Triple Triple Nickels
Busy day, let’s knock this out. 16 men posted at Hydra, warned the night before that we were going for 3+ miles.
Warmup
Run around school, circle up on the front lawn
SSH x 20
IW x 20
The Thang
Run towards HT, right on Summerlin, assemble at the bottom of the hill.
Triple Nickles #1 – 5 trips up and down the hill, 5 merkins at the top, 5 jump squats at the bottom
Keep going down Summerlin, Right on Abbotswood. Stop at a side road for LBCs.
Continue on Abbotswood, Right on Windyrush. Assemble at the bottom of the hill.
Flutter, Dolly x 20.
Triple Nickels #2 – 5 trips up and down the hill, 5 CDDs at the top, 5 burpees at the bottom.
Partner up for full situps, feet held by planking partner, Flapjack.
Ignore the caution tape and proceed through the woods to the football field at the back of OP.
Rosalita, Protractor
Triple Nickels #3 – 5 trips down and back on the field, 5 merkins in far end zone, 5 Sister Mary Catherines in the near end zone.
Mosey to the front field.
Hopper led Russian twist. Hops brought out the Cumberland County Viaducts – albeit in an unbalanced application.
AYG sprint to the fence. Done.
Moleskin:
Mission Accomplished. We went 3.25 miles. Strong running by everybody this morning. Nobody got far behind. Hops and Hopper killed it this morning. They didn’t slow down even in the third set of triple nickels.
T-claps to Hops, Champagne and Iron Horse for running in to the workout.
Announcements
F3 Dads on Saturday. 9:00 am at Beatty Park.
Mud run signups still up. We have a lot of free agents that we can match up and form teams, so go ahead and register and we’ll match up you later.
Young Life Mud Run – details at www.ylmudrun.com
BRR teams need drivers. Contact Alf or Splinter if you’re interested. It’ll be fun. And smelly.
Nice Form!
While Frasier was bringing pride to the Southland at the Muthaship, the 16 men of Base Camp moseyed down to the football field and, after being properly disclaimed, continued thusly…
Warmup
SSH x 20
Merkins x 10
IW x 20
Merkins x 8
Slow Squat x 15
Merkins x 6
Peter Parker x 10
Merkins x 4
Parker Peter x 10
Merkins x 2
Jog halfway around track, assemble on the far sideline.
The Thang
Sideline to sideline run with various exercises before, during or after said run.
Carioca, High Knees, Buttkickers, Merkins, Jump Squats, LBCs, Sister Mary Catherine, Carolina Dry Docks.
Gather in the middle for some starfish. 5 merkins in the middle. Four corners for 15 x Merkins, Sister Mary Catherines, CDDs and Jump Squats. Repeat until time called – about 12 minutes total.
Mary Break
Flutter x 20
Protractor
Dolly x 15 (after a Q fail)
Rosalita x 15
Mosey to the bottom of the stairs. Partner up.
Partner 1 does exercise while partner 2 runs up the stairs and follows the path back down. Flapjack while partners do 50 total of each exercise: Merkins, Jump Squats, CDDs, Sister Mary Catherines.
Partner 1 does 20 full sit-ups while partner 2 planks and holds partner 1’s feet. Flapjack.
Partner 1 does 5 Prarie FIre Marys. Flapjack.
Done
Moleskin
Solid work this morning by the PAX. Fireman Ed was the form police all morning and demonstrated excellent form himself on the buttkickers – I didn’t know sound effects were evidence of proper form.
Hopper eschewed the moderate label and ran in 4 miles from his house (but got a ride home – what was the backup plan if I didn’t show up?). More in line with the spirit of Base Camp, Simba and Big Top put in a solid 1/2 mile run in from Cedarwood. Next week, they’re meeting at the daycare.
Thanks, Passport, for letting me Q at Base Camp. Great group of guys.
Announcements:
Mud run signups are still open. Check the F3 website.
Church on the Street always needs volunteers. Check the weekly email for more information.
Church at Charlotte men’s retreat is Oct 24-26. 15 or so PAX have already HCd. Join us. Registration coming soon on CAC’s website.
