13 or 14 started at Carmel Rd. Park, we picked up 2 or 3 more at Carmel Middle, and by the end, we had 16 for an on-the-move mash-up of arm, leg and ab work.
The Thang
What else happened
We probably use this word too much (usually with sarcasm), but it actually was balmy this am. Warmer weather with a little humidity made for a nice February Monday morning. Similar to last week (even though I wasn’t there), the fields were still quite soaked so I decided to venture off-campus. I did a little homework the night before while watching the Olympics (male figure skating has changed a lot since Blades of Glory left the ice). Pop Tart showed up early with the shovel flag, a bunch of cars came in at the same time, I provided a disclaimer and off we went.
After a quick mosey to lower parking lot to loosen up with some shuffle sidestep and running backwards, one straggler (Pro…ahem) joined us as 14 PAX circled up back at the cars for some SSH, IW, Merkins and Mtn Climbers x15.
Finally, I ended the suspense and asked the group to grab the 3 newly duct-taped sandbags and share the load as we ran down the sidewalk along McKee to our first stop, Glenmore Garden Drive. We gathered at the Fountain, dropped the sandbags, split into two groups. Group 1 does the called exercise, Group 2 runs a short loop through the townhomes. Deep Squats, flapjack, LBC, flapjack.
Next we circled up around the Fountain with the Sandbags kind of evenly spread around. Those with the sandbags did Thrusters x10 then hand off to your left, CLOCKWISE. Those without alternate between Derkins, incline merkins and dips until another Sandbag catches up to you. Keep going for 3 full rotations. Then…same thing, but Chest Press with sandbags (add flutter combo if you feel my plan is weak…Rachel). No bags, box jumps or step ups on short wall around Fountain (try not to fall in).
Then we move on with Sandbags, sharing is caring. Quick trip back toward school but STOP at Fred Gutt Dr. (not making it up). Bags down. Run down to end and back stopping at all 4 roads, alternating Jump Squats and Merkins x10. Quick Mary for the quick guys as we, the 6, caught up.
Back at McKee Elementary, we split into 3 teams, each with a Sandbag, the call was run back to the cars across campus, as a team, sharing the load. Ready GO…chaos ensues, zigging and zagging, curb jumping, full race adrenaline kicks in and I’m pretty sure only 6 out of 14 guys touched a Sandbag, in fact I think Magee carried his sandbag with a guy on his back holding his own sandbag. Everyone else just ran behind in admiration…and chuckling a little. Once back to the cars, we circled up for some Dolly, Flutter, Heels to Heaven, Merkins and Romanian Deadlifts, all x10. Done.
I haven’t been to Matrix in a few months (just a scheduling thing). Felt like a homecoming, great to see the regulars. Thanks to Pop Tart and Squid for the opportunity to lead an awesome group of strong men. Thanks to Magee for the takeout prayer.
Announcements: Sign up for CPR class…it’s a good idea. Bro-Olympics coming in two weeks. GoJenGo, or RunJenRun is coming up, Speed For Need is pushing chariots, kudos to Tolkein.
6 pax decided to avoid the fart sack call and post at Base Camp today. Upon previewing the track before the pre-run YHC had to make a q audible or two within the wienke to make his q work. After a thorough disclaimer where the site q’s couldn’t be sued and that I care about your safety but am not responsible. Goonie through out it was a Thin Mint statement stating modify for injury not discomfort, at that point the workout began with a promise of about 2 miles of running in a boot camp style workout.
2 warm up laps around the parking lot to see if any lo. Then the pax circled up by the upper entrance of the bus lot evident that we would be the only ones attending the workout today.
COT: All exercises were done in Cadence
15 SSH
15 IW
15 MC
15 LSS
Thang:
Goonie decided to call out during a pre run with YHC and Retread that he thought Plankers Delight was a terrible idea. So YHC heard it and decided to start us up with Plankers Delight with the creator Thunder Road himself being present as well too.
Set up 1 line by the entrance to the middle school for Plankers Delight with each pax doing two hand slap americans with each person working there way down the line. Goonie loved it so much YHC decided we would do plankers delight again. Followed by a 10 count.
1 Lap around the staff parking lot: 5 LBCs by each light post you pass.
Inverted Starfish: The plan was to do a twist on a star fish workout, instructions were given with the twist being mentioned at the end.
