Category: Alcatraz

F3 Dads – Never to old for a Parachute…

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  • QIC: Rooney
  • When: 11/08/14
  • Pax: Homer, Hasselhoff, Icky Woods, Atticus, H, Bolt, Mega Bob, Dry Bones, Crab Cakes, Diddy Kong, Scrapper, Change Order, Lightning, Semi-Truck, Old Bay, Keeper, Picaso, Lioness, Acorn, Cyote, Deacon, Free Bird, Ranger, Sugar Cube, Sweet Sweet, Gears, Brick Master, Chicken Wing, Little Wing, Ralphy, Bayheim, Jeter, Picaso, Beacon, Early Bird, Solid State, Impala, Rooney, Jelly Fish, T-Rex
  • Posted In: Alcatraz, F3 Dads, Flight Plan, Golden Corral, Ring of Fire, Slow Burn, The Armory, The Fort

41 Dads and 2.0’s came out for a beautiful morning at WEP!  Although most Pax had been up early to post at there respective locations…they doubled down and came back for more (money back guarantee)!  In my case…my 2.0s are up before 6 A.M. every Saturday, so they were ready to roll when I posted in the #gloom.

While waiting to begin, the 2.0s made the most of the pre-workout mumble chatter by playing tag, running towards the playground and uniting with other 2.0s that were there!  I could not be more proud that two of the PAX were students at my school!  What an example they are for these younger 2.0s…#F3Counts.

-We began with a prayer and then moseyed out to an open field.  Of course my 2.1 and 2.2 were running around behind me while everyone else listened…but this is why we do it (and it did not surprise me)!

-Circled up with 2.0s in tow for our warm up in cadence:
-SSH – 10
-Merkins – 10
-Low, Slow, Squat – 10
-Windmill – 10

Tunnel of Love:
-Dads planked while kids crawled through the tunnel

Red Light, Green Light – 3 Rounds:
-Line up on a tree line
-2.0s run, Dads Bear Crawl

Races – 2.0s vs Dad:
-1st Race – 2.0 runs down to marker (cone) and back while dad starts with a burpee, runs to marker, does a burpee, runs back
-2nd Race – 2.0 runs down to marker and back while dad does 2 burpees, runs to marker, does 2 more burpees, runs back

Water Break (These are very popular among the 2.0s and many of the PAX (myself included)…not something common in an F3 post)

Mosey to Parachute:
-Make a mushroom
-Fist Bump – Fist bump your 2.0 partners and your father before getting caught by the parachute (8 rounds)
-Fruit basket mix up – Apples, Bananas, Oranges, and Pears (8 rounds)

Many of the 2.0s discovered that there was an opeing in the center of the parachute.  They enjoyed popping their heads through the middle while fellow 2.0s generated a parachute wave.  The conclusion of the parachute activity endend in a pig pile of 2.0s.  The pig pile was under the parachute…hilarious!

Mosey to Cones for Tag:
-Family Partner Tag
-Family vs. Family Partner Tag
-Blob Tag

Water Break

Mosey for some Mary in cadence:
-Flutter kicks
-LBCs
-Russian Twist
-Superman
-Pull Rip Cord
-Recover

Mosey

COT

I was inspired by the F3 workouts White Lightning Q’d this summer #ISI.  My 2.1 (Jellyfish),  was my inspiration for this Q.  Jellyfish continually asked me, “when can I come workout with you again?”  After repeatedly asking to post I decided there must be something significant that happened for him.  Who better to step up for than our 2.0s…right!

I don’t think that it was the workout that Jellyfish really wanted (although the parachute was pretty fun).  It is the same thing we get from the PAX…the fellowship and deepening of our faith.  It doesn’t really have anything to do with the workout, but the significance of our children’s time with us…their dads.

I don’t know what a good relationship with a father looks like.  I don’t know if my relationship was bad, mediocre or great. I do know that I wish it were more than it was and will be.  I am hard on myself as a professional and husband.  However, I am the hardest on myself as a father.  What a responsibility…not just to raise your children, but in my case…raise two little boys to be men!

As a man…sometimes you need to do burpees, sometimes you need to fellowship at lunch, but sometimes you need to pull out the parachute!

Aye!

