I am late in getting this out and had to deal with the Wrath of Goonie on being late. So here it is for your reading pleasure….
11 men came out to help YHC celebrate what is his 2 year anniversary at Basecamp. Basecamp is where Big Tuna fist introduced me to F3 and it where I call F3 home (even though I do not post like I should).
The Thang:
Brief introduction and disclaimer before the doom in the gloom starts.
Short mosey to the adjacent parking lot for the COP
Next the PAX started the long mosey up Woodfox Dr. followed by a right onto Rounding Run Road (about 1/2 mile). After a quick stop at the corner of Rounding Run Road & Rounding Run Road. We proceeded run the loop of Rounding Run Road, all the while stopping at each of the 4 speedbumps to so merkins x 10 (40 total). This loop is about 3/4 of a mile with some decent hills in it. Goonie even pointed out we did the harder of the two directions.
Once the 6 joined up at the finishing spot, the group did LBC’s x 15.
Short mosey back to Woodfox Dr and the pax then did Plank Jacks x 15.
We the moseys back up Basecamp and circles up for a Round Robin. Everyone had a chance to choose an exercise of their choice and lead the group. Q fail in not remembering all of them and not having them in order. I am sure Goonie will “help” me remember them all.
Next we mosey’d over to the bathroom and did 2 rounds of peoples chair:
We then grabbed a lifting rock
Finally we mosey’d over to the starting point for the final COP
Thank you to everyone for coming out and participating with me. I really appreciate everyone participating in the round robin and felt it was a great way to include all the PAX.
YHC had the Q today on what is his 2-year anniversary posting with 17 of the finest men in Charlotte. Sadly, Big Tuna is still nursing some injuries and was unable to make it, as he was the person that introduced me to F3. None the less, fun was to be had by all.
The Thang:
After a quick introduction for those who may not have met me and disclaimer, we were off and running.
Short Mosey from the movie theatre to the parking area in from of Smoke BBQ for some COP
Mosey’d across the street from Stonecrest to the town house community.
Mosey back across the street to the area behind Target for a little speedbump fun
Slight mosey around the corner for some partner work
Another slight mosey to the corner of the parking lot in front of Target
Yet again, a short mosey over to the far side of the movie theatre for some people’s chair
Last mosey over to the starting point for COP/COT
Announcements:
YHC has the Q at Basecamp on Monday. All are welcome, as it will be the second of my two anniversary q’s.
Saturday at DiVinci is the debut of Fredo as a Q (VQ). Those who can come out and support him, please do.
Fight Club is back in session, Fridays at 5:30am located at Elon Park
Brew Run Saturday starting at NODA and heading towards SouthEnd
Convergence next Wednesday at the Maul
19 of the finest students made the trek to Basecamp for the first day of “School in the Gloom”. Class was in session with Professor Torpedo leading todays lesson in “Beat Down 101”.
The Thang:
YHC lead the Pax on a little mosey tour of he school parking lots. The group then circled up the start of the lesson.
Chapter 1: The COP
There are several convergences happening:
21 men (20 veteran and 1 FNG) came out the warm humid morning to put in some sweat equity.
We started out with a light mosey and circled up for the start of a great morning. After providing the disclaimer and welcoming our newest FNG, we got right to it.
The Thang:
Started out with the following the COP:
From there we mosey’d up the first row of parking in front of Target. There we lined up in a row for a round Indian Plank. Same concept as an Indian Run but done in the Plank position.
Next we lined up along the first row of parking and did a round of 2 Steps forward and 1 Step Back. It was later renamed as the Paul Abdul by Heartbreaker.
I instructed the Pax to run 2 rows ahead and do 5 Carolina Dry Dock and then turn around and run back 1 row and do 10 Squat Jacks. We washed, rinsed and repeated this for a total of 20 times.
After it was all said and done the Pax completed the following:
From there we mosey’d to the parking lot in front of the movie theatre and had the Pax form teams of 3 for some de-constructed Burpees. Partner 1 stayed at the starting point and Started with Squats. Partner to mosey’d to the other end of the parking lot and started on Plank In and Outs. Finally, partner 3 ran down to partner to and relieved him of his exercises and started the cycle. Once the teams finished up the Squats and Plank in and outs, they moved onto Merkins.
We ended up doing the following as a team once completed:
Next we mosey’d to the side of the movie theatre for 2 rounds of People Chair. The first round we had our arms raised and the second rounds had air presses (civilian count) x 40.
We then circled up as we were nearing the end and finished strong with the following:
The moleskin:
YHC was impressed how all the PAX came out in beast mode this morning. We finished up the Paula Abdul and the de-constructed burpees much faster than expected and it left me needing to fill some time.
YHC actually thought we had 2 FNG’s today but one turned out to be Heart Breaker without a hat on. It seemed to throw off a few of us.
There was some great mumblechatter all workout, especially when we did LBC’s at the beginning.
Welcome to Penalty Kick (Drano brought him out) and we hope to see you more as you visit family in Charlotte.
Great Job to Philmont for 2 days in a row…One more day make it a habit and keep up the good work
Big Thank you to Big Tuna for taking us out at the end with a great payer.
Announcements:
F3 Golf on July 29th and all proceeds are going towards F3’s Leap Expansion. Information can be found at http://f3golf.com/
F3 Dads – Saturdays with a 9 am start time. Please bring your 2.0’s out and show them what we do. There are two locations, with the first being at the Bull Ring in Ballantyne and the second at Col. Francis Beatty Park.
Bucky has the Q this Saturday at da Vinci, with a start time of 7 am.
This morning 26 of Charlotte’s finest men and 1 of Savannah’s finest joined together for YHC’s VQ. After some general chit chat I warned everyone that I was not a professional and that it may be in their best interest to modify as needed. I did give myself an out as I stayed in a Holiday Inn this past weekend and that it may help save my Q skills. After a brief welcome to the FNG’s, the fun started and went a little like this:
The thang:
We started off with a quick lap and a half around the parking lot and circled up into the COP for the following:
Next, I instructed Pax to partner up and grab a “lifting” rock from the pile near the stairs and make their way down to the bleacher area to make more memories.
With everyone assembled we set off on our next adventure:
Then the confusion set in as I failed to instruct the teams that 1 partner stays to do the exercises and the other partner runs up the stairs and back / then switch with their partner. Thankfully some of the veteran pax slapped my hand and helped fix the situation.
Once completed we did 10 burpees OYO
From there we mosey’d back to the parking lot, while dropping off our “lifting rocks”.
Everyone then lined up at the first basketball hoop and ran what was their first suicide (using the next the hoops as turn points)
After this we did (7) 8 Count body builders. OYO
Next we repeated the suicide run and finished this off with (5) 10 count body builders OYO
Fireman Ed then next volunteered to lead the group in his favorite form of punishment – The Jack web. As we counted our way up to 6 Merkins and 24 air presses, Simba and Fireman Ed put on a display of Jack Web Patty Cakes. It almost got weird…Just Sayin
We moved on to do 2 rounds of people chair. The first round we held our arms out and was assisted by Simba with a nice and steady 10 count. The second round included lifting out left legs up and then out right legs up (yes, we put our left leg down first).
We mosey’d back to the parking lot and circled up for a few more moments to remember:
The then led to the final two exercises of the morning. I asked the Pax to join me in doing 22 Merkins and 1 more 8 Count Body Builder OYO. These were to represent the 22 Veterans and the 1 Active Duty member who commit suicide each day. I want to thank everyone for participating in the part with me. Vet myself, this portion hits close to home.
The moleskin:
This was a big group today and was more then I was expecting and it was good to see 2 FNG’s join the fun – Tin Man and Crayola. Welcome guys and please come back. I don’t want to be known as the guy who scared off the FNGs on his VQ.
Thank you to Twinkle for joining us today all the way from Savannah
Not sure how many pax have done a 10 count body builder before but I have been waiting a long time to do some with the group. These were a favorite (along with 8 counts) of my boot camp instructor. A shame Big Tuna wasn’t there to enjoy them with us.
I wanted to again thank everyone who participated today and for all the guys who hung back with me the days I was the slowest. Also want to thank everyone who has encouraged me, especially when I was at the back of some of the many runs we have done together. I had a lot of fun with this and plan to Q more in the future.
I want to send a big thank you out to Big Tuna for introducing me to F3. More times then I can recall, he has EH’d me into posting when all I wanted to do was sleep in.
I am looking forward to comments on today. I would love to hear from you guys on what worked well and what didn’t
Lastly, thank you to Simba for taking us out of the COT with a great prayer.
Announcement:
Please get with Goonie and Simba if you are interested in Q’ing at Basecamp. They are looking to fill Q spots.
F3 Dads – Saturdays with a 9 am start time. Please bring your 2.0’s out and show them what we do. There are to location with the first being at the Bull Ring in Ballantyne and the second at Col. Francis Beatty Park.