Category: Alcatraz

No Cadence Makes Me Sad

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18 PAX posted at The Fort “Laces IN/ OUT” for a balmy 25 degree workout

In honor of the Fort Mill Police Department and our friends from the neighborhood we conducted a tribute to The Marine Corps Silent Drill Team, and please understand that no cadence makes me sad.

The Thang:

We conducted a long walking warm up around the path of the park with a high level of mumble chatter and no cadence calling to include: Lunge walk, butt kickers, high knee, and walking imperial walker with a few stops along the way to circle up for COP to get cold tired muscles ready for fun.

Run the drill bits of WEP = 5 exercises x 7 repetitions – Burpee, Merkin, SSH, Monkey Humper & Squat.

Partner up for partner push and partner pulls.

Arkloader series along tree line = bear crawls, lunge walk, duck walk and baby bunny hops.

Back to COP:

Dealer’s choice for AB-LAB, we made it through the group twice at each selection for 10 repetitions. It was fun to have the runners join us for some additionally painful suggestions.

Slow short mosey to COT:

Naked Man Moleskin

Consider Alcatraz on Saturday 1/11/14 because of the 7K running race immediately following our WEP workout, details of the race http://racesonline.com/events/7k-preservation-run

Stay in tune on the weekly email from THE FORT

Chicken & Wisdom Friday Morning with Cake Boss + 210  pounds (equal to my body weight) of food donated to the Food Bank from our group.

Friday movie night, props to Navy Seals, almost as tough as a Marine.

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

CSPAN-over & out

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PREBLAST – No Alcatraz this Saturday, Jan 4

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This is a note to remind everyone that Alcatraz will not be held this Saturday, Jan 4.  Meet at Walter Elisha park at 7am for a convergence with The Fort and Charlotte area F3 groups.  The Joe Davis 5K will follow for those wishing to ‘double down.’   This is sure to be an awesome event and an excellent way to star the new year.

A handful of F3ers from the Knightsbridge subdivision held an impromtu kettle bell workout to sweat out the remains of last night’s festivities.  Trucker hosted the event in his garage.

The Thang: (posted on behalf of Trucker)

To the music of Tool, Rage Against the Machine, Soundgarden and others:

Merkins (up hold/down hold)

Clean and Press (1 min per arm)

Upgright rows (1 min)

Curls (1 min per arm)

Triceps press (1 min per arm)

Shoulder raises (1 min per arm)

LBC’s for 1 min

Run down street to stop sign and back (approx 200 yards total)

Lunges (1 min each leg)

Rinse and repeat all of the above

Finish with abs:  low flutter, Russian twist, LBC’s (each exercise for 1 min)

Moleskin

Working out with my neighborhood friends was the best way to kick off 2014 – great idea Trucker!   Roach had been away from F3 for a while and he blasted his way back this morning with a strong showing.  Praises for the great weather, our health, little Noah eating more, and a healthy baby boy for Mr. and Mrs Badger.   YHC is lucky to know you guys and looks forward to another year of F3 adventures.    Cheers!

 

 

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The Accumulator…………. of Pain

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9 PAX arrived in the cold, gloomy outfield of Alcatraz to recieve thier Christmas beatdown.

Bob Barker at the Q:

2 laps around the baseball field.

COP
SSH X 30
Squats X 25
IW X 30
Mountain Climbers X 25
Merkins X 15
LBC X 20

To the parking lot:
Group 1: sprints with 5 bomb jacks at each end of lot X 2
Group 2: 10 pull ups, 15 dips, 20 step ups

Rinse and Repeat

Back to COP #2
SSH X 30
Squats X 20
IW X 25
Mountain Climbers X 25
Freddy Mercury X 20
Hello Dolly X 10

Pass off Q to FunHouse

Accumulator of Pain
Plank Punches X 40
Bomb Jacks X 15, Plank Punches X 40
Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
SSH X 40, Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
Burpees X 15, SSH X 40, Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
Plank Jax X 40, Burpees X 15, SSH X 40, Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
End with a Suicide with 3 excercises at the end of each one….

