6 braved the sprinkles for a little hump day tour of the Waverly parking deck.
Warm-up:
Little yog to parking decks, nothing more nothing less.
The Thang:
20 merkins at the bottom of the ramp
10 pull ups at the next level
20 merkins at the end of the ramp from here on out at each level
Backwards run to north stairs
Jack webb of CDDs x1 and donkey kicks x4, 2×8 (not 10, SMH), 3×12, 4×16, 5×20
Down the stairs, 10 J-lo’s at the bottom
Up the stairs for Jack webb of squat jumps/sister mary catherine’s to 5×20
Down the ramps and end with 10 burpees
That’s one loop, now AMRAP til 6:12 and head back to launch.
Moleskin:
Thanks to McGee for the takeout and also for asking making me Q today. He must have really changed his marketing techniques because I believe we set a WAMRAP attendance record. Also was told we set an exercise and mileage record… Strava crowns for everybody in attendance. Had a couple grisly WAMRAP veterans in Alf, McGee, and Pop Tart and two newbies with Horsehead and Turkey Leg. Alf rightfully questioned my math on the Jack Webbs and accused McGee of stealing the workout, Turkey Leg let me boost him up to the beams for pull-ups the same way I do my 3 year old daughter, and Pop Tart was giddy all morning about Brown Bag catering the holiday fiesta. Good number of people hanging around the deck this AM, surprisingly. McGee tried to headlock each and every one of them, including former F3 PAX and current Camp Gladiator coach Electric Slide. They all declined but hey, this is the same guy who has organically grown WAMRAP from 1 PAX for 3 straight weeks to 2, to 3, to 6 in as many weeks! It’s hard to keep saying no to that face. Everyone stayed close together and got about 4 laps in for a little over 3 miles. Come check it out next Wednesday you are looking for a good workout for all fitness levels. It’s you v you at a great AO and even close enough for McGee to take a dump at his house at 5:24 tweet to you and still make it by 5:32.
Announcements
A51 Holiday party at Seaboard, Dec 1. Rumor has it Brown Bag will be catering.
*** UPDATED with FAQ below The Crane Relay image ***
The Crane Relay is set. The draft will be held October 16th at 7:30 at Hickory Tavern on Providence Road. Kid Rock is graciously hosting. The order of the draft will be based upon 5k speed with the slowest captain picking first all the way down the line with the fastest captain picking last and then back around the horn.
The event will take place on Friday October 26th. The official start time of the race is 9:00. There will be an event briefing at 8:00 to talk about the routes, relay exchange and cover any other questions that you might have. The event will be held at Hampton Inn and Suites at 11935 N Community House Rd, Charlotte, NC 28277. We currently have a block of ten rooms to rent and a meeting room to congregate in. A group discount code & link will be provided to the team captains to reserve the room. The cost of the room will be paid for and split by each respective team should they choose to reserve one. The meeting room cost will be covered by a nominal donation from each runner of approximately $5 (amount to be determined based on final participant count). There will be a meal at the end of the event once the last team has come through. Total cost, including the room, will work out to around $30 per PAX. The renting of the rooms was necessary to have a venue we would be allowed to be in for the night.
The routes will consist of a three, four and five mile loop. There will be some overlap on some of the laps so there should be plenty of opportunity to see each other frequently. The order of the runners will be preset with runner five starting all the way down the line to runner one running anchor. We will start with the three mile loop, followed by the four mile and then finish with the five mile loop. Runner one will run the green loop (three miles), runner two will do the yellow loop (four miles), runner three will do the red loop (five miles), the runner four will do green and runner five will do the yellow loop.
There is an option for a tee shirt if you want (graphic below).
What you need to do now:
IF you need to back out (hopefully very few of you) we ask two things:
Q: Is it too late to sign up?
A: Maybe. We are taking limited entries up until draft day. If you want to run, contact Thin Mint, Frasier or Bunker ASAP
Q: What are the shirts made of?
A: Shirts are going to be a tri-blend cotton (the nice super soft kind).
Q: Do I have to be at the draft?
A: Would love to have as many PAX as possible at the draft. Going to be a fun night but not mandatory.
Q: Do we pay for shirts and rooms at the draft?
A: Shirts will need to be prepaid (bring cash to the draft or paypal cbingram@gmail.com). Short sleeve = $11. Long sleeve = $14. The rooms are going to be booked individually by the captains and your team captain will handle getting paid back for that.