 

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No Fartsackers under the Spotlights of Alcatraz

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  • QIC: Gears and Maximus
  • When: 11/08/14
  • Pax: Change Order, Spider Man, Pick Six, Audit, Sen Tressel, Cornhole, Decibel, Pink Slip, Minute Man, Maximus, Gears
  • Posted In: Alcatraz, The Fort

The wardens of Alcatraz knew we were coming this morning and had the spotlights on to lockdown potential fartsackers. Fortunately 11 Strong Men decided it was time for a prison break and thawed out to take up the challenge for the VQ of YHC followed by Maximus for the 2nd half.

The Thang

Mosey around Windward to warm up the body temps.

COP (SSH, Imperial Walkers, Windmills, Mountain Climbers)

Mosey to baseball field.

Count off into 2 groups.

Group 1:
Karaoke down 1st base line to warning track.
5 Lateral Squats per leg
Shuffle to Center Field on warning track
Switch direction and shuffle to 3rd base line
5 Lateral Squats per leg
Karaoke back down 3rd base line.
10 Low slow squats to finish.

Group 2:
Wall Sits w/ 25 lb KB mason twist and 3x overhead press (aka “the wave”).  Repeat till Group 1 is finished.

Switch.

Line up at home plate
From HP to 1st, Indian Run: lunge walk/chair squat
From 1st -> 2nd -> 3rd, Indian Run: Plank/Bunny Hop over legs
3rd to HP, Indian Run: lunge walk/chair squat

Mosey to Playground
Group 1 does box jumps
Group 2 does pull ups
swap, rinse and repeat x3

Hand Off to Maximus

Line up arms width apart

Walking gator merkin to the trash can, sprint to the gate opening for 20 CDD, sprint to the finish and plank

Bring it back by sprinting to the gate opening, 20 CDD, sprint to the finish for 10 merkins and flutter kick while you wait

Circle up for:

25 Moroccan Night Clubs
16 Mak Tar Jah
10 Burpees
Diamond Merkins
Boats & Canoes
X & O’s
Hello Dolly
Grave Diggers

Line up along the fence line:
Sprint to the infield dirt, 10 burpees, 10 CDD
Sprint back 10 wide-arm merkins, 20 LBC
Seal Sit Ups
Peter Parker
Parker Peter

Mosey back to the playground:
½ Group 10 Pull Ups while the other half dips till the last man finishes the Pull Ups

Repeat

COT:

Announcements: F3 Dads today at WEP (good showing), Joe Davis Run in January, Baxter trail run 10k in November, Sole Redemption.

Prayers for Babies new (Audit) and upcoming (Decibel), Speedy recovery for those on DL.

Fantastic opportunity for my VQ, thankful for the guys for showing up in below freezing temps and working out frozen limbs.  Looking forward to the next one.

Gears

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The Dome Over Alcatraz – No More!

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  • QIC: Aquaman
  • When: 11/01/14
  • Pax: Cornhole, Trucker, Zima, Change Order,Smuggler, Jekyll, White Lightning, Cash, Decibel, Gears, Minute Man, and Senator Tressel, FNG/ Pink Slip (Joe Morgan)
  • Posted In: Alcatraz

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

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Inverted What? – Monopoly

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  • QIC: Senator Tressel, Cornhole
  • When: 10/25/14
  • Pax: Decibel, Smuggler, Cash, Minute Man, Change Order, Serrano, Gears, Crab Cakes, Spiderman
  • Posted In: Alcatraz

F3 Monopoly

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

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HOLY HILL

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  • QIC: Smuggler and Decibel
  • When: October 18, 2014
  • Pax: Spiderman, Boeheim, Serrano, Trucker, Tatoo and Badger
  • Posted In: Alcatraz
A non-sausage fest crew arrived for a fun filled adventure.  The hill was a fan favorite and was a  great kick off on a fine fall morning.
The Thang:
RAR – Run Around Runde
COP
35 SSH
10 Windmills plus a few SLOW Windmills
20 Mountain Climbers
   20 Imperial Walkers

Find a spot on the wall behind the dugout
20 Derkins
20 step up’s each leg
20 Dips

To the hill
Top to bottom – 2 burpees
Bottom to top – 2 bomb jacks
Add two per trip (When Smuggler said multiplication, the PAX quickly corrected by error).
Stop at 10.  Five trips up and down the hill total. T-claps to Decibel, who made six trips look easy while going back to make sure no man was left behind.

