The Painful Ideas of Virgin Q’s

2017-09-29Leave a comment

QIC: Photobomb and Copperfield
When: 09/23/2017
Pax: Aquaman, Bolt, Copperfield, Cyclops, Fish Sticks, Lutefisk, Minute Man, Mr Clean, Photobomb, Senator Tressel, Spark Plug, Spitz, Straight Up, Zima
Posted In: Alcatraz

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.

TClap |

Webb-o-Rama and Snake Hops

2017-09-27Leave a comment

QIC: Old Bay
When: 09/26/2017
Pax: Bonsai, Cake Boss, Cheddah, Cobra Kai, Crash, CSPAN, Dark Helmet, Decibel, Falcon Crest, Geronimo, Lil E, Mainframe, Mr Clean, Old Bay, Panda, Paul Bunyan, Rad, Router, Sir Topham Hat, Spiderman, Toto, Trucker, Twister, What Did, Wheezer, White Lightning, Zima
Posted In: Golden Corral

The Golden Corral hosted 27 pax total (about a dozen ruckers, a dozen boot campers, and the rest runners) for fun and pain. YHC can’t speak for the ruckers or runners, but here’s an account for the boot campers.

Mosey around the north side of HT and circle up in the back parking lot for COP Warm-up:

SSH x25
Mountain Climbers x20
IW x20
Windmills x10
Low Slow Squats x10
Run Stance Switch x10

Mosey between the buildings and circle around to the south side of HT to find a cone. Partner up:

WEBB-O-RAMA
At each cone pax are to do (in cadence) 2 exercises in the spirit of Jack Webbs (1:4 ratio)

Cone 1
- 1 burpee to 4 run-stance switch
  - Repeat with 2 burpees, then 3 burpees
  - >> Bear crawl to 2nd cone about 20 yards away
Cone 2
- 1 big boy sit up to 4 american hammers
  - Repeat with 2, then 3 big boy sit-ups
  - partner wheelbarrow to third position
Cone 3
- 1 box jump (or step up) to 4 dips
  - Repeat with 2, then 3 box jumps
  - partner wheelbarrow to fourth position
  - During the box jumps, YHC noticed Wheezer had an extra spring in his jumps for a few of the reps and then he fled his wall position for a new spot. Seems there was a snake on the ground near where he was exercising. Whether it was actually alive is not known.
Cone 4
- Jack Webb – (1:4 ration) for 3 reps
  - Run around to cone 1

For round 2 of the cones, we did reps 4-6 at each station.

Mosey to the wall on the south side of HT parking lot for to Dora with your partner

Merkins – 100
LBCs – 200
Squats – 300

Back to COT

Great work by the pax. Special welcome to FNG “Panda”, who looked like a regular out there, despite it being his first time. It was also great seeing Cobra Kai at a boot camp! Hopefully the ruckers won’t revoke his membership for taking a step out of the dark side. Thanks to Decibel for scheduling me to Q. Look forward to next time!

-old bay

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Colombia Mission Trip Sendoff @ The Ranch 9-7-17

2017-09-071 Comment

QIC: Ginsu
When: 09/07/2017
Pax: Assassin, Atlas, Bonsai, Bridgegate, Cake Boss, Cheddah, Chicken Wing, Crawdaddy, Crocket, CSPAN, Deacon, Deflategate, Destiny, Double D, Drop Thrill, Fire Marshall Bill, Flat Tire, Fratboy, Free Bird, Gears, Gekko, Ginsu, Handy Manny, Italian Job, Jedi, Jiffy, Lil'E, Mainframe, Maximus, Mr Clean, Nomad, Old Bay, Photobomb, Pigeon, Pinup, Polaroid, Rebel, River Rat, Rock Thrill, Senator Tressel, Shady, Short Sale, Sir Topham Hat, Skinny Jeans, Snap Hook, Sparkle, Spud, Stang, Straight Up, Sugar Bug, Tesh, The Fridge, Toto, Training wheels, Trucker, Twister, Uncle Sam, What Did, White Lightning, World Wide Leader
Posted In: Laces In, Laces Out, Tempo, The Ranch

On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

20 4-count side straddle hops
15 4-count windmills
10 4-count Merkens
15 4-count mountain climbers
20 low slow squats
8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

