At Alcatraz, it’s about Quality, not Quantity…

18 strong PAX posted @ Alcatraz to work on the Quality of the beatdown, not just the quantity. Refresher on key/safe techniques for Merkins, Deep Squats (Ass 2 Grass), LBC, Lunge Walk and Wall Sits.

Jekyl has the Q

1/2 lap around Alcatraz
COP
SSH 25
IW 25
Squat Jack 20
Apolo Ohno 20 each side
Mountain Climber 20
Peter Parker 15
Parker Peter 15
Spider man 10
Merkin 25
Hollywood Merkin (merkin with Side plank) 10 each side
Stud Merkin (1 handed push up) 10 each side

The Thang

Mosey to bases
Bear Crawls to 1st
Bunny hop to 2nd
Bear Crawl to 3rd
Bunny hop home
Crab walk to 1st
Lunge walk to 2nd
Crab walk to 3rd
Lunge walk home

Rinse/Repeat.

Hand off Q to Funhouse
Mosey to baseball outfield

15 Merkins – Slow and low
25 LBCs – Get those feet up
25 A2G squats – Slow and low
Lunge Walk to wall
25 SSH in cadence
1 minute wall sit – 90 degrees and arms out
Rinse and Repeat 2X

Core Burn
25 LBC in cadence
20 Merkins
1 minute Plank Hold
30 Plank Punches

COT

Great praise for answered prayers for Noah! Gaining weight and getting stronger! Next Goal: Get Walking! Excellent news Decible!
Be in Prayer on how The Fort can serve families that are in finacial crunches with children with special needs. Remember to serve, and not to be served.

Reminder that Tega Cay expansion is happening this Tuesday at the Corner of 160 and Gold Hill @ the Harris Teeter. See you in the Gloom @ 5:15.

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Pre-Blast – Name TBD – Tega Cay Tuesday Expansion

Tega Cay is opening its doors to a Tuesday morning beatdown. With a solid core of PAX heading up Alcatraz on Saturday, the Tuesday morning addition was just a matter of time. And the time is now! Well, this next Tuesday, 3/4/14.

We have a location: The Harris Teeter on the corner of 160 and Goldhill.
We have a time: 5:15 – 6:00 am
We have the committed PAX: White Lightnin, FreeBird, CornHole, Sparkplug, and others near by.
We have the site Q’s: WWL and Funhouse
We have a Weinke: FunHouse always has one

The only thing we don’t have is a name. It has been decided that only those who come and contribute sweat and blood (tears not allowed) on Tuesday get to punch the name ballot. Many names have been suggested and we will decide during the COT.

This is a perfect opportunity to clench down on the EH’s already in place for those near Tega Cay. The location is close and the temperature will be perfect (not 9 degrees….). Bring a Sad Clown and get a BOGO coupon to the next workout.

See you in the Gloom.

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You Can Run, But You Can’t Hyde

17 men gathered this morning for a “pick your poison” special. The choices: take off into the darkness for a Baxter Loop run or stay at WEP for a beat down from Jekyll in his inaugural Q.

The Thang:

Indian Relay half way around WEP (lots of “slow it down” discussion as Jekyll took off at a Red Banjo pace).

COP:

  • SSH
  • IW
  • Squat Jacks
  • Follow the leader in 1 Minute increment x 10
    • Mountain Climbers
    • Oblique V-ups
    • Peter Parkers
    • Squats
    • 15 Burpees on your own (crowd pleaser)
    • Bear crawl around the circle
    • Hello Dollys
    • Freddie Mercurys
    • Jump Tucks
    • Squat Jacks
    • Marine Corp Push Ups

Mosey to Hill-

  • Partner up
    • Wheelbarrow up and down the hill. Flapjack
    • Partner 1: Elbow crawl up the hill – Partner 2: LBCs at the bottom. Flapjack
    • Partner 1: Groucho walk up the hill – Partner 2: LBCs at the bottom. Flapjack.

Mosey to Playground

  • Keep your partner
    • Partner 1: One Hand Wall Merkin – Partner 2: Run 2 laps.
    • After Partner 2’s first lap – Partner 1 switch hands.
    • Flapjack

Switcharoo

  • P1-Dips
  • P2-Lap
  • Flapjack

Mosey to the tree (PAX wasn’t sure which tree Jekyll was referring to… so, we just followed him).

  • Team Jekyll vs Team CSPAN – Relay sprints.
  • Partners are now competitors.
  • Distance= 3 trees
  • 2 teams of 5 (plus 1).  All you got for pride and profit

Back to COT

A few extra squats and 6 inchers for good measure.

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Cock Pit – High Seas

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Warm up:

5 burpees

Light jog

Imperial walkersx15

Mtn climbersx15

Squatx15

Peter Parkerx15

Sumo squatx15

Run to Sugar Creek

Partner carries

Wheel barrow

Sprint w/5merkins

Bear crawl w/5merkins sprint back w/5merkins

Lunge walk w/5merkins  sprint back w/5merkins

Sprintx2 w/5burpees

Run to next pain station

Rotation x3

People’s chair (45sec each)

Balls to Wall (15sec each)

Merkin set

Merkins x10

SSH x15

Diamond x10

SSH x15

Wide arm x10

SSH x15

Staggers l/r x10

LBC x15

Pull ups with partners (Sets of 10, 8, 6)

Swinging LBC 3 sets of 10

Hill work

Bear crawl up hill 5x add burpee each round

Plank rotation

Right high

Left high

Elbows

6 min of Mary (literally it was 5:54 on the clock)

Sprint to COT

 

Prayers for all the PAX and the stresses of life.

We sometimes feel the “waves” swelling above our heads and we can’t see anything but water or (job, finances, sickness, etc), however if we look to heaven for our strength when we feel weak, the QIC in the heavens will walk us through the storms of life.

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Cornhole’s Revenge

Old Glory was planted and 13 strong men began their weekend with an workout designed to make arms burn, legs ache, and lungs scream.

The Thang:

Cornhole led the PAX on a warm-up jog around both fields

20 Side Straddle Hops

20 Imperial Walkers

15 Merkins

20 Slow Squats

20 Carolina Dry Docks

20 Mountain Climbers

10 Wide Arm Merkins

20 Windmills

20 Plank Punches

Mosey to the Bases

First Base – 10 Bomb Jacks

Bear Crawl Shuffle to the right with a Merkin in between – Stop at 2nd Base

10 Sumo Squats

Bear Crawl Shuffle to the right with a Merkin in between – Stop at 3rd Base

10 Burpess

Reverse and Head back to Second Base – Bear Crawl Shuffle

10 Sumo Squats

Bear Crawl Shuffle to the left with Merkins – Stop at First Base

10 Bomb Jacks

Partner Up:

Wheel Barrow to Second, 10 Sumo Squats, Switch

Wheel Barrow to Third, 10 Burpees,

Handoff to YHC:

Headed out for a jog and to find some of Tega Cay’s finest hills.

First Retaining Wall:  5 Derkins, 5 Wide Arm Derkins, 5 Diamond Derkins in cadence

Continued mosey with random stops for LBC’s and Planks

Found another retaining wall.  20 Dips in Cadence

Jogged to the base of “The Hill” – As hard as you can go to the Top

Plank O Rama at the top – Mosey to the Glennon Center steps and partner up

Wheel Barrow up the steps

50 LBC’s

Start the jog back to Alcatraz

First Retaining Wall: 20 Dips on your own

Brought it home with an Indian Run

COT

Moleskin:

Great effort by everyone today. Cornhole delivered a brutal upper body workout and YHC tested the PAX’s stamina.  Along the way, the PAX pulled together to push themselves and each other, making sure that doubt did not stand a chance.  Always an honor.

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Cock Pit @ NAFO – Did someone say Ciabatta?

The rain, thunder, and lightning throughout the night did not stop 9 brave men from posting.  It may have been that they thought they were signing up for coffee and ciabatta!?  After some early morning conversations, one of which is that Cake Boss may have an in with getting the lights turned on at 5:15, we headed off for a beat down in the Gloom.  Welcome FNG John Cookson (Crock-Pot).

The THANG:

Mosey to the ROTC parking lot.

  • 30 Side Straddle Hops
  • 20 Imperial Walkers
  • 25 Windmills
  • 25 Jumping Lunges

Mosey to the marching band parking lot via sidewalks, did not want to get PAX wet feet prior to Tabata.

  • Planks (regular, 6 inches, left arm / right arm high)

8 Exercises, 8 Reps, 20s per rep, 10s break between reps.  Sounds easy right?

  • X8 Merkins
  • X8 Squat Jumps
  • X8 Carolina Dry Docks
  • X8 Calf Raises
  • X8 Burpees
  • X8 Side Tri Rise
  • X8 Turkish Get-Ups
  • X8 Abs (LBCs, Hello Dolly, Freddie Mercury, Russian Twist) – 50s on 10s break

A PAX called out for some Ultimate Burpees and did not want to disappoint.

