14 was the lucky number this jumbo moon morning that were able to head out into the gloom.
The warm up:
One lap around the parking lot
20 X SSH
20 X IW
10 X low slow squats
10 X slow merkins
Mosey down to the football field. Sad memories of this weekend for Simba, Chin Music and myself. Happy memories for the Wolfman!
Center of the field count off by 4s
Time for a little starfish
Run to each corner do exercise then come back to the middle do 5 or 3 burpees. Then onto next corner and back to middle
Corner one ten merkins
Corner two 20 squats
Corner three 20 CDD
Corner four 20 lunges
Repeat 3 times
Mosey to the end line and spread out
One suicide using the fifty yard line and opposite end line
Now for everyone’s favorite Mr. jack Webb with running, again spread out along the end line
Start with 1 merkin then 4 air presses after run 50 yards, 2 merkins 8 air presses run 50 yards. Continue this pattern until we get to 7 merkins and 28 air presses. Kurd was so excited he wanted to do another and took off running.
We decided to stay in the same spot and do some Mary
Round one LBCs
Round two the bicycle, Simba had a kids bike with a very low seat
Mosey over too the baseball field bleacher
Two rounds of 20 decline merkins, 20 supine pull-ups and 20 dips. Planking in between
The end
Moleskin:
Great job today pax! Sorry about the names and delay on backblast. Actually wrote this in 4 different states. Goonie and Simba thank you for letting me Q, always and honor.
Announcements:
Christmas Party
Joe Davis run
21 pax made it out of bed for the first sub 40 degree workouts, proud of everyone who headed into the gloom.
Warm-up:
Mosey to the parking lot in back to left of school
20 X SSH
20 X IW
15 X Low slow Squats
20 X MC
10 X Merkins
Mosey to Main Parking lot behind school
First round of exercise start with 5 merkins and 3 burpees run 200 yards back to lower parking lot and do 5 merkisn 3 burpees. Repeat until you have done a total of 6 sets.
Next round Partner up
Partner 1 runs to play ground and does 10 pullups or what they can (Mouth did 1) and partner 2 runs to basketball court and does 20 Carolina Dry Docks. Then meet in the middle for 5 hand slap merkins. Next each partner does the opposite. Repeat 2 twice
Mosey to field and circle up
Mary time
10 X dolleys
10 X dolleys/Flutter whatever ammo for pax
10 X bicycle
Now time for the main event everyone loves Mr. Jack Webb
1 merkin then 4 air presses nice and slow LOL, then 2 merkins and 8 sir presses up to 6 merkins 24 air presses. Mumble chatter at the beginning high mumble chatter at the end low
Mosey to the hill behind baseball field
A little ladder 5 squats at the top and 1 lunge at the bottom continue until 5 lunges at bottom and 1 squat at the top
Head over to the school for Peoples chair
3 rounds, round 1 normal, round 2 – 51 air presses, round 3 hands out in front
Mosey back to launch point
The end
The ole Mole skin:
Great job today pax or yesterday sorry a little slow with the back blast. I enjoyed the morning banter and hope everyone got a good workout in. Thank you Booyah and Sensei for the honor of letting me Q. Remember to practice your slow Merkins for the next Fireman Ed Q, happens to be Monday at Base Camp see you there.
Announcements:
Joe Davis Run
Christmas Party contact Mr. Bean
Fireman Ed Qs Base Camp Monday
13 men entered the gloom for an office workout beat down. A big office!
Warm up:
25 X SHH
20 X IW
15 X Slow squat
10 X slow merkins
Mosey with KB to church parking lot, talk about golf along the way
Starting in the lower lot
Do 10 merkins, 10 Swings, 10 squats with bell, 10 overhead presses, then run to first median do 5 merkins, next to second median 5 merkins, once you get to hill run it backwards with 5 burpees at the top. After run back to the start. Do LBCs until the entire pack is back.
Repeat this 4 times
Next round of exercises 10 curls, 10 high rows, 10 lawn mowers each arm, 10 Romanian deadlifts then run to first median do 5 merkins, next to second median 5 merkins, once you get to hill run it backwards with 5 burpees at the top. After run back to the start. Do LBCs until the entire pack is back.
Repeat 3 times
Mosey to grass in front of school
Mr. Jack Webb came a knocking with bell
1 merkin 4 overhead presses with bell, 2 merkins and 8 over head presses with bell, up to 4 and 12 then down to 2 and 8. Crowd pleaser.
Mary
10 X flutter
10 X rosalita
10 X bicycles
Moleskin:
I will say the dedication of the site Qs here is amazing. They sent me an email about posting the backblast this evening, then 30 min later show up at Vintners where I am having dinner. I promised I would get it done tonight.
Great job by the pack today, hope you enjoyed the office workout. You can now take this home with you and do it in your office. Thank you Harley and Fletch for letting me Q, always an honor. Thanks for taking us out Harley
Announcements:
2017 F3 Golf Tournament
Joker on Q at death valley
A record 29 pac showed up this morning for a beat down in the gloom. The Q was just happy more than 3 people showed up like the last time they let him Q. Granted it was below freezing.
The warm up:
A mosey to the back of the school
25 X SSH
25 X IW
20 X Squats
20 X MC
10 X easy slow merkins
The Thang:
Mosey to the far side of the school past the basketball courts.
A burpee pullup ladder
Start in the parking lot past the basketball courts run to the playground area by the track about 200 yards. Do 6 pullups and run pack to starting point do 1 burpee. Then run back 5 pullups and 2 burpees. Keep going until you do 1 pullup and 6 burpees. Mumble chatter took a sharp decline during this portion of the event. Some were complaining that this was a moderate workout. Have no fear there was a plan, there always is a plan. Do LBCs until the pack is done.
Mosey over to the grass area in the baseball fields
Circle up for some for some mary and elbow planking
First round 20 X LBCs then plank on elbows
20 X Freddy Mercury then plank on elbows
20 X rosalita then plank on elbows
20 X Sid the Kid then plank on elbows
Time for the crowd pleaser slow Jack Webbs, I was told it was easy by Normandy at first anyways
Start with 1 merkin then 4 slow air presses, then 2 merkins and 8 slow air presses keep going until we got to 6 merkins and 24 slow air presses. Being the democratic man that I am, I let the pack vote if they wanted to do another round or be a bunch of wimpy quitters and not challenge themselves. The pack voted to do 7 more merkins and 28 slow to very slow air presses. Then I believe we did another round of mary but I am getting older and can’t remember or was it 5 very slow merkins.
Mosey to the front of the school and we are finished.
Moleskin:
Great effort by all the pac, I know we pushed it hard at the beginning but nothing beats a little mary and elbow plank circle to catch our breath. Except bashing me on twitter when I check my account once a month there are always some nice comments better luck sending a pigeon, Fireman Ed can’t spell tweetteri. I even saw one from our Great Southern X Grand Master talking trash about my jeep. Sorry got a little side tracked there.
We welcome into our pac FNG Bullocks, used to play football in college, then went to blindside next ended up about the movie and we got Bullocks from good old Sandra.
Normandy I apologize for saying the G word not very christen of me to say that at a workout.
BLC brought to our attention that we had lost three first responders in the past couple of days and to say a prayer. Also always respect and give thanks to our first responders you never know when someone close to you will need them.
I apologize my recording is there but has nothing on it. Definitely a q fail. Sensei and I have pieced the list together hopefully it is correct.
Sensei thank you for letting me Q always fun and an honor. Little Mic thank you for taking us out with a strong send off.
16 pac choose the other convergence this Memorial Day weekend to see how much their bodies could endure. It would be a race with 6 pain stations along the way. The one who completes the most laps wins the grand prize of liquid gold.
Warm up:
A tour around the school visiting the six stations for today’s race.
SSH X 20
IW X 15
MC X 15
Slow squats X 15
Slow Merkins X 10
Plank until everyone makes it around the school.
The race begins in the parking lot on the left side of the school.
Station 1: The Merkin circle on the curve, 5 incline, 5 left arm on curve, 5 decline, 5 right arm on the curve
Station 2: 2 100 yard sprints out and back
Station 3: At the playground 10 pullups
Station 4: At the basketball courts with kettle bells 20 swings, 20 squats and 20 deadlifts
Station 5: parking lot opposite side of the school hair burners 50 feet out and 50 feet back
200 yard run down Rea Road to the entrance of school
Station 6: with dumbbells 20 curls, 20 overhead presses
After race one minute of LBCs
Moleskin:
The winner of the race was Ickey Shuffle, to him went the Grand Prize of Liquid Gold, AKA Maple Syrup. Great job and great job by the whole pac pushing themselves. Each lap was tougher than the Q had expected. Not a whole lot of mumble chatter. Thanks for letting me Q it is always an honor. Thank you Pele for taking us out.
I hope everyone has a good Memorial Day weekend. Always remember those who served and gave their lives so we have the freedoms we do.
