and North Augusta has a great group to build from already
  • AO is first class, need to come back so I can run you to the River
  • I still miss all the good restaurants in Augusta especially French Market, the Gary’s burger at 0830 was outstanding…really no fat pants?
  • #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 1st F on track will never get his 2nd and 3rd Fs online.
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Come visit Indian Land on 1/24/15 with Dredd/OBT on Q here is the pre-blast: http://f3nation.com/2014/12/31/pre-blast-dreddobt-q-the-reservation/
  • Appreciate the Fort crew making the ride down, especially Destiny for driving the Black Suburban “school bus”.
  • Special thanks to Cake Boss, Sway, and Pale Rider in supporting my “crazy” adventures
  • Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership, I made more friends in North Augusta in 2 hours than when I lived there for 3 years…AYE!

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3

Sound off in the comments with grammer errors, missed exercises, and incorrect name postings #stillneedascribe

CSPAN – over & out

 

 

 

 

 

 

TClap |
0

PRE-BLAST: Alcatraz Open on January 10

Leave a comment

The Joe Davis Memorial Resolution Run is this Saturday, Jan 10.  If you can’t make the run, but  still want a Saturday F3 workout, Alcatraz will be open for business.  We start at 6:30 sharp.   For those CSAUP-minded individuals, you can do the workout AND the 10K/5K.  The 10K starts at 8am (skip the COT and have a brother pick up your race number) and the 5K at 9:15.

If you are too smoked after the workout to run, come out anyway for fellowship with your F3 brothers, or make a donation (link below).  Support a great cause and an F3 brother, Rock Thrill.

https://joedavisrun.racesonline.com/home

 

 

 

 

 

 

 

 

TClap |
0

2014 – A Year End Review

Leave a comment

As we close out another year on the Big Ball, thoughts turn to next year and all of the possibilities that a new year can bring. Similar to the start of any sports season, teams begin the season undefeated with visions of success and championships in their future. Using that same metaphor, you (as a team) start the year undefeated, untied and definitely untested in all that you can accomplish in 2015. Visions of success in your workplace, in your home and in your personal life abound. Thoughts of being a better Christian, a better father, a better husband, completing some type of physical challenge, losing weight, etc. fill your mind with endless possibilities for next year. You are going to take on the world!

With all of the wondrous ideas for next year, a man does not typically review the previous year for wins/losses in his personal life over the past year. Why not? In most businesses across the country, year end performance reviews are a not so welcome rite of passage that occurs at the end of the year. You have that distinct opportunity to sit down with your boss and get their perspective on your year. This can be good (we hope), bad or indifferent depending on his/her perspective. It doesn’t get any better than this!

Back in January 2014, Santini challenged the men of the Fort to identify one word that would define our year. Mine was “accountable”. It is a popular theme and certainly cliché considering all that I wanted to accomplish this year. Little did I know how this word would define my year in good ways and bad. Certainly, it is easy to highlight those successes that I had in 2014 but I cower at the thought of all the losses that I endured this year. Unfortunately, in retrospect it is easy to see how my team fumbled the ball this year!

As I reflect back this year on the word “accountable”, one thing strikes me…what would others perspective be of my year? How would my boss (wife, family, friends…and most importantly, God) review my performance? What is their perception of my year? I have a simple way to determine what that review might look like.

While we often speak of the ills and downfalls of participating in things such as Facebook, Twitter, Instagram, Snapchat, etc. there is a clear advantage to these if you want to evaluate your perception in cyberspace…unlimited server space.

A simple way to determine your persona …review all of your tweets and posts from the last year. Don’t have social media? Randomly select 25 personal emails that you sent this year especially those that were group emails. Then simply ask yourself…am I proud of my effort? How would God, my wife or my friends interpret my messages over the last year? Is there an underlying tone or innuendo? Do the messages match what my heart says? Even worse, what would my children think of the messages? Would I be proud to show my children these messages?

As the year comes to a close, before you put together those New Years Resolutions for 2015, I challenge you to conduct your own performance review. Is this the perception you want others to have of you?