COT

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The Fort: Surprise Me

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21 PAX posted at The Fort post Christmas workout.  Among the crowd pleaser workouts was also a word from Santini on praying a simple prayer for 30 days in the New Year.  “Surprise Me God with what you’d like to show me in the world”  Stand back and see how he shows you a world that you have not seen before.  People in your life that you’ve missed or overlooked.  Pain and needs in the world that you can support.  Opportunities for friendships, relationships, and support.

The Thang

1/4 mosey to COP.  Santini leading.  30 SSH, 30 Imperial Walkers 20 Windmills, 10 Proper Technique slow Mountain Climbers.  10 Peter Parkers, 10 Parker Peters, hold 6 inch pushups. 30 SSH.  Form into platoons with Squad leaders.

Squat platoon – 15 slow squats, holding.  mosey in squad formation to trees for wind sprints in waves with platoon holding with SSH until their group goes.  Finishing group does merkins until remainder of platoon finishes.

Seal Team Situps.  2 sets of 20.  Flip for 10 Merkins in between.

4 groups with squad leaders.  1 station (stairway to heaven) 1 to 5 burpees ascending up the light poles.  Seal team station of situps 20 count.  Sandbag low crawls for 25 yards carry back bag upon completion.  4th station is 5 bomb jacks alternate 5 merkins – repeat 4 times.

Hand off to WWL for second half.

Mosey half way to church
Jack web 7
Mosey to church, partner up, split into 3 teams
Team 1 on modified sweet baby jesus
Team 2 on suicides
Team 3 on 50 squats 50 abs
Rotate through all 3
Pushup pyramid to 10
High slow flutter

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Game Plan – Proverbs 24 “Do the Little Things”

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Proverbs 24 cuts to the chase and is to the point in its delivery. This chapter really teaches us to have a foundation and plan before building our house. That house can be at work, home, marriage, raising kids and other relationships. Be prepared in all we do and have wise council when doing it. The lazy and unprepared person ends up in a disaster; however the wise and well prepared can sit in content because they were ready for life to happen.

Key Verses:

3 By wisdom a house is built,
and by understanding it is established;
4 by knowledge the rooms are filled
with all precious and pleasant riches.

All knowledge and wisdom comes from God and by having him in our life, we not only gain wisdom and understanding but we can rest in his promises and hope.

11 Rescue those who are being taken away to death;
hold back those who are stumbling to the slaughter.
12 If you say, “Behold, we did not know this,”
does not he who weighs the heart perceive it?
Does not he who keeps watch over your soul know it,
and will he not repay man according to his work?

When we see someone on a road towards destruction, we need to throw a lifesaver. Sitting back and claiming ignorance or “none of my business” is not how we show God’s love to others.

17 Do not rejoice when your enemy falls,
and let not your heart be glad when he stumbles,
18 lest the Lord see it and be displeased,
and turn away his anger from him.

“No Pay Backs”….do not seek revenge or gloat in the wake of other’s failures, but rather lend a hand and look to Glorify God in their situation.

30 I passed by the field of a sluggard,
by the vineyard of a man lacking sense,
31 and behold, it was all overgrown with thorns;
the ground was covered with nettles,
and its stone wall was broken down.

Keep our house in order so that anyone passing by can see that God is first in your life. By doing the little things each day in our marriages, kids, financial and prayer life /spiritual life we keep ourselves from wondering down the wrong road and asking ourselves “how did I get here”? It take a little work each day….don’t be lazy!

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We ran and ran and ran……

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Posted on behalf of Cable Guy and White Lightning

12 Strong did some running and strength work on this pre-Christmas Saturday

  The Thang…

 Cable Guy on the Q

 LAPS… through both fields

COP

25 SSH  

25 IW

25 SS SQUAT

20 MCP

BIG LAP

COP 2ND FIELD

20 SSH

25 CDD

25 HELLO DOLLY

15 WIDE MERKINS

BIG LAP

 COP 1ST FIELD

14 MCP

25 ROSALITA

20 SSH

 SPRINT FROM ONE FENCE TO THE OTHER

 Hand off to White Lightning

 Mosey to the dugout – Split into 3 groups

      1.  Run the field

     2.  CDD’s / LBC’s

     3.  People’s Chair – Passing the Kettlebell

 Each group cycle through 1-3. 