Q: Alcohol policy?
A: Beer during the race is definitely frowned upon and we officially ask you not to — aside from your team counting on you, we are going to be running on roads, in the dark and (even though you are their at your own risk and neither us, F3, nor the hotel can be held liable in case of any injury) we have safety as our top priority.
Beer after the race, on the other hand, will be well earned.
Q: Where should we post our 5K pace?
A: In The Crane Relay sheet (http://rebrand.ly/theCraneRelay)
Q: Which 5K pace should I post?
A: Post our best guess as to what pace you could run a 5K at right now based on your current training/shape/injury status/will to run. Doesn’t have to be perfect… just will help captains who may not know everyone.
Q: When do I have to order a shirt by?
A: Deadline for shirt orders is this Sunday, 10/14 at midnight so that we can have them ready by race day. If you don’t get your order in on time, we will take orders on race day and do another printing run if we get enough. You can either bring cash on draft day or paypal to cbingram@gmail.com. Long sleeve shirts are $14, short sleeve are $11.
Here is the preblast to refresh your mind.
What
When
Where
Why?
Late BB for YHC’s return to F3 from too much time away.
Mosey for roughly a HB mile
COP: SSH, Merkins, Squats, Imperial Walkers
Lunge walk with KB pass thru – thanks HB for reminding me of this one
Partner up at bottom of hill:
P1: Goblet Squats, P2: run up hill for 20 Merkins
Flip flop and repeat for 2 rounds
Same as above with KB Swings and LBCs; then Squat curl press and Squats
Mary: Flutter presses, LBCs, other stuff
Moleskin:
Great to be back after a few months of working too many hours at my day job and great to get a chance to lead. I really missed the exercise , the comradery, and ongoing verbal sparring that occurs during these early morning sessions. Glad to be amongst brothers pushing each other to be better and stronger. Thank you, men. It’s always an honor to lead.
10 Brave Men showed up for a workout even though the weather was not looking good. With the heavy rains expected today, and the fact that it was pouring at my house early this morning, we defaulted to a typical Tabata-style workout under cover of the Cafeteria at Marvin Ridge HS. The plan was laid yesterday, but you know what they say about plans! Customary Tabata App glitches/user error reared their ugly heads once again.
Disclaimer given. Warm up run to the back of the HS for cover, benches, and no airflow:
SSH x 20
IW x 20
Low Slow Squats x 10
Plank Jacks x 20
The THANG:
Tabata apps are “interesting”, and we have an 80% failure rate at some point in the workout. User Error as I changed my saved preference from a 3-Round Tabata to a 4-Round today. The Pax got very familiar with the Rocky Theme today, as the music kept restarting ever 30 seconds. Gotta Love Rocky. Once we got it working after Round 1 and a recover lap, we enjoyed a good music selection. Here is how it went:
Rounds 1 & 2, 8 Exercises, 30-seconds each, 10-second rest, run a lap around the Power Building/Circle after each round:
Rounds 3 & 4, 8 Exercises, 30-seconds each, 10-second rest, run a lap around the Power Building/Circle after Round 3
After Round 4, we introduced a new workout tool. My sons saw this Bootcamp Workout “Cube” at a store Monday, and thought we could use it at home. I saw the need at F3 to break it up a bit. Each Pax took a turn at rolling the dice, and whatever exercise landed face-up is what we would do. If memory serves correctly, we did:
Quick mosey back to the parking lot for COT. Plank exercises until 6:15am. Done.
Moleskin:
Nice work by the 9 guys who joined/supported YHC and braved the storm to sweat a lot, push their bodies, laugh a little about the App issues/User error. I truly appreciate all you guys, and the camaraderie on a weekly basis. The consistent Dromedary crew always pushes hard and looks out for each other, like helping dodge school buses and speeding drivers at 6am! Great to see Transporter out there this morning as he is on Q next week.
YHC took us out in prayer. Thank you, Lord, for our health, families, provision, and all the challenges you help us fight through as men.
Announcements:
Family/Kid-Friendly OCR at Lake Wylie/Camp Thunderbird this Saturday 10/14/18. Posse has more info.
