The Warden Opens Alcatraz…

The Warden Opens Alcatraz…

QIC: Van Gogh

Date: 01/30/2021

PAX: Super Max: Super Trooper (Former FNG Brett Kanode), Chestnut (Former FNG Christian Ryan), Torque, Bevo, The Duece, Huckleberry, Fender, H.O.G, Honey Badger, Catfish (WB), Schneider (WD), Van Gogh (QIC)

Alcatraz: Android (Former FNG Luke Jungles), Subfloor (Former FNG Seth Engel), The Jerk (Former FNG Brian Edmonds), Hot Wax (Former FNG Nick Jordan), McHale (Former FNG Jonathan Morrison), Code Red, Schneider, H.O.G, Bullwinkle, Sour Mash, Bevo, Michael Bolton, Spicoli, Chit Chat, Wobegon, Bloodsport (WB), Drama Queen (WD), Van Gogh (QIC)

YHC thought it would be cool to work in some factual information to our inaugural beatdowns. In a bit of divine intervention, YHC discovered Alcatraz was closed on 3/21/63, being a math nerd the fact that 3 x 21=63 was too perfect to ignore. Oh the irony of opening a new AO while using the AO’s namesake’s date of closure (as a prison)! 

Since the closure date was covered at Super Max, it only seemed logical to include the opening date at the bootcamp! A large crowd gathered so YHC took our FIVE new guys for the bootcamp and went over the mission statement, core principles, and disclaimer early.

Alcatraz – Super MAX Launch

Reminder, this AOs beatdown format should be 4 or less exercises to maximize reps or distance. Short weinkies, Simple premise, difficult to do. And music should be provided!

Warm-o-rama

• Mission statement 
• 5 Core Principles
• SSH x 21IC
• IST x 21IC
• Whirly w/Clap x 10IC
• Abe Vigoda x 10IC

The Thang

• 3-21-63 (The day Alcatraz closed as a prison)
  • 21 Burpees
  • 21 Mike Tysons
  • 21 Sit-ups
  • Run to end of side lot and back 
  • Repeato
  • Modify by running longer lap for a longer break.

CoT

• After years of talking to him about F3, Chestnut, Former FNG Christian Ryan, finally posted! He HCed weeks ago for a 2021 post. His name comes from his obsession with Mike’s Chicago Dogs in Ashboro, where he’s been going oncea week for 201 weeks now. Joey Chestnut is a Hot Dog eating champ. At one point he was titled Shake Weight, after admitting to having one in conversation earlier… but we have already had two PAX named that in the past.
• Super Trooper, Former FNG Brett Kanode, is the Media Guru at ROCC, names that were floated were “Be Kind Rewind”, Betamax, VHS, Laserdisc, but THEN during CoT the PAX noticed he drove a Crown Victoria, thus the Police connection.
• Prayers for Crystal Smith, who had brain tumors recently removed and the doctors found it spread to her spine.
• YHC took us out giving thanks and asking to be leaders in the community.

Thanks for posting men, expect different yet similar beatdowns to this in the future. YHC is excited to see the 6 o’clock time continue and if it allows just one PAX to post who normally could not, then it’s worth it!

Alcatraz – Launch

Reminder, this AOs format is a Strength & Core bootcamp, incorporating block work and standard Strength & Core format exercises, with running and distance expectations of a standard bootcamp.

Warm-o-rama

• Mission statement 
• 5 Core Principles
• SSH x 15 IC
• IST x 15 IC
• Copperhead Squats x 15 IC

The Thang

• Get block, carry to upper field
• 8-11-34 (Prison Opening Date)
  • 11 swings, 34 SSH OYO
  • 11 bent over rows, 34 SSH OYO
  • 11 upright row, 34 IST OYO
  • 11 military press, 34 burpees OYo
  • 11 skull crushers, 34 SSH OYO
  • 11 lunges , 34 SSH OYO
  • 11 squat Thrusters, 34 IST OYO
  • 11 irkins, 34 burpees OYO
• Partner Up for…
• Cinder Dora
  • 100 Squat Thrusters
  • 200 Irkins
  • 300 Curls
  • Partner moseys to end of parking lot and back OR carrys block to end of gravel drive and back
  • Flip flop repeato til done
•  Mosey to start

CoT

• McHale, Former FNG Jonathan Morrison, was in the Navy and is now a a Power Plant Facilities Operations Manager. A funny suggested from Spicoli was “Steam Pipe”, to which YHC asked, “What exactly would a Steam Pipe be in this context?” and Spicolinsaid “I dunno!?” to much laughter. Bevo liked the suggestion and kept giving it for all of the following FNGs, but McHale was the most obvious choice.
• The Jerk, Former FNG Brian Edmonds, is a youth pastor at ROCC and a super nice guy. He plays nearly every instrument known to man, and YHC has gotten to know him well through our ROCC Kettlebell Club. Brian won his weight class last summer in a KB competition, and nearly set an American record for Long Cycle, which is a Swing, Clean and Jerk. Naturally “The Jerk” was immediately suggested and won.
• Hot Wax, Former FNG Nick Jordan, lives in a neighborhood behind the church and YHC met him at the church playground back in November. He owns a mobile detailing business and after Steam Pipe almost won, Hot Wax was chosen.
• Android, Former FNG Luke Jungles, is an iPhone App developer for Inmar. Macintosh was suggested, but naturally – as with any college rivalry – Android was the overwhelming favorite.
• Subfloor, Former FNG Seth Engle, is a finance manager for a company that manufactures OSB plywood. The PAX were running low on suggestions by this point, and after Steam Pipe was suggested yet again, YHC invoked Q privilege and declared his name as Subfloor!
• Prayer from McHale to feel gods love.
• Prayers/thanks from Spicoli giving thanks for time with his son 
• YHC took us out giving thanks and lifting up prayers.