Yabba Dabba Do it
Posted on behalf of Hopper (QIC)
Nine pax and one FNG (thanks to Dick Clark for reeling him in) ascended on a balmy Providence Day campus to start off hump day. Man, the air was thick, but we got down to it quickly. YHC and Gummy attended Fast Twitch yesterday so the legs were already burnt. That meant YHC had to design a more upper body focused weinke if I had any chance of getting through the morning. Here’s the scoop:
The Thang:
Warmup/COP
One lap around upper parking lot with some high knees mixed in, followed by parking lot zig zag from curb to curb
Mosey to upper soccer field for 20 SSH, 20 Peter Parkers, 20 MCs and 20 HR Merkins
Main Event
We partnered up and one man from each team grabbed a good sized rock (Dick Clark actually grabbed a pebble) from a nearby pile. We all lined up at the goal line of the soccer field and enjoyed the following exercises with the rocks:
Main Event
We partnered up and one man from each team grabbed a good sized rock (Dick Clark actually grabbed a pebble) from a nearby pile. We all lined up at the goal line of the soccer field and enjoyed the following exercises with the rocks:
Partner A curls rock while Partner B runs to opposite goal line, completes 15 CDDs and runs back to Partner A. Flapjack. Plank until all return.
Partner A curls rock while Partner B runs to opposite goal line, completes 15 CDDs and runs back to Partner A. Flapjack. Plank until al return.
Partner A conducts skullcrushers with rock while Partner B runs to opposite goal line, completes 15 diamond merkins and runs back to Partner A. Flapjack. Plank until all return.
Partner A squats with rock in hands while Partner B turns to opposite goal line, completes 15 Sister Mary Catherines (each leg) and runs back to Partner A. Flapjack. Plank until all return.
Throw your rock on the ground and starting from goal line Partner A sled pushes Partner B to the half field mark. Flapjack to opposite goal line. Run AYG to original goal line.
It was during the last rock exercise, Bridges said “Enough of this Flintstone $&#!”. That’s when I realized we needed to put the rocks back.
Indian run from the soccer field to the back of the stadium stands. Slow mosey to the bleachers to take in the following:
- 15 jump-ups
- 20 dips
- 20 incline merkins
Run up the stadium steps, along the top level, back down the next flight of steps and repeat the above. Once repeated, run up the stadium steps, along the top level, back down the final flight of steps.
Mosey to the track for one lap of Catch Me If You Can with 10 LBCs as the “resting” exercise. Once finished with lap, plank exercises a la Gummy.
Run AYG from stadium entrance to parking lot gate.
Final Mary in parking lot:
- 20 Rosalitas
- 20 Heels to Heaven
- 1 minute of Protractor
Moleskin:
I love this site. There are so many great places to mix up the workout and it is easy to get slightly spoiled at such a beautiful campus. That said, the group of men who show up is what tops it so thanks for letting me lead today! Great effort by everyone. Welcome FNG Bono and fantastic work for your inaugural showing! We look forward to seeing you again. Simba, way to churn out those rock exercises and lead the runs back across the field. Tesla, thanks for a great take out. Lastly, thanks pax for not giving me too hard of a time for writing names and announcements on a pink scrap piece of paper from my car. I am an idiot for forgetting my phone. I’m just happy it wasn’t a coloring book page from “Frozen” or something even more damning.
Announcements:
– F3 Dads this Saturday at Freedom park (Metro) and Colonel Beatty Park (South) at 9:00.
– One more week left for Mudrun sign-ups. See the F3 site for registration.
Fall Mud Run – Register Now
There are a lot of details to come, but for now, here’s what you need to do:
1. Go to the F3 website post here to register and learn more about how things are going to work this time. BIG DIFFERENCE THIS TIME: Individuals register on your own – not as a team. Register by July 15. Registration is $55. We’ll handle transportation and sundries later, but it normally runs $40-$50 per person. Hopper is the Sundries Q this Fall – I’m sure he’s taking requests.
2. Once you have registered, send me an email letting me know if you are part of a full four-man team already or if you need help forming a team. bryan.manges@gmail.com
If you haven’t done the USMC Mud Run before – you absolutely need to do it this time. It’s the Super Bowl of F3 Nation and some of the best 2nd F you’ll get. New guys – don’t be scared. If you can hang at an F3 workout, you can do the Mud Run. In the Spring Mud Run, F3 teams took the top 12 spots and top 34 of 50. 96% of F3 teams finished in the top 50% (all Area 51 teams). So you can do it.
Thanks. Let me know if you have any questions.
Gummy
New Shoes!
17 descended upon the Olde Providence AO, looking for a non-Olympic workout. The Q has new running shoes – uh oh.
Warmup
Run around front of school to other parking lot
COP with SSH, IW, Mountain Climber, Slow Squat, LBCs.
Merkins between each exercise x 10, 8, 6, 4, 2
Mosey to church across the street with some high knees, butt kickers, carioca
Select a rock and split into two groups.
Group 1 does called exercise while group 2 runs around the church. Flapjack.
Curls, Overhead press, tricep extension, squats, clean and press
Mary recovery – flutter and dolly
Relay race – two lines
Run your rock down to the designated drop off area, leave it and run back. Tag the next guy.
When all in the line have left their rocks, two at a time go back and get them.
Return rocks to their homes.
Mosey to concession area
10 jump or step ups, 15 incline merkins, 20 dips – Repeat
Partner up – partner 1 runs to bullpen and back while partner 2 does left leg lifts. Flapjack and repeat with right leg.
Mosey to midfield of front field for Mary
AYG to fence and back before each exercise: Mason twist, Protractor, CDD, and a couple of others.
Mosey to parking lot for 1 minute of burpees to use up the whole hour. Done
Moleskin
Nice work by the PAX this morning. T-claps to Steinbrenner for bringing out three FNG 2.0s. One more FNG and he gets his next workout free.
Announcements:
Mud run sign ups are open and available on the f3nation website.
Young Life mud run is coming up too.
Keep going until somebody hurls
Champagne and YHC resisted the allure of the co-ed running group gathering in the Colony HT parking lot with us at 5:20 and headed to the school where the rest of the PAX assembled (except for 2 who snuck in late). Off we went for:
Warm-up
SSH x 25
IW x 20
MC x 20
The Thang
Mosey to the concession stand with some butt-kickers and high knees en route. Select a partner.
Partner 1 does called exercise.
Partner 2 runs to centerfield fence of a nearby baseball field.
Flapjack and repeat for all four fields with Jump Ups, Derkins, Sister Mary Catherines and Incline Merkins.
Mosey to back field, dropping markers every 30 yards or so. Gather in far end zone for quick Mary recovery: LBC, Flutter
Suicides: Split into two groups along end line. Group 1 AYG to first marker (30 yds) and back. Group 2 starts when last man of Group 1 crosses start line. Repeat 3 more times at that distance.
Repeat for markers at 60 (3 times), 90 (2 times) and 120 (1 time).
Plank recovery, then slow mosey through the nature trail back to middle of field. More Mary recovery: Dolly, Protractor
Split into groups of 3.
1 goes to one end zone for Hand Release Merkins.
2 goes to the other end zone for Jump Squats.
3 runs from partner 1 to 2. Flapjack and repeat for about 10 minutes.
Mosey back to front field for more Mary:
CDD x 20 (not Mary, but still)
Russian Twist x 20
Heels to Heaven x 20
Done
Moleskin:
We covered 2.5 miles during the workout, mostly during sprints. About halfway through the suicides, Harley brought back high school football memories when he asked if we keep going until somebody throws up. Thankfully we were spared that scene.
My mid-pack view during the running allowed me to see Fletch, Harley, Hopper and a few of the young guys tearing it up. Nice work guys.
Announcements:
Hang out with the F3Golf crowd after their round at Olde Sycamore (around 5:00 I think).
Mud run signups open soon. Get your teams together.
There was something else, but things were blurry by this point. Add in the comments if you remember what it was.
Rubbin’s Racin’
17 of Area 51’s finest took on a beautiful morning, launching from a slightly different spot in the vast parking lot that holds The Rock. The Qs adjusted their weinkes accordingly and off we went.
Hopper on Q:
Warm up:
25 SSH
25 Peter Parker
The Thang:
Mosey to Rea Rd
Indian Run for 1 mile
7 s on hill with bear crawl up and lunges down
Merkins on bottom of hill
Squats at the top
Plank after
Catch Me if You Can:
Wide arm Merlin’s for first “lap”
LBCs for second “lap”
Plank in between and after
Circuit work at playground:
15 jump ups
15 pull ups
20 decline Merlin’s
20 Dollys
Repeat
Hand off to Gummy
Mosey to the park entrance. From there, AYG to the Rea/51 intersection, doubling back to pick up the PAX when you get there.
Mosey across the intersection (disclaimer) to the Calvary sign. Cross the front yard with carioca, butt kickers, frog jumps, etc. Gather at the top of the North Face.
North Face Race
20 of each exercise, then a lap around the trees to the bottom of the North Face, climb to the top and repeat for each exercise.
Squat Jumps
HR Merkins
Ankle Breakers (one legged jump up on to curb)
Carolina Dry Dock
Mosey to parking lot for Mary
Flutter x 20
Dolly x 20
Parker Peter x 20
Protractor
AYG back to the farther-away-than-expected cars.
Moleskin:
Lots of opportunities for racing this morning. From my position in the middle of the pack, it looked like Intel, Checkpoint and Kirk traded off the lead most of the morning.
Special thanks to Intel for letting me grab on to him as I went down the hill during the indian run. I was proud that I stayed upright.
Welcome to FNG Vortex (Calvin). I was trying to think of a good Presbyterian nickname for him (John Calvin), but didn’t come up with it til I got home – TULIP. We’re going to need to recruit another Calvin just for that handle.
