Alcatraz, along with the Fort and the Reservation, will be CLOSED on Saturday, May 2. All area Fort Mill pax are meeting at The Patriot in Rock Hill for their one year anniversary. Dredd and OBT will lead the workout. Come and celebrate a very successful year together with our Rock Hill brethren!
Decent size crowd showed up to start their week off on the right foot this morning. Given the Strawberry Festival’s 100+ portable lighting systems – we took the group off campus and through the lovely town of Fort Mill.
The Thang:
Mosey to Synergetics parking lot (Warm Up)
SSH 50x
Imperial Walkers 15x
Wind Mills 10x
Squats 20x
Merkins 10x
LBC 10x
High Slow Flutter 10x
-Line up on far side of 35 yard parking lot-
Walking Lunges out
Backward lunges in
Broad jumps out
Crab walk in
Burpee Broad Jump out
Spiderman pushups in
walk out
Mosey to brick wall
Step ups 10x each leg – derkin plank
Dips 3 sets of 10x
Mosey to stairs at end of Main Street
Partner wheel barrel up – switch
Mosey to playground
Wall Jumps 3 sets of 10x – derkin plank
Mosey back to COT
Stopping 1/4 SSH
Stopping 1/2 Pushups
Stopping 3/4 Squats
Moleskin:
I was pretty surprised to see the turnout this morning – 20 PAX’s is a solid number for a Tuesday workout. It was also nice to see many of the PAX’s were people I have never meet or seen before – growth is good!!! The mumbling was pretty faint today, but I did hear a couple comments around making sure I remembered it was only a 45 min workout today – got em back right in time…..
The men of Rock Hill gathered for a sure-thing beatdown that has become a regular occurence at Old Town. As we gathered, the only question was who would deliver the punishment? No one…
After realizing that we had been CSPANed, YHC took off running and the Pax followed:
Mosey to Fountain – Pusher at Q
SSH x 30
Windmills x 10
Merkins x 15
Mtn Climbers x 20
Dry Docks x 15
Night Clubs x 20
Mosey to Garage – Tinker Toy on Q
Burpee Broad Jump to 1st ramp
Run to next – -20 Merkins
Lunge walk to next then run to next
30 Squats
Reverse lunge to next ramp then run to level 4
20 Burpees
Run to top – 20 Calf Raises
Down the stairs
Peoples Chair – 20 count
BTW – 10 count
Handoff to Padre
Burpees – Of Course
Other stuff I cant remember
Handoff to Package
Wall merkins x 25
Step back for 25 more
LBCs forever, literally
1 arm wall merkins x 20
Switch, rinse and repeat
Handoff to Burgandy
Broad jump merkin squats – What the heck?1?
Up stairs across and down
AYG to top and back
AYG to COT
As expected, pain was delivered by multiple Qs. Apologies for forgetting some of the exercises but when you put Package, Tinker Toy, Padre and Burgandy together you get a #ParadeofHorribles
Announcements
Convergence this Saturday, May 2nd at the Patriot led by Dredd and OBT. EH someone and make sure that you show up. All 3 Fs are promised for the event.
Other announcements available via the weekly email.
15 PAX came to Alcatraz with the TegaCay guarantee of no rain due to the tax paid for Dome-O-Protection. YHC hasn’t Q’d at Alcatraz in many weeks and was wondering what to add to the Weinke. Asked the M for some ideas, and she said why don’t you pull out an old, hard one…….. I started to towards her way..wrong idea…communication is difficult as I totally forgot about my Q for a minute with those words uttered from her mouth… I did my 10 BombJacks and she reminded me of the Wheel-O-Pain….CableGuy started fast and furious and YHC pulled out the ManSack-O-Cones…..
CableGuy on the Q.
Meandering mosey around Runde and to the COP.
SSH X25
Parker Peter X25
IW X25 (more of a sprint)
Peter Parker X25
Low,Slow Squats X25
Mountain Climbers X25
SSH X25
Mosey to the Corner-O-Death.
Each corner Merkin 5+ from 5 to 20. After each set of Merkins, 50 LBC. Go
Round 2 – Same idea….Burpees with 50 squats after each set. Damn
Hand off to FunHouse
Wheel-O-Pain – Double up where you see fit!