SuperMax NMM:

• #TClaps to Honey Badger and H.O.G. for running a 5 Miler at 0500. 
• #Kotters to Catfish whose work schedule prevents him from posting at 0530 weekdays and family responsibilities prevents him from posting at 0700 Saturday. The solution: an 0600 workout! He didn’t seem to lose a step.
• #Kotters to Torque (@Chestnut’s ), who has not been out in about 2.5 years due to Work and life. YHC didn’t know he would be there, as he never HC’d, but was glad to see him!
• Fender, who can’t make 0700 on Saturdays, flew through the burpees and laid waste to the Mike Tysons. He also was interested in the fact that he had a drummer and bass player next to him!
• Huckleberry and Bevo think that the brothers Torque and Chestnut look like twins in the dark while wearing beanies (Thing 1 and Thing 2 was mentioned?). YHC assured them they look very different, it’s just the beards.
• The Deuce got through 6 rounds, and was killer all morning. He declared he believes in the power of The Gu to H.O.G. before the beatdown and it may have contributed to his performance.
• The Deuce is determined to name a PAX Brawndo after the name was floated at UA on Friday. I support his mission, despite not naming one of our FNGs that this morning. Watch Idiocracy if you haven’t seen it!
• Schneider has been stepping up his game lately with Double downs and posting every day of the week it seems. He stepped intuyo this morning as well, making the WeFoCo proud, no doubt!
• Torque and Chestnut wisely modified the number of reps lower and ran more. 
• Super Trooper wisely modified the run longer.
• Honey Badger was so pumped up after the workout that he broke his car key off in his ignition after CoT… Bullwinkle was kind enough to lend him his truck so he could get home.
• Drama Queen volunteered to take a pic for us to much laughter at the amount of time it took. I appreciated his offer to take it!

Bootcamp NMM:

• It was fun to watch Spicoli and the 2.0s try to get the frozen blocks off the ground… it was so cold that the slight moisture present when placing the blocks caused them to freeze to the ground… 
• YHC wanted to give a general overview of block usage while also keeping us warm, so the 8/11/34 set was interesting to get PAX reactions during. The burpees were a crowd pleaser.
• H.O.G stated many times that his body was hating YHC after his own doing at his Q Thursday at the Distillery and the burpees from the 0600…. he also ran 5 miles at 0500 too. #GluttonForPunishment
• McHale showed off some killer Bruce Lee type moves by doing irkins in two vertically standing bricks during our 8/11/34 set! Bevo said he’d refrain from asking him to show us his two finger Merkins as well.
• Sour Mash finally made it to one of YHCs Qs! Possibly the last year of WeFoCo have been Sour Mash free and it is definitely better when Sour Mash is there! Nice to partner up with him!
• YHC also partnered with Android during Dora and he did a great job grinding through it! 
• Running next to Subfloor, YHC asked if his wife was impressed he was posting this morning. YHC then said if she wasn’t, he just needed to flex after and she would be!
• Subfloor was partnered with Wobegon who was worried about his partners disappearance at one point… no worries, he just left to get water real quick. Wobegon also noticed that subfloors kicks were bright white and brand spanking new! YHC admires the fact he came prepared, and bought new kicks!
• Hot Wax was grinding through Dora with Spicoli, and I’ve no doubt they equally put in work.
• As the most recent former FNG present, YHC was sure to tell our new guys to pick Michael Bolton’s brain on how things are as a new guy. He has been ramping up to now 4 days a week since he started on January 4th! 
• The Jerk was channeling his KB form to grind out those Thrusters, he seemed to enjoy it as he was smiling during the runs! 
• Chit Chat and Bloodsport partnered up and YHC was happy to see the two 2.0s putting in work, and modifying things like the irkins to use the parking lot curb instead of the bricks! 
• Drama Queen was sure to tell “Glad it’s FNG friendly!” during our 34 burpee set… hey it was just the one time! #Respect for keeping the new guys in mind.
• Michael Bolton declared YHC as “The Warden” rather than Site Q… yeah, that’s definitely going to stick!

Coffeeteria

• Fender came back with his 2.0 for coffeeteria. 
• DoorDash delivered and was promised between 8-0830, arriving at 0820, just after we closed CoT.
• About 15 PAX enjoyed coffee and donuts from Dunkin.
• ROCC offers many chairs, covered space and a grill we could possibly use for regular coffeeteria after the beatdown.
• We are going to try PAX taking turns getting food, and YHC would like to try a simple bible study as well. Many regions do this, and this AO seems primed for that.
• F3 Mocksville was discussed and how we can support their launch, being spearheaded by Drano.
• PAX conversed on many subjects, of course including getting to know the new guys, F3 life and using   Slack, our careers, and families.

Thanks to all of the guys who came out and helped give Alcatraz a successful launch, 26 Individuals, 5 of whom doubled down, and 1 Triple Down. YHC is looking forward to spending many Saturdays here helping WeFoCo grow and enjoying all 3Fs with the great men of F3 Nation… we will have a pull-up station build when the weather gets nicer!!! 

Van Gogh

Alcatraz Super Max 0600-0645 PAX

Alcatraz 0700-0800 PAX

Alcatraz Coffeeteria PAX