Tag: Straight Up

We played with blocks at Varsity. You know, like men do…

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I was super proud of myself for figuring out how to make my bluetooth speaker work. Then I didn’t realize the stupid timer app won’t let you stream music while it’s on. The music has to be downloaded to your phone. So, sadly, Pax had to endure my a capella renditions of 80’s hits while we worked out. Next time, Karaoke for sure…
It’s a HIIT workout. So I decided we would do a 60-40-20 workout. 60 seconds of work (AMRAP), 10 second rest, 40 seconds of work, 10 second rest… and so on. The same exercise is performed for each set of 60-40-20. In between sets, we ran down the hill to the Elementary School and back. Which is to say, we all watched Straight Up run way ahead of us while we thought, “how do we get faster…? Oh yeah, chase that guy… but his name is Straight Up… does that mean there is no Chaser? Hey, where IS Chaser? I haven’t seen him in a while… I wonder… oh… I’m at the top of the hill, I better get to work…”

Round 1: Curls
Round 2: Overhead Press
Round 3: Squats
Round 4: Flutter with Press
Round 5: Swings
Round 6: Lunges
Round 7: Standing Straight Out Chest Press
After the last set/round, we ran to the bottom of the hill and AYGed it to the top.

I feel like there was another round in there, but it was dark, so I couldn’t see…

Helmet, out.

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Coliseum- Mumble Chatter- Not on my watch

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After seeing twitter post about possible mumble chatter at my Q from some legendary yackers YHC decided to bring one of his old school simple but effective workouts to these guys. a nice 46 degrees to start the day had a few arriving in there sweatshirts, a few were mumbling about not knowing where their cold weather gear was. Little did they know the ones that showed up with it on would be wishing they hadn’t in a few.

Quick disclaimer and were off.

Mosey to basketball court, dynamic stretching toy soldiers, knees to chest.

Circle up SSHs, mtn. climbers, flutter kicks, Windmills, peter parkers, chopsticks.

Mosey to light poles. at each light pole perform 15 Carolina dry docks, 10 alternating jumping lunges, 5 burpees. 10 light poles. Flutter kicks until 6 arrives.

Return down the line except 15Air Squats, 10 merkins, 5 burpees. LBCs until 6 arrives.

Mosey to parking lot and pair up for DORA. 50 merkins, 100 squats, 150 LBCs while partner runs to wall and does 1 muscle up.

Back to COT with 25 yard bear crawl on the way.

COT.

Announcements- Fast 5, Family Ruck, Community Café 5k, The Fort Christmas Party.

Prayers- Passing of Cake Boss sister. PAX looking for work.

Praises.

 

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Pillars of Pain

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Tuesday was hot and muggy, like everyday this week.  PAX sweating from just talking before the workout. It was oppressive and the workout didn’t help.

The Thang

Warm Up with a quick Mosey and a COP:

SSH, Merkins, Plank Jacks, Morrocan Night Club, Windmill, etc….

Mosey to the Pillars of Pain

Loop in front of Middle School is .2 miles, run that loop with pace and then do the Exercise at each Pillar – Decided not to accumulate, was a good decision.

Pillar 1 – 10 Burpees

Pillar 2 – 25 Merkins

Pillar 3 – 25 Carolina Dry Docks

Pillar 4 – 25 Monkey Humpers

Pillar 5 – 25 Curb Calf Raises (per leg)

Pillar 6 – 50 SSH

Pillar 7 – 25 Squats

PAX finished and we did 2 laps with sprint intervals from lamp post to lamp post.

Then some Mary – Freddy Mercury, American Hammers, Protractor, Ins and Outs.

COT

When it gets cooler out (or when the Q can do it) this will turn into an Accumulator.

Prayers for California fire victims, for F3 brother with missing son, and new moms and dads.

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Made it Matter – Quagmire 10/9/2017

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What a day a Quagmire this morning. Drizzling and humid.  Perfect for what I had in store. I told the Pax before we started that I was going to step out of my comfort zone and try to work a message into my workout. Normally I stick to sweat and pain but felt a calling for something more.

When 5:15 arrived there were 11 Pax ready to get started. Got the legal stuff out of the way and we were off.

