Category: Alcatraz

Fort Tournament Challenge

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PAX –
Who is up for a March Madness tournament challenge?  For all those interested, join us on the ESPN “F3 The Fort” Group and complete a bracket.  PAX are encouraged to complete one or as many as necessary to advance their chances.  
 
Each bracket will be $ 10……..Winner will have the honor of picking up the 1st round of drinks at the next 2nd F and donating his proceeds to F3 Foundation or FM Charity of his choice.  
 
I hate to say it, but I will have to pull for Florida.  Painstaking, but better than Duke.
  
The ESPN group name and password are below.      
Menthol

This message is from Jay Neal who is challenging you to play Tournament Challenge on ESPN.com.

Get in on the excitement of this year’s NCAA Men’s Basketball Tournament. Compete against other fans as you fill out a bracket and earn points for every correct pick! Come out on top and you could win a $10,000 Best Buy gift card. Get a group together and earn plenty of bragging rights among your friends by winning it all. Best of all, it’s free to play and win.

Get in the action now:
http://games.espn.go.com/tournament-challenge-bracket/en/group?groupID=439501&groupp=aWxvdmVtZXJraW5zA&invitesource=email&inviteuser=NDcwNDM1NTM3A&ex_cid=invite-email-tcmen

Group:           F3 – The Fort
Password:     ilovemerkins

Here’s what else they had to say:     “We are a strong as the strongest man when we stand together, arm to arm, locking shields”……..Dredd.

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Senior Workout Day

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The shovel flag was planted and 9 strong showed up as individuals but quickly learned more about their buddy than they had planned.  Mud-run or was it BRR training with fence jumps, hand stand walks followed with a longer hill run than expected.  The group was led today by two senior Q’s (OLD as we are often referred to by our brothers)

The Thang:

Cornhole at Q:

Run around both fields
20-SSH
20-IW
20-Mtn Climbers
20-Windmills
4 person push-ups – 20 single count
Partner up – size and ability – 20 single count each
   Squats – Back to back
   Push-up claps
   Heals to the heavens – crowd favorite
   Turning squat jumps w/ high five – some dance moves came out
   Elbow bridge plank – push-ups
   Squat – face to face
Mosey to cones
Bear hunt
  P1 – does bear crawl for 50m – 55yards
  P2 – sprints 40m – 44 yards in opposite direction turns around and tries to catch the bear
  P2 – carries P1 back to start line
  Switch
Crawl time
    Bear crawl
         Seal crawl
            Crab walk
         Sprint back to start
  Plank
Turned over to Senator:

Line up and face the left hand side of the park.

Karaoke to the fence, hop over fence and hop back, karaoke back to start point and plank.  Repeat this two more times with four hops and then with six.

Mosey to the concession stand wall and split into two groups for a strong square

1st side:  Wall walk on hands the length of the concession stand wall.    2nd side:  Lunge walk.    3rd side:  Backwards bear crawl    4th side:Power skip back to start postion    Go through the square three times total.

Follow the Q to the pine needle hill and run a zig zag path up and down the hill, around the tress, over the benches.  Take  a swing on the high bar for some fun.  Circle up behind the firestation and plank.

Head out of  the park for a group run.  Go down the short steep hill at Mariana’s and do 15 burpees OYO at the bottom.  Continue all the way up the long hill.  At the cul-de-sac, do merkins x 15 in cadence and nearly 20 Freddie Mercury’s in cadence (cut short by a soccer mom and kids on their way out their driveway)

Jog back to the COT

Great work by the Pax today.  YHC tried to add some obstacle type exercises to get ready for the upcoming mud run.   The seal crawls and wall hand walks were the crowd pleasers today – challenging stuff!  T-claps to Cornhole for Qing on short notice and for bringing some new ways to work the Pax.  T-claps also to TC Parks and Rec for keeping the lights on for us this morning.    It was a beautiful morning and as always,  a privilege  to lead such a fine group.