16 cones and one in the middle. Do a cone, run into middle and do a BombJack. After each cone +1 BombJack (2, 3, 4 etc). Total BombJacks = 136…. Damn
Burpees X 10
Merkins X 15
hello Dolly X 30
Peter Parker X 25
IW X 30
Mountain Climbers X 30
Lunges X 30
squats X 25
LBC X 25
Plank Punches X 30
Burpees X 15
SSH X 30
Parker Peter X 25
3 Merkin Burpees X 7
X&O’s X 25
Freddy Mercury X 25
Naked Moleskin
Jiffy was next to YHC and had the bright idea to DoubleUp on specific cones, I had to oblige, as did other PAX. it was a pleasure to serve the PAX as they have served me over these past trying months with that thing called work. Constant reassurance and prayers from the PAX reminded me that I was not alone and that guys were not thinking of themselves, they were thinking of me. This does not happen very much in the “Real” world. Blessed to be a part of this group of men!
RockHill convergence May 2nd
3rd F eternal Church Office May 15th
Prayers for Paige and Cynthia for their battle and working on rounds of Chemo
Praise for Maximus and family celebrating 1 year with Olivia!
18 pax chose the #RedPill at WEP on a cool, breezy, damp morning to jump start their weekend with a dose of hill-infused pain. Wise choice, gents. Time to get moving.
The Thang
Warm-up-on-the-go today
Jog out parking lot to Springs lot, karaoke R/L, backward lunge, backward run, forward lunge, walking Imperial Walker, AYG run to UC Synergetic parking lot on 160, Peter parkers x10, Parker peters x10, Merkins x10
AYG run to playground with the Double Ds
Time to climb the first mountain
Derkins x10 along wall at top of hill, run down hill then back up; rinse & repeat (total of 5-7 cycles depending on pace and count)
AYG run to statue along 160 to climb the next mountain
Run to top of hill, 10 wide arm merkins at top, run back down; rinse & repeat (3 cycles total)
AYG run up road to gun shop and across to parking lot
Diamond merkins x10
SSH x26
Mosey to wall of UC Synergetic
People’s chair followed by Balls to the Wall; rinse & repeat (3 cycles total)
Run to WEP parking circle
Time for another mountain
Stairway to Heaven w/Burpees x5 at each lamp post
Run down the hill
Run to top of hill and back down w/LBCs x20 at the bottom; rinse & repeat (3 cycles)
Mosey to other part of same hill
Backwards bear crawl up hill, 10 CDDs at top, bear crawl down hill, Moroccan night clubs x10 at bottom; rinse & repeat w/variations (3 cycles total)
AYG run to soccer field for flatlander mountain workout
Run to 1st light pole, Bomb jacks x5, run to 2nd light pole, Monkey humpers x10, run to 3rd light pole, Sumo squats x15, run back to starting point; rinse & repeat for 10 mins
6MoM — Flutter kicks x13, Dollies x13, Adolph Hitlers x13, Freddie Mercury x13, Maktar N’dyae x20, Dying cockroach x13
Jailbreak run home
COT
Naked man moleskin
The theme for today was “Mountains Beyond Mountains.” It is a book title taken from a Haitian proverb that says “Beyond mountains there are mountains.” That is what we experienced this morning in the workout and what we experience in life. The proverb could be interpreted and applied in many ways. My workweek this week was characterized by several conversations where colleagues needed to “get something off their chest.” But, at week’s end, I was left with the question: Did they actually get the “weight” off through the discussion? If life is an endless stream of “mountains beyond mountains,” then resting/celebrating at the peaks and healing/recharging in the valleys are both essential to be a successful climber. When I find myself in a valley and need to get something off my chest, will an emotional dump on a colleague actually relieve the burden before I continue the climb? Or, is it really a complaining or self-pity party that only adds more weight? Maybe what I need is to seek out the person who is the source of the anxiety/anger/frustration and seek or offer forgiveness and establish reconciliation. Then, the weight will be released and I can climb freely.
Take a few moments this week and think about the proverb…what meanings come to mind for you?
Outstanding effort by all pax today! I intended to bring a Garmin to see how much ground we covered, but as usual I forgot it at home. All I know is we covered the steepest terrain The Fort AO has to offer and proved our mettle through speed, strength and endurance. #ISI
Welcome to Juan Valdez for his 2nd outing (an 0727 posting still counts in the score sheet).
T-claps to Red Banjo for his successful and inspiring conquest of the Boston Marathon on Monday!
T-claps to Rooney as he celebrates 39 years on the Big Ball!
Good luck to Hipper and the FMHS LAX team as they compete today for the SC State title!
Prayers for those suffering from loss and those with much heavier burdens than ours who continue to climb life’s mountains.
Thanks to McGyver for the opportunity to Q and for his continued leadership of the pax on Saturdays at WEP.
