Category: Alcatraz

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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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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