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.

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.

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

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.

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!

19 men made the decision to push their bodies and each other on an absolute perfect morning at Alcatraz.

The Thang:

Jog around the Runde ballfields, avoiding the freshly chalked baselines.  Stopped for an occasional dose of Side Straddle Hops, Imperial Walkers, Carolina Dry Docks, and Slow Squats.

Mosey to the dugout for the People’s Chair.  Group 1 Light jog to the fence and back.  Group 2 enjoyed the chair.  Continued flap jacking with Karaokes, and Backwards runs.  Did 2 sets picking up the pace on the second.

Mosey to the other field and lined up.  Lunge Walk half the field and Bear Crawl for the other half.

Ab Lab:  45 seconds on and 15 seconds off – LBC’s, Freddy’s, Russian Twists, and Dolly’s.  Rinse and Repeat for 30 seconds on and 15 seconds off.

Hand off to Cornhole and everyone grabbed 2 bricks and didn’t let go until the following was complete.

Moleskin:

Thanks for the opportunity to lead a great group of men.  The impact that we are making on ourselves, each other, our families, and in our community is truly outstanding.  Lots of announcements including: The Mud Run this coming Saturday, Cereal Collection continues  until next Saturday.  The Fort Mill Care Center’s Mobile Food bank will be at St Phillips on Friday April 11th from 12:30 – 4, heavy lifters needed.  If you are interested in Q’ing, see your site Q.

Keep each other and our families in your prayers this week.