Sandbox #2 at Travis Commodore’s house to complete the Pallet project. Coming soon on a Saturday. See Soft Pretzel for more details
10/17/18: Transporter on Q
10/24/18: Doc McStuffins on Q
10/31/18: YHC on Q for my 2-Year Anniversary “Celebration”
11/7/18: WAMRAP
11/14/18: OPEN
11/21/18: OPEN
11/28/18: OPEN
Late substitution request from Glass Joe because his M wouldn’t let him come out to play or something like that.
Quick mosey around the parking lot to get warmed up.
COP: SSH, Windmill, Hillbilly, and Merkins
Mosey to top of stairs by tennis courts for some road work.
Lunge walk & run to stop sign for 10 each of Squats, Lunges, Jump Lunges, Jump Squats
Backwards run then Karaoke to next stop sign for 10 each of Merkins, CDDs, Wide Arms, and Diamonds
Bear crawl, lunge, then run back toward first stop sign for hill work.
11’s on the steep part of the hill with Burpees on top and Squats at the bottom.
Cornerback drill across soccer field backwards then cross overs; Shuffle back across; Jog & run back
3 rounds of Derkins (10), Dips (15), and LBCs (20)
Plank up in parking lot, 1 Merkin, move right to next parking line – 2 Merkins, continue to 5 and then reverse
Mary: Flutters, Dolly, Back Scratcher, Freddie Mercury, Dying Cockroach
Moleskin:
It was a muggy fall day so plenty of sweat angels all around. Great work by the Pax – nobody likes 11’s with Burpees, which is why I called it, and the last minute parking lot Planks and Merkins were killer but everyone hung tough. Apologies for starting a minute early but we worked a minute late to make up for it. Thanks HB for taking us out. It was an honor to lead this great group of guys.
Gypsy reminded everyone of the need for F3 support for Speed for Need. I think this BB may be too late for the Let Them Soar 5k (sorry Gypsy) but I’m including the info anyway and asking for ongoing support. Let Them Soar 5k – if you sign up under team name Speed for Need you can use the code TEFSOAR which gives a $10 discount.
Not a bad morning for a VQ. 18 PAX decided to push me through it and I appreciate it. Although Shake n Bake saw it was a new Q and got the hell out of there before it even started and then Deadwood ditched me halfway through, so we ended with 16 PAX.
THE WARM UP:
Mosey from Brooklyn Pizza alongside of PetSmart parking lot to the backside of PetSmart to Target lot for warm up. Circled up and gave disclaimer. 20 SSH, 20 Imperial Walkers, 15 Peter Parkers, 20 Plank Jacks, 14 mountain climbers (I messed up the count)
THE THANG:
Mosey to the opposite end of the Target parking lot for an end to end run. Start at one end, at each tree do an exercise. Alternate between 10 merkins and 10 jump squats. Run back to the other end doing the same exercise
Mosey over to PetSmart – 4 corners with 5 burpees in the middle. 10 Merkins, 10 Carolina Dry Docks, 10 squats, 10 jump squats.
Mosey behind PetSmart over to Target again for triple nickle – start at one end of the parking lot with 5 burpees, run to other end of the parking lot for 5 merkins, then back to the beginning. Rinse and repeat x 5.
Mosey over to far side of target parking lot and partner up for exercises. Partner 1 runs towards target to end of parking lot while partner 2 does LBC’s. keep rotating until the partners have completed 50 LBC’s, 50 Heels to heaven, and 100 American Hammers.
Mosey through Target parking lot and then behind Petsmart and back to start. Stop near Hickory Tavern to for one last excercise. Run from one end of parking lot to the other stopping at each light for 5 merkins.
Because Japanese jet lag is a vicious mother, YHC set 17 alarms to make sure this week’s edition of Base Camp was not missed. Sleep was choppy, broken, fitful which rendered YHC irritable and punch drunk albeit determined to lead the PAX thru a workout of moderately biblical proportions. As YHC turned onto Strawberry from 51, a ghostly figure who eerily resembled Goonie was seen running away from the AO. Did YHC miss the pre-run tweet, slack, or smoke signal? Apparently, Site Q attendance is optional as Goonie was never spotted again until COT, where he mysteriously emerged from the gloom. Nevertheless, here is what went down for the 11 PAX who chose to begin their week the right way.
Slow Mosey around parking lot. High knees, Karaoke left and right, butt kickers all mixed in. Any late arrivals? No, sir. Move on to the front SCMS parking lot.
