Category: Alcatraz

#All3Fs at #SlowBurnF3 & #ChickenandWisdomF3

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  • QIC: CSPAN
  • When: 07/04/14
  • Pax: Assassin, Bird Cage, Boy Band, Brick House, Cake Boss, Chicken Hawk, Chuck Wagon, Corn Hole, Decibel, Flacco, Iron Horse, Maximus, Mr Clean, Pebbles, Senator, Trucker.
  • Posted In: Alcatraz, Slow Burn, The Fort

17 strong men rolled out of the rack for a July 4, 2014 celebration to include all three Fs.

We started our morning with The Pledge of Allegiance

YHC started with a high quality rendition of the disclaimer to include the fact that I had never lead a moderate workout, and for those who know me, moderation is not one of my strong attributes. Nobody ran off, and off we went into the gloom.

Did I mention the trash truck rolled through and everything smelled like Cable Guys A$$?

The Thang:

We started walking towards Empire with a variety of exercises to warm up old man legs.

We started with a slow mosey tour of the AO, Flacco and Cake Boss reminded me it was starting to feel like Laces Out.

Circle up back at Baxter Playhouse, we did our normal warm-ups of SSH, IW, squats, and we started a really nice plank series to include mountain climbers, Peter Parker, & Parker Peter, when I was choked out by the weird dude smoking and watching us workout…kind of creepy, I think I know where the Baxter burglars sleep….definitely not the Marlboro man…smelled more like Camel without filters…just saying…cough…cough…cough…yuk.

Mosey back to Empire for some COP and down and back to continue the cardio portion…nothing real exciting…just sprints, hops, and repeat el’backwardo. Mosey back around the building stinky smokiest had rolled to his next location (still smells like A%%). Planks followed by 15 step-ups each sides followed by 15 curb bunny hops. Mosey to the wall along I-77 of Lowes for a squat, people’s chair, arm varied position leg smoker, nice to see how the PAX can all count equally slower to my most annoying pain fest. Mosey back to Empire.

More nonsense back and forth, partner push & pulls, a little second F, and a bit of low quality mumble chatter on how long this Burn was going to last.

COP was “ABLAB Dealers Choice” for 10 reps, it was ridiculous difficult, and absolutely exhausting. X & O kills me, I mean that almost literally

Mosey back up the hill for COT, a self-portrait (I understand that I am supposed to call it a “selfie”, selfie meant something different in the eighties…just saying). Towel off, change shirts, ordered our Chicken, opened the Bible for some Wisdom.

Chicken Hawk did top notch work taking us through Daniel 2, my favorite verse for clarity:

Daniel 2:23English Standard Version (ESV)

23 To you, O God of my fathers, I give thanks and praise, for you have given me wisdom and might, and have now made known to me what we asked of you, for you have made known to us the king’s matter.”

Hard Drive is back next week,

Have a safe 4th,

CSPAN

 

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Sally is back

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  • QIC: Bob Barker and Decibel
  • When: June 28, 2014
  • Pax: Gepetto, Trucker, Who Dat, Spread Eagle, Geico, Spark Plug, Maximus, Cash, Jekyl, Flacco, Heisman, Cable Guy, Mr. Clean
  • Posted In: Alcatraz
2 laps around ballfield.  Circle up
Bob Barker leads off
40 SSH
25 mountain climbers
25 imperial walkers
20 plank punches
50 SSH
25 mountain climbers
25 imperial walkers
20 plank punches
Fifteen men showed to Alcatraz for a classic prison yard beat down.
Mosey to other field
One group wall sits while other group side shuffles to fence and back, switch, then rinse and repeat.
Then group 1 walk sits while other group karaoke to fence and jog back, switch, them rinse and repeat.
Mosey to hill.  Go up and down the hill 2x each.  At each point stop and do 20 mountain climbers, 20 LBC and 20 he-low Dolly’s.  Hand off to the man!!!
Decibel takes over
Back down the hill
Carolina Dry Dock x20
Up the hill-first one to the top goes back down and collects the rest on the way down
Up the hill
Mosey back to field
Bring Sally Up-Down Merkin challenge (3:18)
Mosey to playground
Bring Sally Up-Down Dip challeng
Ab lab
Knee ups x20
LBCx30
Rinse and Repeat
Rinse and Repeat (sub Freddy Mercury for LBC)
X-O’s x20
Hello Dolly x20
COT
As always it is in honor to work out with such dedicated men.  There were several challenges in today’s work out and all were met by the men!
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Good morning Tega Cay!

