All vets, no disclosure (implied), let’s roll….
COP
Wide-arm Merkins x 10 IC
Peter Parkers x 10 IC
Mountain Climbers x 10 IC
LS Squat x 20 IC
Freddy Mercury x 20 IC
The Beast (at medians near 51)
Round 1: HR merkins
Round 2: Squats
Round 3: Diamond merkins
Round 4: Jump squats
Round 5: CDDs
Round 6: Freddy Mercury’s
Bermuda Triangle (x3)
Grassy Knoll: plank walk across width of grassy knoll; 10 jump squats
Playground: 10 pullups
Round-about: 10 Mahktar’s
Rock work
Curls, squats with rock, merkins on rock, skull crushers on 6
Done
Moleskin
I rushed in with 2 minutes to spare as my garage door spring broke this morning and had to scramble to find M’s keys. All good. Runstopper asked if I did my hair this morning, negative, and promptly also praised my nicely trimmed beard. Why thank you RS!
Haze was very pleased with the call for wide-arms right out of the gate, and again complimented my LS squat rotational prowess.
The Beast is meant to be 6 rounds of 6 called exercises at 6 stations; at least that is what I understood. Anyways, got some flack for the call to do the HR merkins and squats down and back #aggressive. HR merkins continue to suck; Lorax mentioned it may have been the earliest his arms were shot at F3. I agree. Snuka was flying; has to be PEDs right? Utah receives kudos for his version of the jump squat aka bunny hops.
Also received some kind feedback on my version of the Bermuda triangle. Hey, it had 3 locations, doesn’t that constitute a triangle? no matter how obtuse? Boom! Several refuseniks on the plank walk, not sure why but will investigate. The Mahktar’s call was again highly appreciated from the pax and don’t think I heard a single complaint.
Rock work had to be abbreviated due to time. But this is where Haze saved the lives of many men. During the call for skull crushers, in the parking lot drive, Haze selfishly alerted the pax to an oncoming car. Thank you PH. Seriously…should have moved those off the thoroughfare.
Puddin Pop took us out with a thoughtful prayer touching on how blessed we are to have our health and this group. Aye.
Until next time.
8 pax flat out refused to hit the snooze button and came to brave the dangerously misty conditions this morning to get in some miles and merkins.
Warmup:
Run long way to front of high school, then IW x10 IC, Merkins x10 IC, 6 Count Burpees x10 IC
Thang:
Run to high school parking lot, various lengths of sprints with merkins, dry docks, jump squats and burpees in between;
Then to middle school in front of the steps; merkins, diamond, stagger L, R, wide arm all x5 IC; then partner circle around the bus lots; 10 Hand slap merkins when meet; completed 2x
Straight shot from there to the front of the middle school; bench work; 15 step ups, derkins and dips; all x2; 10 6 count burpees
Run to end of drive up to Cuthbertson Rd.; 10 merkins IC, 20 jump squats IC, 10 dry docks IC, then run back to front of middle school
Loop around; complete Merkins, jump squats, lbc’s, start at 9 each, at every half lap reduce by 1 until finished
Ended day with some sprints with recovery jog around the parking lot; Total a little over 5 miles
Moleskin:
Nice work by all, good to have site FNGs Burpees McGoodfella and Landshark, both were out towards the front all morning. Look forward to seeing them back out again soon.
Botttlecap killed it on the loop at the end. Does that mean he sandbagged the beginning of the workout?
Moneyball was carrying a jacket around for some reason. And just happy that calf raises aren’t allowed at this ao.
Halfback and Stub Hub both working their way back from 3 weeks of vacation. That was together, right?
Easy Button loves him some Ignition, overheard saying to his M that he can’t wait to Q it and show us what a real Q can do.
Just a really fast crew out there today, peeling back for the 6 was actually encouraged but not necessary due to the fact that we were all bunched together pretty well. Thanks again for the continued support of the newish workout and look forward to some of the Flash guys coming over and joining us soon for a change of pace.
