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!

Cable Guy QIC:

Run around Runde twice!

COP:

30 SSH

15 Wide Merkins

25 IW

15 Diamond Merkins

25 Sumo Squat

25 MC

Split in two groups

Group one lap around Runde

Group two Lunge walk half parking lot, Bear crawl second half 50 SSH

Swap rinse and repeat

Plank-o-Rama

Hand off to Trucker QIC

Split in 3 groups

Group 1: 10 Pullups down to 2 with 5 Burpees in between

Group 2: Suicide Sprint Squats

5 Squats 1st Line, 10 Squats 2nd Line, 15 Squats 3rd Line

Group 3: Lunge Walk half of Park Sprint 2nd halfTunnel of Love

10 Merkin Douple Taps

Ab Blast by Maximus

Great to see the 2 FNG’s hang tough! Look forward to seeing them out there again!

Still MIA is Funhouse must be on an extended vacation! Too quiet!

11 in the PAX gathered Alcatraz on this humid Summer Tega Cay morning but after a tour of the neighborhood hills, Senator Tressel brought us back home for an ab lab in the rain. It was a welcome change from carrying your buddy up a crazy hill.

Maximus had a great idea (on paper, at least) of doing a 4-corners drill that will likely keep the PAX from washing their hair Sunday AM. A necessary audible was called to bring the PAX back together for another round of ab lab.

The Thang:
Senator Tressel on the Q:
Mosey out of Runde and run to the cul-de-sac on Mariana Court for COP All in cadence:
SSH X 40
Merkin x 15
Squat x 30
IW X 30
Mountain climbers x 20/hold/Peter Parker x 20/hold/Parker Peter x 20
Sumo Squat x 30

Mosey to base of steep hill at Tara Tea
Lunge walk up hill, walk backward down
Power skip up hill, walk backward down
Partner carry up hill, jog down, flapjack, back up hill
Mosey back to Runde Mary:
Hello Dolly x20, Rosalita x 20, boat and canoe (20 sec hold, x4), LBC x 20

Hand off to Maximus:
Split the PAX into two groups and start the 4-corners at opposite sides. Start with 20 Gator Merkins and 20 CDD then run (good luck with that) to the next corner and do 19 and so on. The one constant is your 10 Burpees at each station. The goal was to get below a 10 count but we got to 14 before I had to call an audible and bring the PAX back together for Ab Lab. I didn’t hear any complaining about that decision so I’m assuming all were in favor…AYE???

Hold the elbow plank until brother Decibel returned from the latrine.
Russian Twist
High Slow Flutter
Hold the Elbow Plank for more slow counting by the PAX

Moleskin:
Senator and I were appreciative of the opportunity to bring a little pain and sweat this morning and I think we can all agree this was a challenge. The PAX was very quiet at COT so hopefully nobody was too angry at the Q’s. For those not doing BRR, please consider the Camp Care 5K and also the Premature Oktoberfest with OMB. Check the email for all other updates, including the invergence at the end of September.

With Free Bird out due to a bad case of the “Montezuma’s Revenge”, West Nile, or possibly even uncooperative hair product, YHC stepped up and took the reigns of the Q.  Actually I was reminded by my calendar alarm at 6:15, it was my Q anyway…  with no weinke in hand, but a full steam of “Git R Done”- we headed out into the Gloom for Pearls on a String Field Trip:

The Thang:

Mosey to the Tennis courts- 1/2 mile.

COP

SSH, IW, Windmill, CDD, Squat.

Line up, count by 2’s.

