On a perfect June morning, 18 pax (including 1 FNG) converged on Base Camp for a very unoriginal Weinke by a very grateful Q. YHC began his F3 journey 52 weeks ago at this same AO, so the plan was to relive that suck.
The Thang:
Warm-up jog around the parking lot with butt-kickers and high knees, waiting for Adobe to roll in. He was a little later than normal today, so off we moseyed to the football field.
SSH x 26
IW x 26
Enough warming up, let’s get to it:
Jack Webb: went to 7 merkins, 28 air presses
Jack Webb Abs: went to 5 H2H, 20 LBC’s
Just for fun, we did 8 merkins and 32 air presses before taking a cool-down lap around the track in preparation for the main event.
Circle back up in the center of the field and break into 4 groups for the Starfish:
5 burpees in the middle
Four corners: 10 merkins, 15 squats, 10 CDD’s, 20 LBC’s
Once you go to a corner and complete the respective exercise, come back to the middle for 5 burpees. We did this for about 20 minutes and each group should have gotten in about 3 full rounds (around 65 burpees). Torpedo led the flutter (x15) while we waited for everyone to finish.
Mosey on up to Semi-Gloss’ morning office for some People’s Chair: one minute wall sit; recover. One minute wall-sit with 50 air presses led by Fireman Ed (big mistake).
Finish off with some Mary:
Dolly x 20
Freddy Mercury x 20
American Hammer/Russian Twist x 15
Rosalita x 20
30 LBC’s OYO
Finished off with one minute of plank (Fireman Ed has terrible plank form)
Time
Moleskin:
Making up new exercises is overrated. YHC is a firm believer in stealing ideas from other people. The starfish was the main event on my virgin post, and it was the worst thing I had ever been through. YHC was fat and completely out of shape. Now: in much better shape and a little less fat (pizza and beer have something to do with this). Needless to say, everyone, including YHC, did much better this time than I did that morning a year ago. Strong work by all, especially Knight Rider and Hannibal. Very impressed by Chin Music, and Crayola – even thought they’re fairly new, they kept up darn well. Also found out I live about a sand wedge away from the Once-ler. Good times.
Thank you to Simba and myself for letting me lead. It’s always very exciting and very humbling to lead the men of F3.
Announcements:
Southern Discomfort – October 22. Margo and Gerber are co-Q’s
F3 Golf – July 29th at Old Sycamore
17 Pax, including 1 FNG, posted to Rebel Yell this morning and regretted it 45 minutes later. Here’s why:
COP (all IC)
SSH x 15
Merkins x 10
IW x 10
Hillbillies x 10
LSS x 15
Mosey to the area between Chipotle and Smashburger for the Ascending Bear Crawl. Do 1 derkin on the ledge, bear crawl across to the other ledge, do 2 derkins. Bear crawl back across, do 3 derkins, and so on. I stopped everyone when I reached 10. It was awful.
Mosey to the church parking lot:
Lap 1 around the church – 5 LBCs at first speed bump, 5 flutters at the next, 10 LBCs at the 3rd, 10 flutters at the 4th, and so on. Last two were 25 LBCs and 25 flutters.
Lap 2 – 10 burpees at the first speed bump, 9 at the 2nd, so on and so forth down to 1. #crowdpleaser
Running low on time. Skipped the triple nickel I had planned and mosey back to the launch site. Partner up and grab a rock (or in Torpedo’s case, a pebble). P1 runs up the west hill of the launch lot while P2 does rock work.
Curls x 2
Presses x 2
Squats x 2
Had time for 20 reverse crunches (thanks, Squid), and we’re done/smoked.
Moleskin
Hopefully none of you truly regretted it. I had to bring it with all of the all-stars that posted this morning. A lot of Rebel Yell regulars. A few notes:
– The ascending bear crawl, again, was awful. I’ll definitely do that again.
– The burpee circuit sucked, as always. When I announced we would descend instead of ascend, Van Pelt said “that’s better.” I know. I don’t think I would have made it the other way #mentalmidget. I usually have a no-burpee policy but not today.
