Category: Alcatraz

Cornhole’s Revenge

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Old Glory was planted and 13 strong men began their weekend with an workout designed to make arms burn, legs ache, and lungs scream.

The Thang:

Cornhole led the PAX on a warm-up jog around both fields

20 Side Straddle Hops

20 Imperial Walkers

15 Merkins

20 Slow Squats

20 Carolina Dry Docks

20 Mountain Climbers

10 Wide Arm Merkins

20 Windmills

20 Plank Punches

Mosey to the Bases

First Base – 10 Bomb Jacks

Bear Crawl Shuffle to the right with a Merkin in between – Stop at 2nd Base

10 Sumo Squats

Bear Crawl Shuffle to the right with a Merkin in between – Stop at 3rd Base

10 Burpess

Reverse and Head back to Second Base – Bear Crawl Shuffle

10 Sumo Squats

Bear Crawl Shuffle to the left with Merkins – Stop at First Base

10 Bomb Jacks

Partner Up:

Wheel Barrow to Second, 10 Sumo Squats, Switch

Wheel Barrow to Third, 10 Burpees,

Handoff to YHC:

Headed out for a jog and to find some of Tega Cay’s finest hills.

First Retaining Wall:  5 Derkins, 5 Wide Arm Derkins, 5 Diamond Derkins in cadence

Continued mosey with random stops for LBC’s and Planks

Found another retaining wall.  20 Dips in Cadence

Jogged to the base of “The Hill” – As hard as you can go to the Top

Plank O Rama at the top – Mosey to the Glennon Center steps and partner up

Wheel Barrow up the steps

50 LBC’s

Start the jog back to Alcatraz

First Retaining Wall: 20 Dips on your own

Brought it home with an Indian Run

COT

Moleskin:

Great effort by everyone today. Cornhole delivered a brutal upper body workout and YHC tested the PAX’s stamina.  Along the way, the PAX pulled together to push themselves and each other, making sure that doubt did not stand a chance.  Always an honor.

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Lace Up Those Skates and Watch Out for Machetes

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The Thang:

Decibel at Q

Skate to the Tennis Courts

Partner up

Partner 1:

Diamond Merkins

Imperial Walkers

Wide Arm Merkins

Partner 2:

Suicides on Tennis Court

Switch

 

Partner 1:

Staggered Merkins

Imperial Walkers

Staggered Merkins

Partner 2:

Suicides

Switch

All together

Suicides x2

 

Lunge Walk around tennis court with reverse lunge walk at baseline

Rockette Squats

50 yard sprints x14

Lunge Walk around tennis court with reverse lunge walk at baseline

Military Merkins x15

 

Hand off to Trucker:

7 burpees
10 Merkins
10 squats
5 rounds

LBC 30
Hi low 25
X o 7
Butterfly 5
Lunge squat walk
Sprint 2xs
Firemans carry

10 Merkinou
10 squats

3 rounds

Skate back to Park

Moleskin:

Despite Senator Tressels worry of the ice getting in the way we were able to skate out of trouble and into a great beat down.  We have to credit Truckers 24 hour car ride odyssey in the snow for some new and imaginative beat down material.  Several abandoned cars brought out concern from cable guy for a machete bearing murder lurking behind a tree. Fortunately we all returned to COT with all our limbs intact.

 

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Pick Up the Pace

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The shovel flag was mounted (no shovel today!) and fourteen of Fort Mill’s finest rose from the fartsack and went to Runde to to test themselves again:

Bob Barker on the Q

The Thang:

Bob Barker at Q

Lap around Runde…circle up

50 SSH

25 Mountain Climbers

25 Imperial Walkers

20 Peter Parker’s

20 Slow Squats

20 Mac Targe (spelling?)

Line up on foul line, Group 1 does bear crawls to scoreboard and jogs back as Group 2 wall sits, exchange.  Then Group 1 does lunge walk to scoreboard as Group 2 wall sits.  Rinse and repeat

Mosey to other foul line.  Group 1 sprints across field to fence, does 5 bomb jacks and sprints back as Group 2 does 10 dirkins and 15 dips, then exchange.  Rinse and repeat…an rinse and repeat again for good measure.

Circle up

50 SSH

25 Imperial Walkers

25 LBC

Hand off to Senator Tressel

20 Burpees OYO and plank

From plank position, move to ‘Downward Dog’ position and hold,move  to regular plank and hold, then move to 6″ and hold.

3 Station Rotation

Station 1:  all in cadence:  Merkins x 15, Diamond merks x 10, Widearm merks x 15

Station 2:  50 yard sprints x 4 w/10 sec recovery between reps

Station 3:  Freddie Mercury x 20,  Modified Hello Dolly (one leg straight, other moves out) x 20, 6″ hold for 45 sec

Station2:  50 yd sprints x 6 w/10 sec recovery

Station 1:  Merkins x 20, Diamond Merks x 8, Widearm Merks x 15

Station 2:  50 yard sprints x 4 w/10 sec recovery

Station 3:  Rosalita x 20, Dying cockroach x 15, X’s and O’s x 15

Station 2:  50 yd sprint x 2 w/10 sec recovery

Station 1:  15 Burpees OYO

COT

Naked Moleskin

Great work by the Pax today in perfect, SC winter conditions.   We did a lot of aerobic (SSH) and anerobic (sprints) today to provide some variety.  The Lunge walks after the wall sits gave a nice burn on the quads. Jeckel and Maxiumus weren’t afraid to push hard on the 50 yd sprints even though they didn’t know how many reps YHC had planned.  Well done, men!  The sprints were the crowd pleasers again today – lots of huffing and puffing and long faces out there.   Aye – the only way to build speed to run faster!  Welcome FNG, Chippewa.  After several failed attempts at providing our FNG with a good name, the pax gave up in desperation and just slapped an upstate New York moniker on him, Chippewa.    A name change is in order.  It was another great morning at Runde and an honor to lead such a fine group.

Announcements:

Iron Horse is making F3 trailer hitches to provide for sale on the F3 gear store.  Profits go rigt to the F3 foundation.  Really cool stuff – check these out on the website.

Mud Run training next Saturday by area 51 at Outland next Saturday, Feb 15.

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Baker’s Dozen Beatdown

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13 PAX welcomed the warmer weather (it’s all relative) at Alcatraz in Tega Cay. Sweat Shirts, hats, pants (Aticus) were all shed during the 2nd half. “No Pants February” will continue to infiltrate the rest of the PAX slowly but surely….Funhouse and Senator will make sure of it.

FunHouse at the Q:

Run around Runde into COP
SSH X 40
Imperial Walkers X 20
Mountain Climbers X 20
Something else X 20

Mosey to the “Hill Down the Road” (catchy name huh?)
Run to top (1 trip) then 10 Burpees
Run to Bottom then top (2 trips) then 1 minute of plank punches\
3 trips the 30 squats
4 trips then 20 merkins
5 trips then 15 Carolina Dry Docks
6 trips then 10 Bomb Jacks

Hand off to Maximus:

Split the Group in Two:
Group 1 – Continuous Ballz to the Wall

Group 2 – Facing right for a low shuffle to the fence and sprint back. Facing left for a low shuffle to the fence and spring back.

Rotate

Beginning of the grounding entertainment

Mtn Climbers x 20

Up/Downs

Grave Diggers x 15

Up/Downs

Super Belly/Mak Tar Jah/Super Belly/Carolina Dry Dock x 20ea

Indian Bear Crawl (Crowd Pleaser)

Over Unders (another Crowd Pleaser)

Jack Web 1×4 for a total of 8×32

Form 2 lines facing each other for:

Mountain Rollers (Mountain climber followed by seated rolls) x 5 left then right…REPEAT

Seal Situps

COT

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Dirty Dozen

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Twelve warriors braved the brisk conditions for an upper body beatdown courtesy of Cable Guy and White Lightning.  Dirty Dozen – someone said it this morning (Funhouse, I believe) and it seemed to fit.

