Category: Alcatraz

Wheel O’ Pain

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13 Pax headed to Alcatraz for a warm December beatdown. 66 degrees and slightly damp were the perfect conditions to roll out the Wheel O’ Pain.

The Thang:

Senator at the Q.
Run around both fields to COP
COP
SSH x 40, IW x 30, Wide arm merkin x 15, Sumo squat x 25, LBC x 40,
Merkin x 15 and hold to Mountain climber x 20 and hold to Merkin x 10

Mosey to fence in front of parking lot:
•Lunge walk full field length, plank, right/left arm and leg high, merkin x 10, hold 6″, Freddie Mercury x 25
•Inchworm crawl/merkin back to 1/2 field distance, then crab walk remaining distance to fence
•Bearcrawl to 1/2 field distance, plank, then reverse lunge walk to end of field, plank
•10 Burpees on your own

Hand off to Funhouse.

Wheel O’ Pain
Each PAX gets a cone with an excercise and reps.
40 yard diameter circle with a cone in the middle.
Do the excercise on the cone, run to the middle and out to the cone to the right.

Freddy Mercury – 25
Lunges – 30
Burpees – 15
Merkins – 15
Rosalita- 30
Squats – 25
LBC – 25
Burpees – 10
SSH – 30
Parker Peter – 25
Plank Punches – 30
Mountain Climbers – 30
Merkins – 15

In, out, up, down Ab work – 3 minutes

Rinse and Repeat the Wheel O’ Pain – Cut Reps in half

In, out, up, down Ab work – 3 minutes

Run the cones, no excercise.

COT

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Post Turkey Day Punishment

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13 men converged on Alcatraz to enjoy a little post-Thanksgiving challenge.  The running was kept to a minimum but the SSH’s were not.  In the end, 200 were completed and we’d like to think we are better for it.  A little sore but better.

The Thang:
Cable Guy on the Q
Side Straddle Hoporama!

25 SSH
25 IW
20 Wind Mills
25 Peter Parker
25 Parker Peter
25 SSH
25 Mountain Climber
25 Freddie Mercury
15 Under the Fence
25 LBC
25 SSH
10 Push Back
50 SSH

Mosey to the middle
Split into 2 groups
Each group run to the fence 5 Burpees
Run back to the middle and 20 Wide Merkins
Rinse & Repeat

Hand off to Maximus

30 SSH
20 Slow Wind Mills
25 Slow Sumo Squat

Split into 2 groups
1 group forward lunge to score board then reverse lunge back
1 group doing wall sits
Rotate

20 Grave Diggers (ea side)
25 Russian Twist
20 High Slow Flutter
15 Frogger
2 Lines facing each other for seal sit ups x 20

Mosey to the bases
Duck Walk, High Knees, Duck Walk, High Knees
Rinse & Repeat

15 ea leg for Wall Step Ups

25 SSH
15 Slow Windmills

COT:

Moleskin
Announcements: Praises for safe travels over Thanksgiving and birthday celebrations.  Announcements over Thanksgiving that challenge the family.  Prayer for strength, healing and wisdom through difficult situations.  Prayers for Noah Fike through feedings.  Prayers for families who’ve lost loved ones

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The Fort: Sandbag Sleds to a Stairway to Heaven

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17 PAX posted after a carb loading Thanksgiving day weekend.  In lieu of IKEA, Wal-Mart, Carolina Place Mall, and/or early tailgating at the Cocks/Tigers game, the Pax posted for an early morning down painment.

Shamus decided to do his first ever double down solo by posting an hour early to ensure adequate calorie burn in his shorts and t-shirt only.  (with gloves).  Only to join the Pax on-time for a cool down in his second hour.   FNG to 3 weeks later a double down!  AYE!

The Thang:

Lay out 8 50LB sandbags.