17 men entered the gloom this morning for a fairly aggressive workout
Warm up:
20 X SSH
20 X IW
10 X slow count merkins
10 X MC
10 X Squats
The Thang:
Mosey over to the Church parking lot for the world famous 3 legged starfish. Why a three legged starfish Witch Dr. asked. The three legged Starfish is a legendary creature that the ancient Mayans used to affix to their backs before battle. It was said to give them great strength according to legend.
The starfish: Run to each leg of the starfish stopping in the middle to complete a set exercise
Leg 1. A lap around the Church
The middle – 20 swings, 20 curls, 10 dead lifts, 10 overhead presses, 10 goblet squats
Leg 2. Run to the buses and complete 20 merkins
The middle – 20 swings, 20 curls, 10 dead lifts, 10 overhead presses, 10 goblet squats
Leg 3. Run up the hill three times back words
The middle – 20 swings, 20 curls, 10 dead lifts, 10 overhead presses, 10 goblet squats
The idea was to keep repeating until Fletch had gone through it 5 times. Didn’t quite get there due to time stipulations but the mumble chatter died after the first round.
Mosey with bell to the lawn by the school LBCs lead by Witch Dr until everyone arrives the end
Moleskin:
Great job out there pack although we didn’t get through it 5 times. Next time we will skip the warmup and save some time there. Brown thanks for hanging back with me on those runs. I did see flash go by me later I saw it was Dollywood great hustle. Spackler had is 100 LB KB ridiculous man, well it looked like one. Thank you Harley for the honor of letting me Q, it was my first KB workout. Drop Thrill thank you for taking us out.
Announcements:
Muscle Driver going out of business sale off Carowinds exit (KBs etc…)
Mudrun sign up see Fire Hazards email
March 19th Disc Golf Tourney see Drop Thrill
Only 3 men were able to make it out into the gloom this early morning and it wasn’t even that cold. Probably scared because I am a runner.
The Thang:
Warm up:
Slow mosey to the church with exercises along the way
Stop 1: 20 X SSH
Stop 2: 20 X IW
Stop 3: 20 X squats
Stop 4: 20 X MC
Stop 5: 10 X Merkins
Then mosey to the back of the school through the Greenway
A three person starfish
Run to a corner then back to the middle for 10 merkins, continue to each corner
Corner 1 5 pullups
Corner 2 5 burpees
Corner 3 20 CDD
Corner 4 20 Squats
Completed three rounds
Triangle up for some mary
30 X LBC
10 X heels to heaven
10 X bicycle
10 X Rosalita
10 X Sid the Kid
Mosey to the end of the parking lot for a suicide, sprint to first light and back then to the second light and back.
Mosey over to baseball fields triangle up for some you guessed it Jack Web
1 merkin and 4 air presses up to 8 merkins and 32 air presses
It looks so easy until about round six
Mosey back to the end of the parking lot
One more round of suicides
Then mosey to the school for some peoples chair, 3 rounds with air presses, Strong shoulders after this workout.
Mosey back to parking lot
Moleskin:
Thank you for the honor of letting me Q, always fun. Great job Tawney and Nomad. Nomad was lighting it up on those suicides beating the two younger gents. Probably has a better memory than me too as it only took me three times to remember his name. Missed Geraldo and Slim Fast out there probably didn’t want to come because my workout usually contain 7 to 10 miles of running #runner. Nomad thank you for taking us out.
Announcements:
Look out for Mudrun and BRR sign ups
Posted on the behalf of Marvel
15 men abandoned the comfort of the fartsack to endure a burpee-heavy beatdown in sub-freezing conditions. Here’s how it went down:
Jog around the parking lot 1x, then circle up for escalating SSH+Burpee combo
SSH – 5x / Burpees – 1x
SSH – 10x / Burpees – 2x
…and so on until
SH – 25x / Burpees – 5x
Imperial Walker – 15x
LBCs – 20x
Mosey to track, jog 1x around
Move to the field and line up on goal line, partner up
Partner 1 – sprint to midfield, jog back
Partner 2 – Merkins until Partner 1 returns
Partner 1 – sprint to far goal line, jog back
Partner 2 – Squats until Partner 1 returns
Mosey to baseball bleachers for circuit work
CDDs – 20x
Step Ups – 10x per leg
Supine Pull Ups – 20x
repeato
Jacob’s Ladder at the big steps
Run up the steps, Lunges at top – 6x down to 1x
Take the long way down, Burpees at bottom – 1x up to 6x
Mosey to the outhouse
Peoples Chair – 60 seconds
Peoples Chair w arm presses (40x) – 60 seconds
Back to the parking lot, partner up for more running
Partner 1 – sprint to far light post, jog back (2x)
Partner 2 – Flutter (1st run) / Freddie Mercury (2nd run) … flapjack
Circle up for Mary
LBCs – 20x
H2H – 15x
Moleskin:
Appreciate all the work the PAX put in this morning. I was originally planning for a track-heavy workout, but when we made our way down there, the men noticed a few ice patches in the immediate vicinity. Fireman Ed wisely suggested we run a lap together as a group to survey the area, and as we ran through a minefield of black ice it became clear that the Q needed to call an audible. Many thanks to Ed for limiting the casualties.
