Tag: Fishsticks

Visitors at the Prison

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Alcatraz was full of the normal Saturday chatter with the expected return of F3 Aquaman.  In addition, F3 Prosciutto was visiting from Chattanooga, TN with an FNG in tow.  His name, Heater, given based on his pre-workout  ritual.  On the Rocks led with the disclaimer and a lap around the field.  Next, we ran several rounds on sprints and circled up for the following warm-up exercises:

SSH

Imperial Walker

Windmills

Squats

LBCs

Next, we ran over to the baseball field and split into two groups.  The first group bear crawled to second base while the second group performed wall sits.  We switched up after the completion of the exercises.  Next, the first group ran to the outfield fence while the other group performed balls to the wall (switched when complete).

We then circled up for a merkin wave up to ten, followed by a crowd favorite, the grave digger.  On the Rocks finished with the merkin caterpillar.

Next, we headed to the hill to reduce some of the chatter from the regulars.  We ran to the bottom of the hill and waited for all to reach the bottom.  The group was instructed to sprint to the top of the hill.  After a quick ten count, we split into teams of two.  The first person ran to the bottom of the hill and back to the top while the other person performed an exercise (merkins, squats, LBCs).  Once complete, they switched.

After a couple ten counts, we moseyed to the landscape timbers for derkins, step-ups, and more LBCs.  We finished up in the parking lot with some paver exercises (overhead presses, curls, burpees, and LBCs).

Great job by all.  I mentioned during the workout that this time of year is very difficult for some people due to events in their lives, issues with depression, struggles with substance abuse.  I challenged each person reach out to these family members or friends and tell them you love and care about them.  These simple words go a long way.

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Basketball drills at Pantheon

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5 Pax showed up for the workout on a crisp, cool morning.  After the disclaimer, we took a warm-up lap around the car pool lane and the school to the basketball court.  We performed the following exercises:

SSH x 20

Imperial Walker x 20

Windmill x 15

Plank stretches

Next, we ran sprints back and forth between the baselines to increase the heart rate and get the blood flowing.  To catch our breath, we sat on the wall for sixty seconds.

Next, we performed the following exercises along the basketball court, in cadence:

Bear crawl / merkins:  10 and 5 count

Sprint the baseline

Crab walk / LBCs 10 and 10 count

Sprint the baseline

Backwards bear crawl / Carolina Dry Docks

Sprint the baseline

We finished up with a slow mosey back to COT.

 

Prayers:

Individuals and families impacted by addiction

Diesel’s first Spartan race

 

 

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Pillars of Pain

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Tuesday was hot and muggy, like everyday this week.  PAX sweating from just talking before the workout. It was oppressive and the workout didn’t help.

The Thang

Warm Up with a quick Mosey and a COP:

SSH, Merkins, Plank Jacks, Morrocan Night Club, Windmill, etc….

Mosey to the Pillars of Pain

Loop in front of Middle School is .2 miles, run that loop with pace and then do the Exercise at each Pillar – Decided not to accumulate, was a good decision.

Pillar 1 – 10 Burpees

Pillar 2 – 25 Merkins

Pillar 3 – 25 Carolina Dry Docks

Pillar 4 – 25 Monkey Humpers

Pillar 5 – 25 Curb Calf Raises (per leg)

Pillar 6 – 50 SSH

Pillar 7 – 25 Squats

PAX finished and we did 2 laps with sprint intervals from lamp post to lamp post.

Then some Mary – Freddy Mercury, American Hammers, Protractor, Ins and Outs.

COT

When it gets cooler out (or when the Q can do it) this will turn into an Accumulator.

Prayers for California fire victims, for F3 brother with missing son, and new moms and dads.

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Prisoners over the Wall

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11 men arrived at the park, with 1 FNG in tow.  Change Order and Copperfield had an alternate plan to run the Tega Cay hills.

Fishsticks began the workout with a warm-up jog around the neighborhood.

Circled up for COP

Plank Stretches

SSH x 20

Imperial Walker x  20

Windmill x10

Hello Dolly x 10

Moroccan Night Club  x 20

Mosey to the field for some partner exercises at each corner of the field

  1.  Elevated push-ups x10 – feet on partner’s back
  2.  Single arm lifts x10  – Lift partner up from ground with one hand
  3. Dips x 10 – Partner 1 in plank position while partner 2 dips
  4. Merkin claps x 20

Rinse and repeat two more times OYO

Jekyll takes the Q-

Mosey around backside of Alcatraz with a head fake to “the hill”.  Stopped for some seal jacks and plank jacks before having Sparkplug lead the pax to the coupons.

Taking our brick we pick it up and put it down several times in the form of curls, squats, lunges, shoulder press, tricep extensions.  Bonsai looked like he was lifting cobble stone.  That dude big.

Split off to team 1 and 2.  Team 1 on wall for sits and team 2 race across field, scale the outfield fence, run up the mulch hill and do 5 bombjacks- race back to wall.  Flapjack.  2 more rounds throwing in BTTWs and Wall sits.  Sparkplug continues to be a no quit leader.  #inspiration.  Falcon Crest almost had nonscheduled reassignment surgery getting up and over the fence.

Putting coupons back at home base we moseyed to the field for Jack Webbs and Lt. Dan’s.  Crowd favorite here- especially the LT. Dans.

Great effort by all.  Triple Hate- FNG Baywatch was a welcome surprise.  Nice job Router.  If you are still wondering- Shady has firm backside that provided a great bench for YHC.

 

Excellent work men!

 

Announcements:

F3 Chicago – Launching soon

The Fort Invergence – Sept 29

Paradise workout – Friday night at 7:00pm

Prayers:

Shaddy’s M interview

Change Order’s M turns 40

Jekyll’s 2.0 away on camping trip

 

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10 Pax at Alcatraz worked Barefoot on the dirt on Speed, Balance and Agility to strengthen Tendons, Ligaments and Joints.

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Warmup by CakeBoss – lined up in Runde Outfield for Alternate Cardio and Body Weight Exercises.  Multi-Speed Running, High Knees Shuffles, Peter Parkers, Parker Peters, Hillbilly Imperial Walkers, Wall Sits w/Arm Presses.

The Thang by BearGrylls – moved to Runde Infield and partnered up.  REMOVED SHOES.  Moved Pax to each base for an exercise performed barefoot alternately in slow/fast speed by partners at each base.

  1. – Jump Knee Tucks – Plyo Merkin – Dynamic Lunge – Wrestler Sit Out – CROC CRAWL TO NEXT BASE – 5 One Arm Burpees/L – 8 BURPEES – one arm/one leg.
  2. – 180 Squat Jumps – Bug Jumpers – 1 Leg Squats – Crab Walkers – IMPERIAL WALKER JOG TO NEXT BASE– 5 One Arm Burpees/R – 8 BURPEES – one arm/one leg.
  3. Dynamic Lunge – Plank Kickout – Side Squat Jump – Donkey Kick – INCHWORM TO NEXT BASE – 8 BURPEES – one arm/one leg.
  4. Plank Side Thrust – Side Straddle Hops – Plank Arm Circles – Peter Parker Merkin – BEAR CRAWL – 8 BURPEES – one arm/one leg.

Discussed the themes of Freedom and Discipline.

Prayers:  Cakebosses Sister In Law Cancer Remission and for wisdom for his and my relationships with our brothers.  Prayers for wisdom and guidance for our principals and parents as the kids are starting school.

AYE!

Accumulator

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