WARMUP: N/A
THE THANG: 5 miler
MARY: N/A
ANNOUNCEMENTS: read your newsletter
COT: prayers for Vuvu’s family due to the loss of a family member
14 Pax ran the newly added Assassins loop by his house for 1,2 or 3 loops.
Dont forget our Fall Fundraising Campaign
https://givebutter.com/damtodam
WARMUP: dynamic and regular warm-up exercises
THE THANG: mosey to hill. 1 at bottom bear crawl up hill 9 at top squats at bottom CDD at top. 2/8, 3/7, you get the picture. Mosey to parking lot. 4 exercises merkins, big boy, mtn climbers, ssh. Start at 22 drop 1 each round work until time runs out we got down to 14. Started at 22 to remeber and think about the average number of veterans that take their life each day.
MARY:
ANNOUNCEMENTS: chili/ cornhole at forest hill church Thursday night. Poker tournament Saturday night in Springfield.
Prayers- marriages, addictions, pray for Solos brother Adam who has 4 daughters at home 1 is newborn and he has to prepare to deploy right after Christmas. He is in the Army.
COT:
It was a cool crisp morning in the Fort but fear not, the mumble chatter kept us warm.
Quick warm up and we mosey 10 feet over to the field behind the AO.
Gave a quick history of the founding of the US Naval Academy by historian, educator, and secretary of The Navy George Bancroft. It was founded on 10/10/1845 in Annapolis Maryland to improve unsatisfactory methods of instructing midshipmen.
Thang:
10 Burpees (October)/10 Flutter (10th Day)/18 Squats & 45 Monkey Humpers (year of pain). Mode of transportation was a Yog (Soft J).
We did:
– 80 Burpees
– 60 Flutters
– 72 Squats
– 90 Monkey Humpers
Moseyed across the street to the hill of pain for some 7’s with a bear crawl as the mode of transportation.
– 6 Kraken Burpees
– 1 V-Up
Back to COT for announcements, prayers, and praises.
-JWOW
WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT:
Route was down Market, take a right at Sutton, up to 160, take a right onto 160, returning back to Market. 1.5 +/- mile loop.
Some pax got 5 solid in.
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
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:
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
WARMUP: mosey to basketball court behind the school with a stop along the way to complete some basic broga/stretching. Also completed karaoke, toy soldiers, as knees to chest stretches.
THE THANG: (1) line up along the baseline of the basketball court. (2) provide instructions (3) follow instructions – kind of like a pirate map
Using a 60 second timer, perform the following every minute on the minute for 30 minutes:
– 1 burpee
– 2 alternating lunges (each leg)
– 3 merkins
– 4 low slow squats
– 5 side straddle hops
Run to opposite baseline and wait for the bell
MARY: one the mosey back to COT, stopped and performed planks: 60 seconds low plank, 30 seconds side plank (each side), 30 seconds low plank, 20 seconds (each side)
ANNOUNCEMENTS: Come to Alcatraz on Saturday for 10-year; read your newsletter
COT:Prayers for men of Bethel Men’s Shelter; everyone is dealing with “stuff”, so keep in mind that people you interact with may be dealing with things you don’t know about which may be coming out in the wrong way in their interaction with you!
WARMUP: This is MP. That’s not really a thing.
THE THANG: Running with pushups
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle