Tag: Bolt

Extra Heavy BEYOND – It’s more than a Workout

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For those of you that know me and my workouts, there typically isn’t a whole lot of “messages” as I try to make it all about business.  However, this time around, I focused on delivering a message that meant a ton to me and my journey, but also hopefully sparking something in the hearts of the pax.  Let’s get w/ it:

Quick mosey over to the lit side of a building w/ plenty of heavy objects for the Pax to worry about while we did our warm-up.  It was short and sweet:

Wide Grip Merkins x10 (in cadence), followed by Diamond Merkins x10 (in cadence) followed by Merkins x10 (in cadence) – nothing like 60 push-ups to get us started.  From there it was all about sitting on our six and stretching so I could focus on the first part of the message.

I asked the Pax who had figured out their marriage and felt they are their spouses were 100% aligned – crickets.  Next question – Who has ever confused “being a provider” with being a good husband?  A few hands went up.  Well I can surely attest to that, and I’m a changed man because of it.  Without going into too many details, I let my priorities get so out of order that I lost my connection w/ my wife.  And it took an act of courage on her part and some serious gut checks to remind me of what matters.  In order, work took the most from me, got home, spent what little time I had w/ my kids (which was basically putting them down to bed), F3 probably got the next sliver (my mornings) and my wife got what was left.  That equated to nothing really, maybe some shallow conversations, tiredness from me, tiredness from her.  This went on for far too long until a late night conversation already past my bedtime lasted 3 hours.  It hit me like a ton of bricks  – our connection was nonexistent and it was time to get it back.

Next up – Heavy a$$ tabata stations.  6 stations, each had two different exercises, 2 pax per station.  40 seconds on, 20 seconds rest.

1a:  Coupon – 40 lb metal chain, Exercise – Jump Squats (wrap that chain around your shoulders / neck)
1b:  Coupon – 2 25 lb bags of metal pellets, Exercise – Curls

2a:  Coupon:  80 lb tree (I’m not kidding), Exercise – Man Makers (good luck)
2b:  Coupon:  30 lb tree or 40 lb stump, Exercise – Lunge Jumps (could swap any coupons for either exercise)

3a:  Coupon:  Cinderblock, Exercise – wood choppers
3b:  Coupon:  Cinderblock, Exercise – v sits (press cindy then touch toes pointed high w/ cindy)

4a:  Coupon:  50 lb bags of limestone, Exercise – shoulder press
4b:  Coupon:  50 lb bags of limestone, Exercise – flutters w/ push press

5a:  Coupon:  none, Exercise – vert wall w/ chalk (vertical jumps on brick wall – use chalk for first jump, mark your high mark and then spend the rest of the time trying to touch that line)
5b:  Coupon:  none, Exercise – bear crawl the perimeter

6a:  Balls to the Wall hold 40 seconds
6b:  Single Leg Wall Sit (20 sec each leg)

Mini break w/ continuation of the message – well the night of the “revelation” from my wife or what I call my re-awakening, I had a flashback so randomly of something CSPAN once said at a workout 2 years before.  It wasn’t random, because it was so fitting, but I honestly hadn’t thought about it in a long time.  It was the bullseye theory of prioritization that I clearly lost containment on.  My bud Witchhunt also helped me a few months back w/ some podcasts to listen to around time management.  Both pointed to the same tactical response – God gets your first.  That’s it.  So my wife and I got tactical – we committed to God and to each other to spend the first 45 minutes of every day together, reading God’s word.  Since that night, we have read together almost every morning (and the couple that we missed we text each other when we can catch up w/ reading and explain what we got out of it) independently the same reading plan, journal independently, but then share what God spoke to each of us.  When you share what spoke to you, you really hear what is going on with each other.  You hear each other’s real time emotions, real worries, real anxieties, what’s ahead, what’s behind us.  I can honestly say I feel closer and more aware of my wife’s true feelings that I ever did in the 13 years we’ve been dating / married.

RINSE AND REPEAT TABATA ABOVE.  NASTY.

We didn’t have a ton of time, so I ran the pax over to a wide open parking lot that had already been set up w/ cones.  An old fashioned football drill I remember doing from double session conditioning.  SNAKES.

One after the other –
Sprint 40 yards, side shuffle right 40 yards, back pedal your butt off 40 yards, side shuffle left 40 yards, sprint 40 yards, side shuffle left 40 yards, back pedal 40 yards, side shuffle right to starting point 40 yards.

