The Coop: Ramp up…Ramp down

2014-05-28Leave a comment

QIC: Santini
When: 5/28/14
Pax: Chicken wing, chicken hawk, cakeboss, crab cakes, package, car bomb, macgyver, boy band, menthol, some guy from caddyshack name that I forgot, cash, assassin, and 2 others (regrets)
Posted In: Alcatraz, Ring of Fire, The Fort

Nothing helps the mid week slump like 45 minutes of wind sprints sprinkled in with merkins, squats, burps, and LBCs. In fact, after 12 hours I’ve done what I can to forget the session; however, I’ll do my best to recap. Essentially we ran our six’s off.

The thang:

COP: Warm up 50 SSH, 19 squats, 19 windmills, 30 Squats, 30 Imperial Walkers.

Head to the line: start with 50% runs, then progress to ramp up runs that start off slow and progress at 5% intervals every 5 yards till you reach full sprint. Rinse repeat. I forgot how many we did but as we progressed we did squat sequences, followed by sprints, then 10 OYO merkins, ramp up sprint, then Carolina Dry docks alternating. Squat sequence was 5 yards of side lateral jumps with 5 squats. 100 yards worth. Then shift to LBC and CBL series followed by Ramp Down sprints. Essentially the same but sprint then wind it down to slow run at the end.

Moleskin: COT concluded with some very heart felt prayer requests and a challenge to bring back the “man in the mirror” more to come on that. When you are shaving in the morning, and staring in the mirror, what is that one thing that is inside that you’d say if you took it away in your life, it would be better? What thing could you add that would make it better? Try asking that question for 7 days while you are shaving.

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Your Doing it to Fast

2014-05-25Leave a comment

QIC: Corn Hole and White Lightning
When: 05/24/14
Pax: Trucker, Sparkplug, McGruff, Funhouse, Matlock, Rydell/FNG, Freebird, Photobomb, Heisman, Cable Guy, Mr Clean
Posted In: Alcatraz, The Fort

13 men enjoyed perfect conditions at Alcatraz as they pushed their bodies and each other through this weekends “downpainment”.

Mosey around the grounds

COP: SSH, Peter Parker, IW, Parker Peter, Mountain Climbers, Low Slow Squat, and the Windmill x 20 each –

Karaoke across the outfield and back. Lunge Walk halfway across the outfield and jog second 1/2.

Mosey to the Hill for the cardio portion of the workout:

Jacob’s Ladder: 5 Burpees at the top of the hill, 4 at the bottom, 3 at the top, etc. Planked up and waited for the PAX to finish.

Mosey back to the baseball fields and split up. Group 1: 4 down and backs, (jog down/sprint back), Group 2: People’s Chair on the dugout x 4

Handoff to Cornhole

Mosey to Cones
Cornhole Special
Foul Line – lunge walks 1st Cone
1st Cone – 10 Bomb Jacks
1st to 2nd – Bear Crawl right with merkins
2nd Cone – 20 Sumo Squats
2nd to 3rd – Bear Crawl forward
3rd Cone – 10 Burpees
3rd to 4th – Bear Crawl backwards
4th Cone – 20 Supermans
4th to 5th – Bear Crawl left with merkins
5th Cone – 20 SSH
5th to 6th – Seal crawl
6th Cone – 20 Mountain Climbers
6th to 7th – Crab walk
7th Cone – Wall sit – till everyone arrives

2nd cone pass – sprint between cones
1st cone – 20 Plank Punches
2nd cone – 20 LBC’s
3rd cone – 20 SSH
4th cone – 20 Merkins
5th cone – 20 Mtn Climbers
6th cone – 10 Burpees
7th cone – Wall Sits

Pyramid

15 Merkins, 15 LBC, 14, 13, etc

Repeat 2nd Cone pass

Pyramid
15 Dips, 15 hello Dolly’s, 14, 13, etc

COP

This group of men continues to grown stronger in so many ways. Continue to headlock new guys and get them to join us. The physical workouts are great, but that is not what keeps us coming back. This world will try to tear us down, and we must continue to build each other up and support each other. YHC is extremely grateful to be associated with a group of men that encourage and sharpen each others bodies and minds

Please keep the PAX’s prayer requests in your thoughts and minds this week. Prayer is powerful!