Great 2nd F at Coffeeteria today!
Aye!
It is amazing what F3 has done. I go 4 days without posting and it almost feels like withdrawal. I’m not sure if it is the 2nd F or the 1st that I miss more, but to say I was antsy at 4:45am today is a slight understatement. The best way to knock the dust off is to Q, so with my weather-proof Weinke in tow, I made my way to Golden Corral.
To no surprise, I was one of the early arrivals but was surprised by the number of cars that followed me into the parking lot. They kept coming and what got my heart racing even more was that I recognized these cars and the drivers of these cars were members of the PAX I haven’t posted with in a while. Then there were a few that came on foot which was almost like saying, “I don’t need to conserve any energy, I’ll be fine.” With opportunity comes responsibility. In F3 words, this Q better be worth it.
So, after butchering the disclaimer we took off for a jog to the back of the HT and circled up:
SSH, Funhouse Windmills, 10 Burpees (just an appetizer of more to come)
10 Sec Holds: Low Squat, Diamond Merkins in down position, Left Lunge, Right Lunge
20 Sec Holds: Boat, Legs at 6″, Paratrooper
I was planning on repeating this until the obligatory Bomb Jacks were in order…fine by me.
Take off to the Oil Change Wall & 10 more burpees
50 Dips on the wall then 10 Jump Ups
Split the group in half (sort of) due to the size of the PAX…HIGH CLASS PROBLEM.
Each group will do a modified Indian Run, Gator Merkin style:
First man does the gator merkin/walk to the end of his group while the PAX holds a Decline Plank. Next man up and everyone goes once.
10 Burpees
All PAX reverse bear crawl the length of the wall followed by a healthy set of Carolina Dry Docks (Crowd Pleaser)
Take off for the BBQ parking lot:
10 Burpees, 25 LBC’s, Ab Roller (great for the knees), Slow Freddy Mercury, Sky Touches
Pick a partner, size matters a little.
Partner Wheelbarrows to the pizza trailer and each of you does 10 Wide Arm Merkins. Flapjack and bring it back.
Final 10 Burpees
Senator Plank series with Peter Parker, Grave Diggers, Dips, Grave Diggers
No better way to end this than by doing the good ‘ol Mr. Jack Webb 1:4 for a total of 10:40. Had to dig deep to finish this one.
We all thought we were done until I asked for a time check which revealed we still had 3mins. Remember that opportunity/responsibility comment. Combine that with Trucker looking to be teacher’s pet and he pulled out a trick we learned in Raleigh last week called the BLT. No clue how that name came about but we did our portion.
There were some awesome AO opportunities this morning in the Fort Mill region with crazy Q’s so I appreciate having 19 of you join me at Golden Corral.
Announcements: Gastonia Clown Car Saturday, 5/2 Rock Hill Convergence and all other Fort AO’s will be closed that day to support Rock Hill, Memorial Day Murph at NaFo after your normal Monday AO (all are open), Congrats to Red Banjo for crushing Boston in a pace under 7mins/mi in brutal conditions.
Prayer Requests: The Flat Tire family and the treatment tomorrow, Menthol’s sisters Father n’ Law had a successful cancer surgery yesterday…Praise God, Trucker’s M is holding the household down well with all of his travels, Prayers for Trucker’s housing situation and the impending move. Praise for an 8 y/o birthday in the Jeckyll house yesterday filled with Laughs and Legos, The Mission Trip PAX heading to Colombia, South American in September.
AYE!!
Rock Hill is proud to present the newest Thursday workout – ManU. ManU meets at the Moe’s at Manchester Village 1910 Cinema Drive, Rock Hill Thursdays at 0515 off of Dave Lyle (exit 79). It’s the perfect AO for Rock Hill – close to the interstate, over 100 acres of well-lit parking lots, running trails, buildings, fountains, soccer fields, and playgrounds. This will be a boot camp style workout with plenty of room to expand. The Q each week will have a lot to work with as there are plenty of pain options. Take in a change of scenery and join us for ManU Thursday mornings.
F3 INDIAN LAND WARRIOR NUTRITION CHALLENGE
The following program is adapted from the 2013 F3 Detox Challenge. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. The program is broken up into 3 parts;
The Base Program: This is the bare minimum (minimal effort) to participate.
The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results. You may select none, all, or any number.
The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX. Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering.