We started with a slow mosey along with:

  • Toy Soldiers
  • Butt Kickers
  • Knee Pulls
  • High Knees

We circled up in front of Pet Smart for some stretching.  A whole lot of moans and groans from the Ragnar folks, so we spent some extra time getting loose. COP was:

  • Wind Mills x10
  • Weed Pullers x10
  • SSH x25
  • MCs x 30
  • Imperial Walkers x15
  • Merkins x10
  • Down Dog/Honeymooner
  • Mountain Climbers x15
  • Down Dog/Honeymooner

Recover and time for The Thang:

I told the Pax we were only doing 4 exercises today: Merkins, V-Up Twists, Jump Squats and Burpees. Simple and Easy (wink, wink). We would be moving between four corners (Front of Pet Smart, Front of Zoes, Front of Mattress Store and Front of Best Buy) performing the aforementioned exercises a set amount of reps.   (Unannounced to the Pax it was the total amount of reps performed in each cycle which would be significant.)

The plan was to perform all the exercises at each corner for the below reps:

  • 1st Cycle – Total of 28 reps for each exercise. 7 at each corner. Example:
    • 1st Corner – 7 Merkins, 7 V-up Twist, 7 Jump Squats, 7 Burpees
    • 2nd Corner – 7 Merkins, 7 V-up Twist, 7 Jump Squats, 7 Burpees
    • 3rd Corner – 7 Merkins, 7 V-up Twist, 7 Jump Squats, 7 Burpees
    • 4th Corner – 7 Merkins, 7 V-up Twist, 7 Jump Squats, 7 Burpees
  • 2nd Cycle – Total of 33 reps for each exercise. 8 at the first 3 stations then 9 at the last.
  • 3rd Cycle – Total of 49 reps for each exercise.  12 at the first 3 stations then 13 at the last.
  • 4th Cycle – Total of 58 reps for each exercise. 14 at the first 2 stations then 15 at the final 2 stations.

Unfortunately we ran low of time and were only able to finish cycle 1,2 and half of cycle 4. We skipped cycle 3 completely.  Then we all moseyed back to COT for an explanation of the reps:

  • On December 14, 2012, a young man walked into an elementary school in Newtown, CT and 28 lives were taken. Young Boys. Young Girls. Teachers. Mothers. Sons. Daughters.
  • On December 16, 2007, a young man walked around the campus of Virginia Tech and 33 lives we taken that day. Innocent students. Daughters. Sons. Brothers. Sisters.
  • On June 12, 2016, another young man walked into a nightclub in Orlando and 49 lives were taken. Friends. Co-Workers.
  • On October 1st, 2017, a man knocked out the window of his Las Vegas Hotel, opened fire and 58 lives were taken that day. Dads. Husbands. Mothers. Wives. Friends.

168 people lost their lives in these horrible events.

I designed a simple workout around the 4 deadliest shooting in modern American history and 45 minutes wasn’t enough time to complete the workout. 

These victims deserve your attention and emotion. There is no right way to react to such evil and madness. However SILENCE IS ACCEPTANCE. If we begin to accept these actions as normal then the madness starts to win.  We are better and these victims deserve better.

This is a call to make a positive impact on our world and F3 is a perfect vehicle to start this change. Use it and share it. Start headlocking in your community and build strong relationships with the current Pax. Change can happen one person at a time.

If not F3, then something. Anything. Dont wait for the madness to hit your doorstep. Be a positive light to the world now.

Dont wait for the next bad thing to happen to make these victims lives matter. THEY DESERVE TO MATTER.

Today we honored those that lost there lives. Today and forever, you matter.

Newtown, CT

Virgina Tech

Orlando

Las Vegas

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A #MALTZ without Lightning

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IMG_3308

Conditions clear and 55 degree

Disclaimer

Warmup-O-rama

Event Info:     A memorial workout event/salute to those who have been KIA

Because @F3TheFort our common belief is that all US KIA deserve our gratitude and tribute.