COP
Right on Strawberry, 7 Merkins at each road hump, to Rosecliff. Mary to wait on the 6.
7’s on Rosecliff (YHC flew on a 777 from JFK to Tokyo and back, hence the 7 theme. Original? Hardly. Effective? Definitely.)
Mary
Mosey back towards SCMS. 7 Merkins at each road hump. Congregate at rock pile near the outside bathrooms. Mary to wait on the 6.
Pick lifting rock. Perform called exercise. Drop rock (gently). Run to the bleachers for 7 Derkins. Return to your rock. Rinse and repeat.
Mary
Mosey to basketball goals. Old fashioned suicides. Squat Hold. Plank Hold.
Done.
Moleskinny
YHC believes it was the 2nd rep of Imperial Walkers that caused Area 51 legend Gummy some issues. Evidently, the earth beneath Gummy’s feet suddenly opened up and almost swallowed him whole, as he crumbled to the ground in a Clemson heap. Hence, the BB title (use your best Howard Cosell voice; for the younger PAX, YouTube it since you have no idea who YHC is talking about). The PAX was relieved to hear Gummy chuckle, which subsequently unleashed uncontrollable laughter at his expense. “Oh man, I just fell down.” Why yes, yes you certainly did. Concern for The Accountant was obviously high since NOT ONE PAX offered to help him up, YHC included. Are we collectively missing the empathy gene? Nah, we just all needed a good laugh. Thank you, Gummy. Mission Accomplished.
Solid group effort today. This workout was in Spackler’s wheelhouse as his mumblechatter level was low and effort was high, consistently leading the PAX with Gummy, Hopper, and LaZBoy in tow. YHC’s recent 2-week Japan trip was sans exercise, hence the need to rebuild soccer arms with “meat and potatoes” exercises. Geraldo put down the ruck long enough to post and put in a sold effort. The 7’s were tough because Rosecliff is no joke, but Snoopy and Damn Gina hung in there and got it done. Thunder Road expertly performed Site Q duties by monitoring the PAX. Well done.
Always a pleasure to Q at Base Camp. Thanks to Goonie for the opportunity.
YHC has no clue who did the take out, but it must have been inspirational.
20 bad hombres MAde Fast Twitch Great Again doing a conservative workout celebrating ‘Merican leadership in Providence Plantation. 9 segments were created (and if they were the same, they were renamed…. aking to NAFTA > USMexCanada Accord). Awards were given to the non-deserving segment losers in COT, in line with the Democratic principles of redistribution of weath. Everybody wins today. Check Strava to see how well you did… or didn’t, do. No Strava? Your effort doesn’t count. Even Paper Jam is on Strava. Get with it.
Segment Names:
Thanks everyone for being a good sport about this morning’s workout. YHC was making no statement of political lean this morning, just like CNN or FOX news… totally impartial. If you are looking for another dumpsterfire of a qorkout, somehow YHC has the Q at The Brave Friday.
Honored to lead and thanks for the invite. And means a lot to be posting again in the gloom with you guys.
*If you missed SPEED FOR NEED at the Komen Race this weekend, and want to be inspired, please watch what is probably the best video yet >>> SFN at Komen Race Event Video
#WHOPUSHESWHO
JRR Tolkien
Hops gave me proper 48-72 hour notice that I was scheduled to Q today. Not enough time to get into proper QIC shape but you can’t refuse once you’re on the list and the ink is dry.
The Thang:
15 Merkins IC
10 burpees
Run to pavillion benches and tables
5 rounds of 20 derkins
20 step ups 10 a leg
20 dips
Head to field
Partner up, p1 run accross field and back p2 reps until team total complete.
250 merkins
250 squats
250 Freddy Merc’s
100 dry docks
Rocks w partner, P1 Run up hill and back until total of the reps below are complete.
250 two hand presses
250 curls
250 tri extensions
Moleskine: Today was a good reminder for me of why F3 is so successful and so important to so many. I saw a ton of friends and also was reminded that I could be in a lot better shape by running around in the gloom with the fellas again. As usual I don’t come up with any inventions or new exercises, or convoluted ideas, just run or finish your reps, pretty simple. Thank you all for following the lead and I look forward to getting back out there.
