Category: Alcatraz

Full Body WOD with some EDM

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WARMUP:
– SSH / WM / IW
THE THANG:
– 12 exercises in pairs of 6x 2, reps always 20/23 with 1 lap after each rep. Pull-ups (3x) for the leading PAX.
1: Burpees (20) / squats (23)
2: Inch worms (20) / SSH (23)
3: Shoulder taps (20 – 1:!) / Big Boys (23)
4: J-Lo (20 – 1:1) / Dips (23)
5: Carolina Honey (20) / A-Hammer (23 – 1:1)
6: Russian Kicks (20 – 1:1) / Superman (23)
– intermediate Airborne hip exercise (crowd pleaser)
– mosey half lap, some pull-ups, stop as grassy area: Jack-Webb with Merkin + OH Claps up to 10:40
– continue lap back to pull-up bars with some more for all
– back to grassy area for alternating LBC (side core workout)
– back to COT
MARY:
– Finish last 5 min with Thunderstruck: proper way with Burpees and SSH!
ANNOUNCEMENTS:
– Jaeger is coming: 3/11, check pre-blast and newsletter for details
COT:
– was held

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Pigskin/Frozen Tundra

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7 pax showed up to Alcatraz on a balmy Saturday morning. Alcatraz has been host to and launched a bounty one liners, inside jokes and laugh lines. Saturday was no different. We added one about a fishing tackle shop. Had to be there.

WARMUP: we took laps around the field with intermittent squat walks, lunge walks and bear crawls.

THE THANG:
1. Up and Over: Wall sit, bear crawl, run to fence. Scale/climb/hop over, run up hill, 10 bomb jacks, rinse repeat
2. Touch football. 5 burpees if get scored on.
3. Mary
4. 70/80/90/100 sprints

ANNOUNCEMENTS:
D2D coming up.
Jager coming up and is not about the German Digetif that many of you are accustomed to. Sign up. Something for everyone l.
COT:

Great thought for the day-
Love Bears Fruit- Henri Nouwen

“Can I give without wanting anything in return, love without putting any conditions on my love?”

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Back to the basics

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Dirty dozen went back to basics this morning at Alcatraz. Here what we did:

10 Low Slow Squats (IC)
15 Side Straddle Hops (IC)
15 Seal Jacks (IC)
10 Imperial Walkers (IC)
String of Pearls around the park

DORA – 100 Merkins, 200 Squats, 300 LBCs
Mosey to “Breather Hill”

10 Burpees
Down the hill and back
20 Wide Arm Merkins
Down the hill and back
30 Calf Raises
Down the hill and back
40 MNCs
Down the hill and back
40 Overhead Press
Down the hill and back
30 Jump Ropes
Down the hill and back
20 Diamond Merkins
Down the hill and back
10 Prison Cells
Down the hill and back

Mosey back to AO
10 Flutters (IC)
10 American Hammers (IC)
10 Freddies (IC)
10 Hello Dollies (IC)
3.16 miles total

NMM
The Mission of F3 Nation is to “plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” Fitness brings the guys in, but fellowship keeps them coming back. I know I can count on my brothers in the best and worst of times. Through F3, I found what so many lack: true friends. Faith and living third through service unlocks our leadership capabilities. I’m a better man when I serve others.

Our core principles are simple:
It’s free. All it costs is your effort.
It’s open to all men. Full stop. All means all.
It’s outdoors, rain or shine. The elements make you durable.
It’s led on a rotating fashion by your peers. No certifications necessary. When you lead, we follow.
Finally, it ends in a COT. The COT is what separates us from workout groups. In the COT, it doesn’t matter if you were the fastest or if you had the best form, all that matters is that you care for the guy next to you. I think our world could use a lot more COT.

The Credo of F3 is “leave no man behind, but leave no man where you found him.” We pick up the six at every workout, but it doesn’t stop there. These men will walk beside you when you’re high on the mountain or low in the valley. We are there for each other physically, mentally, spiritually, and emotionally. These men are there when it matter – always.

The mission, credo, and core principles are simple and if we follow them, we can change the world, one man at a time. So strap in, hold on, and enjoy the ride. If you stick with it, you’ll be the man your family and community deserves. And you might have a little fun on the ride!