Announcements:
Church on the Street; see Bottlecap for sign up
Open Door bible study; Sundays, Five Stones at 7am; no pre-work required; just come and listen
Christmas party 11/30-Providence Downs South
February 12th was YHC last official Q, not counting what Purple Haze, Sensei and Lois did to lead my Q’s post surgery(everyone’s responds Benny that sucked). About 6 days later, my life for better or worse changed when I got hit by a car at the intersection of Rea Rd and Ballantyne Commons Parkway. It’s been a rough nearly 9 months of recovery, I’ve truly gained more than just the 1st F aspect of F3. If it wasn’t for the various pax South Charlotte in Area 51,Sons of Ballentine, Western Union County, as well as F3 Nation not sure if I would’ve gotten through the past 9 months.
Now onto the main event: YHC as stated before hasn’t Q’d since on February 12th 2018. On November 12th 2018, exactly 9 months since my last Q at Basecamp will be my first Q back post surgery. Fair warning, Jack Webb and Plankers Delight will be on deck two of Goonie’s favorite exercises. We will do our best to get to 2 miles in the workout, leaders have the possibility of getting greater than 2 miles. We will also be paying homage to our Veterans with Veterans Day being over the weekend.
Nevertheless, it’s been a tough road to recovery to get to the point where I’m able to be the Q for a workout. I can’t make any promises that I’ll be to the form I was back on my February 12th Q throughout the workout. Just know, the workout will test you and will be a great way to kick off the week. This will also be YHC’s last Q as Basecamp Site Q, with switching teaching jobs its been increasingly harder to post during the week. I promise it’ll be a great workout and you’ll for sure be sore afterwards. Here’s how the day will start:
5:00 AM: Base Camp Pre Run 2 mile route multiple options.
5:30 AM: Main event starts
I hope to see you with me in the Gloom November 12th.
8 men posted to get Monday off the right way. Even if it was raining a bit.
Most PAX stayed in the dry warm car until about 5:29. Not Firemen Ed. He was out early warming up with a KB when I arrived. Nice solid warm up.
The Thing:
Mosey around the parking lot a bit. Circle up on the concrete headed toward the track. Do some IW, Low Slow Squats, Merkins and Plank Jacks.
Partner Up. Size, speed, good looks, don’t matter.
P1 Runs to bleachers for 15 supine pull ups, 15 derkins and 15 dips. Returns up the stairs to meeting spot.
P2 Runs a hot lap around the track and returns.
Team combines for 30 old skool sit ups.
Flap Jack and continue the rotation for 3 rounds.
Peoples Chair with some arm raises as the PAX finish up the track/bleacher work.
Mosey to other side of parking lot for Plank Walk/Merkin bonanza.
10 Merkins, plank walk left, 9 merkins, plank walk right, 8 merkins, plank walk left – all the way down to 1.
Head back towards cars for team suicides along the basketball goals. P1 runs to first goal and back, tags P2 who also runs to first goal. Repeat for 2nd goal, 3rd goal, and end of the parking lot. Goonie poured it on at the end of the race in an attempt at first place, came up 5 yards short to Smashed.
Find a nice wet spot in the lot for Mary. Flutters, One legged Flutters, Other Legged Flutters, LBC and Freddy Mercury.
Done.
Moleskine:
I don’t make it to Base Camp often but it’s always a good time when I do. And as for “moderate” they are sandbagging it. All the PAX were out there crushing it. Thanks to Goonie for the invite to Q. Good to see Mailman and Smash, not sure I have posted with those men before. Thunder Road was well prepared for some street running in a high viz sleeveless shirt, but we stayed all on campus today. Hannibal was running strong and always the first man up from the abyss of the track when his group was on the hot lap. Good to partner with MAD, might be the first time I have seen him without a Ruck on!
Announcments:
Thanks to Smash for the take out and the Prayers for Goonie’s business partner who lost his son to an over dose two weeks ago. Just another reminder why the Joe Davis Run is a big impact on the community to break the cycle of addiction.
