WARMUP: SSH x30, Windmills x10, M. Nightclubs x10, Plank, Parker Peters x10, Plank, Peter Parkers x10, broga poses to stretch legs. Mosey around the Long Loop.
THE THANG: Short Loop in the Earth Fare parking lot, each corner complete exercise. 1st corner = 10 Merkins. 2nd corner = 10 Mountain Climbers. 3rd corner = 10 CDDs, 4th = 10 Flying Squirrels. Next complete a hot lap on the long loop, up to 160 take the sidewalk to the east entrance of Earth Fare, proceed at a fast pace around the back of Earth Fare. I believe the short lap + long lap was about a half a mile.
MARY: 10 American Hammers
ANNOUNCEMENTS: Litter pickup on Hwy 21 this Saturday. 2.0 friendly. Gloves, bags and litter picker sticks will be provided. Please read your newsletter for the details.
COT: Praise for those participating in SoberOctober and Battlebot for leading. Prayers for our Wives. Thank you Badlands for your leadership at this awesome AO and for leting me lead today. Video evidence may follow.
Tag: Photobomb
Leg Day is the Best Day
- QIC: CakeBoss
- When: 2023-10-11
- Pax: Bass-o-matic, Cakeboss, chickenhawk, Cohiba, Drop Thrill, HarryCarry, Photobomb, Rebel, Shield, SugarBug
- Posted In: Ring of Fire
Warm Up
SSH
NUR
Merkins
NUR
Imperial Walker
NUR
Track time
10 squats
200 meters
10 lunges
200 meters
X 4
Bulgarian split squats waiting for 6
10 single leg squats
200 meters
10 reverse lunges
200 meters
X4
Calf raises waiting on 6
12 Bottles of Suck
- QIC: Solo
- When: 2023-09-18
- Pax: 38 Special, Badlands, fishstix, Flounder, Grout, Photobomb, Shady, Solo, SouptoNuts, Tesla81
- Posted In: Sweep The Leg
Mosey to Gold Hill Middle flag
Warm up
SSH
Low Slow Squat
Windmill
Mountain Climbers
12 Bottles of Suck
12 8-counts
12 Squat Jacks (Little Man in the Woods)
12 Diamond Merkins
12 Box Cutters
Run Gold Hill front parking loop
Stop at 6:05 to mosey back to flag for Mary…
ALCATRAZ 10 YR ANNIVERSARY PARTY
- QIC: FunHouse, Senator Tressel
- When: 2023-10-07
- Pax: Badlands, Bitcoin, Boogie Down, Cornerstone, Cyclops, darkhelmet, decibelf3, Double D, Esso, Falcon Crest Ryan_F, Funhouse, Mainframe, Mark Nestel, Maximus, Minute Man, Photobomb, Senator Tressel, Shady, Short Sale, slapshot, Slash, Slow Jams, Smuggler, SouptoNuts, Spud, Stang, Tater, Toto, Trucker, Twister, Über, Vuvuzela
- Posted In: Alcatraz
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
On the fly(forgot to schedule a Q)
- QIC: Slow Jams
- When: 2023-10-03
- Pax: decibelf3, Eric Thompson BOT, Falcon Crest Ryan_F, Half Shell, Mark Nestel, Mile High, Photobomb, Senator Tressel, skipper, Slow Jams, Über
- Posted In: Golden Corral
WARMUP: IC exercises and stretches
THE THANG: mosey to side wall at teeter for wall work that included wall sits and Moroccan nightclubs while 1 pax ran to other side and performed 5 flying squirrels and ran back. Next round included Mike Tyson’s on the wall while pax ran out and performed 5 burpees. Alternating to wall plank and then wall sits until complete. More moseying behind teeter for curb 7’s that had us bearcrawling to one curb for incline merkins and crab walk back for dips. More mosey for partner AROD hill work at the apartments. One partner ran up to the firehouse and back while other partner performed 300 lbcs, 200 squats, 100 merkins.
MARY: some IC work
ANNOUNCEMENTS: upcoming BBQ/bourbon event, upcoming poker event, q source, read your newsletter
COT: enjoy the little things in life, travel mercies
Fellowship at 7 – 11s
- QIC: NASA
- When: 2023-09-29
- Pax: Nasa, Photobomb, SouptoNuts
- Posted In: The Stockade
WARMUP: Not much. Did a quick lap around the parking lot then that’s it
THE THANG:
11s for 11 Years of The Fort
This was not a typical 11s workout, more like a mini board of pain. 11 rounds of 11 reps of 11 exercises. Do all 11 reps of each of the 11 exercises in a row, then run a lap, then repeat.