Posted on behalf of Cable Guy and White Lightning:

The Thang:

White Lightning at Q

Run 2 laps
– Second lap mix in: walking lunges, high knees, butt kickers

Side straddle hopx20
Empiral walker x20
Carolina dry dock x 20
Mountain climbers x 20
Squats x20
Peter Parker x 20
Parker Peter x 20
Windmill x20

Lap around field

4 corners
Merkins 10, 15, 20, 25
Squats
CDD’s
Rinse and repeat

Baseball field
Bear crawl / walking lunge

Hand Off to Cable Guy:

Rock Relay

Mosey to the Wall
20 SU
20 Derkins
20 Dips
10 Derkins

Mosey to the middle
Line up on the Rock
Runners Choice (2 Runners at a time)
Perform exercise till runners return
Burpees
Diamond Merkins
SSH
LBC

Runners Choice again this time carry the rock and hand off rock
Perform exercise till both return
Burpees
Wide Merkins
SSH
Freddie Mercury

Mosey to the Playground
Split up 2 groups
Group 1
2 Pull ups
10 dips
4 pull ups
20 dips
6 pull ups
30 dips

Group 2
2 step up each leg
5 Merkins
4 SU each leg
10 Merkins
6 SU
15 Merkins
6 SU
15 Group 1 & 2 switch

Mosey to the middle
Aborama
20 Hello Dolly
6″ 10 count
Freddie Mercury
45 degrees
20 SSH

COT

Moleskin:

Cable Guy returned to Q today after an extended illness.  Those expecting an ‘easier’ workout today from him were sorely disappointed.  Following the upper body pushfest from White Lighting, Cable Guy picked up the reins and continued the assault with more upper body strength work.  Everyone will be feeling it tomorrow for sure.

Decibel was the only one brave enough to wear shorts this AM – 19 degrees, but felt like 22.

Great to have Cable Guy  back in good form.  The warm cloud emanating from him took some of the chill of the Pax this morning.  .  Also,  it’s great to have our regulars in the park – week after week, rain or shine, freezing cold or just plain cold.    YHC is proud to be part of this group.

 

 

 

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Goodbye COMFORT Zone= Hello Filthy Fifty

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24 PAX posted at a cold and windy WEP Fort looking for a motivating start to their weekend, what they found was an Audit / CSPAN challenge to push beyond their normal comfort zone.

The Thang:

Audit welcomed the group to the “filthy fifty”, the first two were in cadence, and all others were OYO.

50= SSH

50= Slow and deep squats

50= Burpees

50= Bunny hops

50= Merkins

50= Walking lunges

50= Pull-ups

Lap around WEP

Seal Team sit-ups until everyone finished with a group set of 15 for fun.

Line up and sprint the long way across the park & sprint back.

Hand off to CSPAN:

Walking stretch of jog, walking imperial walker, butt kickers & high knees

Line up along tree line:

Series of bear crawl and walking lunches down and back = way too many times

Series of duck walk and bunny hops down and back = way too many times

Circle up

Dealers choice for 10 repetition around the group twice =exhausting and high level of chatter as each PAX selected the next and more painful exercise.

COT:
Audit reminded us that we are formed in God’s image, and our mind is the weakest part. Our bodies are always capable of more when our mind thinks we are finished. Today was a perfect example as many felt the “filthy fifty” was impossible but all the PAX finished strong.

Naked Man Moleskin = Check weekly email for updates and details

Doc Holliday is conducting free Oral Screenings at the Baxter Race, sounds like a great potential double down with a 0900 start time for a 5K = See Doc Holliday, Pusher or CSPAN

FNG = Welcome to Butterfly and Double Dribble

Crab Cakes & 10 Square F3 1 year anniversary

Blue Ridge Relay = See DD

Paint Ball =See Crab Cakes

2/10/14 first meeting for Bible Challenge group = See Pusher

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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Sprinting Murph

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Decibel started the workout with a nice cozy warm up lap around the fields;
 
Windmillsx20
Mountain Climbersx20
Imperial Walkersx20
Peter Parkersx20
Cherry Pickersx20
Parker Petersx20
 
Mosey to right field line
Burpeesx10
 
Suicides
50 yards and back
Diamond Merkinsx10
100 yards and back
squatsx20
150 yards and back
Reverse Walking Merkinsx10
200 yards and back
Jumping lungesx10
Burpees until all are done
 
Repeat
50 yards and back
Merkinsx15
100 yards and back
squatsx20
150 yards and back
Wide Arm Merkinsx15
200 yards and back
Jumping lungesx10
Burpees until all are done
 
Mosey to dugout
Complete Green Sally Up Merkin Challenge

Handed off to Trucker;

Navy seal situps x20

Begin modified Murph workout

Total of 60 pull-ups and 100 merkins and 3 laps around Runde park (1 mile total)

 Mossy to dug-out wall

Wall sits to 30 secs

Walk lunge to outfield fence, sprint back

Rinse and repeat

Mossy to COT

12 PAX posted at Alcatraz on a brisk windy morning. 1 FNG (Spread Eagle) braved the windy chill to experience the ultimate F3 experience. Area 51, look out for this MMA fan. All hands on deck for emotionally headlocking current PAX who have been MIA and new PAX members….it is never too COLD for the gloom. Trucker also passed along a heart felt prayer regarding family and faith: Matthew 6:34 “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own”

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Cold, wet, and great

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14 faithful faced the rain and soggy conditions to get their weekly beatdown at Alcatraz.

The Thang:

Senator T at Q

3/4 run around park and through the ball fields to find some ground above water.

COP

SSH x 40, Merkin x 10, IW x 30, CDD x 15, Freddie Mercury x 25, LBC x 30

Wide arm Merkin x 15, hold plank, mountain climber x 20 , hold plank, hold, Merkin x 10

Mosey to wall and find a partner

Wheelbarrow to end of field and back.  Alternate partner positions.

Partner carry to end of field and back, swap positions at midpoint

Partner one Karaoke to end of field and back while partner two does sumo squats (rinse and repeat)

All together, lunge walk to end of field

Everyone line up at opposite end of field for burpee suicides

Run 1/3, 2/3 and full length of field and back with 5, 10, and 15 burpees at stop points

Hand off to Maximus

Line up at concession stand wall

Bear crawl to opposite end of field, broad jump burpee back to wall, then find your partner

Partner 1, BTW, while partner two plank walks to scoreboard, then bear crawls back (swap)

Back to COP

Mountain climber x 20, Grave digger x 15 (LH, RH), Low flutter x 20, Russian Twist x 20, Snow belly x 20

Mosey to playground- find your partner

Parnter 1:  10 pull ups, partner 2:  10 diamond merkins (swap, then repeat)

Partner 1:  10 pull ups, partner 2, 20 dips (swap)

Bridge leg (on your back, pelvis lifted, one leg extended up, flex heal) hold for 30 sec.  Repeat with opposite leg (crowd pleaser).  Rinse and repeat

Full run around Runde to COT, then 10 bomb jacks for good measure.

Moleskin

Great work today by the Pax in less than desirable conditions.  It was hard to find a spot in the park that was not water logged, but after 10 minutes, it really didn’t matter anyway.  Thankfully, the heavy stuff held off until after the COT. T-claps to Maximus for introducing some new exercises today.  Notable was the bridge leg which prompted much chatter from the pax on the potential use of this exercise at home (behind closed doors).  Let’s compare notes next week.

Prasies for Noah Fike – making progress with his eating and weight gain.  Way to go little guy!