TClap |
0

2014 Alcatraz Farewell Tour

Leave a comment
  • QIC: Cornhole and Decibel
  • When: 12/27/2014
  • Pax: Geico, Trucker, Gears, Senator Tressel, Mr. Clean, Lug Nut, Minuteman, Spitz, Jekyl, Package, Aquaman, Honey Pot
  • Posted In: Alcatraz

Fourteen men came out for a farewell tour of 2014 at Alcatraz.  It was a pleasure to be your guide for the last workout at the  Alcatraz this year.  We could not hit all the favorite obstacles at this AO but hopefully we hit some of your favorites.

Run around park
COP – Multiples of 14 for 2014
COP
28 SSH
28 IW
28 Mtn Climbers
14 Windmills
14 Merkins
28 LBC’s

Suicides – Exercise start when get to line, counts start when six arrives
1st pass
Lunge walk, 14 merkins, Run back, 14 bomb jacks
Karaoke,  14  , Run back, 14 bomb jacks
Run to end, 14 Burpees, run back 14 bomb jacks

2nd pass
Lunge walk, 14 squats, jog back, 14 monkey humpers
Side shuffle, 14 jump lunges, jog back, 14 monkey humpers
Run to end, 14 , run back, 14 Monkey humpers

Mosey to wall
14 dips
14 step ups – ea leg
14 derkins
14 step ups – ea leg

Turned over to Decibel

To the hill

Run half way up backward and then rest of the way forward

14 Wide Arm Merkins and 14 Diamond Merkins

Rinse and repeat

Mosey to right field

Run to center field, 28 monkey humpers, run to left field line 10 walking merkins each way, back to center with alternating lunge x28, back to right field with 14 burpees, back to center with alternating lunges x28, back to left field and 10 walking merkins each way, finally back to center field 14 burpees.

Mosey to playground

partner up

partner 1-hanging knee lifts, partner 2-LBC, switch

Rinse and Repeat

Freddy Mercury

Alternating plank punch and kickx20

Alternating heel touches x14

Windshield wipers x14

X’s and O’sx14

COT

Strive to be better men in 2014

12/27

TClap |
0

F3Dads of #Impact

Leave a comment
  • QIC: Rooney & White Lightning
  • When: 12/13/14
  • Pax: Bayheim, Abu, Jeter, Darth Vader, Hard Drive, Mr. Clean, Mrs. Clean, McGuyver, Red, Chaser, Flash, Shocker, Change Order, Cartwheel, Maximus, Hasselhoff, Icky Woods, Man of Steal, Senator Tressel, Martin Kratt, Mongoose, Sprinkles, Flat Tire, Princess Peach, Sniper, Gears, Sweet Sweet, Brick Master, Jeckyl, Luigi, Jeckyl Jr., Chip Shot, Trucker, Low Boy, Semi-Truck, Rooney, Jellyfish, T-Rex, Zima, Hot Wheels, ACME, Catfish, Turbo, Magnum, Hardrive, Ivan Drago, Cornhole, Roadrunner, Cakeboss, Flipper, Cocky, Crawdad (FNG), Jack Rabbit, Little Lightning, Keeper, Solid State, Impala, Twister, White Lightning
  • Posted In: Alcatraz, F3 Dads, The Fort

I dedicate this post to Jellyfish and T-Rex…the two greatest gifts God could have ever given me!

And so it is…that on December 13, 2014, after over 100 men and women attended The Fort/FiA Christmas party, 59 Dads and 2.0s posted for a #F3Dads workout on a beautiful December morning.

The Thang:

White Lightning on warm-up Q…

Line up
– jog to the fence and back
– butt kickers to the fence and back
– high knees to the fence and back
– Circle up
– SSH / IW / windmill / merkins / Mtn climbers x 10
– Circle Plank – tap person to your left and pass it around

Split up…Runners with White Lightning for 5k — Rooney on Q at Alcatraz with younger 2.0s

Runners:
– 2 miles to Trailhead park
– dads bear crawl up / 2.0’s merkins – flip flop
– dads bear crawl / 2.0’s lbc’s – flip flop
– plank o Rama
– mosey to the flag at veterans parks – pledge of allegiance
– Run to the YMCA
– COT