On this Memorial Day weekend, don’t forget those that paid the ultimate sacrifice for our freedom.

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What Song Is It You Wanna Hear?

2014-05-18Leave a comment

QIC: Bob Barker and Free Bird
When: 05/17/14
Pax: Senator Tressel (LIFO), Corn Hole, Decibel, Cable Guy, Cash, Smuggler, Geppetto, Funhouse, Offspring, Badger, Mr. Clean, FNG Nirvana, FNG Stump, FNG (Funhouse's friend)
Posted In: Alcatraz

Posted on Behalf of Bob Barker and Free Bird

The virtual shovel flag was planted and 16 men enjoyed a cool morning at Alcatraz and got themselves fitter. Here is what they did:

The Thang:

Bob Barker at Q:

Warm up lap around park. Circle up:

SSH 25x
Merkins 10x
Windmill 15x
Mountain climber 20x
IW 20x
Plank punch 15x
10 burpees OYO

Rinse and repeat minus the burpees.

Mosey to baseball field:

Group 1 bear crawl to scoreboard while other group wall sits, then switch.
Group 1 karoke facing diamond while other group wall sits them switch.
Karoke facing outfield fence while other group wall sits them switch. Mosey down the the big hill in back of the park.

Free Bird at Q

At the bottom of the long hill behind the park, split into two groups. Group 1 run to the top and do 20 LBC, 20 FM, and 20 Hello Dolly, then run back to the bottom. Group 2 stays at the bottom and does various exercises until Group 1 returns. Rinse and Repeat several times.

Mosey back to the park and finish up with various exercises.

COT

Free Bird was finally captured to Q at Alcatraz! YHC was not present for most of it, but when he led the Pax to the bottom of that looong hill behind the park, you knew it was going to be good workout. Welcome FNG’s Nirvana, Stump, and Uknown (sorry)

Announcements:

F3 Dads starting in WEP on June 7 and will continue through the month.

F3 outreach with the Children’s Attention Home in WEP on June 14

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The Fort: Starfish success – 16 Strong at Walter Elisha Park Post Rock Hill Split

2014-05-11Leave a comment

QIC: MacGyver, Santini
When: 5/10/14
Pax: Cash, highlife, Sioux, Greenwave, One-Niner, FNG - Sinkhoe, Red Banjo, Chicken Wing, Rooney, Pebbles, Man-o-war, FNG - Sting Ray, Beast, Flacco,
Posted In: Alcatraz, The Fort

It never ceases to amaze how dividing the group accelerates growth with F3. This week marked the first week where 3 workouts were running on Saturday at The Fort at the same time. I know, not a big deal for the metro regions; however, we tend to do things a little slower (and often better) than the guys up in Lexus land.

MacGyver took over formally as site lead for Saturday The Fort at WEP. A great kickoff workout complete with a Cardio kick in the pants – mostly because a few guys went to Muthaship and came back saying everyone up there does cardio, yadie yah, and so we ran a bunch more. (NOTE – We do not have a 12 story deck anywhere in Fort Mill. Aside from an off limits water tower, we are left with steep inclines and ungraded hills in the area to improvise.

The Thang: MacGyver leading with a COP warm up for 10 mins. Then on to a 3 set 30 minute Cardio blast. 2 Groups, Pilgrim Run in opposite directions. .6 miles. Then Drill bits for stations with 5 Burps, 10 Squats, and 20 LBCs. Complimentary Stairway to heaven climb. COP for a quick run down before handing off to Santini.

Santini took the lead with a tour de fort mill where the PAX ran Pearls on a string with several COP stops along the way. Mostly for squats, dips, merkins, wall sits, and some other stuff. Then followed by the big hill where we sprinted up and down then bear crawl up and down. Back to WEP. Seal Team sit ups before mosey to COT.