It was cold, wet and gloomy today, but I can’t think of any other place I’d rather be on Saturday mornings than with my F3 brethren.    It’s always a pleasure to lead such a fine group of men no matter what the weather.    Aye!  See you next week.

Announcements

F3 Bible challenge – read the entire Bible in a year.  Pusher at Q.  You are a little behind, but can catch up quickly.  Great turnout for the  Lone Survivor F3 event last night.  Awesome flick – go see it!

 

 

 

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Game Plan – Proverbs 26 What not to do!

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8 PAX arrived in the cold rain at Chickfiet for some Chicken n Wizdim.

Studying Proverbs 26 and winding down the book with 5 chapters left, the wise authors are not holding back and telling it like it is. 26 breaks down into 4 sections for us that covers the following:

Fools, Sluggards (lazy), Those careless with words, and liars/deceitful people.

The Challenge is What not to do and don’t fall into these categories even in the slightest way in order to avoid obvious trouble.

Key verses:

4 Answer not a fool according to his folly,
lest you be like him yourself. Engaging with a foolish person makes you a fool
5 Answer a fool according to his folly,
lest he be wise in his own eyes. Warn or correct the fool so they know the right way, but then move on

8 Like one who binds the stone in the sling
is one who gives honor to a fool. Like getting hit was a misfire, Be careful of the crowd you run with and people you “honor” as it can bite you and hit you in the face one day.

13 The sluggard says, “There is a lion in the road!
There is a lion in the streets!” Any excuse not do to what we need to do…..How driven are you at work, but not in your marriage and with your kids….don’t be lazy where it matters!

22 The words of a whisperer are like delicious morsels;
they go down into the inner parts of the body. Gossip and words of destruction are like taking little poison pills….they go in deep and kill from within.

27 Whoever digs a pit will fall into it,
and a stone will come back on him who starts it rolling. Liars and deceitful people not only end up trapped, but can get killed by their own web of deceit

Proverbs 27 Next Friday. Come and join us!

God Bless!

 

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Fort Running Crew Preblast to Cola

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To All Fort Pax looking for another challenge.  Whether you ran the Kiawah Half/Full or have never ran one before, WE NEED YOU.    

Who is man enough to step up and join the crew to Columbia on March 8?  Let’s make a good showing in Cola.  It is a challenging, but good route.

Visit the F3 Columbia Preblast with all the information necessary.  F3 Columbia had secured a special $ 35 registration fee for their group and all previously interested runners.  All we need to do is provide Chaser with a ballpark number and he will help with requesting the same special rate. Please respond to me by COB 1/18/2014 and I will help coordinate with Chaser.

http://f3nation.com/2013/12/18/run-hard-preblast/

Here is a training schedule similar to the Columbia routine.  I am out each morning and some evenings for a run.  Sunday morning 6 am runs across Fort Mill.  All are welcome to tag along.  The more the merrier.  Saturday tweets will go out to find all takers.

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1/6 – 1/11 3 Miles F3 4 Miles 3 Miles Off F3 5 Miles 15
1/13 – 1/18 3 Miles F3 4 Miles 3 Miles Off F3 6 Miles 16
1/20 – 1/25 3 Miles F3 5 Miles 3 Miles Off F3 8 Miles 19
1/27 – 2/1 3 Miles F3 5 Miles 3 Miles Off F3 10 Miles 21
2/3 – 2/8 4 Miles F3 5 Miles 4 Miles Off F3 11 Miles 24
2/10 – 2/15 4 Miles F3 6 Miles 4 Miles Off F3 12 Miles 26
2/17 – 2/22 4 Miles F3 5 Miles 4 Miles Off F3 9 Miles 24
2/24 – 3/1 3 Miles F3 4 Miles 3 Miles Off F3 8 Miles 18
2/3 – 2/8 2 Miles F3 2 Miles 2 Miles Off Race / 13.1 Give Thanks 19
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