Corner 1(start of the staff parking lot)-10 Jump Squats
Corner 2(the turn exiting the staff lot)-10 Carolina Dry Docks
Corner 3(benches near the school entrance)-10 Step Ups each Leg
Corner 4(finish by )-10 Americans
The catch was after each 10 exercise you would do 5 burpees, Goonie upon realizing this called for clarification and almost had a q jack wanting no part of the Burpees. However YHC was in charge so Goonie’s suggestions went out the window.
YHC had decided to let Goonie do a 10 count then a fellow pax would follow with a 10 count after. However, Goonie gave what YHC calls the fastest 10 count in my brief history of F3. Goonie then lost his 10 count call for the remainder of the workout.
Following the starfish work we partnered up for some suicide work with partner 1 running while partner 2 did called exercises till both partners flapjacked. The pax got 3 rounds in.
Round 1: Flutter Kicks
Round 2: LBCs
Round 3:Squats
Upon finishing the round and a 10 count, YHC noticed we had time to spare and the pax was far off the goal of reaching our 2 mile goal. To ensure we reached our goal, plan was for an Indian Run down to Strawberry lane and back with a sighting of Wolfman along the Indian Run.
Upon arriving back at launch plan was to get a cool down lap, the leaders got 2 in reaching out goal requirement for 2 miles. Following the cool down lap we got ready for the cool down portion at Semi’s Office.
2 rounds Peoples Chair 50 Q Count
Mary:
15 Rosalita’s
15 LBCs
Time was called at exactly 6:15 with a little over 2 miles covered by the pax today, excellent work brothers.
Moleskin:
YHC originally wanted to do all of this minus the Indian run and suicides on the track today, however South Charlotte Middle School has terrible irrigation system so YHC had to modify his workout during the pre run today. I’ll take a big hit for today, the moderate flag for what Base Camp is known for was thrown out the window today. However, you guys really crushed it out there as everyone worked there tails off in an iron sharpens iron workout. Guess this what happens when YHC was handed the keys to Base Camp while also marathon training, wait a second YHC being a good site Q took the slot to help fill a needed opening.
Kudos to Jello and Costanza giving it 110% out there today, you both are true examples of what F3 really is and made the workout really enjoyable. Kudos to Thunder Road for helping keep an eye on the six and for crushing it in today’s strength based workout.
Big Kudos to Goonie and Retread, not only did you both crush it leading the pax in the front for most of the workout. You both joined YHC on a neat little pre-run to start the day, a new Base Camp tradition that starts at 5:00 each Monday. We usually get in between 2 and 2.5 miles prior to the workout, everyone is welcomed I personally enjoy it for some great 2nd F opportunities.
Announcements:
Sign up for Run Jen Run 5K in South park on March 3rd, Snow Flake and Frasier are in charge of this Speed For Need event. If interested in pushing a SFN Chair Snow Flake and Frasier are your Q’s to contact, Goonie gave a great point how its a life changing experience to see those individuals faces crossing the finish line.
Marvel is on Q February 19th followed by Thin Min on February 26th to end February.
Thanks for the great take out Jello, it’s always an honor to take the keys at Base Camp and be apart of the Site Q Team with Goonie and Thunder Road.
6 men started their week off with the ability to actually sweat on the warmest day in recent memory. After a weak disclaimer that YHC was lucky enough to have Snowflake finish for him, we were off.
The Thang:
Leave Pineville PD to mosey to the new OoWee Barbecue Parking lot. The smell of smoked meat was in the air, and the PAX did the following:
SSH x 25
IW x 25
Low Slow Squats x 20
Merkins x 10
After this, a long mosey turned into a longer mosey as the mud level was deemed too high and YHC didn’t want to lose or ruin his shoes. Dumpsterfire led us to on an alternate route to get to the Pineville Lake/Belle Johnson Park.
Each of the Pax grabbed a lifting rock and called an exercise of their choosing for the group. During Snowflake’s exercise a mysterious creature was making a ruckus behind us and progressively getting closer. This inspired an Indian Run around the lake .
We then returned to the rocks and did another round, but limited the reps to 10 per exercise.
Following this, a quick mosey to the Gracelife Church for some Mary.
Flutter x 20
Freddy Mercury x 20
Dolly X 20
Another Mosey to the side of Corner Grind for some wall work.
It has been found out that all of our calves are weak and no one could balance well enough on a parking curb for a calf raise, we we scrapped it and headed back to the AO to try again on the curb with more success.
A little more Mary then we were done.
Moleskine:
Thank you guys for letting me lead today. We were a bit short of my 3 mile goal, but it was good to be back out in short sleeves and not freeze.
I appreciate everyone’s team work with the rock exercises. I was glad we were all able to stay together for the duration of the workout.
10 men took the invitation to the Mario Party after subscribing to the preblast YHC put out on Thursday for The Brave. Brave Frequency Training was on the docket, and was widely described as “up for interpretation”, or “interpretational”. A short, more detailed explanation of the weinke was given, and assurance that a cheat sheet was waiting in Thin Mint’s truck seemed to ease a few minds.
The Thang:
Launch from The Brave’s new and superior location and head straight to the top of Room 101, and down the stairs to the basement where TM’s truck housed a few coupons for added pain. Complete the following in AMRAP Style:
| Sets | Reps | |||
| Lap 1 | Legs | Coupon Squats | 1 | 8-12 |
| Jump Squats | 1 | 8-12 | ||
| Sumo Squats | 1 | 8-12 | ||
| Feet Together Squats | 1 | 8-12 | ||
| Shoulders | Overhead Press w/ Coupon | 2 | 8-12 | |
| Balls to Wall w/ Press (Modify – Carolina Dry Docks) | 2 | 8-12 | ||
| Stairs – Every other step (aka 2 at a time) | ||||
| Lap 2 | Chest | Merkins | 1 | 8-12 |
| Wide Arm | 1 | 8-12 | ||
| Diamond | 1 | 8-12 | ||
| Burpees | 1 | 8-12 | ||
| Back | Rows w/ coupon | 4 | 8-12 | |
| Stairs – Every step (fast feet) | ||||
| Lap 3 | Shoulders/Back | Pull-ups (Ledges in deck – Modify if necessary) | 4 | 8-12 |
| Chest/Tris | Dips (Use a curb, a partner, or retaining wall) | 4 | 8-12 | |
| Stairs – All You Got | ||||
| Lap 4 | Bis | Curls | 4 | 8-12 |
| Tris | Tricep Curls | 4 | 8-12 | |
| Stairs – w/ Coupon |
Q’s Challenge: How many times is that coupon going up the deck with you!?
Naked Moleskin
All PAX did EVENTUALLY make it back to the launch point. A few overachievers stuck around to finish up the 4th lap, and we lost the old guy.
Madame Tussauds continues his political efforts against the AMRAP, and it continues to fall upon death ears. Although we all agree that you loose the 2ndF aspect through this style, you make up for it in the 1stF. 2ndF is why we go to Panera afterwards. And YHC loves pressing MT’s buttons. #whetstone. MT has volunteered to Q The Brave for the next 3 years, to avoid AMRAP. #HIM
Cobbler was teaching MT how to really get after the AMRAP, and was correcting his form on his merkins all morning long. Eventually, our good man from New England got tired of all the AMRAP complaining, and ventured off to find refuge. Apparently, Cobbler read in-between the lines and took a page out of YHC’s playbook for the mid-workout deep squat. He got lucky though, and attacked a “runner who understood the issue” on their way into the building. A power above was really looking out for Cobbler this morning.
The one #respect in the morning made his presence be known! As most of the PAX returned to launch, the last few grinded out the last coupon stair climb to close out the last lap. Fredo was spotted outside the stairs on the 3rd level, and was instructed not to move. Alzheimer’s kicked in at that moment, and he wondered off. Apparently his M had spilt coffee on his only useful map of the Ballantyne area, and headed out on his own. In the wrong direction. The remaining PAX yelled for the long lost Fredo on the run back to launch, but he’s either so old he can’t hear, or was too busy mumbling to himself about these “Damn kids with their schwoopy hair and technology”. As he appeared across the parking lot, he was yelling “Get off my lawn!” at the sad clowns in the crossfit gym. It was glorious.
Tuck and Fire Hazard are fat. Fire Hazard eats everything, and Tuck won’t eat meat. It’s concerning, and he really needs help. If we all reach out to Paper Jam, SAR can really do it’s thing here. Basically, these two are slow and there are no accounts for what they were actually doing all morning long.
Cheese Curd showed up because his “friend” was interested. There was a bit of doubt the evening prior, as he complained about the move of the AO being a inconvenience, even though it was closer to his house. Strong showing for Curd coming back from injury!