-Alf
The Warm Up:
Mosey down main school road and play Chicken with buses leaving and enter front of Middle School from the bus lot area.
Disclaimer
15 SSH- cadence
15-Imperial Walkers- cadence
15- Merkins on my Down-
The Thang:
Moleskine
I appreciate Moneyball and Posse taking the time to School us Pups on leading the PAX in the future as the Q, it definitely helped. Although today was wet and my feathers got a little ruffled early on when I forgot my third warm up exercise the PAX took it in stride and just carried on by jumping on the ground into merkins.
I was shocked there was no mention of BONEFROG since the day is fast approaching.
The PAX did seem more quite than usual today- was it the rain? was it recovery from the weekend? according to Fuse Box it could be cause the Q was good and everyone was busy. According to Zen people needed to focus on counting to 15. It was a pleasure leading this group of fine men today and everyone being patient with my first
Thanks to Foundation for twisting my arm last week and saying I needed to Q today and pop my cherry. I must say I was a bit nervous over the past few days knowing the big day was coming and the questions that would come afterwards of being a VQ……..wonder if they will like me like ? will they accept me ? will they ask me out again? how do I compare to the others they have had in the past?
I guess only time will tell and it was a huge relief getting this behind me..
Announcements:
Dancing Bear still collecting toiletries for Shelters– maybe be in need of other things as well, stay tuned
Clyent Dinner workout- Food Lion parking lot in Waxhaw 6:30 pm and beers to follow at Dream Chaser or Queens South.
5K coming in Braircrest to raise money for swim team/lesson in March
16 Pax including 1 FNG escaped the rain and burned off their Halloween candy in style this morning
The Thang
Warmup pace for 1/2 mile to rear side of church for COT:
Continue run around back of church, out to John, down 51 to Reid Hall
Se7ens on Reid Hall hill, Monkey Humpers at bottom, Star Jumps at top
Cut back across 51 towards rock pile. Pickup running rock.
Mosey around to area directly behind church. Partner up. With partner, alternate rock exercise, while other partner runs around church, flapjack:
Rock work, in cadence: Overhead press x25, tricept press x20;
Mosey to return rock. Plank abreast.
Sprint back to start.
COT
Mileage: 3.3
Moleskine and announcements:
5 PAX decided it would be a great idea to crush our shoulders at one of the best AOs in all of Charlotte – Outland. YHC personally loves to Q here as there are so many options. Today was kept to the basics, but that does not mean it was easy…
The Warmup
The Thang:
Moleskin:
Outland needs a new Site Q (calling you to step up @Deadwood).
14 pax (13 old dudes and 1 2.0) showed up at the sprawling Calvary campus for what is dubbed as “heavy day”. I think heavy day just means there should be more lifting and coupons involved than the other days at Rock Zero…..hence, that’s what YHC planned. It was also Tree Day at Calvary when the non profit Tree Charlotte sells discounted trees to Charlotteans to encourage green living and sustainability. Great cause! However, this caused two points of confusion for the pax: 1) it originally looked like the earth moving equipment and pallets Tree Charlotte brought were part of our workout….while that would be challenging and HEAVY, YHC is not that good of a coordinator or planner! 2) TC was using a good part of the lot we would normally use for COP and COT so we needed to dodge that area to accommodate….no biggie! So off we went:
Warm-Up:
Jog to entrance #4 (near the big rock) of Calvary for:
Jog to entrance #1 but stop at each speed bump for 10 monkey humpers. I rudely planted myself right in front of Geraldo at one speed bump. Sorry for the view, bro! Boondog led most of the way……he came to play!