Aye!
Italian Job

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Mystic Rhythms

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WARMUP:
Slow mosey out of the park, along Windward drive, down Mariana’s Ct, back up to the Windward, and then circle up on the basketball court for COP

THE THANG:
COP (All in double count cadence):
SSHx 25, windmill x 15, CDD x 10, Squat x 20, American hammer x 20, jumping lung x 15, merkin x 10, box cutter x 15, cherry picker x 15, plank/right arm/right leg high/regular, 6″/regular/left arm/leg high/regular/6″/regular, 10 burpees OYO

Move to the middle of the parking lot, and split up the group.
Group 1: runs to the playground, and does 10 pull-ups, while group 2 does hello dolly. Flapjack
Rinse and repeat two more times with LBC’s and flutters

Mosey to the field for the Tunnel of Love (5 sets)

Mosey out of the park to the bottom of Mariana’s Ct for Jacob’s ladder. 5 reps on the hil, count 1-5 burpees at the top, run backward on reps 2 and 4. Mosey back to the wall along the concession stand in the park.

Power Square.
Assume BTTW on the concession stand wall, walk on your hands along the wall, lunge walk out to the 2nd base, bear crawl along a line parallel to the wall, lunge walk back. Rinse and repeat for a total of 3 squares.

Circle up in the field and finish off the workout with 10 minutes of Broga (Mountain Pose, Warrior I/II, Triangle, Cat/Cow, Knees to chest, Happy Baby, Corpe (aka Body Destroyer).

COT

Naked Man Moleskin
Great winter morning at Alcatraz! Love the cold temps and dry air. I can’t remember the last time Q’d a whole hour. It was nice having the full 60 minutes to make it tough, but also do something different. I took a cue from Change Order and included Broga today to mix it up a bit and cool down at the end of the workout (which we never do!)

Jiffy joined us today after an extended break from F3, but didn’t show any nice of lack of fitness. Good work, brother! We had a solid group today and everyone pushed through it to make themselves better. It’s always a pleasure to lead the fine men of F3, and I look forward to my next Q at Alcatraz.
The title of the workout is yet another Rush reference (RIP Neil Peart). Since we did yoga today, it seems to fit (a little – haha).

ANNOUNCEMENTS, PRAYERS, PRAISES:
Dam2Dam 10K coming up. Opportunities to run, ruck, or just volunteer. This is a benefit for FM schools. Read your newsletter.

Prayers and praises: Pumpkin Spice’s daughter going through treatment, ST’s son’s girlfriend’s father’s passing. Change Order’s mother-in-law with Covid. Praise for Uber’s son’s success as a student musician!

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So Funhouse can stop crying…

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WARMUP: Very little
THE THANG:
– To the pull up bars where we performed an idiot sequence of pullups one by one and some other exercises. Note for later, that didn’t really work.
– To the hill we all use entirely too much, but it’s a great hill, so why stop?
– Partner carries, wheelbarrows, running, bear crawling, all kinds of dumb stuff while we also ran around the back end through the neighborhood streets.
– One fake 10-count was involved
– Back to the parking lot for a fake Dora and then it was over…

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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Start your One Word at Alcatraz for 2023

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11 pax gathered at Alcatraz this AM to make their downpainment on 2022 and create momentum for 2023. The Site Q, Uber, requested a discussion on One Word and Double D and YHC obliged that request by incorporating this into the workout. We also celebrated DD 56th birthday today. He is a fantastic leader and has been a huge influence on my life over the past 10 years. I am blessed to have him in my life.

Similar to years past, this week has been a time of reflection for YHC. The time between Christmas and New Year offers an opportunity to review the previous year, recognize the blessings in my life, assess how the year went and get organized for next year. I review my One Word, journal entries, calendar, budget, etc. as part of this “Year End Review”.

As I reflect on 2022, my One Word was “intentional” yet the word I would use to describe the year was “unsteady”. Some parts of acceleration including my relationship with my M and 2.0s, a strong D2D performance, deepening of relationships with SL, Whetstone and other, increased faith with Shady/Backdraft and the McGospel crew and my job environment has improved. Some deceleration particularly in the Spring/Summer, continued identity in my Mammon, some struggles at home including a torn ACL and a continued jester around self worth that leads to various symptoms. Overall, there was growth particularly as we close 2022 and I have hope for 2023.

In preparation for the workout, I mentioned to Maximus and DH to join us and they requested a difficult workout. DD was quick to oblige using his One Words from previous years and I decided to crack the seal by leading my first ever cinder block workout. I search “F3 cinder block” and found lots of good ideas.