2016 Heroes:    MSGT Michael Meltz USAF – KIA 3/23/03 (Long Island, NY)

Cpl. Christopher Ebert USMC – KIA 9/17/07 (Mooresboro, NC)

Lance Cpl. Travis A. Fox – KIA 10/30/04 (Cowpens, SC)

 

Friday 10/6/2017 Friday 0515 Maltz Challenge

NAFO HS USMCJROTC

1400 A O Jones Blvd

Fort Mill, SC 29715

 

@F3theFort Maltz exercises are (self timed):

  1.        400 meter run (1 lap around track)
  2.        50 pull-ups (consecutive = don’t leave station until complete)
  3.        Partner carry football field
  4.        50 dips
  5.        100 push-ups
  6.        50 knees to elbows
  7.        100 Sit-ups
  8.        400 meter run (1 lap around track)

Encourage your brothers as they finish…

COT & BOM / Prayer or Praise

More info at www.maltzchallenge.com

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Mary Go Round at the Colosseum

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Warm up:

20 x -SSH

20 x MNC

15 x Windmill

10 x Merkins

Plank

Honeymooner

Downward Dog

15 x Mountain Climber

15 x Squats

The Thang:

So after some short sprints and side shuffles through the parking lot, we partnered off.  Then a word on leadership.

Leadership doesnt have to happen alone!  Just like your partner during the workout a partner in life can help you be the leader you are meant to be.

And the Mary-go-round begins…..

Each round consists of doing one exercise followed by a lap around the parking lot.  Since one round of each set of exercises wasnt enough, we decided to rinse and repeat each round.  Between rounds as we waited for the six (usually me) we did wall sits for round 1 followed by planks for round 2.

Round 1:

10 x Freddy Mercury

10 x Rosalita

10 x Protractors

Round 2:

10 x Crab Humpers

10 x Carolina Dry Docks

10 x Flutters

Meet back at COT for announcements, prayers and praises.

Thanks for all the support PAX for my VQ!

A great time was had by all!

Announcements:

-Invergence Friday

-Convergence Saturday

Prayers of PAX:

-Family who lost father due to fire ants

-Missionary family resolving paperwork stateside to return to Asia.

 

 

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Pantheon – Boot Camp (Do the harder thing)

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Fish Sticks asked me to Q this one and I was pumped as this was one of my first AO’s I ever visited.  I didn’t have a long time to ponder on this one, so I knew like my RUCK workouts I wanted to make it a little “heavy”.  So I pulled up early and hid my sandbags, ammo cans, and Ruck for a fun filled workout.

I keep deciding that I must “do the harder thing” in my life.  It’s easy to slack at work, its easy to let the TV raise my children, its easy to fartsack, but I must do the harder thing.  That was the theme of this workout, and the 8 PAX fully embraced it.

The W/O

A normal mosey at Pantheon is a lap around the lot, well we chose the harder thing and lapped around the entire lot and building, stoping with some merkins to throw in there.

Circle UP

Side straddle hops

 Cherry Pickers (even though Cable Guy informed me cherries do not grow on the ground so we should use the strawberry picker term)

Moroccan Night Clubs

Windmills

Merkins – Hold Plank – Merkins – Hold Plank – Mountain Climber (That was for sure the “harder thing”)

Here we go:

So I lined up 8 different stations that we would rotate through.  One of the stations involved running, when the runner returned is when we would rotate.

Station 1 – 60lb Sandbag Toss (Lil E threw it like he was tossing someone an apple, killed it!!!)

Station 2 – Overhead Press – 30 Pound Ammo Can

Station 3 – Burpees

Station 4 – RUCK Swings – 45# plate

Station 5 – Box Cutters

Station 6 – Low Slow Squats

 Station 7 – Bomb Jacks

Station 8 – 40lb Sandbag run (trust me running is way harder with a bag)

I was super impressed with the PAX.  I had a “shorter” distance picked out for the first go around with the run, and after the first rotation through I asked lets make this longer and everyone jumped out and chose the harder thing and we looped the parking lot sprinting with a 40lb bag.

We went through this rotation twice, then I brought the PAX back to the main parking lot.  Typically in suicides we do it at the basketball court and have the prescribed lines, well the harder thing would be to do it across the long a$$ parking lot with dropping and doing 15 merkins at each stop.  Props again to cable guy for the most proper merkin I’ve seen in a while.  All PAX pushed themselves hard.

10 count then a chose the harder thing mosey back to our stations (we took the long indirect route).  Then ever PAX chose the harder thing and sprinted out the end of the mosey, even though our lungs were burning.

Back through for one last rotation on our stations, where everyone gave it all they had.

We then chose the harder thing again and made a long loop back to COT and held a on your six plank until we saw 6 hit a watch.