Mosey to the Small Field Wall

Lunge walk to second base line and back.
Sit on the wall for 1 minute
Decibels turn
Backward lunge walk to second base and back
Wall sit
Bear crawl to fence
Crab walk back to the wall
Balls to the wall
HIgh knees to the fence
But kicks back to the wall
Balls to the wall
Mosey to dugout
Green Sally merkin challenge (fan favorite)
Mosey to the playground
5 pullups (full range)
20 dips
Rinse and Repeat
Rinse and Repeat
LBC until all done
Ab lab
X/O’s x15
Hello Dolly x15
Boat/Canoe
Freddy Mercury x15
A great Q by smuggler was followed by a few cool down exercises by myself.  It is great to see several newer faces for this non-sausage fest AO.
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Pre-Blast: The Fort Thanksgiving Convergence @ The Ranch

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Turkey

All PAX,

The Ranch will be hosting Thanksgiving breakfast full of pain and discomfort.

I know it sounds appealing, however the best part will be you’ll be with your F3 brothers in fellowship expressing Thanks for all the encouragement and “sharpening” our brothers have done for us this year.

Join Santini and Pusher as they lead us around The Ranch AO with some side dishes of merkins, LBCs and of course burpees. There may even be a surprise or two for attendees, especially after the 6 week detox cleans ends. Hummmmm…….interesting!

Post time will be 6am

Location is The Ranch, Springfield Elementary parking lot (soccer fields in front)

Qs are Santini and Pusher

All AOs are converging this day at The Ranch.

Any questions, let Cake Boss or Pusher know.

Don’t forget the Shoe Donations for Charlotte Rescue Mission. Bring those to all workouts until 11/22.

 

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Board of Pain Returns

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  • QIC: Jekyll
  • When: 10/11/2014
  • Pax: Deacon, #swagdad, Trucker, FreeBird, Cash, Smuggler, Cornhole, Minute Men, Gecko, Funhouse
  • Posted In: Alcatraz

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

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Those Pavers are only 4lbs…that’s easy

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  • QIC: Aquaman & Maximus
  • When: 10/04/14
  • Pax: Badger, Smuggler, Change Order, Cornhold, Beaker (welcome back), Minute Man, FNG (Stacker), Gears, Jeckyl, DD, Senator Tressel
  • Posted In: Alcatraz, The Fort

13 of the Tega Cay PAX rallied at the Rock we call Alcatraz for Aquaman’s VQ. With the creativity and pain, this shall not be his last. It began as so many of the Fort workouts began this week. It was a lesson from Trucker and Cable Guy….and so it began with:

The Thang:
10 BURPEES OYO
Grab pavers for a warm-up run of the circuit
Static stretch across parking lot had everyone confused. This is his VQ and we’re stretching?
COP- “burn the body”
Calf raises on the pavers x 40
Slow sumo twerk (Maximus was embarrassed that he brought an FNG to this show)x 20 w/ 10 single ct bursts
Single leg lunge x 20 w/ 10 single ct burst switch legs
Mountain climbers x 40 Mosey to stage 2 without pavers
15 yards squat jump burpee
15 yards bear crawl
15 yards leg lunge
50 SSH
Repeat, mosey back to COP, elbow plank until everyone returns
Merkins with hands on the pavers x 15 hold w/ 10 single ct burst
CDD x10 w/ 10 single ct burst
SSH with pavers extended in front x 50
Mosey to stage 2 repeat above:
15 yards squat jump burpees
15 yards Bear crawl
15 yards leg lunge
50 SSH
Repeat, Mosey to COP, elbow plank until everyone returns.
Triceps extensions, bend over to a 45 degree with arms extended backwards with pavers x 20 w/ 10 ct bursts
Bicep curls x 20 w/ 10 ct bursts with pavers
Arnold press x 20 w/ 10 ct bursts with pavers
Moroccan night club x 20 with pavers Mosey to stage 2
15 yards jump squat burpees
15 yards bear crawl
15 yards lunges
25 SSH repeat
Mosey back to COP and elbow plank until everyone returns

Hand off to Maximus:
I must admit, I had a Weinke but after Aquaman’s shenanigans, my head was spinning so basically decided to wing it. I think we started with Ab Lab:
LBCs w/ pavers, Toe Touches w/ pavers, Grave Diggers, Modified Protractor, Low Flutter, Seal Sit Ups
Grab your favorite pavers and mosey to the wall:
1/2 the group does the wall sit with paver out front while other 1/2 does merkins w/ 1 hand on 2 pavers (switch)
Flap Jack
1/2 the group does the wall sit with paver overhead while other 1/2 does sumo squats
Flap Jack
Pax shoulder to shoulder wall sits while passing 2 pavers down and back…repeat
Mosey to the playground for partner work with pull ups, step ups w/ pavers, dips and merkins

COT:
We welcomed back Beaker and an FNG on this cool morning.
Announcements: Congrats to the mud-runners, well done guys. Fall De-Tox, 10/7 PUMC outreach opportunities.
Prayer Requests: Thankful for the accountability but need to be mindful of life’s pavers (the small weights in our lives that tend to drag us down), family friend battling advanced cancer…prayers for the family, Santini’s brother-in-law and family.

Thanks for a full 60mins of all 3 F’s. Great job by the PAX and congrats again to Aquaman for one of the best VQ’s ever.
Aye.

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Sprinting towards Burpees

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  • QIC: Cable Guy & Trucker
  • When: 09/27/14
  • Pax: Cable Guy, Trucker, Aquaman, Totanka, Freebird, Fly By, Gears, Smuggler, Bojangles, Pick 6, Cornhole, Badger, Sen Tressel, Maximus, Decible, White Lightning, McGrufe, Jekyll
  • Posted In: Alcatraz

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!

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F3 The FORT Invergence Trivia

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What a celebration for the Fort. Celebrating our 2nd year in F3. Lots of accomplishments and expansion occurred over the past year. The PAX enjoyed an evening of fellowship and faith through a pot luck dinner, special guest speakers, and recapping the year. In addition, the PAX were handed a trivia sheet, though we didn’t find enough time in the evening to go over the answers. So, here they are: Enjoy

  1. Who slept in on the morning of their Q? CSPAN
  2. What was the original F3 group called? CAMPOS
  3. What was the original name of the Coop? Abundance of Pain
  4. “If your _KNEES_ aren’t dirty, you are not doing it right”
  5. Who rarely wears shorts or a t-shirt to the gloom? Red Banjo
  6. Which member of the Fort broke ranks and Q’d an unauthorized workout at the Golden Corral? DD
  7. LIFO stands for: Last one in first one out
  8. What song and band translates into the premise of F3: Rush, Tom Sawyer
  9. Has anyone splashed merlot during a workout? Yes
  10. What Metro pax led the first workout at the Fort?  Swamp Fox and Boone
  11. How many times has Dredd Qd at The Fort? 1x
  12. What does CSPAN stand for? Can’t seem to pick a name
  13. What was CSPAN’s second F3 name? Apple Jacks
  14. Name the current active Fort Pax Who Were At The 1st Workout On 9.29.13?  Santini, DD, Senator Tressel, Peach, Red Banjo
  15. I2 stands for: Individual Initiative
  16. Who received the first “pom pom” trophy? Aquaman
  17. How many pax from Fort have completed a goruck?  6
  18. Who was the first Q to break the 100 ct mark for continuous SSH’s? Santini
  19. Who is known for dismantling his firepit so we can have bricks at Alcatraz? Funhouse
  20. Who were the Q’s at the very first Alcatraz workout? Senator and Funhouse
  21. What is the ‘superbelly’ (lay on your stomach, move arms/legs) also known as? The peppermill
  22. Part 2: Who is responsible for this exercise? Maximus
  23. Who coined the term “chicken and wisdom” Cake Boss
  24. Who was the first Q to take the Pax to the tennis courts at Alcatraz? White Lightning
  25. Who brought ‘Green Sally’ to the Fort and Alcatraz? Decibel
  26. Which member of the Fort Mill pax is lactose intolerant? Cable Guy
  27. Which Fort member Q’d his own workout of one? Crab Cakes
  28. Which two members of the Fort were the only two posts at an early Block Party (when it still had blocks) workout in the pouring rain, which prompted a scathling email to the Fort members who fartsacked?   DD and Santini
  29. Who were the first two Fort Mill pax to complete a Go Ruck? WWL and 10 Squared
  30. Who named Santini, Senator Tressel, Red Banjo, WWL, and Red Eye Dredd
  31. Who wrote the pre-blast for the very first Saturday workout at WEP? DD
  32. Who likes to do Mak Tar Jai with his legs? Trucker
  33. Where was the original location for Game Plan? Baxter Starbucks
  34. Who led the Alcatraz pax into the gloomy waters of Lake Wylie? Cornhole
  35. How many F3 workouts are there in the Fort Region? 16
  36. Who has the best hair? Still up in the air
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