Tag: Esso

Pull up your zipper

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WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.

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Sometimes you eat the bear and sometimes the bear eats you

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WARMUP: A Jog, SSH, WM, CP, MNC, Merkins
THE THANG:
Eight exercises stations with a KB and non-KB exercise at each one. Mode of transportation to each station varies from bear crawl, crawl bear, power skip, broad jump. Once through all the stations, we ran a lap around the parking lot as started the process over again.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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The Star Gazers

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WARMUP: SSH, Squats, MNC, Stretching
THE THANG: Warm up with 11’s with merkins and squats. Followed by Star Fish routine with merkins, squats, pike presses, IC flutter kicks, with burpees in the center after every rotation (40 burpees). Finished with merkin gauntlet with 3 merkins at every Pax (who were in plank position). During the rest periods, we admired God’s creation by viewing some of the planets and the Cassiopeia constellation.
MARY: 61 IC flutter kicks
ANNOUNCEMENTS: Read the Newsletter
COT: Prayers for various concerns.

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Quesadillas, Fajitas, and Taquitos really Puertorican food?

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WARMUP: All x10: Windmills, MNC, Imperial Walkers, Hillbilly Walkers, Cherry Pickers
THE THANG: 9 Prep Stations w/10 Rep Each
Chest Pulls, Merkins, Flutter kicks, Triceps, Kettle Bell Squats, Kettle Bell Swings, Over the shoulder Sand Bag Throw, Lunges, Calf Raises
After two Rounds of Prep Stations it was time to stir the pot with two jog/walk laps around the lot.
Rinse and Repeat for two more rounds. Lots of good mumble even a few duck calls.

Thanks to @Band Camp for reminding me to work on my transitions and not getting confused between Imperial and Hillbilly Walkers.
MARY: Stretch
ANNOUNCEMENTS: Newsletter READ IT!, Bourbon&BBQ, Poker Tourney
COT: Stays in COT

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ALCATRAZ 10 YR ANNIVERSARY PARTY

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PRE-WORKOUT: Pullups with Trucker

WARMUP: Run back and forth two times in the Runde parking lot

THE THANG:

After a brief introduction including some history of Alcatraz, Funhouse kicked off COP with 50 SSH, (although I believe 100 were planned in homage to Santini). From there it was imperial walker x 10, hillbilly walker x 10. Before we got to the meat of the workout, YHC called out a classic Alcatraz upper body workout called Green Sally (Decibel/2014). It’s a song by Moby called ‘Flower’ where you plank when he sings ‘Green Sally Up’ and drop to 6″ when he sings ‘Green Sally Down’. It’s pretty tough to complete the whole song and I don’t think anyone did today. But, you have to have monster shoulder strength. Because we had a large group today, we split them in half and started our Q’s:

Funhouse on Q:
The Wheel of Pain (Funhouse/2013)
Each PAX gets a cone with an excercise and reps.
40 yard diameter circle with a cone in the middle.
Do the excercise on the cone, run to the middle and out to the cone to the right.

Freddy Mercury – 25
Lunges – 30
Burpees – 15
Merkins – 15
Rosalita- 30
Squats – 25
LBC – 25
Burpees – 10
SSH – 30
Parker Peter – 25
Plank Punches – 30
Mountain Climbers – 30
Merkins – 15

Senator Tressel on Q
Mosey to the bottom of the hill on Tara Tea Drive for ‘Quadzilla’ (Zima/2018)
Group 1 does squats while Group 2 runs backwards up the hill and does 5 bombjacks at the hilltop. Run back down and flapjack. Rinse and repeat 2 more times.

Mosey to the playground for pullups, step ups, and ab exercises (Senator Tressel/2013) We did 2 rounds today

Mosey to the wall by the concessions stand and split into two groups.
Group 1 does Peoples chair and passes a kettle bell (White Lightning/2018), while Group 2, runs to the fence, hops over it, sprints up the hill, does 3 burpees at the top, and runs back to the wall. Flapjack. (Jekyll/2017) We did 2 rounds today.

Form a line for tunnel of love (stolen from Santini at WEP/2012)

MARY: Hello Dolly x 20, Seal walk (Cornhole/2013), Navy Seal Team Sit Ups (Santini/Trucker 2013)

ANNOUNCEMENTS: Read your newsletter

COT: Today we celebrated 10 years at Runde Park by paying homage to some of the classic beatdowns led by the great Q’s of Alcatraz. Funhouse and I drew an Alcatraz record 32 Pax and that made me very proud (of course, we advertised heavily, offered free coffee, beer, cake, and closed the other two Saturday AO’s so maybe that had something to do with it – LOL). Although, attendance at bootcamps on Saturdays isn’t what is used to be, I will post whenever I am able. Runde Park has been my home on Saturday mornings, and even after all these years, I still look forward to getting up early, meeting the Pax at 6:30, and doing that tough bootcamp workout. Many thanks to all that posted with us this morning and special thanks to our current and former site Q’s: Funhouse, Smuggler, Trucker, Skipper, and Uber for their leadership and help pulling this all together. I appreciate all you guys!