Base Program:
No ALCOHOL
No Fried Foods
No Fast Food (inc. Pizza)
No Bread
No Pasta
No Starchy Vegetables (potatoes)
No Artificial Fats
No High Fat Meat (Bacon, Steak (Ribeye, Strip, Chuck, Hamburger ect), Ribs, Dark Chicken, Chicken Wings ect.)
No Potato Chips, Snack Foods, Etc.
No Desserts (cookies, chips, ice cream)
No Sodas, Sweet Tea, (artificially sweetened (diet) beverage in moderation – 1 per day)
CONSUME 0.5 TO 1.0 OZ OF WATER PER POUND OF BODYWEIGHT PER DAY
You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation- Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6)
Don’t sabotage yourself.
Accelerator Options:
This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number.
Consume 3 to 5 servings of vegetables per day
Consume 1.0 to 2.0 grams of HIGH QUALITY protein per day per pound of LEAN body weight (you will likely need to supplement to hit these numbers; remember, no artificial sweeteners or sugar. Be leery of flavored whey protein powders)
No High Fat Dairy (Cheese, Heavy Cream, Sour Cream) ect.
No eating 2 hours before bedtime
Eat a BALANCED breakfast EVERYDAY
Consume only High Quality Grains (Quinoa, Buckwheat, Barley, Kamut ect. No white rice)
No packaged/processed food- (Think farm (or butcher) to plate)
Consume between 100 to 150 grams of Complex Carbohydrates per day (If you feeling very low energy, increase to 150g to 200g)
Weekly Challenges:
These will be thrown in as we move through the program.
WEEK ONE – Take this first week to begin The Challenge.
WEEK TWO to SIX – To be announced by the IL skull on twitter
****Remember this is not Weight Watchers, we do not count calories. We are Athletes; WE MAKE OUR CALORIES COUNT!
12 men, including 1 FNG, Robin Hood, left the lights of Alcatraz to see the gloomier side of Tega Cay. It was great to see Boeheim in the this morning. I hope YHC was able to deliver what each of you deserve.
Our first stop was the tennis courts where a warm up was served.
SSH x 20-IW X 20 – Butt Kickers down / jog back
SSH x 15 – Windmill x 15 – High Knees down / jog back
SSH x 10 – Merkins x 10 – Lunge Walk down / jog back
SSH x 5 – Low Slow Squat x 5 – Jog
Divide up for Suicides and and a dose of Peter Parker, Parker Peter, Mountain Climbers
We left the courts to visit the Nature Trails where we grabbed some rocks.
20 Overhead Presses – 20 Curls – Rinse and Repeat
To the top of the Hill / Plank / Plank Punches x 40
Rinse and Repeat
Leaving the trail we partnered up and checked out the steps of the Glennon Center. At this point I realized that PhotoBombs wheel barrow pace is faster than my run.
Wheelbarrow up the steps – YHC planned on doing this twice, but arms were shot.
We went back down the trailhead and worked the retaining wall.
Step Ups – Each Leg x 20 / Derkins
Moseyed back to The Rock for 10 minutes of Mary, PAX pick.
Moleskin: Thursday night I heard someone say, “The reason you do things, is just as important as what you do.” Those words hit a nerve for me. A large majority of my life I have drifted, doing things for my own selfish desires. The good Lord has certainly used the men of F3 in my life to help me see past myself and realize that I need to be “third”. I am very appreciative for each of you. I hope YHC was able to give back to each of you a little of what you deserve.
GET READY PAX as The Fort will once again be hosting the annual Memorial Day MURPH – BUT this year we will be adding some friendly PAX competition.
Normal morning workouts will still commence at their respective AO’s but this will be your opportunity to either #DoubleDown or come out PUMPED and READY for the MURPH.
So here are the deets…
What is a MURPH? Really, I mean really? ok… http://themurphchallenge.com/the-workout/
…with a 20lb vest or body armor
This workout does not have to be done in order except for the mile runs. You can stagger your pull-ups/push-ups/squats. Ex. Complete 10 Sets of 10 Pull-Ups/20 Push-Ups/30 Squats.
REASON: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings. Murphy is credited with risking his own life to save the lives of his teammates. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.
Date: 5/25
LOCATION AO: NAFO HS
START TIME: 0640
COFFEETERIA: 0730 (TBD day of)
So whats this “friendly” competition thing all about?
There will be 3 MURPH categories in which there will be a selected winner (don’t get too excited, no monetary winnings here – just good fun and bragging rights)
3 Winning Categories:
Don’t fall short, if you cannot or do not have a vest atleast strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!
Look forward to seeing all the PAX out there and do not forget to EH and bring friends from other areas.