Rachel, Thin Mint, and Doc McStuffins killed it all morning long. Each completed all 4 of the Laps (from an unofficial account), and didn’t complain one bit (in earshot of the Q). I do think that Rachel cheated, because he’s got a history of that kind of thing. His long archived history of lying, cheating, and stealing only backs up this point. Really tho, who is this guy? #beast Thin Mint has had the pleasure of completing this workout where it belongs, in the gym, so had an “intellectual” advantage. Doc grinded through this like it was nothing, and honored YHC by driving past another Friday AO to take on the Mario Party.
In closing, this morning was a blast. The two-a-days and Triathlon training has kept YHC limited in F3 workouts, so it was nice to have the PAX share in some of the misery. If you want to avoid hitting the weights AND doing a cardio session in the same day, just combine them into one workout. Not much complaining from the PAX, as expected, due to the complicatedness of the workout at hand. There was a lot of interpretation needed to be done, and the word “Intellectualness” was thrown out (or stumbled over) by YHC in COT. Long weeks have the brain feeling a bit cloudy come Fridays, so YHC wanted the PAX to work their brain as well as witness the fitness and procure GAINZ.
Mission Accomplished.
Mario, OUT!
Announcements:
Bro Olympics
Other Stuff. Sound off in comments!
The 14 PAX at Dromedary have come to appreciate the Dry Rain – where it threatens to rain but ends up dry and warm on an early February day.
The THANG:
The Moleskin:
Announcements:
https://docs.google.com/spreadsheets/d/1wv7Iep3nhR-G2n1Ftwe6Ut-CGAGAWNLCIBcYIUcHYrQ/edit?usp=sharing
Pre-Blast:
In what YHC forecasts will be the last cold day of the season… 13 goats gathered at South Charlotte Middle School for a simple yet effective installation of Mountain Goat:
DONE!
Moleskin
“Purell doesn’t run… he glides”, was uttered several times during the workout. Since we are running in a straight line out and back for each interval, we just need enough “runway” to run 2:00, turn around… or 1:30 minutes and turnaround. Most mortal men cannot run all the way to the end of Strawberry from our starting point in 2:00… but Purell is no mortal! Sorry you had to go onto the gravel a couple of times… and I thought you were going to be in the middle of 51 when we reversed directions… Note to self… back-up one more speed hump!
I would like to say Benny and Sensei were always close behind… they were always next behind Purell… but never close! Still a great effort!!
Great to have Tutti out… always welcome to join us!!
Chico and Ickey Shuffle are starting to become regulars! Great to have both of you as you train for some upcoming races!
Tweetsie, Nomad, Insomniac, Lois, Retread and Gullah… you guys always give 100%! Thanks for making Mountain Goat work!
No Announcements…
Lois took us out in prayer.
9 Saturday morning fartsack forsakers mustered in the red glow of the Chick-Fil-A neon for another edition of Da Vinci. We got to an even 10 when One Star joined us during COP over at the Salvador Dali Blakeney playground.
Kid Rock rejoined the F3 pax for the first time in 6’ish months, and brought FNG Rue Morgue. T-claps on both accounts. More on Rue Morgue, and the naming thereof, later.
The pax were fairly well disclaimed, and we launched.
The Thang & Ye Olde Moleskine:
We jogged over to the playground at Blakeney, and YHC about ran the pax right into oncoming traffic after Chopper crossed on his own. Bucky mercifully stopped short of running YHC over in the middle or Rea Road. Thought Chopper was Q-jacking right out of the gate.
COP went something like this:
IW x 15 IC
H-R Merkin x 15 IC
Slow Squat x 15 IC
High Flutter x 15 IC
Mosey to fountains and partner up for the following:
P1 runs down around the far fountain near BR while P2 does CDD’s. Flapjack.
P1 runs. P2 LBC’s. Flapjack.
P1 runs P2 Step-ups on wall. Flapjack.
P1 runs. P2 Derkins. Flapjack.
Jog over to another part of Blakeney for some Triple Nickel action.
5 jump squats, run up the stairs across the building, down the stairs, 5 burpees at bottom of those stairs.
Jog down Ardrey Kell, then take an unexpected U-turn to get to the rock piles.
Can’t remember exactly what we did, but I think the following:
13 Overhead press w/rock
10 Merkins
13 Tricep extension w/rock
13 Slow squats w/rock
13 Overhead press w/rock
Time to head back towards launch lot.