WARMUP: DD
After sharing that DD woke up with a sense of being “full” this morning celebrating his birthday with a group of HIMs we circled up for COP:

SSH x 20
Mtn Climbers x 20
Peter Parkers x 10
Parker Peters x 10

Mosey to the baseball field

THE THANG:

DD at the Q
14 Big Boys
15 Burpees
16 hand release merkins + shoulder tap
17 Mahktar Jai
18 Apollo Ono
19 Kneetar Jai
20 Mike Tysons
21 Backward lunge
22 Freddy Mercury
23 Big Boys
24 Burpees
25 HR merkins + shoulder taps
26 Mahktar Jai (

After each exercise run to the fence and back

Handoff to Pusher

Grab cinder blocks from DD truck and mosey to basketball courts

Partner up

P1 does the following:
1 Merkin
1 Squat
1 Curls for the girls
1 Shoulder press
1 Tricep Extension
1 lunge each leg

Partner 2 planks while P1 does exercises
Rinse and repeat adding a rep up to 5

Gassers
50/50
75/25
100/25

Round 2 – rinse and repeat from round 1

Coin flip – heads equals (2) manmakers/tails equals (2) big boys

Mosey back home

ANNOUNCEMENTS:
– Dam to Dam for a Cause fundraising focus over the next 8 weeks
– Q Source relaunches on 1/3
– Upcoming BBQ fundraiser
– Murder Bunnies hockey team starts this week – great 2nd F opportunity
– Opportunity to EH younger guys in the Fort and responsibility for older guys to serve as Whetstone

All men in attendance created momentum heading into 2023. YHC is thankful that I just “keep posting” because the men of the Fort inspire me.

#SYITG

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Choose Your Own Adventure

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We had a great crew if vets and rookies out at Alacatraz.  This was a choose your own adventure work out.

We started with a mosey around the park with a stop every 1/3 of the lap for warm up exercises.

1st 1/3:  15 Windmill and 15 CDD  2nd 1/3:  15 Low slow squats and 15 Cherry Pickers Final 1/3:  IW x 15 and LBC x 20

Choose you own Adventure:

Start at Playground:

4 Laps Around Park, 150 Merkins, 150 Abs, 150 Dips and 50 Pull Ups

Choose your reps and your order.

The men crushed it today and we had time for some wall time.

Mosey to the Wall:   Wall Sits while each man bear crawls 15 yards and back, Balls to the Wall with 7 Count Each Man, Rinse and repeat both.

Mosey to playground for some shirtless Broga with Change Order leading the way,

I appreciate each man that came out and gave it their all.

 

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You Could’ve Stayed In Bed

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WARMUP: Run the parking lot down and back, twice. 5 Jump Squats. 10 Merkins. 15 Mountain Climbers. 10 Windmills.
THE THANG: I’m not sure how much ground we covered but the intent was to get ~2mi plus a good workout to make getting out of bed worth it. After all, we have way too many guys staying in bed on a Saturday morning. Anyways, back to the topic at hand.
Line up on the left field line and bear crawl to the McDonald’s sign on the outfield fence. 20 Mountain Climbers. Bear crawl back for 20 more Mountain Climbers.
Run to the main hill on the back side. Run to the bottom, dodging deer, 5 burpees, NUR up the other side, 10 Carolina Dry Docks. Run back to the bottom for 5 Burpees then NUR up to the original start point for 10 more Carolina Dry Docks.
Head to the Pull-Up Bars:
Each PAX must complete 20 Pull-Ups and while you’re not doing Pull-Ups, you’re cycling through 10 Merkins and 20 American Hammers on repeat until everyone is done their Pull-Ups.
Head over to the 2nd most famous hill, Tara Tea Drive, again, dodging more deer.
Run to the bottom, 10 Jump Squats, run up, 10 Diamond Merkins. Complete 3 rounds.
Head to the field for a modified Jack Webb series:
1 WWII sit up : 4 Flutter Kicks. Complete all the way to 10:40.
Get on the line and run to the net and back.
Here’s the new one. Two lines, get in a plank position, head to toe. Man in the back does 5 Wide-Arm-Merkins then bear crawls to the front of the line (Indian Run style). Keep cycling through for about 50yds.
3-tier suicides.
MARY: Sprinkled in throughout the workout…that’s more my speed. We did finally close it out with Grave Diggers, Toe Touches and elbow planking.
ANNOUNCEMENTS: Newsletter (3 convergences in a row starting on Thanksgiving, Turkey money drive, clay shooting, etc)
COT: You should’ve been there. Our guys are carrying a lot these days. Head up, shoulders back, eyes clear and lean on each other as needed.

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Honoring Noah

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Cable guy took the full hour at Alcatraz. We started with a mosey down the street to the fire station and back. The FNG was running a little late and almost took us out with his vehicle, thus we named him Wipeout. Back to the parking lot. In Cadence exercises, all sets of 22 in memory of Noah, Cable Guy’s 2.0 who would have celebrated his 22nd birthday.
Continued with some partner sprints and sets of 22 merkins, squats, and Big Boys.

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