Exercises were:
1. SSH 2 ct
2. Merkins
3. Mountain Climbers 2 ct
4. LSS
5. Imperial Walker 2 ct
6. CDD
7. Plank Jack
8. American Hammer 2 ct
9. Flying Squirrel
10. Ski Abs 2 ct
11. Lunge 2 ct
>> Run a lap (about 250m)
>> Repeat
>> When all 11 rounds are done, celebrate with 11 burpees!!
During the workout, when we could breathe/talk, I asked each PAX how has F3/The Fort impacted your lives. We all know it served a need. There was a void or need of some sort that after being EHd you decided to answer and try to fulfill that need. The 1st F was the magnet, the 2nd became the glue, and the 3rd F, however you define it, made things explode. But it all started with a need we all had that we felt F3 could fulfill. That need turned into motivation, that motivation drove discipline, and the PAX you bonded with helped hold you accountable. Each of us shared our need, our why – what drove us to F3, and what keeps us coming back day after day, year after year. Inspiring stories for sure, and it helped us get to know each one of us better. Then I challenged each PAX to think about that, and look for similar signs in every guy you interface with on a daily basis. Do they have a need or why that F3/The Fort could possibly fulfill? It’s not just ‘sad clown’ syndrome, that is a great way to put it for sure, but what needs are not being addressed that F3/The Fort could help with?
We spoke in depth during the entire workout. It was awesome.
BUT…..due to time constraints we were only able to get 7 rounds in (maybe 6? we lost count). GREAT efforts and fellowship by all!
NOTE: This weinke WILL show up again and be made an hour workout….
ANNOUNCEMENTS:
* 11th ANNIVERSARY OF THE FORT COMING UP!!
* Read your newsletter and GET INVOLVED!!
* D2D charities this year are The Fort Scholarships for the three Fort Mill high schools and Bethel Men’s Shelter. We may be teaming up with F3 Rock Hill this year. Now is the time to start devoting efforts to beat the drum and raise money!
COT:
* Each of us lifted up a prayer and a praise and laid them at His feet for help, guidance, strength, discipline, wisdom, courage, healing, solace, and love.
Great way to start the day! Thanks for the opportunity to lead.
SYITG and Blessings.
– NASA
Group Therapy
- QIC: Bonsai, Cyclops, sirtophamhat, Weezer
- When: 2023-09-12
- Pax: Barkley, Bonsai, Cyclops, Escargot, Grinder, Joe Lyons (F3 Long Duck), Lighthouse, Photobomb, Rebound, sirtophamhat, Weezer
- Posted In: colosseum
WARMUP: Ran to back parking lot of middle school for a quick set of exercises and some broga. Exercises included SSH, windmill, low slow squat, Maracan night clubs, toy soldiers and butt kickers.
THE THANG:
Bonsai portion of the Q:
Nur to rock bed down by light post to grab a rock for the following.
20 INC overhead chest press
15 INC chest press on your six
15 INC lat raises
15 INC curls
Sir Top Hat portion:
Moved back up to half wall behind elementary for 8’s. It’s been a while since he has been to a workout so he forgot we could only count to 7.
Burpee and muscle ups on wall
STH had a few extra minutes left because all the men were such studs and cruised right through the workout without a problem.
Wall sits with 15 heel raises mixed in for two cycles.
Weezer’s portion:
Mini Dora
75 merkins
100 squats – most of us didn’t listen very well and did 125
125 LBCs.
Cyclops portion:
Back down to the light poles, Long Duck was expressing his displeasure about how we kept moving him around back and forth between locations.
Each light pole – 9 merkins, 12 squats. I think we got to 4 before time to head to COT. On the way back to COT, Cyclops thought we should do 5 more burpees, but Barkley, Rebound and YHC bat flipped and kept running. We wanted to make sure we made it in time.
MARY:
No time
ANNOUNCEMENTS:
Blood drive, D2D fundraiser
COT:
Marriage, Super Squirrels family,
Slapshot Vol.1
- QIC: Slapshot
- When: 2023-09-05
- Pax: Grassy Knoll, Grinder, Half Shell, Mark Nestel, Photobomb, skipper, slapshot, Slow Jams
- Posted In: The Stockade
It’s been a long week for YHC. Multiple Q’s flag handoffs, memorial workouts, running literally around Charlotte, and last but not least a brutal Iron Pax workout.
As I contemplated what I could do for my scheduled Q at the Golden Corral I was inspired by the very name of the site Q. Yes, it was time I brought some of my own “Jams” to the gloom.
As the Pax slowly but surely assembled around the Flag they were greeted by a Punk cover of Blank Space and a rock cover of Take Me home Country Roads. These were just the B-Side Singles before the full album dropped moments later.
After my disclaimer we moseyed over towards the Walgreens parking lot were we did a brief warmup before the music started.