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Welcome Back to the Sweat

2014-05-10Leave a comment

QIC: Senator Tressel and Trucker
When: 05/10/14
Pax: Truss (LIFO), Jaws, Bojangles, Funhouse, Cable Guy, Spark Plug, Decibel, Badger, Bob Barker, Cornhole, Iron Horse, Cake Boss,
Posted In: Alcatraz

14 men made the trip to Runde for another Saturday beatdown in sultry conditions. Here is what they did:

The thang:

Senator Tressel at Q

RAR (run around the park path) to COP

SSHX40, IWx20, Merkin x10, Windmillx20

Mosey to fence line and form two lines facing each other for the ST400

1st round: Merkins x 20, LBC x 20, Squats x 20, Burpees x 20, run lap around field 1

2nd round: CCD x 20, Freddie Merc x 20, Baryshnikov’s x 20, Burpees x 20, run lap around field

3rd round: Stag merkins on one leg x 20 (LH/RH), Dying cockroach x20, Monkey humpers x 20, Burpees x 20, run lap around field

4th round: Wide arm merkins x 20, Hello Dolly x 20 – time ran out

Hand Q off to Trucker:

Mosey to the playground and do 5 pull ups, 10 merkins, and 15 squats, repeat once

Mosey to concession stand wall and split into two groups. Group one wall sits, while group two does walking lunges to scoreboard, sprint to fence repeat back; flap jack.

Repeat 2 rounds at playground and then mosey back to the wall. One group wall sits while other group bear crawls to scoreboard and bear crawl back, flap jack.

Repeat 2 rounds at playgrounds. and then mosey back to wall. One group wall sits while other group side shuffles to fence and back, flapjack.

Run a lap around park and return to the field.for ab lab: Do 20 navy seal sits up, protractor with 0/45/90 degrees on Q command, and then 50 LBC OYO.

COT

The Pax were greeted by unwelcome humidity and warmer conditions today You could definitely feel right from the get go. There was a lot more sweat left on the field than we’ve seen in a long time. Jaws join us again after hibernating all winter. Good to have to back, brother! Looks like Bojangles also made good on his promise to return when the temps reach past 50 degrees. It was another Saturday morning of hard work by a great group who I’m proud to be part of.

Announcements:

Funhouse planning on doing the Spartan Race in the fall in Winnsboro, SC (no F3 launch yet). Fall mud run with F3 getting organized.

May 17: NASCAR All Star Race – free tix from Tatonka. See Senator T or CSPAN if you want to go.

June 14 – US White Water Center 6K Brew Dash

June – F3 Dads at WEP each week, plus The Fort outreach with Childrens Attention Home on June 14 at WEP

Prayers for those dealing with ailing parents, strained relationships, sorrow over the loss of a child

Praises: Our brother, Maximus, and his wife in China adopting his new daughter.

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Wheel O’Pain with a side of bricks….

2014-05-05Leave a comment

QIC: Cable Guy and Funhouse
When: 05/03/14
Pax: Atticus, Senator Tressel, Mr Clean, Red Banjo, MacGyver, Bojangles, Trucker, Lil'E, Bob Barker, Chicken Wing, Tighty Whitey FNG, White Lightnin, Cable Guy, CornHole, Badger, Funhouse
Posted In: Alcatraz, The Fort

As PAX from The Fort planted the Shovel flag deep and true at the new AO, The Rock, 16 PAX gathered for sun and fun with Funhouse and Cable guy at Q. YHC wanted to make sure that if any WEP PAX moseyed to Alcatraz, that a lasting impression would be made…Mission Accomplished!

Cable guy with the warm up
Run around the Park
COP

25SSH
25IW
25Peter Parker
25SSH
25Slow Squat
25Parker Peter
25SSH
25 Mountain Climber
25 SSH
25 Plank Jack
25 Squat with Calf Raise

Count off by 4

4 corners O Pain
Run to 1st corner do 1 Merkin
Continue to 8
Then decrease down to 1

Circle up for 50SSH
Hand off to Funhouse

Get yer Cones and Bricks here!!
Wheel O’Pain – 15 stations
Hit a station with your bricks, run to the middle Bomb Jack and add one after each station – That’s 120 Bomb Jacks with Bricks!!!
Plank Punches X 30
Burpees X 15
LBC X 30
Freddy Mercury X 30
Lunges X 30
Skull Crushers X 30
Merkins X 20
Burpees X 10
SSH X 30
Parker Peter X 30
Peter Parker X 30
Mountain Climbers X 30
Russian-Ukranian Twists X 30
Imperial Walker X 30
Something Else X 30….

Circle up for 8 minutes of Mary
Ins/Outs, Ups/Downs, Protractor, Scissors

COT

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The Fort: Rock Hill Expansion launch – we are live

2014-05-042 Comments

QIC: Audit, Santini
When: 5/3/14
Pax: FNGs: Belding, Flo, Posh, Badlands, Button Hook, Gomez PAX: WWL, Audit, Pusher, Package, Tatanka, Sweeper Boy, Man-O-War, Sweeper, Cake Boss, Iron Horse, 10 Squared, Cobra Kai, Beast, Oscar, Anchor Man, OBT, and a few others that we will promise to put in here when we find the email that has the names.
Posted In: Alcatraz, The Fort

It was not a tough day to pull new FNGs to a workout. Amidst the perfect tempatures, great AO, and planning from the launch team, 34 PAX braved the elements to begin the journey in Rock Hill. We are confident we pulled equally from baptist, presby, and perhaps one or two other denominations of faith for the launch. (Strong showing from Furman, SC, and Clemson as well along with oddly a North Dakota alum – what?). OBT and Sweeper Boy traded off speeding tickets on 77 (state troopers do not forgive 83 in a 60) for a cheap fill up of gas that nearly offset the expense.

Wide eyed and eager, Pax launched into Cherry Park for the introductory workout lead by Audit and Santini.

The Thang: Audit lead with a series of exercises within the COP that I still struggle to remember. Merkins, SSH, Mountain Climbers, SSH, Merkins, Carolina Dry Docks, Imperial Walkers, Squats, repeat, Merkins. Rapid fashion. Broke into 4 stations of 10 Burps, 10 Squats, 10 Merkins, 10 Jumping lunges. Then Audit’s governor broke and he did all the same exercies above in 2x the speed. Warm up complete.

Santini took a tour of the park with Pearls on a string. Almost near a 1 mile run cut short by being lost and improvising with a trail run up a berm that is still classified. We picked up a FNG for nearly 5 minutes on the trail where he went back for his walk. (good idea).

Wrapped up the workout with a Pain Platoon, complete with Squats, lunges, and Seal Team Situps with flapjack Merkins and Flutters. Shadowman came out and we discussed moving out of the shadows and into the life of purpose we are intended to lead.

OBT, Audit, and Santini helped wrap up with the explanation of F3 – Core Principles, etc.

A good thing began yesterday in Rock Hill. Welcome to all of those new men, leaders, and future Pax that are yet to find out how great this is.

Shovel flag planted with name of the workout TBD by the Pax leadership emerging in Rock Hill.

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Pre-Blast: F3 @ The Fort Introduces “SPARK” Children’s Attention Home events

2014-04-28Leave a comment

Posted In: Alcatraz, Block Party, Laces In, Laces Out, The Armory, The Fort

The Fort is launching our inaugural community service event where we will be locking shields with the Children’s Attention Home (CAH) of Rock Hill to help have a positive impact on children that have been rescued from abusive or homes of neglect (http://attentionhome.org/). The men of The Fort have an opportunity to create a SPARK in the lives of these children to help them break a cycle of abuse and neglect. SPARK events will be organized periodically throughout the year to allow the men of F3 to give back to the community as a collective group through organized events that engage the children in fun athletic types of activities. First, what is SPARK?

S – Serving

P – Partnering with

A – And

R – Rebuilding

K – Kids

Event details –

When: Saturday June 14, 2014, 9:30 launch

Where: F3 The Fort (WEP) Walter Elijah Park

What is it: Organized “field day” type events to engage the children in fun and fellowship together with the children of CAH, Ms and 2.0s.