I finished my message w/ something that was another a-ha moment w/ my wife about 6 months ago – a small group we did on a series called “Love & Respect”.  In a nut shell it taught us how God wired men and women differently.  Women need love; men need respect.  Not respect in a sexist, egotistical way, but our emotions are clearly influenced by when respect is given or clearly not.  Application – it’s all about how we talk to each other.  Always ask yourself if you’re the husband – did what I say come out in a loving way?  If not, you may want to apologize in advance and say exactly that (ie. I’m sorry honey – I clearly didn’t say that in the most loving way.  That’s not what I meant…).   Most times it’s not what we said, it’s how we said it.  Intent was harmless, the delivery was just not loving.  Same goes for the wife – instead of doing what most men do when they get angry and walk away, we should say, “I feel like what you said was not very respectful”.  More times than not, your wife will realize that was the case and apologize before anything gets out of hand.  Avoid the vicious cycles – husband gets mad, they walk away / internalize everything, they get distant, distance to the wife is clearly unloving, she gets more mad, results in her snapping at you and being disrespectful.  Repeat, repeat, repeat.  Avoid this and be loving men.  That’s all she wants.

RINSE AND REPEAT the SNAKES – only this time, double the distance for each direction.  Fun.

Made it back to COT 2 minutes late but the pax were cool w/ it.  Announcements, prayers for all the senseless violence the last couple days (peach stand, York county officers, kentucky school victims) and for vision / direction on those ideas / things that enter your life and you clearly know you need to do something w/ it.  Huge thanks to Maximus for asking me to lead this workout so early in it’s existence.  I really appreciate it man and I hope my experience can help some guys out there repriortiize and grow closer to their wives.

ChaChing

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50

G-Fit Deck of Cards

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Beautiful warm sunny day especially for January.  a total of 17 attended with 12 being younglings.  YHC opened the workout with a word on WOM: Beginnings.  I told our young folks that with each new year brings beginning.  a chance to start fresh.  But don’t forget about each day as new.  Perhaps you had a bad test score, weren’t your best self- wake up the next day and start fresh.  Its a new day, a day to do better and have a beginning.

A warmup run around the park and church parking lot finishing at the basketball court.  COP warmup with SSH, Merkins, Squats and more.  A base line to base line run got us ready.

The Thang- taking advice from the G-Fit Q sheet- keeping the pax in COP helps for attention, interest engagement and control to some degree.  below’s Q allowed for fun!

Deck of cards: Hearts: Merkin, Spade: squat, Club: Moroccan Night Clubs (obvi), and Diamonds: LBC.  Face cards: 10 ct, Aces: baseline sprint.

YHC was in center but let each member pull the card.  the kids loved pulling the cards, the sense of surprise and their involvement/investment.  We helped to really “ham” it up and the kids bought in.  we were able to get around circle twice.  The aces were buried but we finally got one on the last pull and got a sprint in.

Those kids are so bright and full of life.  Honored to be a part.  If you feel the calling and this becomes part of your D2X, fulfillment will be your reward.  You see many of the same kids.  The more times you come, the more trust you gain and influence you have resulting in deeper relationships.

Aye!

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3

Beyond #2…Honoring our officers

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Round 2 at Beyond, this time at The Coop. The original plan was to talk about “Fear” but 36hrs ago, 4 of our local law enforcement officers in York County were involved in an incident that has our community praying for their healing and their families. I found it only appropriate to bring our attention as a PAX, for a mere 45mins, to these men and what they’re fighting for at this moment. We should also be praying for the rest of the law enforcement community as well as our first responders, nurses and doctors who are doing everything they can for them and our community. I am given the opportunity to roll my eyes at a radar trap because of what community servants like these 4 men do on a daily basis and the families that send them out the door every single day. That said, I’ll try to cease my misguided eye-rolling.

This is not the place to put the officers names but we all know who they are. I read the names of the men this morning and asked everyone to keep one of those names in their mind as they’re going through our workout this morning. I will however, include their years of service to York County in their current capacity: 34yrs, 13yrs, 12yrs, 3 yrs. So there you have our topic for round 2 of Beyond; 4 officers with a combined 62yrs of service SO FAR in their current roles.

Warm up jog leading us around the lot and over to the intersection with the ROTC building.