Our FNG (invited by grizzled Basecamp vet Hairball) works in info security at BofA. In a moment of inspiration, one of the PAX suggested we call him ‘Snowden’, and when the FNG visibly cringed at the idea, we knew we found the perfect nickname. Snowden proved to be a strong performer in the gloom this morning, hope he’ll be back again soon.
Announcements:
Tang is heading to Chile in March for a mission trip and their group is trying to raise money. Check out their video below.
https://www.dropbox.com/s/c3vzmgtmnjggdop/Chile%20Fundraising%20Video.m4v?dl=0
Frigid 5K Run & Plunge is on 2/13 at the US Natl Whitewater Center
Posted on the behalf of Goonie
29 pax shunned the fartsack for the first Base Camp workout of 2016. Pain was delivered as follows:
(A normal Murph is one mile, followed by 10 sets of 10 pull-ups, 20 merkins, and 30 squats, and concluded with another mile. Moderate is how we roll at Base Camp, so I modified it to keep the pax together #ISI.)
One set of 10 merkins, 20 squats, and 30 LBCs in the parking lot. Mosey to the track.
8 laps around the track, stopping at 3 different points each lap to do 10 merkins in one spot, 20 squats at the next, and 30 LBCs at the last spot.
Mosey back up to the parking lot for the last set of 10-20-30.
We had a little time left so our old friend Jack Webb made an appearance. Having the pax do this on the rough parking lot pavement was just mean.
COT
Moleskin:
Loveshack from Race City told me about the Murph, and they do one every last Monday of the month. I figured I could modify it for Base Camp, and thought it would work pretty well. I heard a few “this sucks” during the workout, so it definitely worked pretty well. I tried to keep everyone together with the format, but am welcome to comments on us we could modify it to do better (NOT doing it is not an option).
It was good to see some faces at BC I had never seen. Awesome job by Uncle Si, Marge, and new dad Daisy leading the way the entire time. Daisy – how do you have any energy? The Hammer and Sledge (2.0) were also killing it. Great to see Simba and Big Tuna off the disabled list and back in the gloom. Thanks also to Paper Jam who skipped his normal post to support YHC.
Thanks to Simba for the perfect takeout. An honor to lead, as always. You guys make me a better man, husband, and father.
Christmas was over and it was time to get back at it. Time for 15 men to enter the gloom and demolish last week’s calories. Two of them ruckers who did their own thing at the track.
The thang:
Warm up: mosey around the parking lot with some butt kickers and high knees.
Circle up:
20 X SSH
20 X IW
15 X squats
10 X Merkins slow 3 counts
Head out towards Davey Park,
Stop one 5 slow merkins then elbow prison plank
Stop two 10 lemon squeezers then elbow prison plank
Stop three elbow prison planks
Head to the play ground on the way pick up two stones each
Round 1
5 X Pull-ups
5 X derkins on swings
10 X step ups
Run a lap around the parking lot
Round 2
10 X pull-ups
10 X derkins on swings
20 X step ups
Run a lap around the parking lot
Round 3
5 X over head presses with rocks
5 X curls with rocks
5 X squats
Lap around parking lot
Round 4
10 X over head presses
10 X curls
10 X squats
Lap around parking lot
Replace rocks and head to soccer field
Circle up for everyone’s favorite Webb Jack Webb
One very slow merkin followed by 4 very slow air presses then two slow merkins and 8 air presses. Up to 6 merkins and 24 air presses
Then jog back to school with a couple stops for elbow prison planks.
Burpees at school until everyone is back.
Moleskin:
I hope everyone had a Merry Christmas. Great job today pac coming out after Christmas and pushing yourselves to get rid of some of those calories. I know a lot of you loved the elbow prison planks by all the chatter especially Hannibal. I think they are called just planks but the new name works. Thanks for keeping the merkins slow and the Jack Webb even slower.
Welcome FNG Nuggets, good job today and see you soon.
Welcome back Simba base camp missed you and thank you for taking us out. Hannibal my apologies for calling you Mr. T role name.
Sound off in the comments if I missed anything.
Announcements:
Joe Davis Run
Convergence this week at anvil