Tag: Uber

Alcatraz Awesomeness

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Alcatraz Awesomeness

2 for Pre-Run

Straight to Mosey to Fire Station parking lot:

15 Windmill, 15 Imperial Walker, 10 Mountain Climbers, 10 Peter Parker, 10 Parker Peter, 15 Moroccan Nightclubs, 15 Big Arm Circles, 15 Reverse Big Arm Circles.

Mosey to Big Hill and Down Big HIll:  20 Squats and 20 Lunges

Mosey up Big Hill and 20 LBC

Mosey to Playground for Choose Your Own Adventure:

Complete all however you choose:

30 Pull Ups, 45 Burpees, 90 Squats, 120 Dips, 150 Abs and 3 laps

When complete head to shorter Hill

4 Rounds of Quadzilla:  2 groups one moving the other doing 1. Merkins 2. Abs 3. Calf Raises 4. 10 count

Mosey to parking lot for 1 set of Rosalita x20 and 30 seconds of body destroyers

Alcatraz has the finest group of men that you can ask for.  Thank you for letting me be a part of it.

 

 

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Convergence Before the Invergence

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It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed.  Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.

Bootcamp Q : Slapshot

Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.

Warm-up:

50 SSH (IC)

20 Merkings (IC)

10 Michael Phelps (IC)

5 Windmills (IC)

20 Mtn Climbers (IC)

Stretch

20 Plank JAcks (IC)

Mosey to the other side of the parking lot.

DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.

200 Plank JAcks

200 Toe Touches

200 SSH

150 Diamond Merkins

100 4-Ct Flutters

Recover Run Back towards COT.

Tabata Series

30 Seconds on 10 seconds off

4 Rounds 4 sets

  1. SSH
  2. Seal JAcks
  3. HR Merkins
  4. Am. Hammers

Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.

I had everyone recover on their feet and then add 1 last Burpee.

NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning.  Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)

Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.

AYE!

Running Q Bandcamp

Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.

Ruck Q : JWOW

Ruck to Church of NAzarene

10 rounds –

5 merkins at the bottom then 10 squats at the top of the stairs.

Rucked to Print Shop

20 step ups and 20 dips

Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.

Kettlebell Q: 38 Special

Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints

The Thang:

10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.

Paired up for a dora

100 Goblet Squats

200 Calf Raises

300 Flutter with chest press

6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.

IR Q: Kermit

Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!

 

Post Workout  JWOW led us in prayer and we named a  FNG The name Cannonball.

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Training for the Prison Break

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We had four strong for a solid day on the prison yard and a chance to run.

Mosey around the park with stops for warmups:  IW x 20, CDD x10, SSH x 34, Moroccan Nightclubs x20, Arm Circle x15, Reverse Arm Circle x15.

Mosey to play ground for a circuit x4:

5 burpees, 10 pull ups, 15 Merkins, 20 Lunges, 25 dips and 30 squats then a lap around the park.

Ab lab with 20 LBCs, 20 Hello Dollies and 20 flutters.

Once all completed we moseyed to the hill.  Nur up the then hill 5 times with one less burpee per time up the hill (5-4-3-2-1).

Mosey back to parking lot.

Finish with Freddy Mercury x20.

Great crew as always:  Uber continues to show tours of his van.  If you haven’t seen it get out to Alcatraz and check out his masterpiece.

Speaking of Masterpiece it was great to have him out.  I discovered you just have to have him over for some bourbon the night before and he will post.

Senator Tressel continues to accelerate in his bid for the Senior Olympics.  I believe his going for the all around metal.  He continues to drive us into the ground.

I was there and did all of it.

Decibel

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Choose Your Own Adventure

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We had a great crew if vets and rookies out at Alacatraz.  This was a choose your own adventure work out.

We started with a mosey around the park with a stop every 1/3 of the lap for warm up exercises.

1st 1/3:  15 Windmill and 15 CDD  2nd 1/3:  15 Low slow squats and 15 Cherry Pickers Final 1/3:  IW x 15 and LBC x 20

Choose you own Adventure:

Start at Playground:

4 Laps Around Park, 150 Merkins, 150 Abs, 150 Dips and 50 Pull Ups

Choose your reps and your order.

The men crushed it today and we had time for some wall time.

Mosey to the Wall:   Wall Sits while each man bear crawls 15 yards and back, Balls to the Wall with 7 Count Each Man, Rinse and repeat both.

Mosey to playground for some shirtless Broga with Change Order leading the way,

I appreciate each man that came out and gave it their all.

 

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Hills of Tega Cay

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Your previous Site Q was called upon to bring back #BAOPS Pain to Alcatraz. Sadly the current Site Q conveniently scheduled YHC when he was away…hmmmm. All week YHC was planning a weinke so that his entire Bourbon Chase team would post and support their driver. Well, only 2 posted, so the remaining team members will be walking or running between transition locations. What is Tega Cay known for? Well Fishsticks created a weinke “one time” that allows all PAX to experience all the HILLS of Tega Cay, so I figured why not use that as a platform. We also welcomed a FNG!!

The Thang:

During COP discussed the weinke as staying on the parking for full hour. HA! after a short COP, mossy to pull-up bars (shocking). Each PAX held plank while each did 5 pull-ups. The FNG was the second best performing pull-ups! Mossy along the path to the intersection of Tega Cay DR and Woodhaven Dr. That is base camp. From there, there are 6 legs (hills) to explore. Run to end of Woodhaven, Timberlake, Catamaran, to the lower fire station parking lot, to the bridge, and to the bottom of the infamous hill. Do 10 merkins, then back to base for 15 LBCs. Some got 4+ miles, others 3+ miles…..it was glorious!

As for FNG, grew up in Iowa and a Hawkeyes fan…..Hayden Frye is their head coach for those non-Big10 fans. YEs Big10 is THE college football conference!

Trucker out

 

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Break Time at Golden Corral

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We started the beautiful morning with a nice mosey around the dumpsters.  Thankfully, the one in the back had the aroma we were looking for.  Oh, the memories.

Circle Up:

10 Merkins, 20 Windmills,  15 CDD, 12 Cherry Perkins, 10 Mountain Climbers, 10 Parker Peters and 10 Peter Parkers.

Mosey to the front for some circle of Abs.

Low and behold her come the Ruckers and they needed some men to help them carry their coupons.  We joined them and did some Ruck Pushups, Coupon carries with shoulder press and squats and some Burpees.  We then carried the coupons to Napa where we parted ways.

We had an AMLAPs with 10 burpees, 20 CDD, 30 Squats, 40 LBC/Hello Dolly, 30 lunges, 20 Merkins and 10 Bomb Jacks then a lap.

Once finished we mosey to COT and ended with some boats and canoes, Cha Cha Planks, Windshield Wipers and X-O’s.

Good time was had by all.

Keep the Change Orders in your prayers.

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Prison Yard Beatdown

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10  Pax converged at the rock on a cool Saturday morning 0630 for a full body beatdown led by Sasquatch and YHC.

*pre-pull-ups were completed by Skipper, Maximus, Sasquatch and YHC. All of them.

Sasquatch kicked the sesh off with a brief disclaimer and  a unique and effective warm-up that included:

SSH

5+ minute plank with upward dog, downward dog (with multiple variations)

Peter Parker

Parker Peter

Plank jacks

Merkins

Wide-arm merkins

Now that the upper body and core were fired up we moseyed over to the playground where we completed:

3 sets of 5 pullups

5 toes to bar

10 partner clap pushups

wheelbarrow ~20 yards

2 sets of 5 curb merkins

5 curb burpees

5 curb sit-up-getups

1 set of 5 windmill merkins

YHC took over right at 0700 and brought the PAX back to the parking lot where we split into two groups, first group (A)  runs lap around park, stopping at all park benches to complete a number of exercises, return to parking lot and switch with group (B) who is completing exercises in cadence with good form (AMRAP):

1st lap, Group B- Deep squats (AMRAP), Group A – Runs with 10 dips each bench (20 total)

2nd Lap, Burpees (AMRAP) and Step-ups (20 total)

3rd lap, Monkey Humpers (AMRAP) and Derkins (total)

After much grumbling and some counting methods no better than our last few elections we switched it up and moved to front of parking lot for some more partner work.

First partner sprints to far end of parking lot, 2nd partner holds plank. We did 3 or 4 rounds

Finally we did some Mary for 3 minutes, flutter kicks in cadence and american hammers to get us to 0730 and COT.

Thanks for the opportunity Skipper!

 

 

 

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Two Minute Drill

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Six runners met at Earthfare for some early morning speedwork at Brayden.  Here is what they did:

The Thang:

After watches were set, the pax were disclaimed as we did a warm-up mosey along Len Patterson drive into the Brayden neighborhood.   We took a left at Emory Lane, off of Brayden Parkway,  and paused at the intersection of Emory and Helton Lane.    The plan for this morning was  to run the loop formed by these two roads and alternate between 5K pace and a recovery jog,  every 2 minutes.

The Pax completed 7 or 8 intervals and then ran a cool-down jog back to COT.  As this AO is listed as running with pain stations, we finished with 30 merkins, 30 Freddie Mercury’s, and 3 Superman holds (20 sec ea).

COT

NMM

This is one of my ‘go-to’ running workouts that I’ve done for years to break up the monotony of running at the same pace, day after day.  It’s similar to a track workout, but to me is more fun on the road because of the addition of hills, and things to look at along the way.  Not as fun in the dark at 5:15, but still a good day on the roads!

Announcements, Prayers, Praises:

Memorial convergence and service for our brother, Shop Vac , this Saturday at the Armory  (Palmetto Funeral Home).

Senator Tressel’s frend, Joe with cancer;  Cornerstone (kidney stone), marriages

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Fecta-Traz

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11 pax posted at Alcatraz on another warm humid day.
This co-Q was the third Q in my birthday Trifecta (Ranch #1, Varsity was #2).

First Q at bat was Ruby Slippers who gave the disclaimer and warmup:
Cherry pickers, windmills, Peter parkers, parker peters (10x IC).

Thang 1: HIIT
At the playground area of Runde park.  Pax split into three groups. Exercise for 1 minute the groups move to next station.
station 1: pull ups (dead hang if you can’t do anymore)
station 2: Step ups
station 3: LBC
Next iteration was:
station 1: pull up and toes to bar (dead hang if you can’t do anymore)
station 2: Lunges
station 3: flutters
Next iteration:
station 1: Do one pull up and hold at the top.  Goal is 1 min; do a slow negative pull up if needed but hang on to the bars.
station 2: Lunges
station 3: V-ups

Thang 2: Field Sprints (with Merkins)
Pax line up on the outfield
Run at 50% for first 30 feet, then sprint/100% to end of the outfield.
Pax do 20 merkins.
Do the same run routine described above. At end pax do 18 merkins.
Rinse and repeat downwards to two merkins.

Q transition to Harry Carry.

Started with a run as a group in the surrounding neighborhood.  Simple loop of approximately ½ mile. Returned to Runde Park’s lot.

Thang 3: Prison Yard Burpees
Pax split into two groups.  Each group has a basketball half-court as their prison yard.
Groups start in corner 1 does 10 burpees.  Then bear crawl (alternate method allowed was lunge walk) to next corner and do 9 burpees.  Proceed with the descending count of burpees and bear crawls until 1 burpee is reached.

Run again as a group, different route, hit the hill on Tara Tea Drive. Distance of about 1/3 mile. Return to Runde Park’s lot.

Thang 4: Bear vs Crab Soccer
Done on a basketball court.  Cones used at each end to mark a ‘goal’.
Split pax in two teams
15lb slam ball is mid court
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
One team did score, don’t remember who.  We did switch animals at some point.

Game was called when a bear tried to eat a crab.

Non-Mary: Monkey Humpers, Imperial walkers (both 10xIC).

Fini. COT

It was quite a spectacle to see pax go after the slam ball and had some scrums too.  A few pax were even able to ‘throw’ the slam ball…may have to modify the rules for future games.  This was good clean fun.
Quite a great way to end my Trifecta of Q’s.  Great group of HIMs we have in our region.

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FieldDay at Paintheon

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My shorty was really excited about having a field day at school so I thought I would bring back some elementary school memories and lead the PAX in some old school field day activities.
I don’t usually put this much effort into a Q because there is a lot of stuff to figure out and prep beforehand. Luckily I have been riding the good vibes of June FNG Jamboree so I was willing to put in the extra effort in hopes the PAX have fun while still getting a workout in.

Started the PAX off with some standard exercises then moved right into the games.

The following games were played. If you want to know more then you need to show up next time. Thank you to Lutefisk for joining us while on IR and for capturing some incredible footage of the games.

Sharks and minnows and bears. The bear crawl is the only mode of transportation. then around with only being able to NUR which turned out to be way more dangerous than expected.

The next field day game was the egg toss.
Wanting to continue to have access to the facilities of the elementary school the eggs were swapped out for golfballs. Eggs smashed baking in the sun while the kids stand in the car rider pickup line would not be great for fulfilling the mission of F3.
Golf ball egg toss rules. If you drop the golf ball you and your partner must perform 3 burpees before moving back to the next cone. Note that golf balls were also dangerous. Especially with the limited photons present in the gloom.

On to the second to final field day game. The famous water relay. Everyone is split into two teams. Each team member will perform exercises while the first person in line will fill the holy cup,(it’s a cup with holes in it to let the water leak out thereby encouraging running) and run down around the farthest cone then back to a second cup that is to be filled. Exercises are merkins, squats, plank for the guys not running with the leaking water jug.
This was one of my favorite parts to watch as PAX had different theories and strategy was definitely a factor in the outcome. There were some cheaters so the rules had to be adjusted to only carrying the jug with one hand. Great job fellas pushing yourselves to win for your team. (IT especially was running fast)

Last but not least was the “nobody is watching my six” dodgeball.
Pax around the circle perform seal jacks while trying to hit the person in the middle. If you hit the person you then go into the middle and take a turn dodging while they take your spot around the circle. At first, it was only one person and one dodgeball which was pretty elementary so we had to add more excitement by adding a second person in the middle and a second dodgeball. So now there are two people in the middle and two dodgeballs in play. It became much more chaotic which I enjoyed and many more guys were getting into the dodging action. The game also added some chaos because with only two out of 4 dodgeballs in play at a single time everyone had to be aware of the sequence at which the dodgeballs were allowed to enter the game. To make it as easy to remember as possible we established that the order of balls that could be in play was green, yellow, red, and finally blue. So the game starts with the green and yellow balls in play and if one of the green or yellow balls ends up outside the circle then the next ball which is red becomes active.

Kudos to Uber for his world-class dodgeball skills.

Hope you guys enjoyed it and it was great to see Tinsel back out in the gloom after his rabdo scare.

Thanks for the opportunity 38 to lead. Stay frosty my friends,
Olaf

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