Announcements:   Earthshaker Twilight 5K Trail Run, 04/26.  Bring the family!                                                                Check out the latest Tega Cay workout, Golden Corral, on Tuesdays at 5:15 in                                at Harris Teeter in Tega Cay.

Prayers for those dealing with the loss of a loved one.

 

 

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The Fort: Not one burpee…

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32 Strong Posted at The Fort for a Spring morning beat down.  Compliments of Santini and Dredd.

Great to have EG leadership down to the upper upstate and land of cheap gas over the last few weeks.  We wait for the full audit to be published….until then we keep going.

We remembered our PAX who headed out for Go Ruck last night.  Thier courage to do something bigger than themselves.  (Crab Cakes, Package, Cable Guy, World Wide Leader)

We are always as strong as the strongest man when we stand together, arm to arm, locking shields. – Dredd

Santini on Q – COP

SSH warm up, Merkins, Imperial Walkers, Carolina Dry Docks.

Move to Pain Platoon.  Squad formation.  Squat on commands, lunges, walk, sprints.  Seal Team Sit ups with flip to Merkins.  Rinse Repeat.

Dredd on Q – COP

SSH, Ab lab, Merkins x 400 in varying formations.  (Chuck norris, Jackie Chan, and some other marshall arts stuff I forgot)

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Sally Came Back for a Leg Workout

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10 PAX converged on Alcatraz to welcome back an old friend.  While we blasted all muscles, it was a long lost friend that got the PAX mumbling…https://www.youtube.com/watch?v=dnqwwYXHNMg.  T-Claps to Trucker for showing us what a legit hanging leg lift is!!

The Thang:

Maximus at the Q:

20 Slow Squat & Calf Raises

20 Chop n’ Squat

Cone Drill: Shuffle right, Sprint, Shuffle left, Sprint.  Mountain Climbers while you wait. Repeat 3x

Split the PAX:

Group 1: 1min Wall Sits  Group 2: Jump Squats    REPEAT

3-Tier Suicides with 5 Burpees at the end     REPEAT

10 See-Saw Lunge & Squat

Hand off to Decibel

3.5min Green Sally Merkin Challenge (Challenge Accepted)

Mosey to the Hill in the ‘Hood

Jacobs Ladder with 8ct Body Builder Burpees descending from 5 (additional burpees as a reward for finishing early)

Sprint up the monster hill and mosey to the playground:

Group 1: 15 Pull Ups    Group 2: 30 Dips        Rinse & Repeat

Group 1: 20 Hanging Leg Lifts   Group 2: 30 LBC    Rinse & Repeat

COP for a nice round of Boat & Canoe (too difficult to explain but well worth the pain)

COT:

Congrats to the Colombia 1/2 marathoners.  4 from The Fort on for Go Ruck next weekend…way to represent.  April 26th is the trail run.  March 14th is when Lone Survivor Marcus Luttrell is coming to Charlotte.  More details at Patriottour.com.  April 12th mud run.  Reminder that we’ve launched the Tuesday workout at 5:15am in Tega Cay..coined Golden Corral, the buffet o’ pain.  Blue Ridge Relay Septebmer 5-6.

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Welcome to Golden Corral – Enjoy the Buffet o’ Pain

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17 PAX posted for the first Tega Cay Tuesday beat down. It was promised that it would be warmer than 9 degrees and that was provided (by about 11 degrees). The impromptu obstacle course was brought to you by Black Ice, when you really want to bust your a$$.

