Sixteen strong rose from the fartsack on a gloomy Saturday to get punished by two virgin Alcatraz Q’s:  Maximus and Cable Guy (celebrating a birthday F3 style)

The Thang:

Maximus at Q

SSH x 25

Squat x 20

CCD x 15

Merkin x 20

Mosey to short wall behind home plate

Step ups x 20  L and R

Mosey back to field

Half froggers x 15

Full froggers x 15 (crowd pleaser)

15 grave diggers L and R

Hand off to Birthday Boy (Cable Guy)

COP:

25 SSH

10 Wide Merkins

10 LBC 4

4 Corners O pain:  Break into 2 groups

Complete 8 corners starting with5 merkins & 5 LBC

Run to 1st corner and complete 10 Merkins & 10 LBC

Run to next corner 15 Merkins & 15 LBC

Run to next corner 20 Merkins & 20 LBC

Run to next corner 20 Merkins & 20 LBC

Run to next corner 15 Merkins & 15 LBC

Run to next corner 10 Merkins & 10 LBC

Run to next corner 5 Merkins & 5 LBC

Run to Center and Plank-o-Rama  Break into 2 groups

Complete 8 corners starting with

Run to 1st corner and complete 2 Burpees & 10 LBC

Run to next corner 4 Burpees & 10 LBC

Run to next corner 6 Burpees & 10 LBC

Run to next corner 8 Burpees & 10 LBC

Run to next corner 8 Burpees & 10 LBC

Run to next corner 6 Burpees & 10 LBC

Run to next corner 4 Burpees & 10 LBC

Run to next corner 2 Burpees & 10 LBC

Proceed to COT  Q-Cable Guy

Happy Birthday, Cable Guy!  YHC thanks you and Maximus for stepping up to Q this morning.    Good to get some new blood at the Q and bring some new exercises for the Pax.  Well done, men!

Announcements:

January  4 Convergence with Charlotte area F3 at Walter Elisha Park, plus Joe Davis 5K.  Everyone who is anyone will be there so don’t miss this great event.

Spring Mud Run – stop thinking about it and just do it.  You know you want to!  Check the F3 site for details.

The shovel flag was planted and the first blast of cold weather did not deter fourteen men from answering the call to better themselves.

The Thang:

Bob Barker at Q:

COP

SSH  30x

Windmill   25x

Squats   20x

IW     30x

Merkins. 15x

Mac targe   15x

25  SSH

20  Squats

Line up on line and half way across baseball field do shuffle, karoke, high knees, lunges, rinse and repeat

Partner up, one partner sprints while other does merkins, side straddle hops, burpes

25  SSH

20 Squats

Hand off to Senator Tressel

Split into two groups:

1^st group:   run to playground and do 10 pull ups and 20 dips, run back to field and plank

2^nd group:  LBC’s

Flapjack, then repeat sequence with Freddie Mercury’s

Split into three groups for 40 yard sprints x 10, one group at a time.  When one group finishes, the next group goes.   Recovery between sprints was about 20 sec. 

Stay in groups – everyone plank.

Merkins x 10, hold, Peter Parker x 10, hold,  diamond merks x 8, hold, L arm/leg high, R arm/leg high

Grave diggers:  LH x 10, RH x 10. 

Hello Dolly x 20, hold 6”

Split back into two groups:  run around Runde with stops for Burpees, squats, bomb jacks, CCDs

COT

Moleskin

T-claps to Bob Barker for his first Alcatraz Q!   Great to see double digit numbers at Alcatraz, especially with the cold temp this morning.  TC police stopped by for a visit again this morning and checked on us.  Maybe they will show up in workout gear one day and join us.  The 40 yd sprint work was a crowd pleaser today (‘how many of these are we doing?’).  The PAX pushed through them with a purpose – well done men!   Welcome Swag Dad, F3er from Mount Pleasant.  Good to have you with us this morning and good luck with your F3 group.  The new Q’s are rotating through and we look forward to them bringing new workout ideas and helping build the Rock.

• When: 10/19/13
• QIC: Trucker and Decibel
• The PAX: Sai, Flacco, Funhouse, Cable Guy, Stonewall (FNG), Senator Tressel, Addicus, Pick 6

Warm up lap with zero visibility
Run half the outfield high knees
Second half butt kicks
Karaoke back switching half way
Circle Up
Cherry Pickers x20
Dive Bombers x20
Imperial Walker x20
Carolina Dry Dock x20
Mountain Climber x20
Rower x20
Mosey to the hill
Run up hill 5x alternating direction
Ascending up to 5, 10 count body builders at the top of each hill

Sprint to middle of baseball field, 2 jack webbs                                                                                    Sprint back to 3rd base line, 2 jack webbs rinse repeat and add to 2 more, until you reach 10 at each end
walking lunges from 3rd base line to middle of baseball, 5 merkins
reverse walking lunges back, 5 merkins
repeat with side shuffle
repeat with karoakes
repeat with sprints, 10 merkins
Navy seal sit-ups (20)rosalettias with V-ups (20)hi-low flutters (20)
Suicides from 3rd base line to middle of field and back
Mosey to snack bar wall sit 2xs
Bearcrawl from one end of outfield to other, 5 purpees, bear crawl back mosey to COT

Announcements:
Alcatraz was encouraged to strengthen the emotional headlocks and grow the group.                                                                                                                                                                                                                                                                            

Two challenges have been posted to the Fort: Jan 4 double down with a 5k and the April USMC mud run, great opportunity to show everyone what The Fort is made of!