When you see 31, know that it was in cadence for a total of 62

SSH x 31 in cadence

Carolina Dry Docks x 31

Squats x 62

Merkins x 20 which was followed by a 4-tier sprint then followed by the remaining 11 Merkins

Make our way to the pull-up bars for some partner work:

Partner 1: 62 Pull-Ups (use assistance as needed)   Partner 2: Elbow Plank

Partner 1: V-ups (toe-touches) x 31    Partner 2: Mak Tar Jah’s x 31

Bear crawl 62 paces and grab some curb for 62 calf raises

62 Jump Squats and 31 Jumping Lunges (crowd pleaser)

Bear crawl 62 paces

American Hammers x 31

Dying Cockroach x 31 (might’ve included a breather in there)

The pull-ups were definitely the highlight but it was awesome to see guys of all conditions pushing through those, not matter if they had a busted paw or not (Bolt). It is extremely humbling and honoring to have another 8 guys join me as we push ourselves and work out some of these new-AO wrinkles. Please, above all, pray for those 4 men and thank our servants when you see them.

If you’re still reading, thank you. You’ll now learn that Cha Ching will be bringing his A-game to his Beyond Q next Thursday, 1/25 at the Poopdeck in Lake Wyle. If his Q today was any indication, bring your big-boy pants.

As you were.

Maximus

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9

Pick a card at Quagmire

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It was a non-winter Monday morning and a great group of PAX showed up to get the week started. No FNGs but disclaimer was given and off we went.

  • Mosey to Home Depot lot with high-knees, butt-kickers, & karaoke’s along the way. Circle up for normal stretchy things, grunting, and other pleasantries.
  • Mosey to alley behind Home Depot. PAX line up on one side and start with flutters. PAX run to wall and do BTW walk down the wall, crab walk to end of next wall, run to end of alley, 20 squats, run back to PAX. When PAX ahead of you is 1/4 way down wall next PAX start. Large group so it took a while to cycle through everyone.
  • Mosey over to fountain and break into 2 groups. Each group had a cone at down at round-about with 8 cards. Each card had an exercise for the group to do together and then another exercise for group to do while next PAX ran to get next card. Each group had same cards but order was random.
    • Run full lap outside round-abouts / LBCs
    • 20 jump squats / plank punches
    • 10 Lt Dans (lunge-lunge-squat) / plank jacks
    • 20 dips / flutters
    • Run full lap outside round-abouts / Freddie mercs
    • 15 diamond merkins / SSHs
    • 20 derkins / step-ups
    • 10 burpees / MNCs
  • Mosey back to COT for a few minutes of Mary

I’ve been doing my normal routine of running on Mondays so it was good to shake things up and get back out to Quagmire. Always a great group of PAX with lots of mumble-chatter (DH was there). Thanks DaVinci for the opportunity!

-Mainframe

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2

Alcatraz: Special Thx Uncle Sam VQ and Boss of Cake

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I can’t even tell you really how many PAX came to Alcatraz for their DRP, because I thought I was a greeter at Walmart with all the men coming and then leaving it was a constant revolving door. Regardless, a majority of men got after it and with Uncle Sam making his VQ, we were all in for a treat. So after an attempt at introductions, disclaimers and usual office work, YHC handed it off to Uncle Sam.

The Thang:

 

  • Uncle Sam on Q:
We started off jogging to circle up on center field and warmed up the hipsters by shaking some Finkle Swings (5 reps/leg). 14 Moroccan Night Clubs followed up in a weird sequence since the VQ was stumbling into the rhythm.  The 18 Side Straddle Hops helped the inmates @ Alcatraz get the sensation that it was going to be easy but then they had to scrub the floors with some Annies (10 per arm).  24 Imperial Walkers and 24 Hillbillies thrusted them into Q’s arms.
  • Cake Boss on Q:
5 Burpees OYO
Mosey to the Playground for Mini Murph
Each PAX…no partner
1Lap around Park
50 Pullups
100 Merkins
150 Squats
1Lap around Park
Mosey to the Bball Courts count off 1’s and 2’s
1’s suicides
2’s Freddy Murcurys
flap jack
1’s suicides
2’s flutters
flap jack
Mosey to Hill behind Baseball field
Roll the dice of Pain, do the exercise, run the hill
10 Burpees, 10 Lunges, 10 LBCs, 10 Mountain Climbers
Hand off to Uncle Sam 
  • Uncle Sam on Q:
20 Groiners inspired a lot of grumbling  and some started crying “Parking lot!”, but we still had to do 24 LBCs and 8 Starfish Crunches to get our backs wet with the morning dew.  Partnered up we sprinted from base to base in the Baseball field as if we had hit a home run but stopped;ing for some Mountain Climbers at each base.  Inning was over and prisoners got to go back to their POD cell for some announcements, a lot of Turkey talk and a sweaty thanksgiving for all things good that come from SkyQ.
  • YHC spoke to the men about the “Real” things we are thankful about. Yes we all can be thankful for the obvious, but what are the things that when you realize how grateful you are you get emotional and it makes you want to be a better man. We need to focus on those things when life gets tough. When things and expectations are not going our way….and realize….that thing that makes us realize Sky Q loves me and my brothers are standing with me and everything will be fine!
  • Thanksgiving convergence
  • Christmas Party
  • Joe Davis Run
  • The Rooster CSAUP in Rock Hill

 

Thank you Senator for the opportunity!