10 merkins, 2 burpees
back to start – LBCs for six
10 Carolina DD, 2 burpees
back to start – flutter for six
10 squats, 2 burpees
back to start – American Hammer for six
10 bomb jacks, 2 burpees
back to start – freddy mercury for six
10 dips, 2 burpees
back to start – heels to heaven for six
10 lunges (5 per leg), 2 burpees
back to start -diamond LBCs for six
2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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Pantheon Sweat fest

2017-08-24Leave a comment

QIC: Gekko
When: 08/23/2017
Pax: Bear Grylls, Bob the Builder, Falcons Crest, Fish Sticks, Frat boy, FreeBird, Jekyll, Kaiser, Mayflower, Mr Clean, On The Rocks, Shady, Splash, Sputnik, Straight Up
Posted In: Pantheon

Always a pleasure to be invited to Q at Pantheon, especially since it’s basically in my backyard. The Pax gathered and it was great to see some guys I haven’t seen in a while, and always great to have Jekyll show up because I know that there will be great mumble chatter. No FNGs the disclaimer was given and we were off for a little warm up lap and then circled up for COP.

The Thang – SSH, Imperial Walkers, Abe Vagoda, Mountain Climbers, Plankorama, Moroccan Night Club, Freddie. Mosey to the front of school where cones were neatly set up along the walk. Very simple, do the exercise on the cone and then a lap around the parking lot, come back do the exercise again and add the next one in line, and on and on until all 8 cones are done alternating large and small laps. Start with 10 Merkins, 15 Squats, 10 Hello Dolly, 10 CDD, 20 LBC, 10 Burpees, 10 Monkey Humpers. I called at 6:00, everyone did awesome and a few even finished them all! Head to COT

Announcements- Invergence 9/29, read your newsletter

Prayers – Bob the Builders M going in for test, Sputnik job interview. A quick discussion on the Discipline of the Lord and how we are not supposed to hate it, we are called to rejoice in our suffering because our suffering leads to perseverance, which leads to character which leads to Hope, and Hope will never let us down.

A great morning and always a joy to lead the Pax

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Eclipse at the Colosseum…Rock Hill Rip-off

2017-08-22Leave a comment

QIC: Maximus
When: 08/22/2017
Pax: Atticus, Bonsai, Greenwave, Ham, Javert, Jekyll, macgyver, Maximus, Mr Clean, Nomad, Nutshell, Rebar, Shady, Sir Topham Hat, Snap Hook, Sparkle, Spoonman, TSquare
Posted In: The Colosseum

Leading up to this fine Tuesday at THE COLOSSEUM, there were a few challenges and statements made about who would be willing to come out. Of all the conversations, I’ll give credit to those who showed after being personally invited: Jekyll, Bonsai, Snap Hook, Shady, Sir Topham Hat. The others that didn’t show…well, you’re probably better off not trying to erase a few bad songs from your memory. But for those that did, you’re welcome and I’m sorry (actually, not really).

I wanted to do something a little different from my usual, like pullups at the playground or the deck of cards. So, in search of something creative, I didn’t have to go far. So much can be found if we travel across the river; whether virtually or physically. In this case, Italian Job gave me beat down rights with a slight modification to his Eclipse-Day post and I brought it to the Colosseum.

Once I get to the parking lot, I am immediately met by two better-than-punctual FNG’s that Nomad EH’d. Welcome Rebar and Ham. And oh by the way, we quickly realized these are two of the most fit FNG’s to post at 0515. Side note on Ham, it’s comical when an FNG receives a call sign to which he is clueless on its reference. That’s why we all help to contribute to Wikipedia.

So after a disclaimer that turned into mumbling, we were off to the back parking lot where we circled up for a warm up of:

SSH x 20

Butt Kickers x 35

Merkins x 10

American Hammers x 25

Merkins x 10

Freddy Mercury’s x 20

Merkins x 10

LBC’s x 25

Calf Raises x 50 OYO

This is where the plagiarism came in. We used the same 5 songs Italian Job used which for those who didn’t read that yesterday, went a little something like this:

Song 1: Ain’t No Sunshine: Hold squat position then do a tuck jump when you hear, “Ain’t No Sunshine.”