  • X5 – Jumping Knee-up -> Carolina Dry Dock -> Parker Peters (Right and Left Leg) -> Combined Broad Jump (Forward/Backward) -> Regular Burpee

COT

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Lace Up Those Skates and Watch Out for Machetes

The Thang:

Decibel at Q

Skate to the Tennis Courts

Partner up

Partner 1:

Diamond Merkins

Imperial Walkers

Wide Arm Merkins

Partner 2:

Suicides on Tennis Court

Switch

 

Partner 1:

Staggered Merkins

Imperial Walkers

Staggered Merkins

Partner 2:

Suicides

Switch

All together

Suicides x2

 

Lunge Walk around tennis court with reverse lunge walk at baseline

Rockette Squats

50 yard sprints x14

Lunge Walk around tennis court with reverse lunge walk at baseline

Military Merkins x15

 

Hand off to Trucker:

7 burpees
10 Merkins
10 squats
5 rounds

LBC 30
Hi low 25
X o 7
Butterfly 5
Lunge squat walk
Sprint 2xs
Firemans carry

10 Merkinou
10 squats

3 rounds

Skate back to Park

Moleskin:

Despite Senator Tressels worry of the ice getting in the way we were able to skate out of trouble and into a great beat down.  We have to credit Truckers 24 hour car ride odyssey in the snow for some new and imaginative beat down material.  Several abandoned cars brought out concern from cable guy for a machete bearing murder lurking behind a tree. Fortunately we all returned to COT with all our limbs intact.

 

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Cock Pit @ NAFO – Stairway to Heaven

Stairs

The snow held out for great work out in the blustery cold (by Charlotte standards).   Okay so I’ll admit that workouts always look easier and quicker on paper than they do in the Gloom.  Bear Crawl sprints on the basketball court seemed like a good change of pace but for those that attended Crabcakes beat down yesterday they may have been a little much.  Needless to say we didn’t have DNF in the group… Men I tell you MEN!

The THANG:

40 Side Strattle hops

30 Wind Mills

25 Monkey Humpers

Planks (regular, 6 inches, left arm / right arm high)

20 Imperial Walkers

20 Mountain Climbers

20 Peter Parkers

 

Warm up Part 2:  Quick mosey to the playground at Sugar Creek.  Let’s line them up on the base line and do some old school wind sprints

 

Running Sprint style + 5 burpees

Rinse and Repeat

Bear Crawl sprints (editorial note… you can’t imitate the speed of a bear when you only have two legs) + 5 burpees

Crab Crawl sprints (Wow, what a knot this one created in the triicepts) + 5 burpees

Backward running sprints + 5 burpees

Whoever said getting to heaven was easy!  The stairway to heaven routine is just a reminder that there are always bigger hurdles that follow the previous trials of life.  The road is narrow…. But the prize is eternal!

10 – Burpees

20 – Pull ups

30 – Mule Kicks

40 – Bomb Jacks

50 – Maq tar Jai (?)

60 – Dips

70 – Air Squats

80 – Merkins

90 – seconds of rest

100 – LBC

COT

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Joe Davis Run: A Special Thank You

Dear F3Nation,  specifically the PAX of Area 51 and The Fort,
    Please accept my apology for  the belatedness of this post, but I was awaiting some final numbers to share  with you as I did not want to chance  understating the impact you made on January 4th,  2014.
On behalf of the  Davis family, the Boyd family and Keystone Substance Abuse Services, I want to thank you for your participation in  the January 4th Convergence and 2nd Annual Joe Davis Memorial Resolution Run  5K!
Together, with your  help, over $22,500.00 was raised that Keystone will be able to use for programs  to help those suffering with substance abuse and addiction! This is up from  $18,000.00 last year.
This year’s race  drew  650 registrations which netted 507 finishers. Last year, in  comparison,  543 registered and 397 finished!
When I initially  mentioned the race during announcements at a Foxhole post several months ago, I had no idea how the race  would be impacted by the group of men called F3 Nation that I proudly call my brothers. I simply  wanted to invite everyone.
So, when Honey Bee told me that a Convergence had been proposed in conjunction with the race,  I was honestly overwhelmed, but very  excited!
The morning of the  race was really something to behold as the  community witnessed almost 80 men from Area 51 and The Fort post to  workout at Walter Elisha Park, many of whom did not even know me or my family personally, but were simply there  to support a cause they believed in.
I watched  teamwork and camaraderie at its best as everyone set up tents, heaters, and  coffee. As the Shovel Flags were  planted at the race Finish Line, my immediate thought was, “This is how  we, as men, make a difference.  This ‘I Am Third’ in its truest  form.”
I smiled as I recalled The Starfish Story  below- 

The Starfish Story

Guest Author – Deanna  Josephadapted from The Star Thrower
by  Loren Eiseley
1907 – 1977
Once upon a time, there was a wise man  who used to go to the ocean to do his writing. He had a habit of walking on the  beach before he began his work.One day, as he was walking along the  shore, he looked down the beach and saw a human figure moving like a dancer. He  smiled to himself at the thought of someone who would dance to the day, and so,  he walked faster to catch up.

As he got closer, he noticed that the  figure was that of a young man, and that what he was doing was not dancing at  all. The young man was reaching down to the shore, picking up small objects, and  throwing them into the ocean.

He came closer still and called out “Good  morning! May I ask what it is that you are doing?”

The young man paused,  looked up, and replied “Throwing starfish into the ocean.”

“I must ask,  then, why are you throwing starfish into the ocean?” asked the somewhat startled  wise man.

To this, the young man replied, “The sun is up and the tide is  going out. If I don’t throw them in, they’ll die.”

Upon hearing this, the  wise man commented, “But, young man, do you not realize that there are miles and  miles of beach and there are starfish all along every mile? You can’t possibly  make a difference!”

At this, the young man bent down, picked up yet  another starfish, and threw it into the ocean. As it met the water, he said, “I  made a difference to that one!”

    Romans 8:28 says,  “And we know that for those who love God all things work together for good, for  those who are called according to his  purpose.”
This is a verse that Melissa and I were raised to cling  to in all things, good and bad.
When God decided he needed Joe back 4 years ago  and our family lost  a man, a son, and a brother, it was no different. Nevertheless, it was and  is tough. We wondered when we would see the  “good.”
On January 4th, at  Walter Elisha Park, we saw it .
Often, we do things and  we never really know if it makes a difference or  not.
But, I can tell you that  we made a difference that day. Numerous people approached me, my sister and my  mother and thanked us for our efforts to bring awareness to substance abuse and  addiction, many sharing similar stories of struggles and even  loss. 
We feel that if even ONE  person was impacted positively by the race and can be freed from the chains  of addiction, then Joe’s death counted for good and in that, we  rejoice!
Addiction is an awful  disease and its reach is hard to comprehend it is so large, but we feel like it  is our call and purpose to do  whatever we can to help so that others may be spared of the loss we  endured.
It is truth that none of us is as strong as all of  us.
Each of  you made a difference on January 4th and we are eternally grateful for your  efforts. In fact, it has come to my attention that Senator Tressel and Cake Boss  took it upon themselves to follow up with Keystone and volunteer in the weeks  after the race!
T Claps to them for  that!
I am so proud to be affiliated in the community with  each of you and with F3 Nation and hope we can do it again next  year!
See you in the gloom.
Rock Thrill 
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Block Party 2: Electric Boogaloo

It was a seasonable morning in the Gloom with temperatures hovering just above freezing.

3 of the PAX opted for the Laces Out loop to Baxter in the darkness.

On this cool morning, 13 Laces In PAX started to lay a foundation for a hard Core by slinging some block… the only thing missing was some mortar even though Cable Guy tried.

Warm Up:   COP

25 –  Started with Side Straddle Hops

25 – Wind Mills

25 – Low-Slow squats

25 – Monkey Humpers

15 – Ski Jumps

Main Course:  Time to start slinging the Cinder Blocks; here fore called the Block .  Weighing in at a respectable 365 ounces (22.8 lbs) the blocks weighted slight more than an eight ball (22 oz) but the side effects are much more palatable in the long term.

The PAX completed two rounds of Block slinging, toting, lifting and dragging… FUN!

Phase I: Run 1/3 mile with the Block

  • Overhead carry
  • Farmer Carry
  • Free carry (any way you can get it across the line… on your head, shoulder, back, chest

Phase II: COP exercises with the Block

  • 25 Dips
  • 25 Thrusters
  • 25 Situps
  • 25 Bicep curls
  • 20  jump overs

Finish with the Ab Lab:

  • 25 LBC
  • 25 Hello Dolly
  • 15 Merkins (non ab… special request from Cable Guy)
  • 40 seconds of superman
  • 25 Rosalitas

COT

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