15 Pax Posted at Alcatraz for a so called boot camp style workout (more like Laces Out!):

Funhouse at the Q.

RAR – Run around Runde

COP

• SSH X 40
• Imperial Walkers X 20
• Slow Squats X 20
• Merkins X 11
• Mountain Climbers X 20
• SSH X 20

Mosey to the Cones:

• Back peddle around cones with a sprint at the end and plank in a line X 3
• Side shuffle around cones with a sprint at the end and 5 burpies X 3
• Sprint around cones with 10 mountainclimers at end, sprint to start and 10 merkins X 3
• Sprint around cones with 6 stations of a pyramid down of merkins X 2

Hand off to White Lightning

Long Mosey to the Tennis Courts

Plank O’Rama

Partner Up 

• 3 Laps around the courts – Side Straddle Hops, Carolina Dry Docks, Freddy Mercury
• Suicides – every line, on both courts – while your partner does Side Straddle Hops
• Plank O’Rama

Mosey to Retaining Wall

• 10 Durkins – 10 Dips
• 5 Durkins   – 5 Dips

Long Mosey Back to the Rock

Plank for thr 3rd time!

Shoulder Circles

COT

Moleskin

Reminder today during prayer requests just how precious life is… 2 beautiful litte ones going to be with thier Heavenly Father.  There was not much more to say than may God grant those families peace and hope knowing that Zuri and Elizabeth are at rest and in pure joy with Jesus. Hug our kids today!

17 strong converged in Tega Cay for a Saturday morning workout marking the return of Funhouse.

Funhouse at Q

RAR – run around Runde

COP

30 SSH
15 squats
15 Imperial walkers
10 merkins

Start HIIT (High intensity interval training)
45 seconds with 15 seconds rest with 4 sets of each
Plank punches
Burpies minus the merkin
Freddy Mercury
Coconut crackers
Moving Merkins

Hand off to Senator

Base Running – split into two groups at home plate, 1^st group goes CCW, 2^nd group goes CW

1.  Side shuffle around bases, alternating L/R.  At home plate, 5 burpees, plank
2. Lunge walk  around bases, alternating front/back.  At  home plate, 10 bombjacks, following ‘That’s what she said!’ comment (was it Trucker?)
3. Power skip around bases,  Home plate, 5 burpees

Mosey to the Runde wall – split into two groups, 4 cycles

1.  1st group does peoples’ chair w/arms up, 2^nd group group bear crawl the length of the field, run back.  Flapjack
2. 1^st  group BTW, 2^nd group Kareoke out and back length of field.  Flapjack
3. 1st group does peoples’ chair w/arms up, 2^nd group crabwalk  length of the field , run back.  Flapjack
4. 1^st  group BTW, 2^nd group sprint length of field and  back.  Flapjack

Mosey to playground – stay in two groups

1.  1^st group  does 10 pullups and 20 dips, 2^nd group does step ups (L/R 10 ea).  Flapjack
2. Everyone plank – 10 merkins in cadence

RRAR (rugged run around Runde)

Group run around park with detours through the fields, up and down hills, through the woods and zig zag  through the trees and back to the parking lot.

COT

Moleskin

After two weeks in Germany, Funhouse returned to Alcatraz and he beat down the Pax with a purpose today.  He showed no ill effects from two weeks of heavy eating and beer drinking – well done, brother!    The HIT portion of the COP was especially painful and many groans were heard around the circle.  Indeed, YHC was forced to modify portions of his planned workout due to some 02 deprivation and fatigue.   

Roach’s powerskipping around the bases was impressive this morning – he made quick work of the bases and was far and away the fastest around the infield.  Cable Guy provided the group with his usual ‘monring expression’ – you are nothing if not reliable.    Balls to the Wall and the People’s Chair were crowd pleasers today.  YHC will definitely rethink putting half of the Pax in a wall sit while watching the other half bear crawl.  The view from behind was unsavory to say the least.    Heard a fair amount of double entendres today from the Pax – there was something in the air at Runde this morning.  Welcome FNG/Judge Judy – we hope to see you back in Tega Cay soon.

It was another great morning at Alcatraz and a pleasure to lead such a fine group.  The new Q’s are queued up and ready to start next week.

This is a reminder that there will not be an Alcatraz workout on Sep 28.   Come to the convergence with The Fort at Walter Elisha Park at 7 am