Many things were accomplished. I didn’t plan ahead and I don’t remember what they were, but we had fun doing them. I think?
WARMUP: SSH, MNC, Cherry Pickers, Chest stretches
THE THANG: First Round: 7 stations with running in between: Station 1: 50 regular merkins
Station 2: 50 Squats
Station 3: 50 wide arm merkins
Station 4: 50 Squats
Station 5: 50 diamond merkins
Station 6: 100 IC flutter kicks (400 single count)
Station 7: 20 burpees
Round 2: Starfish routine – 10 burpees every time in the center; 1st station – 50 merkins, 2nd station – 50 squats, 3rd station – 50 pike presses (CDD), 4th station – 50 IC flutter kicks (200 single count),
Round 3: 7s with regular merkins at one end and IC flutter kicks at other end.
Totals: 221 merkins, 150 squats, 171 IC flutter kicks, 50 pike presses, 20 American Hammers, 1 to 2 miles of running.
MARY: 20 American Hammers and approximately 1 minute of heels 6 inches off ground
ANNOUNCEMENTS: d2db10k
COT: Prayers lifted and thanks to God for letting us do the F3 madness.
Thanks to Uber for letting me lead the workout this morning.
Thank you to the 16 other PAX who showed up to Alcatraz on this beautiful gloom to share in some great fellowship and a little fitness. It was an awesome time and if you miss it, well, you missed out. Thank you to Trucker for allowing Longshanks and YHC to lead this morning.
WARMUP
We began the morning led by Longshanks with the 10-Bombjacks because Dark Helmet said something that was on the verge of crossing the line, although it was before the workout. Then we took a short mosey down to Anchorage Lane.
THE THANG
Once we arrived at the bottom of the hill of Anchorage Lane Longshanks told us the plan. We were going to Partner up. Partner 1 was to Nur up the hill and run back down while Partner 2 performed exercises in a modified Dora. Then flapjack. The exercises at the bottom of the hill were: 100-Dbl. Count Lunges, 200-Squats, 250=-Calf Raises, 200-Monkey Humpers, and 100-Burpees.
This took us to a little after 0700 and Longshanks handed it off to YHC.
Since Longshanks had mentioned to YHC he was going heavy on legs and burpees, I figured I would add in a little upper body and . . . legs & Burpees. We took a short mosey to the baseball field. YHC asked the PAX to line up in 4 columns and we commenced to begin a combination of Jack Webbs and Dan Taylors (alternating between the two) from a ratio of 1:4 to 10:40.
Then we lined up at the edge of the field. We then did 7’s with Burpees and Bombjacks to finish off the 30 minutes.
Once we arrived at the COT Gears led in a quick session of Dying Cockroaches to complete the hour. This morning was full of mumblechatter and fun. What you want to have at any F3 Workout.
NMM
Our Nation and world have been rocked recently with multiple crises. Coronavirus took over in late March and we are still dealing with the effects. We have seen cities, towns and communities torn apart as racial tensions have risen. Our public figures are constantly attacking each other for their ‘inabilities’ just to either gain or keep power. It seems as if we are coming apart at the seams. All of these and many more can cause stress in everyone’s lives and we are all affected.
The question and challenge I have for you today is who or where do you turn to for peace. Not a peace like the end of war peace or happiness. This term is thrown around way too much to where people just don’t understand the true meaning of it. This peace can be easily lost.
I am talking about the inner belief that you are truly at peace with yourself, the world around you, and SkyQ. For me this is a peace that you can only achieve through the blood of Jesus Christ. With this peace you are able to face the world that seems to be crumbling around us and not be shaken. Because this peace is given to us by God through his son and strengthened each day through the Holy Spirit. Seek this peace and if you don’t have it, feel free to discuss it with YHC and I will share with you.
I challenge all PAX to seek that peace, whatever it may mean to you so when tribulation comes, as it has, you will not be shaken. Seek a peach that can overcome the evil of this world and keep your keel straight.
John 16:33 ‘I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.’
Aye!
ANNOUNCEMENTS
Reach out to a Site Q to Q a Workout.
Sign up to serve at Bethel Men’s Shelter. https://www.signupgenius.com/go/30e0444adaa23a2fa7-bethel
The Sweati – Sat., Aug. 15 at 0600 – Start at Colosseum
Meals on Wheels – Contact Change Order
FM Care Center Lawn Care
Read your Newsletter.