 Pick your Pain – First person picks the exercise and runs the field.  The Pax performs the exercise until his return (Merkins, LBC’s, Squats, Froggers, CCDs, Burpees, etc.)

 Indian Run around the field

 Jack Webb 1 to 4 / to 10

COT

 Moleskin

 Good hard work by the Pax today.  We ran a lot which is good for the endurance and helps keep the ‘cookie weight’ in check.  Lots of groans were heard during Jack Webb’s today and lots of gas too from the usual suspect.  Way too warm for Christmas for sure, but we all remembered what this holiday is about and we are blessed to be out another Saturday.

 Announcements:

 BIG convergence on January 4 at Walter Elisha Park – The Fort is hosting all Charlotte metro groups.  No Alcatraz that morning.  Joe Davis 5K run following for those who double down.  It’s a great cause and a great way to support a fellow F3 brother!

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A Fort Family Reunion / “KEEP RUNNING!”

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28 PAX posted at The Fort “BLOCK PARTY” for our first of many “family reunions”

We started off with a prayer for the Kiawah group, and for the continued success and health of each runner and The Fort.

The Thang:

Slow mosey to COP:

10 each X 10 different exercise = warm up

Run the drill bits of WEP = 5 x 4 exercise (Burpee, Merkin, Squat & SSH)

We were supposed to make a full lap, and then return to the slowest man so we could all finish together. While Waldo and I stretched out the last man, and Red Banjo made multiple laps it became obvious my instructions were not clear, and at that point the town of Fort Mill heard me scream “Keep Running”.  The group basically got another ¾ lap in and some even got the exercises in.

Back to COP:

25 each X 10 exercises to complete the waking up process

Line up and complete 3 rounds of Ark Loaders using the tree line for sequence changes

Quick set of Ab Lab

This was not planned to be easy workout, and I apologize to any if felt shorted…but that is OK because the “PAX chatter” was great to hear again, and the PAX spirits were so high. Special call out on the return of FNGx3 (to the works too much / fartsack third power) === REDEYE

Slow mosey to COT:

Naked Man Moleskin

We all discussed the success of the Kiawah group, sounds like a great race & fellowship

Happy Birthday to WWL

Thursday Christmas Party

Joe Davis Run

Check the weekly email from THE FORT

The Fort is looking at some additional races / runs and activities to keep the momentum up on the fitness training.

Great shares yesterday on both prayer requests and answered prayers, continue to pray for our group, especially those under additional pressure because of the holidays. Safe travels & Merry Christmas.

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

CSPAN-over & out

 

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Audit & CSPAN inspired tribute to Kiawah

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12 PAX posted at a rainy Fort looking for a motivating start to their weekend (Trucker reported in 12 to Alcatraz, & 14 of The Fort looking at a quick jog on the beach at Kiawah).

We started off with a prayer for the Kiawah group, praying for a safe, and successful race for each runner.

The Thang:

Audit @ Q:

Tribute to Kiawah, warm up was running the drill bits at WEP and 20 SSH hops. Plank fest until group finished lap.

Partner up= 5x series of a long run Jacob’s ladder with partner with bear crawls, merkins and run to the hill and back. Partner 2 did jumping lunges until the flapjack.

COP of exercises “The Crowd Favorite” was Jack Webb at a 10 to 1 ratio = shoulders are smoked/well done after this…wow

CSPAN @ Q for “Act 2”:

Mosey to hill= short run Jacob’s Ladder of 7 to 1 of Carolina Dry Docks

Mosey to Playground=3 sets of=10 pull-ups, 10 side pulls left & right and 20 dips.

At this point I was second guessing the groups commitment because it is rainy and cold and there was no chatter. The PAX step up and finish up at full speed

Partner back up for a series of partner push/pulls.