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  • QIC: Cableguy & Trucker
  • When: 06/21/14
  • Pax: Spark Plug, Cash, Spread Eagle, Brick, Taz, Aquaman, Sunshine, Ship wreck, Mud Hen, Wuerffel, Offspring, Stiv, Smuggler, Thriller, Who Dat, Cornhole, Sen Tressel, Funhouse, Pick Six, Mr Clean, Decibel, Trucker, Cable Guy, 5 FNG's
  • Posted In: Alcatraz

28 Pax gathered for a welcome party to start the weekend

Cable Guy Q

Lap around both fields

COP

50SSH

10Peter Parker

10Parker Peter

10Mountain Climber

50 SSH

15 Merkins

25SSH

Pair up

Grab a Paver

Partner to the fence and back with paver

Partner 2 10 Merkins/10 LBC/10 SSH

Rinse and repeat 4 times

4 corners o pain

1 burpee

2 burpee

3 burpee

4 burpee

Hand off to Trucker

10 Burpees

2 Laps round the park

20 Dips

5 pull ups

20 step ups

20 squats

10 Burpees

Ladder

Mosey to 2nd Field

Wall sits

Partner run around the field

swap

Navy Seal Sit ups

Finish with Protractor

Mosey to COT

Good paced warm up right into some great cardio to get the weekend started off right! 5 FNG’s (most were 2.1’s) came for a welcome they won’t soon forget!

 

 

 

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Shoulders, Shoulders, and more Shoulders

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  • QIC: Maximus and White Lightning
  • When: 06/07/14
  • Pax: Cash, Smuggler, Chicken Wing, Bojangles, Funhouse, Mr. Clean, Trucker, Sparkplug, and Thriller
  • Posted In: Alcatraz, The Fort

11 men rolled out of the fartsack started their weekend off with some serious upper body work, courtesy of Maximus.

Warm Up run around park
Circle Up
SSH
Mountain Climbers
Carolina Dry Docks
Mak Tar Jah

Split the group into 4 groups and move to the 4 corners of ball field
7 wide-arm merkin
7 regular merkin
7 diamond merkin
Sprint to the next corner
Repeat to hit the 4 corners

Mosey to the play ground
3 sets of
Pull Ups x 10
Dips x 20

Line Up
Walking Gator Merkin (right arm forward & left knee forward but not touching the ground…push up then alternate)
Jack Webb 1:4 = 5 x 20

Handoff to White Lightning for some speed and agility work

1/2 mile Indian Run – (Traffic circle and back)

Split into 2 groups and line up for 4 Corners – Corner 1 – High Knees – Sprint to Corner 2 for 180’s –  Karaoke to Corner 3 – 1 legged hop x10 each leg – Sprint to Corner 4 – Dominos

Mosey to Dugout – Group 1 Peoples Chair – Group 2 Squats – 1 minute – Rinse and Repeat x 3

Mosey back to 4 Corners – Rinse and Repeat

Circle up for Mary

COT

Our shampoo bottles will not be in danger of being used any time soon.  Great work today by a very impressive group of men.  A lot of chatter about Jekyll’s Thursday challenge.  Hopefully we added to your misery.  As always, it is a pleasure to lead this group of men.

 

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BACK to basics

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back

Only 30% chance of rain means 70% chance of being sunny, right?  RIGHT?  Nope.

Alcatraz was first greeted by north of 20 PAX eagerly awaiting the E*CSAUP first annual Hog. (*Extremely)  Truth be told YHC wished he could be in two places at one time.  But with a heavy back work out waiting and more importantly, the M requiring a specific time to be home( camping in the rain, anyone?)- 3 worthy men, escaped the Hog and headed into the gloom.

The Thang

After some words about finding someone mentally to dedicate the run to- if not for them, but for you- to help you get through, Santini took the Conch and warmed up the entire PAX with a “warm up”- SSH X115, IW X50, Squats, Merkins

P1 Wide pull up X 15

P2 Bicep curl X 10

 

P1 Lawnmower X15

P2 21s

 

P1 corncob pullup x15

P2 Concentration curl X10

 

P1 Bent over Row X20

P2 Open arm curl- X10

 

P1 close Gril chin up X15

P2 Static Arm X 10

 

P1 Max rep pull up

P2 cross body curl- max rep

Run around the block

 

Rinse repeat

Sprintorama

Burpeesides, 3, 6, 10, 1

Lunge walk, karaoke,spring home X3

 

Moleskin

Great effort by Badger and Atticus.  small groups can lead to the trap of taking it easy or taking some plays off.  Not for these guys.

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The Coop: Ramp up…Ramp down

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  • 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

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  • 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?

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  • 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

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  • 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

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  • 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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