13 brave men braved the weather to take a beat down from the visiting Deacon and Decibel.  They were not disappointed.
Q: Deacon

Mosey to the baseball field

COP:

SSHs (20x), IWs (20x), WMs (15x), Wide Arm Merkins (20x), Slow Sumo Squats (20x), Dying Cockroach (20x), Stationery Lunge Walks (10x), Mararcin Night Clubs (15x)

Mosey to the parking lot:

Drill 1: Jog to/from line, Right-Side Karaoke, Left-Side Karaoke

Drill 2: Backpedal to/from line, Right Shuffle, Left Shuffle

Drill 3: Cross-Fit push ups to the lines, jog back (rinse & repeat)

Drill 4: Windsprints (2x)

Mosey to the other baseball field

Partner Drills
—————–
Line up from home base to 1st base.

Drill 1: Fireman carries to the 2nd & 3rd base plate(2x)

Drill 2: Wheel barrels to the 2nd & 3rd base plate(2x)

Drill 3: Centuries
– One partner runs to the 2nd & 3rd base line while the other does MackTar Jies (100 total, single count)

– One partner runs to the 2nd & 3rd base line while the other does LBCs (300 total, single count)

– One partner runs to the 2nd & 3rd base line while the other does Peter Parkers (100 total, single count)

Baseball Field:
——————
Pyramid stations at each base: CDDs, Parkers Peters, LBCs (reps of 5 up to 15 then down)

Q: Decibel

10 Sidewinder Burpees

Break into four teams and complete the following

4 stations:

Station 1:  Playground- 10 pull-ups and 20 dips

Station 2: Hill by batting cages-bear crawl up, run down, reverse bear crawl up, walking merkins

Station 3:  Wall behind home plate- Step ups

Station 4:  Center Field: 20 X’s and O’s, 20 LBCs and 20 heels to heaven

Rinse and Repeat

10 serpentine burpees

COT

Moleskin: One word challenge for 2015. Instead of having a New Year’s resolution, think of one word that defines how you would like to improve your leadership. Over the next few weeks, create an action plan to make this improvement.

Praises:

Zima’s adoption finalized

Noah is properly using a spoon to eat

16 Pax gathered for a post Thanksgiving party at Runde Park complete with running, pavers and some burpees but no Turkey! Whether you smoked it, deep fried it, backed it or went turkey free we all have a lot to be thankful for! I am very thankful for how F3 and everyone in it has been a positive influence on me and each other throughout this past year! #F3counts

The Thang:

Cable Guy QIC

Run around the trail

COP in the parking lot

25 SSH

12 MC

12 PParker

12 PPeter

25 SSH

5 Burpees

25 Slow Squat

25 SSH

10 Burpees

4 corners of pain:

Split into 2 groups

2, 4, 6, 8 Burpees

2, 4, 6, 8 Merkins

2, 4, 6, 8 LBC

2, 4, 6, 8 Squats

1,3, 5, 7 Burpees

1,3, 5, 7 Merkins

1,3, 5, 7 LBC

1,3, 5, 7 Squats

Hand off to Aquaman QIC

Pick up a Paver

Groups of 3

Group 1: 25 Merkin each arm up on block run to fence and back

Group 2: 50 Paver swings run to fence and back

Group 3: 25 Paver Curls, 25 Paver press, 25 Paver Tricep extension run to fence and back

Group 4: 25 Paver Lunge each leg run to fence and back

Group 5: 50 Paver leg lifts run to fence and back

AB Blast

COT

T’was a fine morning in the gloom- a brisk 28 degrees did not deter 15 manly men from sharpening their bodies and their minds.  We were graced with two FNGs- welcome brothers’ Tater and O2 as well as a visiting brother from Area 51- glad to have you, Strange Brew.  You are welcome back any time.  Brief talk about our blessings and remembering to find them and count them by not getting mired down in day to day inconsequential setbacks or disappointments.  Off we went…

RAR(Run around Runde)

COP

SSH 10, 15, 20, 25

Mountain Climber 10, 15, 20, 25

Squat 25

Monkey Humpers 25

Merkin Clock- # of merkins per clock position 1-12. #crowd pleaser

Mosey to THE WALL

Lunge walk to fence, hop fence, bear crawl hill, 10 bomb jacks

run back

bear crawl to fence, hop fence, squat walk hill, 10 bomb jacks

run back

psycho bunny to fence, hop fence, run hill, 20 SSH

run back

In/Outs x 20

… Hand off to Smuggler who provided instruction on a triple loop of Runde. Apologies to the PAX for abbreviated and partially inaudible directions, but everyone got the gist and took off.

20 Merkins at the Firehouse      Mosey to the top of the hill and down to the batting cage.

Bunny Hops to the top of the hill and mosey to the gate at the far end.

50 LBC’s

Mosey to the playground for 20 pull-up’s.

Mosey to the firehouse and go again….and again

Some speed work across the ball field.      75%      100%      50%      100%      Always a favorite when the legs are already tired!

Finally split the group for:

Wall sit and Lunge Walk

Wall sit and feet first Crab Walk

Wall sit and feet first bear crawl. (I think this is when our Strange Brew decided to audible a Balls to the Wall.)

Balls to the Wall and Lunge walk

It is always an honor to lead such a great group.  Thanks for pushing me and each other.- Smuggler

COT

NMM:

Tough workout today men.  Everyone did exceptionally well.  We moved in one giant herd today.    Remember to be thankful for all that you have that is right in front of you.  Don’t look 10 feet past, desiring something else.  In that spirit:  a few observations:

• been 1.5 years for me with F3.  I still get #mumblechatter about my coffee cup.
• been 1.5 years for me with F3 and I still can only do 4 legit pull ups.  had to modify #JVTEAM
• Tater is old man strong.  55. #respect
• plank position “6 inch” jokes never get old.  they should, but don’t.  #maturity
• Overheard from Strange Brew: “used to be whenever I would drive by a park- I would think- hey there’s a park. Now I drive by and think- hey there’s a GYM”  right on, brother.  Aye!
• Congrats to Decibel’s 2.1.  M and 2.1 healthy and home.  #sleepisoverrated
• Solid F2 gathering for coffeeteria following the beatdown.  If you have not made this part of your morning routine, I highly recommend
• MONDAY: ALL FORT AOs Converge at The Armory 0515; THURSDAY: ALL FORT AOs Converge to The Ranch 0600
• F3 Christmas party- DEC 12th.  M’s included.  get a sitter now.  http://www3.signupgenius.com/mobile/index.cfm?action=signups.signup&URLID=70a0e4ca4ab2daa8-f3fia&emailid=23162087
• Check the website: Joe Davis Run, F3 Dads,

As the PAX rolled out of the nice warm cars, Cornhole took us all for a lap around the park to get the blood going and warm up the joints (though the joints didn’t warm up till near the end of the hour).

 Line up on LF foul line: 20 SSH

High knees to opposite side of park and complete 20 IW

Butt kickers back to LF foul line and complete 20 Squat

Lunge walk to middle of fence and jog to opposite side of park and complete 20 Windmill

75% run to LF foul line and complete 20 Mtn Climbers

Karaoke to opposite side of park and complete 20 Merkins, return to LF foul line

Side Shuffle to opposite side of park and complete 20 LBC, return to LF foul line

Side way bear crawl to first sign on fence, swap to second sign on fence, sprint to opposite side of park and complete 20 Freddy Mercury

Bear Crawl – Crab Walk to LF foul line and complete 20 Peter Parkers

PAX choice from left to right: Person calls exercise for pack while he Sprints across field and back

Turn over to Trucker

Bear crawl to top of hill and mossy to crosswalk

Burpee time! 10 burpees at top of hill, run to bottom of hill for 9 burpees, run back up hill for 8 burpees, run to bottom of hill for 7 burpees, repeat until PAX returns to top of hill after competing 1 burpee at bottom, finish hill run with 10 more burpees. A PAX mentioned if this was a black diamond workout…… finish with protractor for a rest.