Form back in small COP for “dealers choice”, going round the clock calling out exercise, man to the right calls cadence until the man who called the exercise sprints around the outside the circle. We did this 4 full rotations and steady expanded the circle. High speed with low repetition equated to a full body workout.

Slow mosey to COT:

Naked Man Moleskin

We all discussed looking forward to hearing/comparing #warstory with Kiawah group

Happy Birthday to WWL

Thursday Christmas Party

Baxter Trail Run

Joe Davis Run

Check the weekly email from THE FORT

CSPAN discussed the leadership training that @gnarleygoat and NODA F3 is doing. Dr. Hartle gave his testimony over lunch on Friday. This is the 2nd and 3rd F. How can we do someting similar to this in Fort Mill?

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

CSPAN-over & out

 

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Under The Dome

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The thang:
25 SSH
25 Imp Walkers
25 Sumo squats
25 LCB
15 Merkins
15 Mountain Climbers
20 SSH
20 Squats
Split into 2 groups:
Group 1: 10 pull-ups, 20 dips, 20 leg raises per
Group 2: sprints to end of parking lot, 5 burpees, sprint back, 5 dombjacks; repeat until Group 1 is done
Switch and rinse repeat 1 more time
Navy seal sit-ups in honor of Army/Navy game today
Handoff to Decibel
Mosey to wall
Peoples chair
Split into groups
Group 1-Bear Crawl to wall and back
Group 2-Balls to the wall
Switch
Group 1- Crab walk to fence/run back
Group 2-Peoples Chair
Switch
Group 1- Inch worm ¾ of field/run back
Group 2- Balls to the Wal
Switch
Mosey to left field line
Reverse Walking Merkinsx10 (Crown Pleaser/compliments of F3 Atl)

Imperial Walkers x25
Wide Arm Merkinsx15
Cherry Pickersx20

Diamond Merkinsx10
Wind Millsx20
Carolina Dry Docks x15
LBC x25
X’s and O’s x15
Freddy Mercury x20

Sprint to Fence

COT

It was a beautiful day inside the Dome of Tega Cay. The heated turf was not functioning today but the balmy 40 degree temps inside the Dome made that irrelevant. Remember to thank God for your blessings

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The Fort: 12 Days of Christmas

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21 Pax beat the cold and rain for a pre-winter workout at Walter Elisha Park.  (Site location for upcoming Convergence January 4 – PLUG – Go Register)

Santini in lead:

Mosey up Stairway to heaven, avoid walker with Dog and position in line on hill facing down.  Begin downhill merkin sequence, Peter Parkers, Parker Peters.  Up and down hill wind sprints.  High Life takes out an eyeball with a branch.  Begin Bear Crawls up hill.  Turn around, Lunge, Bear, Crab walk across deck and sprint to other side of Park.  Return.  Up and down hill sequence again.  Warm up circles with SSH (50), Windmills, and Imperial Walkers.

Squat Platoon – Crowdpleaser of 4 squad leaders in platoon formation.  10 Deep Squats, 10 deep lunges each.  Repeat.

Low crawl 30 yards, Bear Crawl, and lunge.

Moleskin:  Santini gave a challenge for end of year goals.  Developing a broader set of goals for 2014 in all facets of your life.  Personal, Spiritual, Professional.

DD in lead:  Begin 12 Days of Christmas.  Basically, sing the 12 days of Christmas, “On the first day of Christmas my site Q gave to me…” and yes we did the whole song with the

1 Donkey Kick, 2 Wide Arm Merkins, 3 Jumping lunges, 4 Merkins, 5 Squats, 6 Burpees, 7 Bomb Jacks, 8 Sumo Squats, (started blacking out here) 9 ?, 10 Monkey Humpers, 11 ?, and 12 ?.  (PAX please feel free to post response with what you remembered.

Circle up for Christmas Carols with Rosalitas, Flutters, LBCs  (Confirmed that Pusher knows the entire Rudolph the Red Nose Reindeer song including the names of all the Reindeer).

COT

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