What to do, what to do?  I know-how about the legendary Board of Pain?!  See below for where you ended.  Deacon gets the #pompom… for now!

The Challenge:

•   Burpees – 100
•   Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
•   Ski Abs – 100
•   Merkins – 100
•   Deep Squats – 100
•   LBCs – 200
•   Carolina Dry Docks – 100
•   Russian Twists – 100
•   Mac Tar Jai– 100 Cash, Smuggler, Cornhole, Minute Men (10)
•   Jump Squats – 100 Trucker, #swagdad (85), Freebird (50), Gecko (50), Funhouse (50), Jekyll (50)
•   Mountain Climbers – 100 Deacon
•   Shoulder Raises – 200
•   Mary Catherines – 100
•   Hello Dolly – 200
•   Wide Arm Merkins – 100
•   Squat Jacks – 100
•   Nippler– 100
•   Burpees – 100

NMM

• Great to see Funhouse who’s been going through #beatdowns of his own at work.  Sleep is overrated.  good to finally see you.  I will take you up on that 4am coffee.  who am I kidding- beer
• Cornhole slid into home at the end of the workout.  While appropriate and somewhat funny- how itchy were you and did you clog your shower from errant grass clippings emanating from your #netherworld
• July’s Board of Pain was Gecko’s virgin post.  That is a wow.  Glad you came back after those.  How did you feel after Saturday?  #PTSD?
• Smuggler kicked a$$ on upper body.  Self proclaimed “not his strong suit”  Couple more grunts and would have thought you were in the birthing business

Great job Saturday.  I know you were all worthless for birthday parties, aeration, honey-dos, Home Depot and even getting off of the pot in your #readingroom the rest of the day.  Your welcome.

Jekyll

After a great night celebrating the Fort 2nd Yr anniversary, 19 PAX (1 FNG) crawled out of bed into the gloom, not knowing what to expect. YHC didn’t even know he was scheduled to Q till the night before. So YHC and Cable Guy quickly developed a game plan during the invergence. Cable Guy suggested we just run as far as could towards Gold Hill Road/SC160 with burpees in between. YHC didn’t even flinch and said Aye! Drive over that morning in the gloom, the clown car (PAX from Knightsbridge) asked YHC what was on tap and inquired if there was burpees….of course YHC response was nah, no running or burpees, maybe some pull-ups though….

The Thang:

Cable Guy lead the PAX with a lap around Runde Park to COP

10 Burpees OYO, 25 SSH, 10 Merkins, 25 IW, 10 Burpees OYO, 25 squats, 25 Peter Parkers, 10 Burpees, 25 Parker Peters.

Nice running pace towards the golf house, at various intervals, stop and do various counts of burpees till PAX got to Windjammer Road. Trucker took over and the PAX ran back towards Runde Park, stopping for some Mak Tar Knee Jai’s and more burpees till the PAX got to the tennis courts. PAX broke into 4 groups, rotated to each corner with: 15 Merkins, 20 squats, 20 lunges, 10 burpees. PAX then took off towards the hill, with another stop of burpees. At the hill, PAX completed 5 runs up/down the hill. Bottom of hill was 5 burpees, top o fhill was 5 LBC. Mossy to Runde for 25 Hello Dollys and protractor.

Great work by all PAX for suffering through the burpeefest. Lots of chatter during the workout that even spilled over through Tuesday! Overall, PAX did approximately 115 burpees, but who’s counting!

After the shovel flag was planted, and the disclaimer was recited, 14 strong headed out for their weekly beatdown at Runde Park.  Here is what they did:

The Thang:

Funhouse at Q

RAR (run around Runde)

COP

SSH x 35, IW x 20, Low/Slow Squat x 20, Slow Merkin x 10, Windmill x 10, SSH x 30 (gradually faster cadence)

Mosey to retaining  wall behind home plate for some step exercises: step up (10 R/L), step down lightly (10 R/L), fast pace step up (10 R/L).

Mosey to bottom of big hill behind Runde (the Intimidator) for Jacob’s ladder:

Run up hill, 10 burpees, run down, 9 burpees, run up, 8 burpees, run down, 7 burpees , etc.  (Q calls audible to stop at 7 – the Pax breath a collective sigh of relief!). 

At the bottom of the hill, all Pax line up for indian run/bear crawl up the Intimidator.  Last man runs to front, everyone else bear crawls.  Bear crawl run all the way up the hill, down the path and back to the park.

Hand off to Senator Tressel

Mosey to playground and split into three groups

Group 1:  10 pull ups, Group 2:  20 merkins, Group 3:  10 reverse 2 steps up the picnic table.  Rinse and repeat two more times.

Mosey back to park and circle up for Tabata:  30 sec interval workout  20 secs on, 10 secs off (rest).  Do 8 sets (30 sec) of each exercise:  squats, Russian twists, wide-arm merkins, and burpees 

COT

After last week’s plunge into Lake Wylie, and Cornhole’s close encounter with a deer, this week’s workout was uneventful:    just some good hard work by the Pax.  The big hill behind the park is becoming more and more popular with Alcatraz Q’s.  Whenever we start to head down it, you can hear the ‘oh no’s’ and ‘ooh’s’ from the Pax because they know what is coming. This hill is now called ‘The Intimidator.’  Funhouse made good use of The Intimidator today with his burpee ladder and loooong indian run/bear crawl up the hill and down the path back to the park.  YHC borrowed the Tabata from Chicken Wing and brought it to Alcatraz.  Tabata’s are tough, but the Pax seem to have enough energy this morning to poke fun at the Q during the first couple rounds of squats and Russian twists.  No more jokes were heard once we got to the merkins and burpees, though.  Welcome FNG/Tan-line, who, we found out, is a former law enforcement officer.  Those who went to Dunkenteria after the workout got to see his scar from a serious gun shot wound a while back.  Glad you are still with us, brother and we hope to see you back next week.  Wow – what a great day for F3 at Runde!   It’s always a blast to Q and a privilege to be part of such a fine organization.

Announcements:

Invergence less than a week away – all Fort Mill/Rock Hill/Indian Land pax encouraged to attend.  Check your email about what F3 means to you and respond!

CSPAN and his wfe are hosting a couples shower (yes – it is a couple’s shower) for Car bomb and his future wife on Saturday, Sep 27.  Contact CSPAN for the specifics

Fitness Test next Tuesday, Sep 24 at WEP.  Only local Fort workout that day.  Check your fitness level.

Praises for a successful surgery and recovery for Decibel’s son.  Encouraging report on our brother Spark Plug who is recovering from a serious illness.  We miss you, brother.  Be well!

With the promise of punishment looming from my own misbehavior the night before at Buffalo Wild Wing( 10 wings, fries, 3 beers) YHC did not disappoint.  Little did he know that his partner in crime, Cornhole had his own ideas for Game Day.  Punishment indeed.  8 men anted up with a heavy dose of Crazy 8’s and Monopoly and finished at splash planet.

Jekyll on Q

Ring around RUNde

SSH x 20; Merkins x 20; Squats x 20

Crazy 8s

Run THE HILL loop with 8 jump ups and 8 dips at the top and 8 burpees and 8 heels to heaven at the bottom.  Repeat 8 times.  #snotwoggler

Plank o’rama while we wait for the six

Partner up
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
Stations
1 (GO) – 20 SSH
2 – 20 CDD
3 – 20 Hello Dollies
4 – 20 Mtn Climbers
5 – (Jail) 10 Burpees – (Just Visiting) 10 Windmills
6 – 10 Wide Arm Merkins
7 – 20 LBC’s
8 – Bear Crawl to Fence
9 – (Free Parking) 10 Bomb Jacks
10 – 10 Diamond Merkins
11 – 20 Russian Twists
12 – 20 Sumo Squats
13 – (Go To Jail)
14 – 20 Merkins
15 – 20 Freedy Mercury’s
16 – Lunge Walk to Fence
Goal to make three times around

Mosey to Marina with pain stations
5 hydro Burpees
Swim to dock and back
Mosey back to virtual COT

-“borrowed” #crazy8 from CLT Metro “Ranger” WO.  Was a beast and a total #smokefest.  I don’t believe Ranger has THE HILL like we do…

-we were all drafting behind Backdraft today.  Good work man.

