When the Q Rolls in Hot

19 Pax made the Monday morning trek to South Charlotte MS for Basecamp and awaited the arrival of their sherpa, who rolled in hot at 05:29:30.

The Thang

Thorough disclaimer following Mermaid’s template that included the word safety three times. Mosey to the track for a warm-up lap, then pause to deliver instructions for Four Curves.

AYG on straightaways stopping at each curve on the track for the following exercises:

1st curve: 20 merkins

2nd curve: 20 v-ups

3rd curve: 20 diamond merkins

4th curve: 20 jump squats

Complete another lap performing the same exercises at the curves, AYG on straightaways.

Mosey to bleachers between baseball fields for partner work. Partner 1 runs on sidewalk to top of stairs and back while partner 2 performs called exercise.

Round 1: AMRAP dips

Round 2: AMRAP supine pull-ups

Round 3 AMRAP step-ups

Repeato.

Mosey to parking lot entrance/exit at Strawberry Lane. AYG on Strawberry, stopping at each speed bump for 10 merkins and 10 LBCs. Turn around after reaching the last speed bump or the intersection of Strawberry and Rosecliff, and head back to launch point, stopping for 10 merkins and 10 LBCs at each speed bump.

2 MOM: flutter x 15 and dolly x 15.

No announcements this morning, and we wrapped things up with a fantastic takeout by Jello.

Naked Moleskine

YHC arrived just in the nick of time for my first Q and first post at Base Camp. Hopefully the Pax weren’t too worried about the possibility of a no-show. There were more red lights than usual. Fine group of Pax at Base Camp, some familiar faces, and some new ones, including two 19 year olds, Drago and Bestie (would they be considered Hate-Hate-Hates according to the lexicon?) Kudos to the two of you for getting up before dawn during the summer to post to an F3 workout. When YHC was 19, waking up before noon was a major accomplishment. Hopefully everyone got their money’s worth this morning. The idea was to mix in some exercises with a fair amount of running and keep everyone moving. The weinke called for a triple nickel, but YHC audibled to 10 merkins/10 LBCs on Strawberry due to poor clock management. We’ll hit that triple nickel next time.

Knight Rider and his partner (sorry, can’t recall his name) were out front all morning, followed by strong performances from Hannibal, Margo, Drago, and Bestie, just to name a few. We hit one mile on the Garmin about 15 minutes into the workout, which is an unofficial record for Base Camp according to Drano. Quality mumblechatter throughout the morning, including a brief discussion on the merits of step-ups vs. jump-ups. YHC believes jump-ups should only be performed in areas with grass or dirt landing zones. Simba had an appointment at the offices of Semi Gloss & Co.

Thanks to Drano for the invitation to Q; missed Goonie this morning but looking forward to his Mountain Goat Q this Friday.

Special shout out to Wingman for his behind-the-scenes work on the new f3southcharlotte website, and his tireless dedication running the Comz channels for us.

SYITG

When the Q Rolls in Hot