Estimated completion time: approx. 2 hrs (by 0930 – 1130)

Logistics: Pax will meet at WEP (aka The Fort) at 0900 to be briefed on the events and special considerations when working with the kids

More info: Beverages and light snacks will be organized by Cake Boss for the Pax to provide. CAH has 42 kids ages 2 – 17 so activities will be organized based on age. The day will wrap up with a devotional for the children. WEAR your F3 shirts if you have them. If you don’t have them then buy one!

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Make that 3 laps and a side of Flap Jacks…

2014-04-27Leave a comment

Posted In: Alcatraz, The Fort

12 Pax gathered in the land of cheap gas and plenty o Police @ Alcatraz to get a beatdown delivered by Cable Guy and Funhouse.

The Thang
Cable Guy QIC

2 Laps around the infield
20 SSH
20 Merkins
20 IW
20 Carolina dry Docks
20 SSH
20 Peter Parker
20 SSH
20 Mountain Climber
20 SSH
20 Parker Peter
20 SSH

Mosey to parking lot break into three 4 man teams each team grab a rock (paver)
Mosey back to infield
Relay race 2 times around infield
Audible to 3 laps!
Mosey back return rock!

Burpesides galore (Suicide with Burpees)
2 Burpees
4 Burpees
6 Burpees
Last trip back 10 Burpees at starting point

Finish half with run to end 10 Burpees
Run back 5 Burpees and hand off to Funhouse

FunHouse QIC
Mosey to infield for Flap Jack (all excercises X30)
Leg Up/Downs
Plank Punches
Leg In/Outs
Hands up Merkins
Protractor
Marc-tar-jai (sp?)
Hello Dolly
Mountain Climbers
Russian (Ukrainian) Twists
Plank Jacks
Freddy Mercury
Quick Scissors
Up/Down/In/Out/Protractor Finale…. Did I miss anything? Seemed like we did more!

COT: YHC brought up the fact we need each other and that we should and do encourage each other in both working out and doing the right things. Although we have all chosen to do the wrong things in the past, we can now look to each other for accountability and encouragement! Let’s all make an effort to EH a Sad Clown to encourage them and in turn they will encourage us! Iron sharpens Iron!
If you get the opportunity to read Freed to Lead by Dredd and OBT, do it!

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SInging in the Rain

2014-04-21Leave a comment

Posted In: Alcatraz

8 PAX ventured out during the monsoon to sing in the rain. 3/4 of the PAX sang war stories from the previous weekend’s mud run. Fitting as it was, the fields were muddier than the mud run, which didn’t slow down the Q’s since they took the opportunity to welcome some post-mud run exercises.

The Thang:

COP:

SSH x30

Squats x30

IW x30

mountain climbers x30

Mossy to playground:

15 pull-ups, 15 merkins, 15 dips

sprint 100 meters

repeat sequence (12x, 10x, 8x, 6x) with 100 meter sprints inbetween

LBC x 30

15 burpees

Leg raises & hold 1m

10 burpees

Russian twist x25

5 burpees

Mossy to wall behind concession stand & wall sits

Mossy to parking lot:

Kerokee to end of parking lot and back

Pulse Squatx20

Lunge Walk with kick back to end

Backward Run Back

Curtsy Squat x20

Bear Crawl 50 yards

Backward Bear Crawl back

Sumo Squat

Side Squat Walk to end of parking lot

Mosey to wall behind home plate

Step upx20 each leg

Side step upx15 each leg

Mosey Back to parking lot

Side Squat Walk to end of parking lot

Burpecides

Sprint to first light pole – 5 Burpees & sprint back, sprint to second light pole – 10 burpees & sprint back, sprint to last light pole – 10 burpees, sprint back

Mother nature didn’t deter the PAX from having fun in the ran while the Sunbelt rental truck parked in the parking lot enjoying a view of 8 PAX working hard. Welcome Cyclopes (FNG) to F3, It only took the PAX from knightsbridge 2 months of EH to drag him out in the rain. On the eve of Easter, we all praised HIM for his ultimate sacrifice to allow us to sing in the rain his glory.

Hope everyone had a belssed Easter

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