Mossy to baseball field. Run to third base, 1 burpee, run to second base, 2 burpees, run to other second base , 3 burpees, run to first base 4 burpees, rinse repeat reducing by 1. 20 LBC

Line up on RF foul line, sprint to first light pole, 1 burpee, sprint to second light pole, 2 burpee, sprint to third light pole 3 burpees, sprint to fence, 4 burpees.

Return to RF foul line with 2, 4, 6, 8 squats at each light pole to RF foul line. 20 chop sticks

Sprint back to fence and 5 burpees. 20 LBC

COT

Not much chatter throughout workout, either too cold to speak, or PAX out of breath. YHC was definitely winded throughout, but glad PAX pushed each other. Great to see Cable Guy back in action, what a workout for his return! Prayers to Decible on a healthy delivery of their baby girl Wednesday and prayers to Geecko’s family on loss of father-in-law. Goal was to squirm if the word Burpees was mentioned rest of the week, and hope YHC succeeded. Always an honor to lead and be pushed by all PAX.

Trucker

Posted on behalf of Aquaman

The rain and cold that spoiled trick or treaters the night before only provided a good nights sleep for those brave enough to come out to Alcatraz. The dome evaded Alcatraz and left 14 hungry men shivering, cold, and wet….with Truckers cry…”let’s get this thing moving!” It Began…

The Thang:

Mosey to the tennis courts for COP and suicides:
SSH
Squats
Merkins
CDD
SSH
Imperial walker

Suicides:
Side to side half way/all the way: 10 merkins repeat X3
Sprints half way/all the way: 10 sumo twerks (if you wanna know, join me at my next Que) repeat X3
Bunny hop followed by 3 merkins/full court run back X1
Full court sprint run backwards full court X3

Mosey to wall near golf course:

Address the wall with 10 step up kick lunges, 20 triceps dips, 30 squats X3

Address the walk, By twos: bunny hop up onto the wall, bear crawl to the top, followed by 30 LBCs X3

Mosey to the bottom of the hill and pick up a landscape size rock.

30 curls, 30 triceps over the head, and 30 rock swinging squats(kettle bell style)
With rock in tow, run backwards to the top, jog to the bottom.
With rock in tow over head, run to the top, jog to the bottom.
Drop he rock and sprint to the top and mosey to the fairway.

Ab circle:
Elbow plank for 30 seconds, then 20 knees to elbow planks.
Roll to back for protractors, LBCs, and heals to heaven.

Find a partner that will push you and all out hustle back to Alcatraz for COT.

Until next time
Aquaman

11 game pieces (PAX) gathered for a sprint fest and monopoly F3 style beat down. 

The Thang

COP
40-SSH
25-Mtn Climbers
25-LBC’s
25-Hello Dollies
Merkins, CCD’s, Merkins, CCD’s
Mosey to infield wall
3 cycles of karaoke across baseball field, inverted wall walks – Crowd pleaser, especially for the first time contestants.
5 cycles of sprints across baseball field – enthusiasm really increased after 3rd cycle

The Race Car (ST) handed off to The Shoe (CH)

3 cycles of bear Crawls and wall sits as waited for daylight.

Mosey to other field – Monopoly
Partner up – someone you don’t know very well
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise.  Switch and repeat
If roll same number back to back go to jail
Stations
1-(GO)-20 SSH
2-20 CDD
3-20 Hello Dollies
4-Karoke to fence and back
5-20 Mtn Climbers – karaoke
6-60 Calf raises – 20 each position
7-(Jail) 10 Burpees – (Just Visiting)-10 Windmills
8-10 Wide Arm Merkins
9-20 LBC’s
10-Bear Crawl to Fence & back
11-20 Peter Parkers
12-20 Mac Tar Jai
13-(Free Parking)-10 Bomb Jacks
14-10 Diamond Merkins
15-20 Russian Twists
16-Side Shuffle to fence and back
17-20 Ski Abs
18-20 Sumo Squats
19-(Go To Jail)
20-20 Merkins
21-20 Freedy Mercury’s
22-Lunge Walk to Fence & back
23-20 Parker Peters
24-20-Plank Punches