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

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

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