Mosey to warm up – SSH, Windmills, Merkins, SSH, Monkey Humpers, Carolina Dry Docks

Then to 3 Squad formation:  Multiple stations of Low Crawl with sandbag 25 yards, 20 Seal Team situps, up the big hill Bear Crawl, down stairway to heaven and then back up at each lightpole do ascending burpees 1 – 5, then to Devils Pass for a down the camelback and up 20 merkins, back to first station.  Rinse and Repeat (a crowdpleaser)  Squad leaders organized choice exercises until PAX completed.

Sequence through bear crawl, bomb jack, and low crawl with Sandbags.  2 times.

Alternate LBC, Merkin, LBC, Merkin, Flutter, Merkin quickly

Repeat Sandbag sequence.  Then teams alternate with sandbag crawl, one team on Dips/Pull ups (10 each), and the other running sprints around playground.

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Game Plan – Black Friday Style

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4 PAX braved the cold, traffic and brutality of the Black Friday crowds to get some Chicken and Wisdom at Game Plan.

Proverbs 20 was full of advice and God’s word on many subject including wealth, character, laziness, virtues and separating good from evil.

Key verse:

9 Who can say, “I have made my heart pure;
I am clean from my sin”?

Basically, who can admit they are a mess and need Christ to come into their heart?

Cobra Kai is on Q and will be training us through Proverbs 21. Come to the Chickfilet dojo for some wisdom next Friday.

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Wa-Wa or Kum & Go? It ain’t that cold…

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6 Pax posted at The Armory Monday morning making a down payment on planned overindulgence in Turkey & Dressing.

The Thang:

Full speed across Church parking lot and then kettle bell up walking balance

Armory COP:

  • Imperial Walker
  • Squat
  •  USMC Push up / Slow Merkin
  • Parker Peters
  • Peter Parker
  • SSH
  • Carolina Dry Dock
  • Windmills

Kettle Bell = Discussion included favorite convenience store chain = Deacon was extremely uncomfortable with the Kum & Go. Wa-Wa and QT seem to be the highest quality.

  • Figure 8
  • Around waist
  • Halo
  • Triceps
  • Curl
  • Cross curl
  • Squat

Apply, rinse, & repeat.

Onto AB Lab

  • Dollies
  • LBC
  • Slow      flutter
  • USMC      push-up
  • Freddie
  • SSH

COT

Naked Man Moleskin

Boy Band was the only true born and raised southern gentlemen with a coat that got out of bed today, enough said about that.

Thursday is at 0700 followed by Baxter Fun Run.

3rd F Friday morning Chicken and Wisdom with Cake Boss.

Continued prayers for all the lost men in our area that do not have a nickname or a gang to be a part of. Work on your EH on new and lost members of our PAX.

As always F3 is a true blessing in my life to be a part of / lead a group of energized men, makes me a better man.

Semper Fi,

CSPAN

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Gloomy Day at the Rock

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The shovel flag was planted and 15 faithful gathered on a warm, but gloomy Saturday for a good beatdown.

The Thang (Bob Barker at Q)

2 laps around field as warmup….

SSH  25x, , Windmill   25x,, Squats   20x, , IW     30x, Merkins. 15x, Mac targe   15x

Line up on foul line, Partner up, one partner sprints while other does merkins, LBC, burpes

Mosey to wall, keep partner.  Bear crawl to to dirt line as partner does wall sits.  Then lunges, then bear crawls again.

35 SSH, 25 IW, 15 LBC, 15 Russian twists

Hand off to Senator Tressel

Four corners:  break into four groups

1st corner group:   Wall walk along concession stand wall to 2nd corner (crowd pleaser)

2nd corner group:  Lunge walk to 3rd corner, then 10 donkey kicks

3rd corner group:  Lunge walk to 4th corner, then 10 sumo squats

4th corner group: Lunge walk to 1st corner

Complete three circuts of each corner.  Everyone plank when finished, then 10 merkins in cadence.

Mosey to landscaping brick curb for 10’s:  1 derkin/9 dips, 2 derkins/8 dips, 3 derkins/7 dips…..

Mosey to ball field and split into two groups:

Side shuffle around bases, alternating sides, then 10 burpees at home plate

Karaoke around bases, alternating sides, then 10 sumo squats at home plate

Power skip around bases, then 10 monkey humpers at home plate

Back to COP:  Freddie Mercury x 20, Hello Dolly x 20 and hold 6″, Superman for 45 secs x 2

COT

Moleskin

The Pax put in a great effort today in warm, gloomy conditions.     The wall walk (popular at Centurion in South Charlotte) was introduced to Alcatraz today by YHC.  Looks like everyone loved it so we’ll be doing that one again.   Great to see the 2.0’s this morning and the previous Saturdays.  Welcome FNG/Little Lightning who should sleep well tonight and FNG/Double Shot.  Also, welcome back last week’s FNG’s Cuyahoga and Thriller.  Glad to have you back and hope this becomes your regular Saturday morning routine.

Announcements:

Remember your non-perihsable food on Saturday.   If everyone brings just one item each Saturday, we’ll make a difference.  A small, simple gesture with a great payback.  

F3 will meet on Thanksgiving at 7am at Walter Elisha Park.  Turkey Trot 5K in Baxter following the workout.

F3/The Fort convergence with Charlotte metro F3 groups on January 4 in Walter Elisha, followed by the Joe Davis 5K run.  Don’t miss it!

 

 

 

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Game Plan – EAT MORR CHICKIN AND WIZDOM!!

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SurprisedCow

EAT MORR CHICKIN AND WIZDOM!!

9 Knowledge seeking PAX Attended Game Plan this morning as we covered Proverbs 19.

We broke into 3 groups to get a little more participation and perspective on the word.

For verses 1-9, some key points included:

5 A false witness will not go unpunished,
and he who breathes out lies will not escape. – Telling lies will catch up to you!!

verses 10-19

17 Whoever is generous to the poor lends to the Lord,
and he will repay him for his deed. – What are you doing with God’s resources and are you serving his people??

verses 20-29

23 The fear of the Lord leads to life,
and whoever has it rests satisfied;
he will not be visited by harm. – Knowing the Lord gives us peace when all around us is chaos.

Game Plan will be open for Business on Black Friday. Proverbs 20!!

 

 

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Prison Beat Down- Delivered

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17 Inmates posted on a pleasant fall morning for an unpleasant beat down

The Thang:

 

Jog around both ball fields

SSH x 15

IW x 15

CDD x 15

Slow Squat x 20

SSH x 20

IW x 20

CDD x 20

Slow Squat x 20

 

Mosey to Parking Lot – Partner Up

Partner 1 – Sprint Down and Back / Partner 2 – Merkins

Mountain Climber / Sprint

Peter Parker / Sprint

Parker Peter / Sprint

CDD / Sprint

 

Mosey Back to Park

Plank O’Rama

LBC’s x 15

Hello Dolly x 10

Low Slow Flutter x 10

Russian Twist x 10

 

Escaped Prison Grounds and jogged to “The Hill”.

Bear Crawl to the Top

Run down the hill and then backwards run up the hill to the groundskeeper

Mosey to off Campus Recreational Yard (Tennis Court)

Partner up  for Suicides

Prisoner #1 run Suicide on Court

Prisoner #2

Merkins x10

LBC x10

Diamond Merkin x10

LBC x10

Switch and complete

 

Prisoner #1 run Suicides

Prisoner #2

Wide Arm Merkins x10

LBC x20

Variety of Merkins x10

LBC x10

 

Lunge walk around ½ Rec Yard

20 squats

High Knees around complete Rec Yard

Repeat Lunge

Rockette Squats X20

 

Partner up

Prisoner  #1 Suicides

Prisoner #2

Staggered Merkins X10

Freddy Mercury X20

Staggered Merkins x10

Freddy Mercury x20

 

Mosey to THE WALL

20 Step ups each leg

Wall Sits

 

Moleskin: 

After a great beat down at Alcatraz there was chatter about who was going to be able to walk tomorrow.  Sounds like a true prison beat down. 