Bootcamp:
-Parachute – squat waves, merry go round, color swap
-Tunnel of Love – Dads plank & 2.0s go through
-Over Under – Dads plank and lay flat (2.0s go over under)
-Line Up bear crawl, lunge, jog (rinse and repeat back)
-Water break
-Everybodys it tag
-Sharks and minnows
-Windmill
-LBC
-LSF
-Superman
-Pull Rip Cord
-Merkin
-Russian Twist
-Windmill
-Mosey to baseball netting
-5 Burpees OYO
-Dads carry 2.O’s across field
-COT

PAX and 2.0s met at the Gold Hill YMCA after their split workouts for a 2ndF event on the soccer field. Hot Chocolate, coffee, Krispy Kremes and Dunkin Donuts filled the bellies of Dads and 2.0s. I would like to provide a special thank you to the M’s of White Lightning, Cake Boss, Mr. Clean, Zima and @wareaglesara (my M) for setting up the coffeteria! F3 would not exist without the sacrifices made by the M’s of F3 Nation.

I posted at The Fort on Saturday morning before the #F3Dads event. Aside from a great beatdown by Santini…he spoke of #Impact (Becoming men of #Impact). At the COT I watched Santini and Double D hand the Shovel Flag to CSPAN as the torch was passed to a new keeper of The Fort.

When I joined F3 in September 2013 there were no workouts in Rock Hill or Indian Land. There was no Coop, Ranch, Slow Burn, Golden Corral, or Flight Plan. These three men (Santini, DD, and CSPAN) of #Impact have inspired me to be a better man for the last year and a half.

Fatherhood is not easy, but it is one of the most important jobs I will ever have. Fatherhood is what made me realize the meaning of true sacrifice and the importance of being a man of #Impact. There is no greater #Impact I can have than on the lives of my two boys.

It was an honor to spend an hour with other men and their 2.0s Saturday morning. What a powerful image it is to see so many dads with their 2.0s. This is the America I know and love. This is the #Impact of F3. Men of The Fort…Thank you for the #Impact you have had on me and my boys!

TClap |
0

Hype of the Army – Navy football game….

Leave a comment
  • QIC: Trucker and Gears
  • When: 12/13/14
  • Pax: Trucker, Gears, Cornhole, Smuggler, Change Order, Cable Guy, Mr. Clean, Sen Tressel, Gecko, Maximus, Zima, Decible
  • Posted In: Alcatraz

Even though YHC never played football nor was in the service, my family members went through their college careers at the Naval Academy. So YHC has had a special connection to todays game and the importance of our military and how they learn to be leaders and be accountable. Unlike other schools, their rivalry is not about hating the other, it’s about pride and duty. Isn’t that what we are called to be as leaders, fathers, and mentors? It’s not about being better than the guy next to you, it’s about helping and “I am Third”.

So in honor of this great tradition, YHC and Gears lead the PAX on a Navy PT theme. 12 PAX decided to challenge themselves after our F3 Christmas party the night before with lots of cold suds.

The Thang:
Mossy in formation through the streets of Tega Cay.
COP x15 each:
SSH
IW
Merkins (for those doing the December Merkin Challenge)
Russian Squats
Windmills

Mossy to playground and pick up a paver on the way; break into 3 groups
Group 1 = 10 pullups
Group 2 = 5 Mountain Burpees
Group 3 = 15 Squats with Pavers
Rinse and repeat

Mossy to baseball field and line up at one end:
Army crawl to other side and do
10 merkins, 20 LBC, 10 wide arm merkins, 20 Russian twists, 10 diamond merkins, 20 scissor kicks
Army crawl back and repeat cycle.

Navy seal sit ups
Flutter kicks
Rinse and Repeat

Handoff to Gears

Line up in parking lot and complete slurpies
Sprint to first cone and back, 10 Sgt Dan rotations
Sprint to second cone and back, 1 burpee
repeat until you hit 5 each

Run to Tega Cay Golf Course trail and pickup a nice rock
Jack curls: 1 merkin with one hand on rock, 4 bicep curls. Increase to 10/40 and alternating hands on rock
Run back to COT

As always an honor to lead a great group of PAX and grow as a leader and be accountable. We continue to ask for prayers to those PAX injured and for the sad clowns. To our service members, prayers to all who serve this country and have to be away from family during the holiday season. GO NAVY!

Trucker

TClap |
0