Stopped at a couple points for some Mary: Dolly & Makthar N’Djaiye
Also made a stop and did some Dancing Chilcutts x10 IC; Kid Rock was worried he might of torn the hernia mesh patch or something like that…or was he worried he might of untied his vas deferens #norefunds
Stopped again in front of Salsaritas for some American Hammers and Slow Flutters
Then we did Jack Webb’s up to 5 Merkins & 20 Overhead press and back down.
Back over to the fluorescent grandeur of Truett Cathey’s devising for some Freddy Mercury & Protractor.
Done.
COT with a tandem takeout from Scratch & Win and Damascus.
A few observations about this morning:
Our young FNG – Rue Morgue got after it quite well. The former Queens lacrosse goalkeeper was EH’d by his boss Kid Rock. He and fellow Queens goalkeeper (of the fütbol variety) Scratch & Win were having a bit of a Royals lovefest throughout the downpainment. Rue Morgue (as in Edgar Allan Poe’s “The Murders in the Rue Morgue”) also promises to post again at the Brolympics in 2 weeks at Weddington HS. Sign up to compete and/or volunteer. I heard Goonie & Pop Tart signed up to be kettlebell catchers.
Bucky and his former Bruno the Brown loving gridiron teammate One Star were both getting around DaVinci with authority as well. #glorydays
The Respect-worthy Chopper (WD), who played a version of Frogger in the first 3 minutes of the workout, did yeoman’s work, too, as did Damascus.
Leprechaun, one of the 4 Wessex Square residents that clowncar’d it with YHC, Lewinsky and Scratch & Win put in a full morning’s work despite recently recovering from the flu.
Lewinsky’s strong, and the 29-year old is getting stronger. Also, T-claps as he and M. Lewinsky (the M. does not stand for Monica) found out today that they are having a little girl. God is good. Always.
Not sure if Rue Morgue or Lewinsky was WB, I suspect Rue Morgue.
Other announcements:
Brolympics Feb. 24th – Weddington HS
Father-Daughter dance at Ballantyne CC at some point this Spring – Damascus has details
Other stuff happening as well like Go Jen Go? or Run Jen Run? in early March.
Check one of the 47 channels on Slack or dust off your Twitter for more info
Mucho obligato to Fredo & Bucky for tapping me to Q. Sorry for the detour on the way to the rock pile. Hope everybody got their money’s worth.
The Waterfall Workout
Ten pax showed up for the debut of the waterfall even with a threat of rain in the forecast. For those that never played this wonderful drinking game in college, you get in a circle, all start drinking at the same time, and then one by one stop. As you can imagine, the last person gets screwed. I adapted this game to today’s workout.
Warm up:
Thang:
Debut of waterfall. Station work being relieved in a slow rotation. Rotate by 10 partner clap Merkins. Rest of stations continue work until relieved by the group in front.
Half way through I decided 10 partner claps merkins was aggressive (since it actually turned out to be 20 – 10 to be relieved and then 10 to relieve the next group) so I dropped to 5 partner clap merkins.
Once station work was done we moseyed to the bridge for walking lunge followed by jail break to the wall for more waterfall station work. This time we rotated each group by telling a joke, funny or embarrassing story. That lasted two rounds before I decided it was taking too long to rotate (or in reality that none of the pax were really funny….with the exception of Bread Bowl: why do sea gulls not fly in the bay. Because they would be called Bagels). Solid work young man.
Final Round was one group Partner Push & Pulls (of course we are going to do this when I Q, it’s a guaranteed exercise combo) while the other 4 groups did a called out exercise. I forget all the exercises we did, but it included a lot of abs, squats, merkins, and burpees. Towards the end I did start yelling out Wolfpack instead of the count number. Hollywood said “that’s not a thing” yet I still managed to get a few pax to join in. Surprisingly Bread Bowl jumped in with some “Wolfpack” yelling. I did get a kick out of seeing Dough Boy cringe with every “Wolfpack” being hollered by his boy. If we could have only had Swamp there to harmonize- it would have been glorious.
By this time, many pax were begging for it to end – yet we still had 10 minutes. Mosey back to bridge, walking lunch with T Claps while we waited on the 6. Mosey back to school side entrance and more T Claps while we waited on the 6. Finished out with a Jailbreak to the front entrance right as the sky’s opened up with a down pour – just as I had planned!
Moleskin:
Announcements: