After six straight days of rain, 14 men decided it was time to ignore the humidity and jump into some action at PDS. The air was THICK! But the workout we had to endure was even thicker. Here is how it went:
Warm Up:
Mosey to track for Catch Me If You Can. Partner 1 runs while Partner 2 does 10 air/jump squats. When Partner 2 catches Partner 1, they both stop for 10 regular squats. Partner 2 then runs on while Partner 1 does 10 air squats…..and so on
Plank up
Run around the track with 100 on-100 off-100 on-100 off.
Wall work
Round 2 of Catch Me If You Can. Partner 1 does 10 monkey humpers while Partner 2 runs. Flapjack upon being caught.
Run around the track with 100 on-100 off-100 on-100 off.
Mosey to the basketball court: Circle up for:
Mosey outside the campus front gate to the hill on Glen Oaks Rd. Time for Triple Nickel. 5 sister mary catherine at the bottom of the hill and 5 SSH at the top of the hill. Horeshead told the pax he would tell embarrassing stories about from BRR if we kept running….knowing he had good material I backed down from 7’s to Triple Nickel.
Russin twists while we wait on the six.
Mosey back to PDS campus and stop at the bus parking lot. Partner #1 runs the perimeter of the bus lot while partner # does siad exercise. Flapjack. Exercises included:
Mosey back to the front of the fieldhouse and that is a wrap!
Moleskin:
It has been an unfortunate while since I have been at The Charge. There is no lack of AO opportunity. I wanted to keep us running more than anything and we covered 3.4 miles (I told you all wrong at COT that it was 3.25…my apologies) of hills, track and parking lots. Just awesome!
My partner was Krypto. I don’t know how he does it, but it always seems like he GAINS strength during the workout instead of loosing it (sandbagger or strategist?). Thanks for hanging with me this morning Krypto! Welcome FNG Hold Out! We hope to see you back next week! Strong work today.
Baracus, thanks so much for the chance to lead! It was an honor!
Hopper
Announcements:
Thanks for the take-out prayer Baracus!
9 pax including 1 FNG (Victor S: Murtaugh…..originally from Gloverburg, NY….Danny Glover starred as Murtaugh in Lethal Weapon….Victor is now Murtaugh….t-claps to Backdraft on the dubbing) showed up to The Rock for a wet Fall challenge. Nasty rumors began over Twitter last night that The Rock had shut down. Nasty propoganda from our faux foes at Day Zzzzzero! Not to worry Area 51…The Rock is alive and well and will always be pumping (there’s a grapefruit for you Spackler…..you’re welcome)!
YHC noticed we had not recently taken the pax off campus in quite sometime. As beautiful as the Calvary campus is, we needed to stretch the wheels out in the neighboring hoods. So off we went…..
Warm Up in front church courtyard while two dudes tried to find their way into the church and laughed at us working out:
Mosey to Davies Park with a planking at the intersection of Rea and 51. Flipper led LBC’s at Davies while we waited on the six. Cross the street to Windswept. Traffic was treachorous in Windswept due to multiple garage sales going on, but we pushed on. At the intersection of Windswept and Nora’s Path Rd, we paired up. Partner #1 runs to the cul de sac on the west side of Nora’s Path and Partner #2 runs to the cul de sac on the east side of Nora’s Path. Each man does 10 merkins in the cul de sac and when they meet back up at the intersection they complete 20 hand slap merkins. Repeato with heels to heaven in the cul de sac and Fire Mary with partner.
Cross the street back to Davies Park and head to the playground. We tackled rounds of pull-ups-derkins-squats in count of 10-15-20 followed by another round at count of 15-20-25.
Slow mosey to the other side of Davies to the road leading to the dog park. Begin running 80% of mile pace to dog park/rec office, but at each parking lamp (there are at least six), stop for 10 monkey humpers. Plank up at rec office, then turn around and run back to the Davies gate, but this time stop at each lamp for 10 plank jacks.
Begin mosey back to Calvary. Stop at Cary Ridge Drive for 15 OYO jump squats and 15 SSH. Continue mosey to intersection of Rea and 51 and stop for 20 flutter. Mosey the remaining route to the front parking lot of Calvary.
Suicide runs to the first four islands and back.
Mosey to the cars. As YHC checked his Garmin, we were at 3.85 miles. We needed to hit 4 so we made two 100 yardish dashes, followed by a chaser of 35 LBC’s.
That’s a wrap!
Moleskin:
It is days like this that make me extremely proud to be a member of F3 Nation. We had a FNG who gave it his best! Murtaugh did everything the rest of us veterans did, but when he was visibly getting gassed and needed encouragement, I never needed to say a word. Every single pax spoke to him and gave him kudos or slapped him on the back to let him know he wasn’t alone. I never asked any pax to hang with him on runs, but men just stepped up and did it. He kept a smile on his face and kept saying how the workout was “great”, but he would not have done that if not for the other 8 men there who lifted him up. It made me proud. Sweet work Murtaugh and we expect to see you back next Saturday…..The Rock and any other AO will always be open to you and you will always get the same reception!
Flipper…great to have you back after a 5 week IR. It didn’t show!
Harley….thanks as always for exhibiting your quiet, yet effective leadership to the pax.
Backdraft….Aside from creating a great nickname this morning, you killed the workout, too. You claim you’re not a runner, but you were always at the front. #sandbagger.
Ironsides….everytime I work out with you, you look faster and stronger. Unreal!
Jamboree…at one point you commented on how you could barely finish your first workout. Today, we could barely catch you!
Fault Line….Glad to see you at The Rock this morning. I still enjoy swapping same leg BRR stories with you and the pain is beginning to subside, including the “emotional yardsale”.
Boerewors….Thanks for bringing out Murtaugh! He’s a great addition. Good talking South African cuisine with you (is sausage a cuisine?)!
Murtaugh…..you are part of the brotherhood now, man. Keep coming out and you delivered more inspiration for us than we did for you today!
Announcements:
Flipper, thanks for the great prayer in BOM!
Next up is ABBA! That boy does not stop so bring your A game!!
The tweet went out late Sunday from Simba. Even though the Panthers had a “W” on Sunday, Base Camp would be going right back to basic blocking and tackling. Simba was so pumped he showed up in his Kuechly jersey! The truth is we never blocked and we never tackled, but we did run, catch and throw. Here is what 24 hungry grid iron pax got done this morning:
Warm-Up:
Two laps around the parking lot to include high knees, karoake left and karoake right.
Circle up!
With football in hand, I told Big Tuna across the circle that if he catches the ball when I throw it we do 15 of the exercise. If he drops it we do 30. The boy came through for us and caught the ball like Dez Bryant on a slant. We did have one drop during COP as the ball got passed around. Overall, we did:
Mosey to the track. With three lines and three footballs in the hands of Big Tuna, Purple Haze and Big Top, we did two laps of an indian run. Last man in line runs to the front and hands off the pigskin to the first/second man in line. Ball gets passed all the way back the line until the last man gets handed off and runs to the front….and so on. 10 squats to the team that drops the ball, but no fumbleitis occurred….during that run (foreshadowing?)
Mosey to the football field and line up at the south goalline. Time for tunnel of love. Last man in line crawls through the tunnel then throws the ball back to the end of the line….and so on. Two full rounds.
Mosey back to the south goalline. Time for a self dubbed exercise named “Glory Days”. The ball gets tossed to one of the men on the goalline. He throws the ball as far as he can then calls out an exercise. The pax drops and does 5 of the exercise, sprints to the ball and does 10 of the exercise, then sprints back to the goalline and does 15 of the exercise. Choices included (sound off on those I forgot):
Mosey back to the track for two more laps of an indian run. This time the pax of each line spreads out for the last mine in line to weave his way up to the front. Insdie track team did have one fumble….that’s ten squats boys!!
Plank as we wait for the six.
Mosey up to the parking lot and split into two lines…..throwing and receiving. If the receiver catches the ball we do 15 of the exercise. If he drops it we do 30. Mary exercises included:
That’s a wrap!
Moleskin:
I have unfortunately not been to Base Camp in a while, but man….it has grown! 24 pax strong and every single dude brough it today.. Great to see familiar faces and new! Great to catch up with pax I have not seen in a while and meet new men who have strengthened the bond that is F3!!
Simba and Fireman Ed, thanks so much for giving me the chance to lead this morning. And pax, thanks for giving me the chance to lead you all in a little fun this morning. I had a blast!
Announcements:
Blades of Glory speaking tonight at Church of Charlotte at 6:00
Start bringing headlamps to Base Camp
Simba…thanks for the great take-out!
11 hungry pax showed up at Peak 51 this morning for some entertainment. Not the same entertainment that is sitting in Stumptown Park across the street a la the Merry Go Round and Tilt A Whirl, but manly entertainment full of running and gasping for air. Here’s the festival of fun that was provided:
Warm-Up:
Mosey to the parking lot in front of the community center for:
Mosey to parking lot behind the bank for the merkin circle:
In a tight circle, all men got down in planking position, then had to shuffle based on what YHC called out:
Slow mosey back to Sadie St. Time for Catch Me if You Can:
Once at Baucom Park, grab a bench for :
Indian run back to Matthews Elementary. Back at lot in front of community center, partner up again. Partner #1 runs laps while Partner #2 does called exercise, then flapjack:
Mosey back to the baseball field hill for triple nickel:
It was at the bottom of the triple nickel run that I made a big “uh-oh”. I asked Freedom to provide a 10 count, but instead of calling him Freedom, I called him “Liberty”. I knew his name had something to do with a national virtue, but not cool at all YHC! Freedom was a total gentleman and shrugged it off like a champ, but my apologies just the same brother!
We moseyed back to the point of origin for some mary when Slim Fast informed me we were at 1.93 at mileage. We ran the additional .07 to make sure we hit 2. Mary included:
Mosey back to the cars….that’s a wrap!
Moleskin:
I had a blast today boys! Thanks for letting me lead Slim Fast and Geraldo! We got a little bit of everything in this morning and the crew really stayed together. Lots of encouragement and gutting it out…..that’s why we show up at 5:30 every morning! Great work! Kotters to Crabcake who just came back after 6 weeks or so out…..it didn’t show Crabcake.
Thanks again pax……I am certain I benefitted the most from this morning just given the opportunity to lead such a great group!
SF, thanks for the great prayer during BOM!
Hopper
Announcements:
The following is posted on behalf of Buttermaker who came out swingin’ for his inaugral Q at FastTwitch:
24 men (and Swayze) showed up this morning to sweat it out
The Thang: Bypassed the traditional warm up….hit the disclaimer and headed out to 51 for about a 3/4 jog up to Raintree.
Suicides down a dark dead end street that ended up being about 1 mile in distance
Regrouped and headed to the far side of Windbluff:
Parntered up for a friendly game of Catch Me if You Can:
Headed back to the dreaded dead-end for a last round of suicides that we didn’t get to completely finish due to timing
Hit 51 for the last 3/4 mile run back to where it all began
All said and done, all got in just below or just above 6 miles and a good amount of merkins. Strong effort by everyone on yet another humid morning. Nothing out of the ordinary to report…TL assumed the lead basically right out of the gate, Tiger Rag yet again boycotted any and all activities that wasn’t running, and Swayze had his shirt off before Spackler even had time to break wind. I appreciate the opportunity to lead for the first time and look forward to the opportunity to do it again.
Announcements:
Southern Discomfort this Saturday. Ping Spackler if you want to meet up for the 10 mile option.
Nine studs started off their day at Hydra this only semi-humid morning. We had police escorts the entire time due to it being Puddin Pops’ birthday (technically yesterday) and reasonable fear that the paparazzi may converge upon and interupt the workout should PP decide to go shirtless on his 38th special day. With a cruiser parked in the OPE lot, one parked in a driveway we passed and another driving past us during a run, we felt sufficiently flanked. So off we went:
Warm Up: Mosey to field behind OPE for:
Shopping for PP’s birthday:
We headed to Harris Teeter so we could pick out some balloons and cake for the big day. We partnered up for the approximate 0.75 mile jog there and on my notice, partner #1 would do 10 merkins while partner #2 would do 10 squats. Flapjack on each alternating notice. Unfortunately, HT was all out of birthday trimmings so we circled up for 38 LBC’s in the medical plaza parking lot behind HT instead.
Staying in the parking lot, we jumped into a merkin circle. Tightly assembled, we did the following:
Run back to OPE with partner #1 doing 5 plank jacks on my notice while partner #2 does 5 SSH’s. Flapjack on alternating notices.
Once back to OPE, we headed to the playground. Staying with our partner, #1 would conduct given exercise while partner #2 ran to assigned destination and back. Flapjack upon return:
Gassers in open field:
With a ten count provided by each of the 8 pax (YHC excluded) in between sprints, we ran from the fenceline to the batting cages (75 yards?) AYG.
Mary Cool Down:
That’s a wrap!
Moleskin:
I love the workouts where the pax stays together the whole time! It not only makes it easier as the Q, but it mainly provided great 2nd F, which we had plenty of today! Gummy provided his ample amount of Q heckling throughout, we got to celebrate PP’s birthday and we got to catch up with Mall Cop who has been nursing himself back to health the last few months (although he stuck with it the whole time so the IT band must be hopefully feeling better)….great time! Every single one of you brought it this morning. I worked with Pop Tart for at least five years in a former life and never knew how fast he was at sprints….then again I never raced him to the copier back then. Strong!! Tackling Dummy, great to make your acquaintance man and hope to see you in the gloom again soon! Huggie Bear, you have been quickly moving up in pole position man! Each time I see you, more strength and speed get displayed. Harley, it is always a pleasure….sometime you will have to teach me how you stay so calm and relaxed regardless if you are recovering or in the midst of pain….impressive. And Ironsides….way to earn the extra credit by running it in and back to home….Fast Twitch boys, look out!
I hear through the grapevine we covered about 2.75 today. I wanted to get 3 so I apologize for not paying better attention toward the end to our mileage, but I still feel beat….hope you all do, too!
PP, thanks for the chance to lead! It was an honor. Happy birthday, bro!
Announcements:
Southern Discomfort is Aug 1. Register on the site so we know how much water/gatorade to make available. This is the last day to order the official t-shirt for the event!
PP….Thanks for the great take-out!
Hopper
Posted on behalf of IronHorse after his excellent lead this morning at The Rock:
8 hearty men gathered on the baby’s-bottom-smooth parking lot of The Rock to enjoy the crisp, fall weather and a little fun. Two part disclaimer issued: not a pro (duh), and early warning that YHC was still nursing a sore knee from Sanka’s backward hill sprints from Fast Twitch on Wednesday. I think he is trying to shake me off of his BRR team. #likegumonashoe.
Mantra of the day “If you can’t do it, don’t Q it”….could be some audibles.
The Thang:
Off we went for a slow mosey to the front lot. Circle up
COP:
Mosey over to the Hot Box to continue the warmup: (some questionable chatter in the pax that I will be turning over to HR tomorrow to see if there should be discipline)
Bench Tabata (25sec/10sec), 5 rounds each of:
Ok, got a good sweat going now. Mosey to the playground – partner up.
Mosey to the rock pile – find one for lifting not carrying.
Line up on the 3rd base line – still with partners:
Mosey through parking lot for 30 sec water break (Safety First). We left the Goldfish and Juice Boxes in the car until after the workout. Mosey to the middle of the front field.
Find a new partner.
Mosey back to parking lot. Groups of 4 for sprint relay.
Moleskin
Honor to lead the pax this morning. Was hoping the cool weather would have arrived already….not. Due to the 10th Anniversary Murph on Sunday YHC executed a last minute change in the Weinke. The Real Soul Crusher will have to wait until next time. Good group out there – all working hard – good fellowship – minimal heckling (due to the heat). Great takeout by Godspeed.
Announcements:
– Murph scheduled for Sunday at 0700 launching from South CLT library on Rea Rd (next to Calvary) and running to Day Zero AO. Sunday marks the 10 year anniversary of Lt. Michael Murphy’s death. Check out the preblast for more info. http://f3nation.com/2015/06/23/pre-blast-the-murph-for-lt-murphy-628/
Eleven men descended on The Rock this morning for a field trip. I did some homework on recent Rock workouts and it had been 6 weeks since we went off campus….we were overdue. My oldest son jumped in the car with me last night and we did some recon to figure out our route. We came up with a strong trek, but the capper is we noticed all of the cul-de-sacs along the route. Hence, we created a workout called “No Outlet Hell” (I used Heck with him since he is 11, but you get the idea). So, after a quick disclaimer and warm-up we headed off the best AO in Area 51 and began our tour of purgatory. Here’s how it went:
Warm Up:
Mosey to the front courtyard for:
Mosey to entrance of Carrington Swim & Racquet Club on Cary Ridge for planking. Then, explanation of No Outlet Hell. Goes like this….there are 8 cul-de-sacs in the loop of Cary Ridge-Coburn-Bevington-Rea. At each cul-de-sac, we will run into the No Outlet and do 20 reps of said exercise. Here’s the breakdown:
Indian Run back up Rea Rd to Calvary Church (the total trek was just over 3 miles).
Plank at the top of entrance #4 at Calvary. Slow mosey to the hotbox for a water break, then:
The Q needed more recovery so we stayed in the hotbox for some mary:
Slowest mosey possible (we were pretty wiped by now) to the soccer fields. We did ten 100 yard dashes with 10 counts in between.
With one minute left, we mosey back to the cars and completed a 4.09 mile morning (for the record, that’s 0.79 miles more than Day Zero covered……#minorleague).
Moleskin:
The only thing I can do right now is type……I can’t do another merkin, I can’t do another dip and I am certainly not going to run any further today. The pax today was EXTREMELY strong! We all stuck together and if anyone needed a breath catcher, we all needed it and it was welcome! NOBODY backed down! Phenomenal work boys and it was an honor!
Moments I enjoyed today:
Real honor here guys! Thanks for a great morning! Next up is Iron Horse. I believe his email to Gummy and I yesterday read “Make sure to bring your jock strap….if you own one”. Sounds like a tough one coming up.
Announcements:
Gummy, thanks for the great takeout!
Hopper
22 pax set out this morning to venture through streets we have not yet traversed at FT (at least not over the last year or so). I advertised in a pre-tweet yesterday that it would be all Piper Glen. False advertising is everywhere people,…don’t be so naive! It took us a while to get to PG, but once we did it was worthwhile (I hope……I think…..feel free to sound off). This is the route we took:
The Thang:
After a quick disclaimer and a foreshadowing that we would do a few merkins for those enrolled in the 10K challenge, we did a warm-up run to Davies Park. Once there:
Then, partner up and cross 51 into the Windswept development. Nora’s Path has two cul-de-sacs at either end of the street. Partner #1 runs to one cul-de-sac while Partner #2 runs to the other. Each does 10 merkins OYO in the cul-de-sac then comes back to do 10 hand slap merkins with partner. Repeato via flapjack direction.
Head out of Windswept toward Calvary Church. Stop twice to gather the pax and to conduct some working recovery via LBC’s at Rea Rd and 51 and low-slow-squats at Elm Rd and 51. Turn left on Elm and into Ballantrae Village development (the first true sign of Piper Glen).
At Nuthatch Rd, another cul-de-sac, but with a nice peak and valley feature, we did 10 jumping lunges twice at the “summit” and two other times at either end of the street/valley (total of 40).