PRAYERS/PRAISES
The PAX shared their prayers and praises and Longshanks lifted them up.
BAOPS. It’s an acronym that Trucker has been pushing, almost devoting himself to, with regard to the AO, Alcatraz, he now oversees. If you’ve been living under a rock for the last several weeks, let me enlighten you on Tega Cay’s own “Rock.”
Rather than being on its own island, our version of Alcatraz is almost at the end of a peninsula. Rather than water with treacherous currents, our version has streets with treacherous hills.
Just as you have to plan some extra time to get to THAT Alcatraz, you also have to plan some extra drive time to get to our version of Alcatraz…it’s way down TC Drive.
When Alcatraz Federal Penitentiary was in operation, it housed the hardest, most notorious criminals of its day. In Trucker’s verbiage, BAOPS stands for the “Baddest Area of Operations (AO) for Pain on Saturday.” Consistent with the last several weeks, some of the most hard-charging PAX from The Fort & Rock Hill (The Rock-how fitting) posted at Alcatraz this morning. Some even thought they rolled up on a convergence when they drove in with all the cars.
21 PAX (welcome Suplex) joined Router & YHC for a total of 23 to embark on a twist of a workout this morning. It’s been a minute since we’ve had Router post with us but consistent with our memory, he was prepared to bring it. After we were disclaimed and he shared with us his plan to put us through some conditioning (as part of the strength & conditioning workout), we took off for a warm-up mosey, ultimately leading us to the top of “the hill” on the back side of the park. This time however, we’d be going the other direction.
So here’s the deal, we’re running segments, of which there are 3. Segment 1, you’re running to your “pukey” limit. You know what that is; the place you get to where you’re about to splash. Yeah, get in that zone. Run it to the stop sign just past the Firehouse and do a recovery run back to the start. Then pukey-limit run to the stop sign and run to what amounts to the trail entrance just past the COT parking lot and recovery run the remaining trek back to the start. Now, pukey run that whole thing. Oh no, then….do a few more of those segments again but honestly, this is where the wheels started to come off as the PAX spread out and nobody was exactly sure what to do next . So, some ran more, some did some mary and some picked up the six. Yup, just as planned.
Then…oh dear Lord, this is where we take it to the next phase and you think your heart is going to pop out of your eye socket. Router takes us to the bottom of the hill, yes that hill. He explains his plan for 30/60/90. Fortunately, we never made it to 90 but nevertheless, when he says GO, we’re to take off up the hill, running for 30 seconds until he says stop. Yeah, that was tough but he made us go back down the hill to do the 60. Run up the hill and keep running for 60 seconds. Now that was B-RUTAL. Fortunately it was now 0701 and it was time to hand off to Maximus for the strength portion of the strength & conditioning.
With Max on Q, we would slow mosey (oh, thank you) back to the parking lot, pull a Switzer at one end and drop to a plank (ala Honey Badger). Next up, a nod to a USMC Serviceman named Cpl Albert (Bert) Gettings, 27, of New Castle, PA. Yup, we’re doing a modified BERT. If you’ve never done the real Bert, go give it a run and recap it to me afterward. Cpl. Albert Gettings was killed in action Jan 5, 2009 while conducting counter-sniper operations in Fallujah, Iraq. He was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force out of Camp Lejeune, NC.
HERE WE GO!!!
25 Burpees
50m Bear Crawl to the other end of the parking lot
50 Hand-Release Merkins
50m Bear Crawl
80 Walking lunges
Bear Crawl back
50 Squats
50m Bear Crawl
80 Carolina Dry Docks
50m Bear Crawl
Mary til the six is in
In closing, please do yourself a favor, push yourself to do something more challenging than what you thought you were capable of. Not just in the 1st F although that is a great start, but in the 2nd & 3rd, too. This world needs it now and frankly, you’ve been built and called for this. Do not be a wallflower.
Announcements: Gears starting a new hard-hitting AO this Monday, 6/1. Classroom Ready partnership oppty coming soon from Bonsai, Q-Source is for everyone, AO’s opening back up week of 6/8, big ‘ol convergence 7/11 and several other announcements.
Prayer Request: PAX going through job/life transitions. Our country always but especially now with community tensions. Health of family/friends.
SYITG
Router & Maximus
141 Men came to show the Respectable**CSPAN** some Respect!!
He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.
I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.
Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:
brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise
The Workout looked like this:
WWL at the Q:
Dredd at the Q:
COT:
141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.