IGNITION – SandBags with Pole Work – Read More for Clarity
Thought we had an even dozen for Ignition but Chicken Little was only teasing us with his presence. He was there to pre-run. #Sandbagger.
Fast mosey to high school entrance. Disclaimer given as we ventured up Moneyball Hill.
Circled up for a quick Christopher Columbus warmup:
14 SSH
9 Merkins
2 Burpees
THE THANG
Light pole work in Champions Forest
10 Merkins and 10 Bomb Jacks at each light pole
Mosey to Cemetary entrance with some T-Merkins along the way. Walk dark path through Cemetery into Lawson. More T-Merkins. Mosey to Deermeadows where somebody left their garage open with gear (Thanks Transporter)
Everybody grab a Sandbag and run down to bottom of hill. 5 Sandbag burpees and run back to gear garage. Grab Kettlebell or Metal pipe. Run it up to top of Hill. Shoulder presses. Leave weights and run to bottom.
Triple Nickel-ish
5 sandbag burpees at bottom
Run up hill with Sandbag
10 Shoulder presses with KB/Pipe
Run back down with Sandbag
Rinse and repeat 5 times
Put gear back and mosey to Clubhouse playground. Teams of 3 for pull-ups and dips. P1 does pull-ups until failure. P2 and P3 do dips until their turn. Repeat.
Mosey back to Cuthbertson past Recalculating’s House (free post on GroupMe). 4 long sprints to finish it off.
MOLESKINE
We got in the required 4+ Miles. Explored new territory. Visited a cemetary. Ran through VERY dark areas (bring head lamps to Ignition if you got them). And ran up a HORRIBLE hill.
Great work by all. Bomb jacks are not fun. Dasher smoked the pole work (light poles – get your mind out of the gutter). Sandbags sucked up hill. Hollywood and Halfback crushed it. Good thing it was dark by the playground so nobody could see my soccer arms struggling on the pull-ups. Nobody had to go back for the 6 since everybody busted it today. Very impressive.
FLASH – We Did a Few Merkins
13 PAX to a mildly fast mosey to middle school entrance. Disclaimer while planking up.
Circled up for Warm-Up:
Plank while stretching out Calves
25 Merkins
15 Imperial Walkers
15 PP
THE THANG
Hit the Light Poles in front of both schools to the Hill
10 Merkin with Cross Mountain Climbers at each Pole – Circle back to the 6
Triple Nickle at MoneyBall Hill
Carolina Dry Docks at the bottom (25/20/15/10/5) and 5 Bomb Jacks at the top (Boom) – Mary waiting for the 6
Mosey to the Amphitheatre for some bench work with a pit stop at the corner with 25 Double Count SSH in honor of Big10
Finish Mosey with another Triple Nickle
Dips at Amphitheatre (25/20/15/10/5) and 5 Inclined Bench Merkins at the School – Mary led by Southern Belle to wait for the 6
Mosey to steps behind the HS.
5 SitupHipups past top of stairs near the turn and 5 Smurf Jacks at the bottom. Up Stairs front, back, side, flap jack both up and down.
Plank waiting on the 6 into Extra Merkin work just to enhance any burning.
5 Diamond Merkins in Cadence
5 Hands out Merkins in Cadence
5 Hands flipped at your waist Merkins in Cadence
5 Hands out past your head Merkins in Cadence
Mosey to Transporter’s Shed – Plank Jacks led by Posse
Back to home base hitting every light pole with 6 Plank Rotations
FLASH MOLESKINE
Everyone worked really hard and complained a normal level. It was a workout that may hurt worse tomorrow than today.
It was good to see absolutely everyone push it including Posse after his detailed workout over the weekend that was OVERSHARED on Groupme. Gerber and Southern Belle did an awesome job staying out in front, but behind Double Stuffed (awesome name) just shredding the course and all of us in the process. Nice job DS. The rest of the pack pushed through each and every exercise with no complaints.
Shout out to Jim (our FNG originally from St Louis) – hockey fan. He pushed it really well on what was a hard workout for someone that does not do push ups every day. Hope to see Jim Back.
ANNOUNCEMENTS
Thank you from Dancing Bear on the donations of Shampoo and Soaps to Homeless in Union County. Going really well and will continue to collect.
EASY BUTTON VQ tomorrow at Commitment
ZINFADEL VQ Wednesday at Chiseled
PRAYER
Thank you BC for taking us out.