 

Remember swim suit season is just seven months away.

 

Prayer Request:

Funhouse’s brother Scott

Trucker’s employment

Senator T’s mother and family

Decibel’s son Noah

 

Announcements:

Event: Joe Davis Memorial Resolution Run
Event Date: 1/4/2014 9:00 AM

Convergence at 7am before the run

Discount Code: F3

 

Event:  Mud Run

Date:  April 12th

Sign up on F3 websites

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The Fort: Sandbags and limp bizkits

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22 PAX at The Fort on a damp, cool morning.  Santini and CSPAN at the helm.  After a tough day of sandbags, squats, and a chicken biscuit at the chickateria that did not work out for Package (after 3 failures to launch), the PAX fought through with a great workout for all.

The Thang:

Santini in lead:  Superman flys to warm up, Windmills, Merkins, SSH, Carolina Dry docks, Peter Parkers, Parker Peters.  Line up on trees – 50% run 50 yards, 10 LBC, repeat at 60% with 15 LBC up to 100% sprint with Freddy Mercury.   Platoon formation for Squatarama.  Squad leaders then take PAX on Stairway to heaven, Merkin, Burpee, LBC, Squat Sequence.

CSPAN in lead:  Duck walks, Lunge walks, and then found our little friends of Sandbags left over from Marine Corps Birthday.  8 waiting for us at top of Jacobs hill.  After a disaster of mathmatics, PAX formed into 8 teams each carrying sandbag for 5 steps, press above head, hand off to partner, do a burpee, and proceed to alternate in that sequence around the deck.  At the drill bit markers we did some form of burpee, squat, merkin (blacked out).  As Time Warp proceeded, we concluded with a tribute to our brothers and sisters in the Phillipines with sandbags around the clock in a circle for fire drill.  Then handed off above the head.

COT

Moleskin:  2 new FNGs posted strong today with great attitude from the PAX.  Some nervous tension about the SC/Florida game today resulting in hostilities at the chickateria.

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Grab your Saturday morning treats….

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15 Pax braved the frozen Tundra of Alcatraz. 3 FNG’s posted, showing the PAX how effective EH’s are applied. Trucker the take Helm for first half.

COP

Merkins x10

Squats x20

Imperial Walker x20

SSH x20

Sumo Squats x20

LBC x20

Mac-tar-jai x15

Mossie to baseball filed and split into 2 groups

1st group walking lunge to outfield fence and sprint back; 2nd group wall sit until all PAX return

Switch

Rinse and repeat 2xs

Mossie back to other baseball field

LBC x20

Hello dolly x20

Russian twist x20

Freddy Mercury x20

Line up along edge of field, sprint to other side of field, 10 merkins, sprint back

Rinse and repeat 3xs

Grab the Saturday morning treats (bricks) and keep arms up to sky with the bricks as you do leg raises x15

Hand off to Funhouse

pavers

FWB (Fun with Bricks) – HIIT (High Intensity Interval Training)

30 secs work, 15 secs rest X 4 sets each exercise

Plank Punches, Herpies, Moving Merkins, Freddy Mercury, Switch Kicks, Russian Twists, Superman/Airplane

Finish with Plank-O-Rama

COT

Moleskin – A great effort from the Pax during a very cold and brick-filled morning.  A dozen regulars with 3 FNG’s using bricks to warm up Runde field was very inspiring.  No Glove Novemeber was brought to a scretching halt this morning.  PAX are encouraged to continue to bring FNG’s but also bust some bones on the fartsackers…. you know who you are… ryhmes with Bojangles and Free Bird…..

Funhouse

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