It was awesome and a pleasure to Q with these guys.  Everyone out there gave it there all and made me look slow on these sandbag carries!

Announcements

Ragnar

Read  your News Letter

P&P 

Expecting Mothers – PAX with sick family

Throughout the workout we talked a little bit about control.  I mentioned that we have to understand what we have control over and what we don’t.  We all have control over our mindset during this workout, and the ability to push as hard as needed.  We have the ability to show control and patience, as I mentioned my 3yo yelling at my 1yo and all I wanted to do was raise my voice in frustration and anger but a true leader shows control and mimics the desired results.  We also acknowledged how we have to relinquish control and follow the path for our life.

Half shell said something I’m going to leave you with that I will be pondering over for a long time to come, he said he was once told “calm is contagious” and that really stuck with me.

So with that I bid you farewell, and #calmiscontagious

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5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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What? What was that?

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Intro:

A lot of fun today. Excellent hard work from the PAX. My hats off to them. They even got to experience a surprise visit from “Gunther” in the beginning.

Disclaimer mentioned. No FNGs today. Mosey 15 feet to circle up for:

“Leadership is not about titles, positions, or flowcharts. It is about one lifestyle influencing another.” – John C. Maxwell

Warm-up:

12 SSHs

8 Windmills

Around the circle hamstring raises (I can’t ever remember the F3 name of these)

Dynamic Stretching Warm-up:

3 inch worms continuing to straighten legs further on each one

Ninety Squared Stretch – 3X each side

Rolling Crucifix – 3X each side

Table Twists – 3X each side

2 Way Lunge and Reach (yoga style) – 3X each side

Hamstring Reaches – 5X 

Can Openers – 10X each side

10 Chopper Throws (throw down across body) – 10X each side

Frankenstein Shoulder Circles – 10X each side and each way

Imaginary Jump rope for 30 secs

Ran 2 gradual increase of pace warm-up laps (shorter lap)

Mixture of exercises throught the laps: high knees, karoke, shuffles, bunny hops

The Thang:

“A leader is great, not because of his power, but because of his ability to empower others.”  – John C. Maxwell

Between exercises:

  1. Round 1: One person shares a Praise/blessing/gratefulness topic for 15 seconds break before going to next exercise
  2. Round 2: Prayer request: Same as round 1 concept. The focus is on:
    1. You
    2. Family
    3. Close friend

Exercises: 16 Stations + a Surprise Station (We were aiming to get through all of them but were not in a rush. We accomplished about 13.)

We broke up into 2 groups and then rotated the grouping of stations after the 8th station.

Station #1: Surprise Exercise: Donkey Kicks into a High Knee Jump – 18

Station #9: Single Leg Burpees – 6 each side

Station #2: Superman but with arms to the side and rotate shoulders up to ski; legs go up to – 2 sets of 12

Station #10: Back Widow (use elbows) – MAX OYO

Station #3: Under the hedge (Divebombers) – MAX OYO

Station #11: Pancake Pushup, then Dive Bomber to Diamond Pushup – MAX OYO

Station #4: Jumping Lunges – 50 each leg X 2 sets

Station #12: Ninja Tuck Jumps – 12 X 2 sets

Station #5: Deep Carolina Drydocks – 30 head touching ground

Station #13: Reverse Iron Cross Pushup (Rear Delts) – MAX OYO

Station #6: V-ups with a completely straight leg – 15; break 20 seconds, then 5

Station #14: Flutters – 40 

Station #7: Dips – Set 1: 25; Set 2: 15-20 max

Station #15: Body weight tricep extensions pushups – 9 

Station #8: Full body movement: Sprint to stop sign/Run backwards back

Station #16: Sprint ladder with cones (catch the person that goes before you; 3 second delay) – 1 round for each person chased

If waiting for the other group and your group finished first, then you get to pick randomly from a SURPRISE list. The one picked today by Group 1 was:

Surprise Exercise: Squat thrust jacks (burpee then a plank jack) – 10

COT:

Announcements: Invergence, Convergence.

Challenge to take 1 prayer request /week; Can you be an everyday prayer warrior?

Final Prayer/Send off

Thanks for the opportunity today to lead these fine min, Fish Stix!

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The Painful Ideas of Virgin Q’s

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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.

 

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