Category: Alcatraz

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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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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