The Thang

Run to Church lot for COP
SSH X 25
Merkins X 12
Imperial Walkers X 20
Mountain Climbers X 20
Squats X 20

Mosey to karate curb
Double Leg curb jumps X 40
Right leg curb jump X 20
Left leg curb jump X 20
Fast step up/down X 1 min
Double Leg curb jumps X 20
Right leg curb jump X 10
Left leg curb jump X 10
Fast step up/down X 30 sec

Mosey to Bank wall
Derkins X 20
Modified bridge with heels on top of wall X 45 sec with 20 arm pulses
Derkins X 20
Modified bridge with heels on top of wall X 45 sec

Mosey to Driving Range Hill
2 groups, first person run to top of hill with 10 burpees
Rest of group does call out excercise from next in line

Mosey back to Parking Lot for last COP
SSH X 25
Ukranian Twists X 25
Leg Raises X 25
Squats X 25
Mountain Climbers X 25
Plank Punches X 25

COT

Naked Moleskin
What a great start to the Tega Cay expansion for Tuesdays. We completed the task of naming the work out: Golden Corral – The Buffet o’ Pain. The Q’s will make sure the name fits. The location is great with lots of ad lib pain stations to make a great workout and something new everytime. Shout out to Smuggler for having nothing else better to do.

Please keep Maggie and her family in your prayers as this 17 year old struggles with cancer. Please pray for healing, peace and hope for her and her family.

To PAX – Thanks for posting and making the first beat down at Golden Corral a memorable one!

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At Alcatraz, it’s about Quality, not Quantity…

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18 strong PAX posted @ Alcatraz to work on the Quality of the beatdown, not just the quantity. Refresher on key/safe techniques for Merkins, Deep Squats (Ass 2 Grass), LBC, Lunge Walk and Wall Sits.

Jekyl has the Q

1/2 lap around Alcatraz
COP
SSH 25
IW 25
Squat Jack 20
Apolo Ohno 20 each side
Mountain Climber 20
Peter Parker 15
Parker Peter 15
Spider man 10
Merkin 25
Hollywood Merkin (merkin with Side plank) 10 each side
Stud Merkin (1 handed push up) 10 each side

The Thang

Mosey to bases
Bear Crawls to 1st
Bunny hop to 2nd
Bear Crawl to 3rd
Bunny hop home
Crab walk to 1st
Lunge walk to 2nd
Crab walk to 3rd
Lunge walk home

Rinse/Repeat.

Hand off Q to Funhouse
Mosey to baseball outfield

15 Merkins – Slow and low
25 LBCs – Get those feet up
25 A2G squats – Slow and low
Lunge Walk to wall
25 SSH in cadence
1 minute wall sit – 90 degrees and arms out
Rinse and Repeat 2X

Core Burn
25 LBC in cadence
20 Merkins
1 minute Plank Hold
30 Plank Punches

COT

Great praise for answered prayers for Noah! Gaining weight and getting stronger! Next Goal: Get Walking! Excellent news Decible!
Be in Prayer on how The Fort can serve families that are in finacial crunches with children with special needs. Remember to serve, and not to be served.

Reminder that Tega Cay expansion is happening this Tuesday at the Corner of 160 and Gold Hill @ the Harris Teeter. See you in the Gloom @ 5:15.

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Pre-Blast – Name TBD – Tega Cay Tuesday Expansion

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Tega Cay is opening its doors to a Tuesday morning beatdown. With a solid core of PAX heading up Alcatraz on Saturday, the Tuesday morning addition was just a matter of time. And the time is now! Well, this next Tuesday, 3/4/14.

We have a location: The Harris Teeter on the corner of 160 and Goldhill.
We have a time: 5:15 – 6:00 am
We have the committed PAX: White Lightnin, FreeBird, CornHole, Sparkplug, and others near by.
We have the site Q’s: WWL and Funhouse
We have a Weinke: FunHouse always has one

The only thing we don’t have is a name. It has been decided that only those who come and contribute sweat and blood (tears not allowed) on Tuesday get to punch the name ballot. Many names have been suggested and we will decide during the COT.

This is a perfect opportunity to clench down on the EH’s already in place for those near Tega Cay. The location is close and the temperature will be perfect (not 9 degrees….). Bring a Sad Clown and get a BOGO coupon to the next workout.

See you in the Gloom.

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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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