Slum Lord – F3 The Fort

QIC: Decibel
When: 04/27/2019
Pax: Change Order, Crash, Decibel, Mr Clean, Mudhen, Slum Lord, Uber, Zima
Posted In: Alcatraz

I got the call early on Saturdayy morning that my Co -Q was having flu like symptoms and I decided that the Pax would be my Co-Q. I was excited to see a classic group of old school and new regulars at F3. After almost 8 years of doing this it is great to see old friends and meet new ones.

I had decided I was going to take a tour of some of the areas of Alcatraz I had not been to in a while.

The Thang:

Mosey to tennis/pickle ball courts:

Around the circle 2x with each member leading an exercise. Exercises included but were not limited to side straddle hops, LBC, imperial walker, dynamic stretches, cherry pickers, merkins, windmills, peter parkers, parker peters. The counts were between 11-21.

Mosey to short wall by the golf course: 30 step ups….at this point slum lord ran but and was sucked into our pax….. then 25 derkins, 20 monkey humpers and 25 irkins.

mosey to hill by golf course. Partner up and grab one rock per group.

Run up hill while partner does curls, switch, bear crawl up hill and crawl bear down while partner does overhead press, switch, run up hill while partner does tricep extensions, switch and bear crawl up hill and crawl bear down while partner does chest press, switch.

Run to club house steps and wheelbarrow and up and down, switch. Rinse and Repeat.

Stop on way back for LBC- 30 OYO.

Mosey back and per Zima suggestion do a 4 minute hill workout calf buster by running up the hill backwards for four minutes and forward down (crowd pleaser.

Moleskin:

It is always great to lead. It is amazing how time has flown and many a pax has seen time at Alcatraz. Always great to catch up with new regulars and the ol faithful.

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QIC: Old Bay and FunHOuse
When: 04/14/2018
Pax: Anchorman, Band Camp, Barry Manilow, Crab Cakes, Cyclops, Deacon, Double D, Drop Thrill, Geronimo, Gypsy, Jiffy, Kelbasa, Lil'E, Peabody, QuackAttack, Shaddy, Sir Topham Hat, Slum Lord, Straight Up, Tesh, Twister, Weezer, Zima
Posted In: The Fort

23 Pax joined YHC and Old Bay for Day 12 of 12 for Ass Kick’n April. Lazy site Q saw The Fort on the calendar and volun-told YHC to Q. Agreed and Old Bay made a plan to bring back the pain old school style.

The Thang:

Run around WEP, circle up for COP:

SSH X 50, Imperial Walker X 20, Hillbilly Walker X 20, Windmill X 10, Squat X 20, Plan Jacks X 20, Sumo Squat X 20, Merkins X 10, Lunges X 20, Mak tar Jai X 20

Mosey to the hill for a Jacob’s Ladder: 1-7 – Burpees up top, Squats at bottom

Quick Ab Lab with slow and fast Freddy Mercury X 20

Hand over to Old Bay

Run to parking lot and get a Coupon made of wood or a fire hose!

Drill bits with a deconstructed burpee – 10 Bomb Jacks, 10 Thrust Outs, 10 Merkins

Rinse and repeat for 6 drill bits – with the damn coupons

Head up the back hill to upper soccer fields – with the damn coupons

Wind sprints with partner – add an exercise to each sprint and with the damn coupon – 4 cones with a myriad of painful stuff to do with the damn coupon

Back to COT

Great to be back for a Saturday workout at WEP! What a spectacular place to have here in Fort Mill.

Funhouse

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F3 The Fort

Tag: Slum Lord

Old School at Alacatraz

Old School Beat Down at The Fort