SSH 20 (IC)
5 Windmills (IC)
The Plan was simple I’m going to play 12 songs. Within Each song there’s one set movement/exercise you will do until you hear a key phrase or word. At that point you execute reps of another exercise.
A note about the music played….most were metal/rock covers of popular songs. A couple were WWE theme songs and one was from the Dark Knight Rises Soundtrack.
The Playlist was as follows :
Running up that Hill ( a deal with god) – Loveless
Mountain Climbers until you hear the word “Running” then you run up the hill behind the Gate and return.
Voodoo Child – Brick + Mortar
Calf Raises until you hear the word Mountain or when you hear Voodoo then it’s 3 Jump Squats
That Energy – Zayde Wolf –
Big Boy Situps until you hear “That Energy” then it’s 4 Flutter Kicks
Eye of the Tiger – MetalHawk (most embraced this song but I was horrified to learn that Change Order has never seen Rocky)
Squats with Punches until you hear where “Tiger” should be in the song. Then you do a lap around the parking lot.
Why do we Fall – Hanz Zimmer ( Dark Knight Rises Sountrack – this is the scene where he climbs out of the well)
Burpees….AMRAMP
Kingdom – Downstait
American Hammers until you hear “Kingdom” then it’s 10 Toe Touches
Phenomenal – AJ Styles WWE Theme
1st Verse – Hold Plank and do a HR Merkin when you hear the word None
2nd Verse – Wall Sit and do a Jump Squat when you hear the word None
3rd Verse Start in Superman or Banana and flip every time you hear the word None
Real American – It Lives It Breaths (Metal Cover of the Hulk Hogan Theme)
Hello Dolly’s until you hear “American” then it’s 5 Rosalita’s
God’s Country – State of Mind & Drew Jacobs ( Rock Cover)
Shoulder Taps then do 10 LBC’s every time you hear “God’s Country”
Danger Zone – No Resolve (Rock Cover)
RUN but drop and do 5 Merkins everytime you hear “Danger Zone”
Everyday I’m Hustlin – Vladss
Lunge walk until you hear the word “Hustlin” then stop and do standing lunges
Fast Car – Luke Combs (Cover)
This was our cool down song. So we stretched and tried to sing along to it……we realized. We weren’t singers.
The mumblechatter during this workout was fantastic and the 45 minutes flew by. I wish I could remember everything that was said but it was a good time. I appreciate the opportunity to Q at my “sister” site within the greater Stockbridge Commons area.
While this is Slapshot Vol.1 ……be on the lookout for Slapshot Vol. 2 Coming to an AO near you……………..BROTHER!
SYITG!
Perseverance requires unwavering determination, resilience in the face of challenges, and a refusal to succumb to setbacks.
- QIC: Cornerstone
- When: 2023-08-16
- Pax: Cornerstone, darkhelmet, Mark Twain, Peabody, Photobomb, Ruby Slippers, Shield, Splinter, Sprocket, SugarBug
- Posted In: Ring of Fire
Pulled up discussed what are we struggling with and what holding us back.
WARMUP:
Imperial walkers
Windmills
Standing toy soldiers
The church clap
THE THANG
Mosey over to the pull up bars and grab Cinderblocks
The task: complete the exercise then complete run to the bottom of the hill preform 10 plank tucks for the first 2 exercises the the next two sets Peter Parker’s, shoulder taps. Last but not least 50 monkey humpers after the pull ups
10 Cindy Blocker’s
20 Each Leg Fire Hydrants
25 Burpees
30 Cinderblock Curls – return the Cinderblocks
40 Pull ups
Next mosey to the parking lot on the way we discussed what is it is that is holding us back.
Push ups at every end cap median.
Start at 5 and increase by 5 for every Median. We made it to 30 the fatigue was real and so was getting attacked by fire ant.
Announcements, prayers and praises.
Miles and Merkins
- QIC: Slapshot
- When: 2023-08-14
- Pax: Beaker, Maximus, Photobomb, Rock Slide, slapshot, SouptoNuts, Tesh
- Posted In: Sweep The Leg
Muggy start to the week at Sweep the Leg
Ruckers rucked. The rest of us ran. Starting at the stop sign by COT we went all the way to the cul de sac past Thomas Gibson Rd. Planked for the 6.
1 by 1 each of us ran back to that stop sign by COT stopping at all subsequent stop signs for 10 merkins and 10 lbcs. We did this 3 times. After a brief recovery we did a pendulum at the top of the hill starting with 10 HR merkins, 3 burpees in the middle and then 10 4 Ct. Flutters at the bottom of the hill. Reduce the exercises at the top and bottom by 1 each trip down and back. Everyone got to at least 5 before heading back to COT where we had 1 minute left for 15 merkins, 15 Lbcs and 5 Burpees
All told 3+ miles and over 150 Merkins to start the day.
Thanks to Badlands for the Opportunity