Group1 suicides,

Group 2: 3 Merkin: Burpee (Reg, Diamond, Wide)

Flapjack.  Rinse/repeat

All on the line for

Squat walk/Run back

Psycho Bunny(bunny hop burpee)/run back

Sneaky Lunge/Run back

Bear Crawl/Run back

Mosey to wall- 1/4 mile

20 dips, 20 step ups OYO

Mosey to Cart Path Hill

Run up/Run down 75% speed

Run backwards up, regular down

Lunge up with rock/Lunge down with Rock over head

Run up AYG to cart turnaround and dump into 9th fairway

AB LAB YCI(you call it’s): protractor, LBCs, Windshield, 6 inches, hello dolly, freddy mercury, X/O, Grave Diggers and a few other sucktastic exercises.

Mosey home- 1/2 mile

COT:

Lots of musical/odoriferous contributions this morning.  Not sure if it was Pick 6’s South of the Border dinner choice, Cable Guy’s confirmed love of Chardonnay, or an overall statement about my selection of exercises.  We shared a couple of laughs at Beast’s expense do to his “positioning” to show off his sexy calf sleeves.

Proud of the PAX today.  A lot of running/cardio and fewer 10 counts offered.  Our very own little Alcatraz and Golden Corral crew is turning into a lean mean machine.  Prayers/blessings for Senator’s brother, Decibel’s wife: Jenny.  And as I type this, learned Repeat’s wife had their baby- prayers and blessings to his family.  Thanks for the opportunity to lead such a great group of leaders and men.

Jekyll

The shovel flag was planted and 16 strong were lured to beautiful Runde Park for another beatdown at  Alcatraz.  Here is what they did:

The Thang:

Decibel at Q

RAR (run around Runde) and alternate between butt kickers, high knees, Karaoke, and side shuffles.  Mosey to the first field for COP:

IW x 25, Cherry Pickers x 25

Mountain climbers x 20, hold, wide arm merkins x 20, Peter Parker x 20

Windmill x 20

Parker  Peter  x 20, hold, diamond merkin x 10

Mosey to playground, spit into three groups

Each group do the following 15 pullups, 25 derkins, 25 dips, 25 LBC.  Rinse and repeat.

Do a third set with 10 pullups, 20 derkins, 20 dips, and 25 Freddie Mercury.  Plank and hold until all finished.

Hand off to Senator Tressel

Mosey to concession stand wall and break into 4 groups for the Power Square:

Group 1:  Walk on hands (wall walk) from 1st corner to 2nd corner

Group 2:  Lunge walk from 2nd to 3rd corner

Group 3:  Bear crawl from 3rd to 4th corner

Group 4: Reverse lunge walk from 4th to 1st corner

Everyone go through the square 3 times, plank when finished.

Jog out of the fields to the bottom of big hill (need a name for this) behind Runde Park

Run up hill and do 10 burpees at the top, run back down, and run in a circle until everyone is down.  No one stops.  Repeat the cycle two more times.

Find the grass at the bottom of the hill for mini-Mary:

IC:  Freddie Mercury (fast and slow) x 25, then low flutter x 15

Slow jog up the hill and back to the park for COT.

Moleskin:

Great work by the Pax today.   Decibel’s pull up/dip/derkin repeats at the playground were tough.  I  thought I might have to modify my portion of the workout due to fatigue.  But,  the ‘Q effect’ took over and I decided to go for it.  The Pax responded in kind.  The second half  wall walks and the long hill repeats with no stopping were equally tough, but everyone gave their best to push through it today.  Well done, gentlemen!

I turned 50 this past Tuesday and had an awesome week with my family and friends.  Qing today’s workout with my pal, Decibel, was a perfect way to finish the week.  F3 has been a fantastic addition to my life for the past 20 months,  and I only wish that it was around 10,  or even 20 years ago.     Today,  we had four members of the Pax who were 15 years old or younger.  How lucky they are to have been introduced to F3 at such a young age.  In 10 years, I wonder if they will still be rolling out of bed at ridiculous hours to do burpees in the dark?  In 10 years, I’ll be 60.  I wonder if I’ll still be able to do burpees at all?  Man, I certainly hope so!  It will always be a privilege to lead such a fine group, and it’s something  that I hope to be doing for many years to come.