-I was ready to bail at 7 rounds with 3-4 minutes to go until I was called out by Cable Guy to finish.  Thanks brother- needed that- #accountability

-Monopoly was fresh and new way to deliver pain.  S/O to Cornhole for bringing this creative work out to the PAX.  Oh and thanks for adding more burpees to the morning.  We hadn’t done enough already.

-Cable Guy modestly let us know he was sick and that he did the BRR.  Once or twice…

-Was an imposter Cable Guy this morning.  Did not hear one audible “contribution”

-Special thanks to Cornhole for the opportunity to contract E. Coli with our baptism

I am worthless for the rest of the day…

Jekyll

With the snooze button mashed until 6:15, YHC pulls into the parking lot wearing his usual uniform of running shorts while holding shoes, socks, shirt in hand.  A little mumble chatter ensued as we waited for the rest of the 11 strong Bojangles gets the #Kotter award( as in Welcome back Kotter) with his first post in a while.  Good to see you bud!

Smuggler on the Q

Ring around the RUNde

40 SSH

20 Windmill

10 Merkins

20 Mtn Climbers

Mosey to the small field wall split into 2 groups

1’s sit 2’s bear crawl to 2nd base, jog back Switch

Second cycle, Crab Walk.

Third cycle, run around the field.

Both groups Indian Run to the road at the top of the hill. Mosey to the bottom of the hill

1’s do exercise of 2’s choice 2’s run to the top and back switch and repeat 3 times.

Exercises Done

G1: Wide Arm Merkins, Incline LBC, Calf Raises

G2: Squats, Merkins, Grave Diggers

Q note- ‘Execution proved much harder than planning.’

Hand Off to Jekyll

Backward run up the hill(crowd pleaser), Plank till 6 arrived

mosey to field for 6 minutes of Mary

LBC, Dolly, Russian Twists, Rosalita, X/O

mosey to playground- the long way…

Sound off in 3’s

G1 Pull ups x10.  if come off the bar- 5 burpees

G2 Steps ups- 10 each leg

G3 Ab exercise of choice

Rotate/Rinse/Repeat 3 times

Gave the choice of burpicides or Jack webs… consensus was Jack Webb

Jack Webb 10×4

COT

Great work today by everyone. Smuggler- thank for the hills.  I mean really… thank you. Prayers for our BRR brothers and those that are on IR.  Enjoy your families today Gents- make it a great day!

Info on Blood Drive- see email below- please do this today guys if you can- M’s included.  its important and an easy way to help.

9am-1pm in the Lake Ridge Community in Tega Cay.  1039 angelica lane, Tega Cay 29708

I couldn’t think of a better way to spend my 33rd birthday than Qing my first Alcatraz with my fellow F3 brothers.  We rolled into Tega Cay ready to roll at 0630 Sharp.  We started off with a warm up lap around Runde Park led by Jekyll and then CSPAN joined in on the fun.  Hand off to Smuggler for a 15 minute warm up.

The Thang:

SSH, Mountain Climbers, Merkins, LBC’s, and more that I cant remember.  Mosey to the steps behind the baseball field for 20 step ups with each leg.  Hand off to Audit.

Mosey to the left field foul line for a series of long jump/burpees.

Long jumps to the first white sign on left field wall with a burpee in between each long jump.  Once you get to the white sign you do burpees for how ever many jumps it took you to get there (farther you jump, less burpees you do).  repeat long jump burpees to the second white sign.  On the way back to the foul line you do long jumps with 5 second count of 6 inches in between, with merkins at the end for how ever many jumps it took. Next was a choice of long jumps to the first sign and 15 burpees or long jumps all the way to the second sign and 20 merkins.  Only a few were brave enough to go with the burpee option.

Mosey to the t ball field corner for 20 minutes of 4 corners.

corner 1 – burpees, corner 2- lbc’s, corner 3- merkins, corner 4- squats.  we started off with 7 reps and increased by 2 each time around AMRAP for 20 minutes.  I think Jekyll won getting all the way through 17 reps of each station. (This was BRUTAL)

Mosey to center field for dealers choice ab lab for the last 10 minutes.

I thoroughly enjoyed my first Alcatraz Q and fellowship with the PAX.  I must say, I am looking forward to coming back to Tega Cay again soon. AYE!