We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.
Word of advice- don’t agree to Q the morning after a wine tasting event.
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
WARMUP:
THE THANG: Road running, trail running, and trail rucking
MARY:
ANNOUNCEMENTS: newsletter, D2D fundraising
COT: closed in prayer
WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!
THE THANG:
National Trail Day begged for trails run. So did Pusher’s trail shoes he hadn’t used. Glorious morning in the Gloom, with lively pax and a virgin trail journey by Assassin.
For those keeping score, we covered 5.5-6 miles by cruising down 160 to horse barn Greenway entrance, right down no name trail to the service rd to Cantrell to Lake Haigler for a pause at Badger Memorial bench/tree to pay respects to loop around Lake back to Timberline trail on far side to Kingsley trail to back entrance to Kingsley taking us home.
along the way there were stops to “water” the foliage, hydrate via normal ingestion or a swim (Olaf) and plenty of mumblechatter.
COT: Message today honored Badger and Pusher together. Badger’s early passing proves we aren’t guaranteed anything. Pusher’s desire to take on trails along with many late age humans wishing they’d played the game of life more aggressively as they come to the end teaches us to #TakeMoreRisk as we live each day
thanks for the Q stick Pusher!
WARMUP:
Basic COP (SSH, IW, Cherry Pickers)
THE THANG:
Run to the bottom of Hubert Graham
4 Light Poles on the left side, at each do 5, 10, 15, 20 reps and then run back down to the bottom to start over:
– Burpees
– Squats (Nur up hill)
– Merkins
On the way back to TCES, variety of exercises to keep the pax together:
– Flutter
– Box Cutter
– Monkey Humpers
– Bombjacks
MARY: 1 minute of Mary to close out with Freddy’s.
ANNOUNCEMENTS:
Read your newsletter
COT:
– Prayers for estranged daughter Lara
– Prayers for pediatric speech therapist for Jed
– Prayers for comfort as Dana becomes a caregiver to boyfriend with stage 4 cancer
Honor to Serve.
More lovely trails… Some running, others hiking, but all had a great time…
The count was 8 for a Spud mosey through the trails of Baxter. It was a beautiful day for a run and all had a great time. This is going to have to count for a Sunday Hive workout… 🙂
Several weeks ago, it was announced that our region, THE FORT, would be closing all Saturday AO’s and holding a convergence at FMHS to get the PAX together as we thank Rebel for his leadership of Whetstone and relaunch it under Repeat and World Wide Leader (WWL). I was excited to hear we’d be getting many of the region together but I wasn’t expecting what came next. It was a text asking if I’d Q the workout.
Q, like part of it, half of it or …? The response was, THE WHOLE THING. I love to Q every chance I get but to do so on a day like this, well, I better make sure it includes a little something for everyone. Or, almost everyone.
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And this is where I let life get the better of me. I try to follow the 48hr rule on posting a BACKBLAST, especially when they’re significant but I let life and travel get in the way. It is now Saturday, one week later, and I’m just finishing this BB. Life can get challenging, it can get stressful, it can get you riding the highs or down in the lows. And this past week, our family has experienced some of each. Maybe this was the week where I really came to realize how valuable having a Whetstone partner can be. Someone that I can share the highs with and someone to help get me out of the lows; or to keep me honest when it’s my own doing that has me on the outside looking in on the joys of life.
That said, I’ll take you back to last Saturday, April 21 where we had a a few pre-ruckers and a total of 58 PAX converge to re-kick off this critical program.
We got ourselves into an odd-shaped kidney-like shape for the disclaimer, the announcement of why we were there this beautiful morning and to acknowledge our 2 FNG’s in the PAX. We counted off in 4’s then took off toward the big parking lot for a warm up jog in 4 lines. This jog included some karaoke’s and 4 lines doing an indian run which was way harder than it appeared on paper.
In these last 2 years, Whetstone has brought together some extremely HIM. One of those men has gone through a tough 18mos and he was gracious enough to share some of his story to include the impact Whetstone had on his life as we circled up to hear his words. I know he wouldn’t endorse this comment but anytime Mr. Clean wants to share experience or wisdom, the PAX listens. And listen we did.
After backing the group back out to a circle-like shape, I was giddy to honor Santini in the only way I knew how…with a deck of cards. However, on this day we utilized 1/2 the deck and considered it our warm up:
Hearts = Side Straddle Hops
Diamonds = Carolina Dry Docks
Spades = Squats
Clubs = Merkins
Then a little action from the Burp-Merk: Standing, we then dropped to a plank, did 5 merkins then jumped up. That equals 1 and we did 5 total.
This was when we got to listen to our very own Nantaan, Cake Boss, as he shared the impact Whetstone has had on him. Yet again, another powerful testimony.
Then off to do 4 corners in the lot with:
Corner 1 = Dancing Crabs x 15ea and Dips x 20
Corner 2 = Dying Cockroach x 15ea and Flutters x 20ea
Corner 3 = Burpees x 10 and Jump Squats x 10
Corner 4 = American Hammers x 25 and Freddie Mercury x 20ea
Mosey over to the wall for B2W while doing 5 “push ups” followed by 15 calf raises. We did this 3 times.
To close out our testimonies, my man Chicken Hawk laid it down for us. He shared the impact Whetstone has had on him, his marriage, his family…his life. Life isn’t meant to be traveled alone. Well said brother.
6ct Burpee which I needed a little help from the Helmet of Darkness to remind me the steps. Remember the line, “If you can’t Q it, don’t do it?” Yeah, me too but I obviously didn’t follow that too closely here.
This is where the cat-herding became evident. The PAX exhibited patience with me as we attempted a modified DORA series consisting of:
50 Flying Squirrels, 50 Diamond Merkins and 50+ Flutters
We then took off for the main entrance to the football stadium and lined up in 4 lines facing down the hill. Once everyone readjusted, it was 15 American Hammers, 15 Flutters and 15 Hello Dollies. This was done several more times.
Well, that put a bow on the workout portion of this convergence and after the COT, FNG naming of RBG and Whiskers, we then handed it off to World Wide Leader and Repeat to lead the Whetstone discussion.
Announcements: The relaunch of Whetstone. Thanks to Rebel for getting this off the ground 2 years ago and to Repeat / World Wide Leader for taking the reigns.
Prayer Requests: Badger. Camp Care 5K. Jennings Palmer’s transplant. Olive’s 8K in memory of Sweet Tooth. Elmer.
Honored and appreciative of your patience.
Maximus
11 Strong for a Jane Fonda inspired warm-up with Gecko to start things off along with a short mosey up the road and back we did some leg movements that may or may not be PG13!! We even had some karaoke and music provided by the PAX.
After a nice warm-up Gecko took us to the “Hill” for some hill repeats
1st round was plank at the bottom while partner one runs to the top and back
Round 2 was Carolina drydocks while the other ran
Can’t remember if we made it to round 3 but I do remember being handed over the Q
So we mosied over to the wall to do some dips and derkins
1st round was 30 dips and 20 derkins
2nd round was 25 dips and 15 derkins
3rd round 20 dips and 10 derkins
10 count between rounds
mosied over to the field and kept our partners for a 4 corner burpee fest!
1st partner stays back and does LBC’s while partner one runs to the next corner and does 5 burpees (Flapjack) comeback and pick your partner up to go to the next corner
Partner staying back does SSH while the other partner runs to the next corner and does 10 burpees (Flapjack)
1st partner stays back and does LBC’s while partner one runs to the next corner and does 15 burpees (Flapjack) comeback and pick your partner up to go to the next corner
1st partner stays back and does Squats while partner one runs to the next corner and does 20 burpees (Flapjack) comeback and pick your partner up to go to the next corner
After the last round we mosied to the parking lot to do some flutters while the other partner runs across the parking lot and back (flapjack) Repeat 6 times
Finished up with a little AB Lab
Fun times!
Thanks Italian Job for coming across the river and enjoying Alcatraz for the first time! Glad to have you!