Cake Boss & Uncle Sam

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3

5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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16

Laces Out Runner, sleeps in, still gets to Q Laces In

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YHC normally posts at #LacesOut on Thursdays and enjoys the banter with the #LacesIn crew, as they get to sleep-in for the 0515 start (LO launches 0500). Thanks to Lil E for the chance to Q with our FMHS AO-mates.

YHC didn’t want to venture too far from my Thursday roots, so we headed for FMHS football stadium and track for our morning DownPainment.

Mosey around practice field x1
COP in center of football field
  • SSH
  • Windmill
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to stairs at field level of football stadium
Everest x2
  • (up stairs) – lunge L, squat, lunge R, squat
    • 5 burpees OYO, Plank until the Six
  • (Down stairs) – recovery down
    • Reverse PAX order, Rinse Repeat
Mosey to goal-line of football field
Paula Abdul with Mary —> think 2 steps forward, 1 step back! YHC had placed Blinky running lights to give the PAX visibility in the darkness of FMHS football. PAX commented on how they loved the field of ground rubber pellets between their fingers in the morning.
  • 20 yard forward Crabwalk, exercise
  • 10 yard back Bearcrawl, exercise
  • Going to we hit 50 yard line
  • wait for six to do exercise
  • Crabwalk 20yards (20)
    • 20 LBCs
  • Bearcrawl 10yards (10)
    • 20 Flutter
  • Crabwalk 20yards (30)
    • 20 American Hammers
  • Bearcrawl 10 yards (20)
    • 20 Box Cutters
  • Crabwalk 20 yards (40)
    • 20 Freddie Mercury
  • Bearcrawl 10 yards (30)
    • 10 Captain Thor’s —> thanks to Dark Helmet for the cadence count!
  • Crabwalk 20 yards (50)
Dark Helmet commented “what’s next? Sprints?” So we Omaha’d and did sprints
  • Run 50 to 10
  • Backwards run to 50 (repeat until 20-10)
    • 10 Burpees OYO
Ring of Fire – to check if the PAX abs were still working, we got in circle head-in, feet-out at 45-degree to see if PAX could manage getting lefts pushed down. Maybe this is called Duck Duck Goose
PAX collected all the Blinky lights and moseyed to the stairs again
Box jumps on wall x21
Mosey back to back stadium wall
  • Wall Sits for 1.5min with hand claps on 2-count
  • Balls to Wall for 1min
Back to COT
Boeheim lead the COT
Prays to World Wild Leader and pregnancy, Cake Boss sister, Country, Families

 

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0

The Painful Ideas of Virgin Q’s

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Fourteen strong came out for the final week of VQ month, and our Q’s proved once again that the new Q’s have no trouble pushing the Pax to their limits.  Here is what they did.

Photobomb on Q

10 Yard mosey and right to COP

SSH x 30,, Imperial Walker x 20, Wind Mill x 20, M. Nightclub x 20,  Mtn Climbers x 20, Merkin x 10 PeterParker  x 15, Parker Peter x 15

Mosey to ball field for 50 yard reps
High knees
Butt kickers
Karaoke x2
Single leg hops x2
Pogo x2
Burpee broad jumps x2
Bear crawl x2
Partner up and Wheel barrel x 2
Backward sprints x 3
Lunge walks w Monkee Humpers x 4

Hand off to Copperfield

Six Cones spaced about 15 yards apart. Three exercises on each cone:  upper body, core, legs.  Bear crawl between cones.

Cone 1:
Wide Merkins x 10
Ski Abs x 30
Jump squats x 50

Cone 2:
Merkins x 10
Flutter kicks x 30
Air chair x 100 seconds

Cone 3:
Arm circles x 30
Shoulder taps x 30
Jump lung x 20

Cone 4:
Arm circles x 160
In and out abs x 25
Bomb jacks x 30

Cone 5:
Side to side Merkins x 20
Pretzel x 20
Apollo ono x 50

Cone 6:
Derkin x 15
Plank x 60
Goblet squat x 50

Once complete go in reverse and only do the core workout on each cone.