Prayers: ST’S mom with cancer, DD’s friends with a new pregnancy, Long Duck recovering from burns and back injury

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Walker Delivers

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WARMUP: Yes
THE THANG: Started with some 11s as the pax found the cones that were set up for the Starfish workout.
11s :Merks and squats
Starfish with 10 Burps in the middle with the 4 corners set up for 50 reps at each before making way back to middle between each cone.

MARY: Yes – 3 mins of Mary that consisted of 61 flutters called out in cadence by the Q!
ANNOUNCEMENTS: Yes
COT: Well done. Encouragement by Walker educating the Pax on embracing the pain during your sets by redirecting your thoughts and focus away from the pain. When you focus on positive thoughts your body and brain relax and allows for greater acceleration. Nice work by all.

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2024 The Fort Dam to Dam Fundraising Initiative

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Every year, several of us enthusiastically participate in the Dam to Dam Relay. Wondering what that is? The Dam to Dam Relay is an exhilarating 100K team relay that stretches from Lake Murray Dam in Lexington, SC, all the way to Lake Greenwood Dam in Greenwood. This adventure involves teams of 6, 4, or 3 runners sharing a van over a span of 8-10 hours.

 

But, why do we embark on this journey? It’s for the fellowship, to push our limits, and to encouraging others to do the same. Over the past five years, our partnership with local charities has culminated in raising over $100,000, which has immensely benefitted our community. Notably, the efforts of dedicated HIM’s produced the F3 Fort Mill Community Scholarship, benefiting all three Fort Mill High Schools.

 

Now, it’s that pivotal moment when we push our limits and accelerate. We do this selflessly and with the hope we inspire others to do the same along the way. This year, our collaboration is with Bethel Shelters, and we’ll continue supporting the F3 Fort Mill Community Scholarship. Our ambitious goal is to raise $50,000 or more, with proceeds evenly split between the two esteemed organizations.

 

I urge you, each one of you, to join our noble cause. Whether you’re joining us on the run or simply want to partake in our exciting events, see below for more details:

 

  • **10/14**: Join our poker tournament at the Springfield Clubhouse from 6 pm-12 am, spearheaded by our brethren, Fogerty and Kaiser. New to this year!

 

  • **11/10**: The renowned BBQ and Bourbon event, masterminded by Cyclops, is up next. Whether you’re there for the bourbon or just for Wegmans’ mouthwatering BBQ, this event stands as a testament to our fundraising spirit.

 

  • **12/8**: Experience ‘Shanking with Stang’ by our unique, sock-misplacing, trail runner who may or may not disappear in the woods for a short period of time, Stang. A little trivia: he’s a southpaw, but only in golf go figure!

 

  • **1/27**: The highly anticipated Dam to Dam Bar 10k is up, brought to life by our inspirational HIMs: Hardwood, L-Train, Long Duck, Console, Floppy Disc, Harry Carry, and many others. This is truly an event of the year!

 

  • **2/2**: A novel addition this year is the wine dinner, curated by the retired Nathan Pusher. An excellent opportunity to treat your M’s as a thank-you for all the support they’ve rendered by letting you have the hall passes to attend these events.

 

  • Date TBD – Finally, we have skeet shooting, under the adept guidance of our brother, Change Order. Don’t fret about equipment; it’s all provided.

 

As we wrap up, remember to not only participate but also get your companies, neighbors, and family members involved. Introduce them to this thing we call F3 through our 2nd F events. If you have any questions or are interested in volunteering (as we consistently need assistance for our events), please don’t hesitate to reach out.

 

Thank you Men lets crush it this year!

YHC, Conerstone

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SJ takes on S2S

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WARMUP: some stretches and IC exercises
THE THANG: Ruck walk 3ish miles around the Kingsley complex, stopping every half mile or so for some IC PT which included squats, lunges, step ups, dips, Merkins, shoulder taps and an attempt at plank jacks.
MARY: no time for her
ANNOUNCEMENTS: poker tourney, bbq/bourbon 2nd F, shanking with stang, dam to dam bar
COT: prayers for healing for longduck, prayers for job search’s for pax and M’s, praise for our 2.0s out in the job force

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4 mile Tour de Fort

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4 mile Tour de Fort: Run to Coach’s Box AO via Harris Street, 20 merks, 40 mnt clmbs; run to Clydesdales AO via Munn Rd, 20m/40mc; run to The Fort AO via HWY160, 20m/40mc; COT.

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