Base Camp PreBlast: Looking for some Good Living.
Come out Monday 10/20 for a dose of Good Living. Don’t know what that is? Ask a friend or a stranger and then grab your gloves, head lamp and prepare for some serious work. DFQ will be in full effect. BRR, Mud Run, Spartan things, Xfit Games pale in comparison to the world’s toughest challenge. ‘Merica man, ‘Merica.
Bring your ruck, bookbag, manbag, whatever and we will fill it with some bricks and get to work. No sack? Don’t you worry your perty lil heads. There will surely be something for you to carry.
Keeping it simple
It was muggy and the murph was on the prowl. Pre kettle bell was a flop. Spinner and udder shot the stuff for 15 mins while waiting on passport to arrive. Basecamp will try pre KB again. Watch out for preblast a and or tweets.
With 10 reluctant fartsack forsakes gathered we headed out for a Hero of a workout.
the thang: The Murph (abbreviated)
SCMS > Davie Park .7 miles
stops along the way. Corner for merkins x 10 IC, midway for SSH x 15 IC, davie entrance plankorama. All gathered up we head for the playground.
partner up and help your buddy. 50 pull ups, 100 merkins, 150 squats. 1/2 murph. 5 sets total = 10, 20, 30
plqnkorama and Mary when your done.
all gathered up. Head back to AP
stops. Midway for plank, corner for Mary, home for some more Mary.
mary: lbc, Freddie mercs, dolly, ccv
still got 30secs according to simba. 5 burpies oyo
Moleskin:
this might have been the first murph for our moderate basecamp workout. Proud of everyone for gutting it out. It’s simple and rediculously hard. DFQ. Glad to have led this morning. Strong send off by simba. #preacherman
Announcements:
f3 young life mudrun. Sept. Check site for details
f3 dads this sat
f3 camp aug 15-17 register online
prayers for pele’s wife, undergoing kemo, and family
Finiding your animal spirit
YHC painstakingly took voice recorder notes of Pax names and announcements and then promptly deleted the recording. Many thanks to The Stand Pax who came up with all 28 names. Sound off in comments about announcements. On to the show!
28 of A51’s brethren forsook the fartsack this morning to take a trip both body and mind to find their true animal spirit. YHC was their guide and intended not to disappoint. (9 crazy animals showed up early for some Kettle “Ball” Bell warmups)
MWP (mosey with pain)
Run about 200 meters, give or take, and settle in for an exercise IC x 33, get back on the horse and mosey some more, exercise, mosey, exercise… you get the picture.
- Side Straddle Hop
- Imperial Walkers
- Merkins (Q-failure was imminent)
- Squats
The thang – Ark loader with tribute – Aquatics center. Partner up, P1 perform animal exercise for 5 parking spaces, 12 tribute exercises, 5 more spots, 11 tribute, last 5 spots, 10 tribute. Run back to partner, Flip flop exercises. P2 does tribute exercise x 33 till P1 gets back. Plank till all are done.
- Bear crawl, cdd (12, 11, 10)
- Bunny hop, bombs jacks/star jacks
- Duck walk, jump squats
- Crab walk, Russian twist
- Dragon walk, merkins
YHC’s goal was to inflict maximum muscle failure. Mission accomplished. With arm’s, legs and core smoked we took a stroll next door to check into hospice care, and meet with Mary.
YHC asked Chelms what his fav Mary was, his reply “______ , uh I don’t have one”. Turning to contestant #2 (Purple Haze), he answered, “Alternating speed Freddie Mercury’s.” Good choice my friend.
Mary
- Alt Speed Freddie Mercury – IC x 33
- LBC – IC x 33
- Flutter – IC x 33
- Heels to Heaven – IC x 33 (crowd pleaser)
Get em up and mosey back to shovel flag. WAIT! I still have 2 minutes and we havn’t done any Burpees. WHAT!!!
Grab your partner and get to 33 Burpees any way you can.
Moleskin
Although it may seem like a special theme was present in 33, there was none. YHC is 33 and has been for about 9 months. YHC did just mark Memorial Day as 1 year F3 strong. For all you sports fans out there keeping track. The Pax hit anywhere from 600-650 exercises this morning. Plenty of mumblechatter from the usual suspects. After learning the theme, many tried Q-jacking to lessen the beat down. C’mon Son! Merkins IC x 33 was more than difficult, and YHC was chastised multiple times during the work to see if he had what it takes. Fortunately for YHC, a garbage trunk came danger close to our AP and we held at 28. With the “danger” past, we continued on. Nothing like stopping and having to start up again. Ark Loader never disappoints. From the looks of it, Hannibal is a Crab, Cane, Checkpoint and PH are Bears, Runstopper is a Dragon (understandably so), Fraiser and a few more to my right were Bunnies, and Chelms turned out to be a Monkey (wait, did we do Monkey Humpers?) Sadly, YHC is still an Udder. I suppose there are worse things.
Strong work from a remarkable group of men. Many thanks in letting me lead you around our little chunk of A51. Thanks for Hops taking us out in BOM.
Thanks also to the Groundskeeper who gave us the stank-eye as we exited the parking lot. He was eager to get his shipment of sod.
Announcements
Billingsville 5K tomorrow. Help the school win 10K. See site for PreBlast
Summer volunteer opportunities – See Chelms for more info
A51 CSAUP Olympics 6/14 – 6am?
A51 Pool Party 6/14 – See site for details
Campus tour
12 men and 1 ruck-tard joined together to take the full campus tour of SCMS. And surprisingly, everyone was on time. No LIFO award. #dowork
mosey parking lot and circle it up.
Ssh x 10, IW x 10, Arm circles x 10 front/back, Mtn Climbers x 10
10 burpies OYO
moset to football field
merkin-fest – Regular x 10, Wide x 10, Diamond x 10, hand release x 10
forgot the 10 burpies. Won’t happen again
mosey to stairs, rail walk on the way
grab a step and proceed to calf raise and one legged squats. Reg calf x 10, left then right legged squat x10, toes in x 10, squats, toes out x 10, squats
10 burpies oyo
mosey to baseball fields
Suppine pullups x 10, dips x 10, cdd x 10, reverse squat (1 min intervals) start in down, do squats, hold in down. #crowdpleaser
10 burpies oyo
mosey to parking lot
mary-thon – grab some curb. Lbc x 10, dolly x 10, flutter x 10, Russian twist x 10
10 burpies oyo
mosey to end of parking lot
line up for warrior lunge. Lunge parking lot. When legs reach exhaustion work on form.
Dancing with the stars to wrap it up. 2 sets (1 min intervals)
announcements
go ruck – 3/14/14
brr – contact Baracus. Last chance
Gauging interest in another basecamp thursdays northeast in a51. sound off and contact passport. QIC or attendee.
Moleskin
workout inspired by a recent trip to ATL and a workout with F3 at Chastain Park. Strong men out there in nomads. If you ever get a chance to post out of town, do it.
Udder out
Plastic plates of pain
12 spry young fellows made it out to Monday mornings festivities to start the week off right. YHC had been pretty busy with an event filled weekend leaving me with precious little time to orchestrate a proper beatdown, and now 4 days time separates us from the thang. This aught to be good.
Mosey to football field/track
COP
SSH x 20
IW x 20
Merkins x 15
Slow Squat x 15
(one or 2 others)
Partner Suicides – Partner up
P1 run suicide to cone 1, P2 LBC, FlapJack, to cone 2, then 3, then 4
(each person ran a full 4 cone suicide and did exercise)
Recover
Repeato w/burpees
Recover
Repeato w/flutters
Recover
Ultimate Hair Burners
form 6 lines (as i have 6 discs)
Hairburner push with disc to cone 2 (audible on rough football surface to only go to cone 1) #CrowdPleaser #LDmentionsthisisbasecamp #cough #cough
Plank it up till all are done
Frisbee Clinic
6 guys tossed the frisbee as far as they could. Go fetch everyone. (think spinner or passport won the longest drive)
Round up the cones and frisbees, mosey back to pavilion for some PC
Backs to the wall for 2 min chair w/arms out, palms up, arms overhead, push press and 10 count six inch lower in chair. Repeato
Mary
Assorted mary followed by 10 burpees OYO
Moleskin:
the pax were strong this morning as YHC rolled up with a few mins to spare as Passport/Fireman Ed rochambeau for Q. Fear not guys. I made it. LD seemed less than pleased with the hairburners. Strange Brew had some advice for Q on tee-ing up exercises. Tks brew. criticism is always welcome. My apologies if I have forgotten anything. I fartsacked the BB for 4 days now.
Announcements:
BRR signups and training in full effect. See Baracus
GoRuck Custom 3/14. If you ever had a passing thought, make it a reality.
USMC Mud Run coming up soon. If you’re free-agent let someone know and they’ll find you a team.
Passport denied
13 was the lucky number for basecamp this fine Monday morning. Passport was placed in the dl and thus not able to Q after an ill timed ankle twisting. It was Sunday, there was playoff football. Nough said.
Enter Smash and Udder (this will be inaccurate)
COP – Smash
SSHx15
IWx15
Squatx15
Merkinx15
MCx15
Jump Lunge x 10
Maybe a few others x 15??
Udder
Partner up and 1 Partner grabs some bricks (requested by Passport and then rescinded @ 20:00 hours. Communication ignored 🙂
Mosey to track.
Partner 200’s
Partner 1 sprint 100 meters and back, Partner 2 do work w/bricks. Flip Flop
Pushpress
Squat-Fly’s (squat, in down position do a fly press – back/chest)
Merkins
Arm Raises
Curls (P1 does karaoke)
LBC
Arnold Curls (palms facing in, twist palms 180 on curl motion)
Dolly
8 count body builder merkins
another exercise i forget after 2 days (P1 backwards/sprint forwards)
Mosey back to AOP (deposit bricks in trunk)
MARY
LBCx20
we did a few more i forget…
Seal Situps x 10, 10 merkins, Seal Situps x 10
MOLESKIN:
Passports untimely injury had us calling audible. No worries, we can handle this. Heal up fast Passport. Basecamp had a second week of bricks tossed at em and didn’t flinch. YHC does love him some bricks. Partner 200’s were a bit unsavory, but we triumphed and pass through the security checkpoint. No one was stopping this train once it got going. Great work out there.
ANNOUNCEMENTS:
Young Life 5K and Camp opportunities coming up in spring. Stay tuned for more from Robinhood(QIC).
1/18/14 – 12-5pm – Cornhole Tournament benefiting mission trip to El Salvador. Steele Creek Presbyterian Church – Udder(QIC)
BRR 2014 interest/training group. See Baracus
2nd F – HDHH – Lodge on colony rd
3rd F – Headlock someone or yourself. Run the full circle on F3 and feel the goodness.
Group therapy
10 hearty fellows rose to the occasion for 2014’s first edition of “Base Camp”. An 11th man appeared from the gloom emerging from his vehicle completely unready for the Pain Stations awaiting. #Runstopper decided to stop in and get his math checked by Passport before proceeding to the office. At 5:30am? Dude is a early riser for sure. With some perfectly timed remarks and slight chiding we moved out. Sans Runstopper and his stylish workout beret. #missingrunstopper
Lap mosey in parking lot.
COP
SSH x 20
IW x 20
Mtn Climber x 20
Merkin x 20
Rock hoppers x 20
Squats x 20
Mosey to opposite end of parking lot for Station 1.
St 1: Brick 21’s (w/bricks)
Push press x 21
Curl x 21
Seal jack x 21
Mosey to Station 2.
St. 2: Weight Plates
Hairburners for 20 yards (crowdpleaser)
Mosey to Station 3.
St. 3: Concrete Coupons (35lbs ?)
Bucket brigade Indian walk down and back (experimental – more on this later)
Mosey to Station 4.
St. 4: Group Therapy
Seal sit-ups x 10. Interlock arms and legs.
Merkins x 10.
Seal sit-ups x 10
Mosey back to Station 1.
Round 2
St. 1: Arm raise x 21, hammer curl x 21, SSH x 21 (w/bricks)
St. 2: Inchworm 10 yards (crowdpleaser) grab coupons
St. 3: Merkin walk. One time around – 360 degrees. Grab coupons
St. 4: Recursive Russian twist w/4 coupons (circle up on your 6, shoulder2shoulder facing out, 10 lb weight plates – hand to man to left) 2 mins
Catch me if u can. Coupons/5 merkins. Down and back
Mary
Lbc x 20
Dolly x 20
Flutter x 20
Protractor x 20
Groiners x 20
Dive bombers x 10
2:00 left – LD takes us on for some Peoples Chair
Moleskin:
Base Camp men are getting stronger! (insert Rocky theme) Strong work from 10 men whom I heard mumblechatter pre workout about not posting for 1 or 2 weeks. Glad I could accommodate your ease back into it with a slightly more intense Base Camp workout. Relo, Pele, Hopper it’s my pleasure to induct you all into the Hairburner/Inchworm club. A first at Base Camp for sure. Bucket Brigade turned out to be not so bad once you got into the rhythm of pass and run to end of the line. Worth a try again. Seal situps, and Recursive russian twist are nice additions to the Mary arsenal. Many thanks to everyone as YHC may have turned it up a notch this morning. But that’s what we do. We work!
Announcements:
1/18/14 – Cornhole tournament benefiting Udder’s mission trip team to El Salvador. More Info
1/10/14 – Lone Survivor premiere at arboretum. 6:30 @ vitners. 8 movie. Bring cash for movie. More Info
1/11/14 – the murph workout at your local Sat AOP. See above link
Ball of man just before it started pouring down rain.
The Dyslexic, Lamented, and Reloaded Weinke
15 men rose to embrace the suck at Centurion this morning. YHC got a late night email asking for a Q. Our centurion brethren needed some spirit filled reminders of the season and how better to give that than with a 12 days of christmas ladder and bricks! With precious little time I packed up the family truckster and set up for The Lamented Weinke” reloaded. (YHC like’s bricks apparently)
The Thang: grab bricks and follow me.
COP (in cadence w/bricks)
SSH x 20
IW x 20
Seal Jack x 20
Slow Squat x 20
Arm Circles x 20 (front 10/back 10)
Merkins x 20
Thoroughly warmed up, YHC brought on the weinke. 12 Days Christmas Ladder w/bricks (again, but this time in cadence and in descending order or dyslexic – according to Hops) Double the fun.
Push Presses x 12 (in cadence)
Arm Raises x 11(in cadence)
Mountain Climbers x 10 (in cadence)
Flutters x 9 (in cadence)
Protractor 180 x 8 count
Rosalitas x 7 (in cadence)
Protractor 45 x 6 count
Man Maker Merkins x 5 (in cadence)
Mission Impossible x 4 count
Mission Impossible Peter Parkers x 3 (in cadence)
Exploding Merkins x 2 (in cadence)
8 Count Body Builder Merkin x 1
Only a few mins for some more Ab-tastic work.
Mary:
Groiners x 12 (in cadence)
Rock Hoppers x 12 (in cadence)
LBC x 12 (in cadence)
Moleskin:
YHC got less than creative recycling a work out from Anvil Wednesday. But that’s what happens at the last minute. Good stuff regardless. Abacus was cuss’n when he saw the same bricks from Anvil. Double the fun when we use in cadence count to 12, 11, 10 etc… YHC will remember that for the next time. Mumblechatter was low as we moved past a few rounds of shoulder smoking presses and raises and core repeats 9, 8, 7, 6. We didn’t move much, but we accomplished a lot. Close to 500 shoulders, 500 abs, and 100 merkins if my math is right. Always a privilege to lead at Centurion.
Announcements:
Skunkvergence 12/24/13 – InfoBlast on it’s way??
Joe Davis 5k – 1/4/14 (convergence before)
BRR sign ups are gearing up. See Baracus
1/10/14 F3 Movie Night – Lone Survivor – Stonecrest
1/11/14 Convergence celebrating “the Murph” for Lone Survivor’s Michael P. Murphy
Ball of Man led by Hops
The lamented weinke
8 brave members of the a51 tribe joined together for a celebration of the season. Lured in by strategic preblast and tweets assuring little to no running. YHC brought them all a lil gift in the form of bricks. Time to work building a foundation with bricks, sweat and some frozen fingers.
12 brikees to start (brick burpees) / Plank while we all finish
mosey bout 200 yards to smooth lot
COP (in cadence w/bricks)
SSH x 12
IW x 12
Seal Jacks x 12
Slow Squat x 12
Arm Circles Front/Back x 12
Perkins x 12
12 Days of Christmas Ladder (backwards to build the foundation right – mostly in cadence – w/bricks)
12 Push Presses
11 Mtn Climbers
10 Seconds Plank
9 Flutters
8 Seconds 180 degrees (protractor – 6inches arms and legs holding bricks)
7 Rosalitas
6 Seconds 45 degrees
5 Man Maker Merkins
4 Seconds Mission Impossible
3 Mission Impossible Spider Mans (thanks for the moves Haze. Love this one)
2 Exploding Merkins
1 Jump Squat
mosey back to start for mary
Mary (in cadence w/bricks)
Russian Twist x 12
LBC x 12
Freddie Mercury’s x 12
Dollies x 12
Groiners x 12
Dive Bombers x 12
1 more round of brikees – 12 brikees OYO (plank while we finish – 2 10 counts to end it all)
MOLESKIN:
This looked good on paper, but as we began quickly became harder to do as O2 deprivation set in. YHC thought we would blast through this, but surprisingly, it took just the right amount of time. 144 push presses achieved. (smoked shoulders) Max ab work like we were in an 80’s sweating to the oldies. “hold it” might not be in my vocab for a while. (core-tastic) Promise of full body pain attained.
The pax began to feel a bit unsafe as more than a few “civilians” started rolling in and parking dangerously close to us. I assume that only our grunts and moans kept them at bay while we finished.
Thanks to Baracus for giving me the opportunity to lead Anvil. Had a blast. The lamented weinke was an auto correct on the twitters. Meant to say “Laminated”. So goes the interneting. Strong showing from Good Ride with his second post and taking up the bricks like a seasoned mason. Everyone rocked it as YHC’s creativity got the best of him yet again.
Awesome Sendoff from Young Love.
Announcements
– Joe Davis 5K – 1/4/14
– Baracus mentioned upcoming info on training for BRR – Keep an eye out
YHC forgot to mention but will take a min now.
– Cornhole Tournament Fundraiser for El Salvador Mission Trip – 1/11/14 Steele Creek Presbyterian Church 12-5pm – Fun and Fellowship as we work to raise money for our annual Mission to El Salvador in conjunction with Habitat 4 Humanity. YHC, my M and Father-in-law are going this year and would love to host some F3 teams. More details to come. HC with this form link if you would like. http://goo.gl/bVjXRi
– Smells like there is a SkunkVergence happening sometime too (post christmas)
– Movie night 1/10/14 and Murph convergence 1/11/14?? (correct me if i’m wrong)
Building Blocks
Get ready to bring it for a full body blast tomorrow at Anvil. Limited to no running for all you sad clowns at home with bum knees, ankles and other parts.