Head out of Ballantrae Village to the entrance of 4 Mile Creek Greenway at Bevington and Rea Rds. Merkin receovery while we wait on the pax.
Head across Rea to “Piper Glen Proper” to Enclave Circle. Partners run in opposite directions and when they meet at halfway mark and finish, they trade off planking derkins (10 counts).
Head back out to Bevington and hang a left. Mosey to the intersection of Coburn and Bevington. Catch Me If You Can down Coburn with 10 merkins for the prey. Once at Brownes Pond, indian run back to SCMS.
That’s a wrap! Final tallies:
Moleskin:
So, let’s address the two elephants in the room! 1) Yes, I know we didn’t exactly hang in the truest boundaries of Piper Glen all morning….we experienced the dangerous, edgey atmosphere of both Windsept and Ballantrae. I am glad a few of you packed mace! It took a long time to make the 6.2 mile rounder, but I was itching to use that Nuthatch hill. 2) We finished 6 minutes overtime. I know this not from just my watch, but via the comments “You suck, dude!”, “You’re lost!” and “Ever look at a map?”. All valid comments and questions, frankly. I promise when I clocked this originally it was 5.8 miles, but maybe it’s time to take my Tahoe in to check the tripometer.
Y’all crushed it this morning and it was a real pleasure! We had a few moments waiting on the six, but honestly the pax stayed together really well overall given the mileage. I did ask Mr. Brady at one point, “Did I bite off too much here?” while we were coming down Elm Lane. Mr. Brady gave me his best smooth voice and responded with “Well, that depends on the rest of the ride home”. Thanks for being cool to me Mr. Brady, but I think I goofed a little. Please forgive boys!
Haze and Turkey Leg, thanks for letting me lead!
Mr. Brady, thanks for the great take-out prayer!
Announcements:
Hopper
A baker’s dozen including the men of Olympus, the men of The Rock and a FNG (Rob M aka Bait) converged on the grandest AO in Area 51 for a true smoker. We tackled the lungs, the arms, the legs and the core. YHC is feeling it this morning for sure. Thanks to Ickey Shuffle and Gullah for bringing a lasting taste of Olympus to us. Here was the recipe:
After planting the two SFs, greeting Mall Cop, Frasier and Strange Brew who were all there for an early Pre-KB workout (but had to exit for other HCs) and setting up the coupons brought by Ickey Shuffle, we circled up for warm-ups including:
Hopper on Q:
Mosey to front lot. Suicide ladders with counts of 10, 15 and 20 at each turn-around. Exercises included:
Mosey back to basketball court area:
Ickey Shuffle on Q:
IS brought equipment for 10 pain stations. Some allowed for doubling up and the timer for each circuit rotation was one man running from the baseketball courts to the side door of Calvary, touch the building and run back (maybe 300 to 400 yards total). This continued for roughly 35 minutes with the following circuits and each man rotated through each station at least three times:
Gummy on Q:
Time for some Mary. Mosey to one of the back lots and line up abreast (Gummy fancies himself an abreast man). Get on your six and complete 15 reps of each Mary exercise…..but wait, there’s more! When finished with each exercise, stand up and run a 50 yard dash to one of the street lamps. Turn around, catch your breathe for five seconds and run back the 50 yards to your starting point for next exercise. Mary included:
Finish up with a AYG back to The Rock and Olympus shovel flags.
That’s a wrap!
Moleskin:
There were several observations made during this workout:
This was a great workout! Thanks again to the men of Olympus for converging with us and helping make it a great morning. Everyone hung tough the whole time…..great work by the pax! Welcome FNG Bait who was brought by Ickey Shuffle. We may not see Bait on a regular basis as he lives in Sarasota, FL (he runs his own fish chartering business, hence the name). We got him thinking about a Sarasota expansion, though! Glad you made it The Rock, brother! Great work!
Next up is SlimFast….that man likes to run so be ready!
Gummy, thanks for the ending prayer!
No announcements.
Hopper, out!