Thanks to Hopper for a great first half. It made the second half rough.
Announcements:
Good word from Mall Cop to remember each other’s needs between workouts. Pray for The Rock (the guy, not the site).
I think there were others, but my son called me during the COT, so I lost the recording from here. Sound off in the comments.
Can I fire your 7 year old?
Posted by Gummy on behalf of Hopper (QIC).
17 pax and one FNG (Bing) decided to shake off the lbs accumulated over the weekend via too much Easter ham and pirating chocolate eggs from their kids’ baskets. Here is what they found at Base Camp:
The Thang:
Two warm-up laps around the parking lot with second lap inclusion of butt kickers, high knees and lunges.
COP:
SSH X 20
IW X 20
MC X 20
Peter Parker X 20
Arm Circles Forward X 10
Arm Circles Backward X 10
Merkins X 15
Mosey to the track:
Two Indian Run laps.
Catch Me If You Can:
Partner One starts to run while Partner Two completes 7 merkins. Once Partner Two is finished he runs to catch Partner One who then drops and completes 7 merkins. Partner Two continues to run and so on….
Round two of Catch Me If You Can was the same drill, but with LBC’s replacing merkins. Plank at the end of each lap.
Tunnel of Love on the Football Field:
This is where YHC may have rocked the boat with the pax. I explained I had scoped out the SCMS campus with my son the day before and that he claimed the football field was dry. Many of the pax disagreed with my son’s assessment and I heard a random “Can I fire your 7 year old?”.
17 men plank while one at a time, the 18th man crawls under the planking pax. I heard a lot of mumble chatter from the planking men about “the crawler” staying low while the crawler protested the planking men weren’t giving him enough room. Regardless of the moaning, we persevered and many recent newcomers to Base Camp got to experience their first Tunnel of Love, F3 style.
Mosey to Baseball Field Bleachers:
OYO rotation of 10 dips, 10 derkins and 10 pull-ups (X2)
Plank exercises a la Mall Cop (thanks for the spot, man!)
Mosey to the concession area with a Peter Rabbit tribute on the way via hopping up the steps.
Wall Work:
Wall squats complete with Arms straight out, followed by left leg up, followed by right leg up, followed by 25 air presses.
Mary:
Parker Peter
LBC’s
Freddy Mercury (normal speed and slow)
Flutter
COT
Great work today men! YHC started off a little rocky with some mis-Q’d cadence, but you hung in there with me and I appreciate you letting me lead. It was a real honor. Kudos to the recent additions to BaseCamp/F3 who showed up for the first time just two weeks ago (a la Simba, Big Top, Bushwood) and are already hanging with the pax and in many cases pushing the team. Keep it coming! Also, welcome FNG Bing and thanks SlimFast for bringing out a new member! I dare say we have been pushing the envelope some at Base Camp lately and incorporating some tougher routines, but the reception has been outstanding and unwavering. Fabulous work by all of the pax in attendance this morning and thanks again for letting me take a crack at Qing a great group of men!
Gummy, great take-out in ball of man and thank you!
Announcements:
Do not forget to register for the F3 golf outing scheduled for May 29. 140 players is the goal. Registration is open until May 1.
There will be a new Thursday morning Moderate work-out starting May 1 at Matthews Elementary School, Q’d by SlimFast.
New running heavy workout in Ballantyine (Swift) starts on Tuesday. Same site as Bagpipe. More details in a preblast on the website.
Posted by Gummy on behalf of Hopper
Moderately Soggy
Warmup:
Mosey to basketball court
SSHx20
IWx20
Mountain Climber x 20
Slow Squat x 20
Slow jog to concession stand for starfish:
Run from concession area to each of four stations at foul poles of ball fields. Jump squats, dips, sister mary catherines, Carolina dry docks, with 5 incline merkins at the concession area.
Repeat 3 times total.
Mosey to wall of school for alternating peoples’ chair and plank.
Mosey to parking lot for moderate beast. At each island, do 5 of the called exercise and return to start: merkins, squats, calf raises, SSH, burpees.
To the track for bear crawl and crab walk.
Gather under the school dropoff covering for Mary: Flutter, Dolly, Protractor, Peter Parker, Freddy Mercury, LBCs, Parker Peters.
Moleskin:
I not so secretly hoped that nobody would show up for a cold, rainy workout. I even tried to talk my 2.0 (Taffy) out of going after he got up. Hopper had told me he’d definitely be there, so off we went. Hopper was already there, Pele pulled in and then High Tide came in on two wheels at 7:00. Our attempts to stay relatively try were silly – puddles everywhere. It was a good workout though, and the rain wasn’t too bad. Once you’re wet, you’re wet.