The Thang:
We entered the front lot of Calvary. We stayed there for a little while to endure the following:
Mosey to the soccer fields for a modified Beast. It was modified because we only did 4 exercises instead of 6, but mainly because we split off in groups of three and someone in the threesome had to always be carrying a sandbag. I understand from Flipper the bags weighed either 65, 85 or 100 lbs……ouch! Exercises for the beast were:
Resting recovery with some LBCs
Mosey to the baseball fields for a lifting rock selection. Choose a different partner. Partner #1 runs to chosen light pole while Partner #2 lifts rock for stated exercise, including:
Mosey back toward entrance #4. We did a few Mary exercises at which time McGee stated he and Sprockets has a score to settle on who is faster. We ran best out of three 50 yard (maybe?) dashes. McGee did get two out of three, but neither of them counted on Purell who smoked both of them every time. Again….bald guy with beard!
Bonus over/unders with your partner. Lots of grumbling about this one, but come on guys!…..this is the stuff F3 did all the time back in the original days! Get wet, get dirty!
Three more AYGs for 50 yards.
That’s a wrap!
Moleskin:
We covered just shy of 3 miles! I know that’s just shy of the RZ expectation, but I figured designated Heavy Day gave me a chance to back off mileage just a little. The feeling in my shoulders and back this morning tell me we had a decent workout anyway….granted, that ain’t saying much!
As always, it was spectacular group of pax today! Gummy cracked a lot of jokes, Runstopper provided encouragement, the bald and bearded guys were fast, McGee insulted people several times, BLC was a stud, Horsehead chose the exercises where he really wanted to participate…..it all just felt RIGHT! If I didn’t mention you by name, it’s not because I don’t appreciate ya! Really, phenomenal group of guys…..on and off the AO!
Side note, this week marked my 5 year anniversary with F3! My second workout was at The Rock when Hops led about 30 guys that morning (Gummy led my first one at Ascent). Great stuff! I can’t thank y’all enough for what F3 has provided me in the way of fitness, personal satisfaction and accomplishments. That said, the biggest gain has been the friendships which I am certain are lifetime in scope! Cheers!
Thanks for asking me to lead Flipper, as well as offering the take-out prayer!
Announcements:
F3 being an organization of the people and by the people, the Ascent pax voted on today’s downPAINment. While the choices were not labeled as “R” or “D”, it was still a choice of the lesser of two evils. Option 1 – offered a more complex weinke, requiring two bells of differing weights. Option 2 – a simple weinke, needing only a single, moderately heavy bell. Confounding the exit polls, after all the hanging chads were counted, Option 2 was the winner (and we all paid the price).
The Thang
COP
(100 swings)
Set 1:
(200 swings)
Set 2:
(300 swings)
Set 3:
(400 swings)
Set 4:
(500 swings)
boom (lowercase because we were too exhausted to say it any louder)
Mosey with bells back to parking lot.
Done
COT
Take out by Polo.
Announcements
Naked Moleskinne:
After YHC finished a solo 4 mile pre-run (Jello, where were you??), he was still solo at 6:55, when an unknown pax parked nearby. Welcome, Pizza Pizza, visiting from Greenville, SC, sporting Clemson shorts (Masters) and purporting to be Crimson Tide alum (Bachelor). #conflicted At 6:59, another unknown car parked with two pax, Hot Toddy, Mississippi College grad and Carpex pax, was visiting his dad, Polo. Rounding out our handful of pax was Cooter, strolling in around 7:02. With Cooter’s two bells added to YHC’s pile of 8, we had double the bells as pax, which made for multiple choices. YHC encouraged moderately heavy weights (although Polo somehow slipped a 20# selection past YHC).
Strong work was put in by all. This was not an easy workout. It was simple, but a kick in the teeth. Starting a few minutes late, overtime was required to complete the main portion of the workout, and the pax were all in. YHC offered an audible, but everyone wanted to get in the final set. #welldone The planned Mary session was skipped, due to longer rest breaks than planned, but they were well earned (and needed). Mary can be picked up at most any bootcamp any day of the week, but KBs only come to Ascent once per month and, for some pax, this was their first experience with bells, at least at an F3 workout.
Expect to be a little sore tomorrow, but know that it’s because you put in some strong work today. Aye!
Always a pleasure to lead. Thank you for the opportunity to lead and workout with you today.
High Tide