– Had to skip the triple nickel and another fun station I had planned. Next time, I promise.
– Big Tuna requested a Mini-Murph, but I just couldn’t do it. Next time, I promise.
– Perfect takeout by Wild Turkey
You guys are the best. Thanks to Strawberry and Heartbreaker for letting me lead.
Announcements:
Couple different service projects on 5/14: wall-building with Haggis and food packing with Fireman Ed – check the emails
F3 Dad’s Knights game is 5/14 also
18 Pax started off another brisk, glorious F3 week with a “moderate workout” at Base Camp.
The Thang:
Mosey down to the football field for COP (all IC)
IW x 15
Merkins x 10
SSH x 15
LSS x 15
Partner up (#1): line up at midfield, partners sprint to opposite goal posts and back, 15 hand-slap merkins at midfield (x3)
Mosey to the bleachers by the baseball fields for Partner up #2 (w/ different partner). Quick set of 100-200-300 with merkins, squats, and LBC’s. Daisy let some Plankorama while waiting on the 6. Everyone got in about 6 circuits total.
Mosey up to the parking lot for a quick round of Jack Webb, up to 5/20 and laddered back down #firemanedspecial.
Finished up with 3-man grinders (Partnering up #3). Mary on one end and cinder block work on the other.
Time
Moleskin:
For those who didn’t think it was moderate – #cobains. You’re better and stronger for it. I wanted to try something a little different with the partners. We tend to get a pretty good smattering of different people at Base Camp and not everyone knows everyone. Hopefully you met someone you didn’t know and had a connection. #ISI is factual, and I think that comes out best when we do partner work. Couple notes:
Smash – way to kill it this morning. You showed me today you should be near the head of the pack every workout. Great job.
Fire Marshall Bill – 3 weeks in a row. Keep it up. Never gets easy, but it gets easier. Hopefully you’re becoming a BC regular.
Strange Brew – great to see you back in the boot camp gloom. Glad to hear the shoulder is still progressing.
Strawberry IS becoming a Base Camp regular – I love it!
Announcements:
F3 Knights game – May 14th. Check the weekly email for more info.
Fireman Ed is leading a service project, also on May 14. See above comment for details.
F3 Dad’s camp – see above above comment for details.
15 Pax shunned the fartsack to get a little stronger this morning. Here’s what we did:
Mosey over to parking lot next to Smoke for COP:
SSH x 15
Merkins IC x 15
IW x 14 #Qfail
LSS x 15
Mosey over to speed bump alley for a Stonecrest/Goonie version of the Beast:
6 speed bumps, 10 of called exercise at each bump:
– HR merkins
– CDDs
– Jump squats
– Merkins
– Squats
Much to Mr. Bean’s chagrin, there were no burpees #cobains. There was, however, supposed to be a round of bear crawls, but YHC smoked himself with the HR merkins too much. Next time, I promise. An audible was called to squats.
Mosey about 30 whole yards to the hill on the south side of Target for a Triple Nickel: 5 CDDs at the top, 5 squats at the bottom, make sure to run up the hill backwards #bigtunaspecial
Circle up for a round of Jack Webb abs. Before starting, relocate aforementioned circle thanks to the noxious fumes coming from the backsides of Frehley’s and Chipotle #usual suspects. Outback might have gotten in on that, as well, but I’m not sure. Unfortunately for the rest of the Pax, their backsides produce more mumblechatter than their mouths. Finally got started: 1 Heels 2 Heaven, 4 LBC’s, followed by 2 H2H and 8 LBC’s, and we finished with 6 H2H and 24 LBC’s before YHC thought we were running out of time for the grand finale.
Mosey to the benches in front of Michael’s for a Mini Modified Murph: 50 dips, 100 merkins, 200 squats. Always a #crowdpleaser. Halfway through the squats, YHC got in on the backside mumblechatter. I needed a little more personal space for my merkins. With a couple minutes to go, we headed back to the launch lot. First ones back did LBCs until time was called.
Done
Moleskine
YHC was spent. After a couple run-heavy posts last week at the Maul and Rebel Yell, I wanted to lead a full-body beatdown for the Pax. My body is telling me that was a mission accomplished. In total, we did 250 merkins, 360 squats, 85 CDDs, over 100 LBCs, and probably got in about 2 miles. It wasn’t enough, obviously, as Heartbreaker and Tuna had enough left for an AYG race back to the launch lot. I’ll try harder next time, boys.
MT, Bean, Heatbreaker, and Outback led the way on the speed bumps and never looked back. I think Outback even did some extra credit along the way. YHC was too tired to make Bean pay for his “please no burpees” comment. #cobains Next time, my friend.
Strong work by all. Torpedo is upping his weekly posting – keep it up, brother!
Goodyear and Freon – keep pushing. It never gets easy, but it gets easier.
Great to see Paper Jam back out in the gloom after a bout with the plague. Loogie – hope the shoulder starts feeling better soon.
Cheddar – I hope you’re as sore and miserable today as I was last week after your Q.
Thanks to Commish and Wingman for the opportunity. It’s an honor, and humbling experience to lead such a group of Charlotte’s finest.
Great takeout by Paper Jam.
Announcements:
Our brother Wild Turkey is dealing with a family issue in Texas, please keep him in your prayers.
Check the schedule if you’re posting Saturday – a few of the SOB AO’s are converging with a struggling AO in Indian Land to infuse a little life into it.
After Wingman led a quick up and down last week at the Maul, without so much as a quick cuddle afterwards, the Murderhorn felt a little cheap. As most of us (probably) know, you don’t want those feelings festering inside those you care about too long. To right Wingman’s wrong, 15 SOBs (including 1 FNG – Goodyear), set out to make things right, and probably give a few of those “I-don’t-know-why-I’m-apologizing-but-I’m-going-to-do-it-anyway-to-make-you-feel-better” apologies (c’mon, you all know what I’m talking about). Here’s how we got back in her good graces:
Preparation for the night:
10 merkins OYO
SSH x 15
10 merkins OYO
IW x 15
LSS x 15
The date and foreplay:
Mosey to the bottom of the ‘Horn. Set of 11’s on Elmstone between Stonepath and Summit Tree. Start with 10 jump squats at the bottom, 1 HR merkin at the top. 9 jump squats and 2 HR merkins, so on and so forth. First ones done led Mary while waiting on the 6.
Things getting hot and heavy:
Mosey to the rockpile, partner up, and grab a lifting object.
1st round: 80 curls and 80 merkins between the partners
2nd round: 80 teabag squats and 80 jump squats
3rd round: 80 overhead presses and 80 CDDs
The Climax. She finally has her way with us:
CMIYC with partners: P1 runs backward up the Murderhorn while P2 does 5 merkins and chases running forward. LBCs while waiting on the 6.
After that, we only had a few minutes to cuddle, so we moseyed back to the launch lot for:
H2H x 20
American Hammer x 20
Rosalita x 20
Time – we get to pack up and go home
Moleskin
As much as YHC hates the Murderhorn, she provides a hell of a workout. I knew there would be an FNG coming this morning, so I wanted to properly baptize him into F3 #cobains. Hopefully he doesn’t hate me now and will come back. Goodyear – you’ll learn there are other Q’s who are much, much less merciful than me.
We had a perfect morning and this one smoked us all, I think. Squid and Checkpoint were neck-and-neck on the 11’s and led the whole way. Great work, boys. The rockpile work was more tiring than I thought it would be. I was hoping for some active recovery on that one, but it was tough in and of itself. The backwards run up the Murderhorn is always a crowd favorite. Squid and Wild Boar set the pace for that. We ran out of time before a few of YHC’s favorites, so look for those soon coming to a Maul near you #JackWebb.
An honor, as always, my friends. Thank you to Commish and Wingman for giving me the opportunity. You all make me a better person. Thanks to Squid for the great takeout.
Announcements:
Balrog this Saturday – still time to sign up
Mud Run sign-ups are live. Get with Fire Hazard with any questions
Night with the Knights for F3 men and their 2.0’s