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!

 

 

 

 

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

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!