COT

This is posted on behalf of our Q’s:  Photobomb and Copperfield.  After what you put us through today, you can post your own damn backblast next time!  Aye, it was a long morning for the Pax between the 50 yard wheel barrows, single leg hops, 160 arm circles (really?), and backwards bear crawling at the tail end of the workout.    I was completed gassed,  and admittedly,  called you both some unflattering names under my breath as we walked to COT.    After coffeteria, a nice shower, and some reflection, though, I realized that you did what I expect you to do and we are all better for it.

Our friend, Aquaman, was in town this weekend and YHC put a shout out on Twitter for the some of the Alcatraz ‘original line up’ to post today.  Some were able to make it  (Zima, Minuteman, Mr. Clean, Spark Plug) and we were glad to have you with us.   Don’t be strangers, men.  Welcome back Kotter, Cyclops, who I hope will continue to post regularly at Alcatraz.

VQ month was a success at Alcatraz.  All of our new  guys brought something different each week to challenge us.   My thanks to all of our VQ’s and ‘new to Alcatraz’  Q’s this month:  Which Hunt, Jedi, Chicken Wing,  Olaf, Lutefisk, Photobomb, and Copperfield.  Well done, men and you know you are always welcome to Q again at Alcatraz.

Announcements, Prayers,and Praises!

Read your newsletter!  The Fort 5th Year Invergence this Friday, Sep 29.  Be there.

We prayed for healthy families, and those with cancer.   We praised God for his healing hand on a mom with pancreatic cancer.

 

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5

Buncho’ sprints, foul shots and a Burpee Mile

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Thanks for the reminder from Fishsticks on my Q.  Don’t Q as often as I could but I definitely need a reminder system in place.

Weinke ready to go, no sandbags, no cones, but arrived early and placed a basketball on the court behind the school and a flag in the front.  7 arrived really wanting to do a lot of Burpee Miles, or so l thought.

No FNGs but many PAX that I need to get to know better. Very quick disclaimer and we…

Jogged warmup lap around parking lot with buttkickers, high knees, side shuffles and crossovers (find a line and cross that line as you jog…left, right, left, etc.)

Circled up for: SSH, squats, merkins, ‘active’ supermans, flutter, merkins, windmills and the always funny to watch goof balls.

HIt the wall for 3 rotations of people chair/an exercise/sprint to stop sign in front of school and back. Second rotation of p.c. was one leg holds. The exercises were calf raises 3 x 10, squat jumps 10, 1 leg squats.

Back to playground with 5 stations, partnered up and rotated….  Station 1: Bench Dips, 2: Bench Derkins, 3: ground pullups using playground apparatus, 4: “L” hang for approx. 30 seconds then ran to 5: each PAX had to hit a foul shot, max 3 shots.

*** The plan unbeknownst, and not told, to PAX was to count the missed free throws and end the workout with that number of burpees. Unfortunately, we later ran out of time. ***

Approx. 10 minutes of a Burpee Mile on front ‘track’. Burpees Miles are intervals of:  timed sprint/timed jog/burpees over a designated time.  IE. sprint 30-60 secs, jog 2-4 mins, burpees (whatever  time and # burpees is desired). Today’s improvisations were: approx. :15 sprint,  :45 sec jog but with alternating exercises: burpees, in place run lunges (Iron Mikes), bomb jacks, ranger merkins.

A little core at the end. Flutters, V Ups, partner crunches at 90, 45, 0 degrees.

Circled up and discussed monthly theme of leadership. There are always opportunities within F3 to lead or assist lead. Whether it be Q’ing, helping another PAX with an initiative or taking on your own project. Just do it and PAX will follow and help.  As a leader, look for those who are demonstrating their willingness to help and ask them to become a leader in whatever it is you are doing.

Prayers for F3 Pale Rider from Augusta (per C-Span) and for hurricane victims. Donate to Colombia mission-turned Florida assistance PAX with water, diapers, etc. Senator Tressel is collecting underwear for Harvey victims: https://f3thefort.com/2017/09/04/393968/

Thanks all for posting and the opportunity to lead! And post those BB’s…apology shout out to Lake Wylie for a missed Quagmire BB!

Bolt

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G Fit

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Great evening at G-Fit.  Got there early and got a game of Bball going with the kids.  Was thanked by a Paradise adult for all we do.

About 30 gathered for some fitness- we mosied around the park before circling up for SSH, Squats, Merkins and burpees.

Over at the basketball court  we lined up on the short side for bear crawls, crab walks, lunge walks.  Lined up again.  P1 ran around the playground.  P2 did merkins, squats, LBCs

after we played Red light/Green Light- we split off into group of Football and basketball or the rest of the evening.

Great Stuff!

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