Like Closests, Closets, Closets, there were all types of Merkins today. Read on to see what happened……….
Mosey to front of theatre, with Butt-Kickers, High-Knees, Side & Backwards Runs and finish with COP.
SSH x 20
Merkins x 20
Imperial Walker x 20
Mountain Climbers x 20
Potato Picker x 20
Mosey towards the Murder Horn and head to lollipop circle to right and partner up.
Partner’s run opposite directions around circle, meet on the other side for hand-slap Merkins x 10, then run back to starting point. Partners flapjack directions and Repeato. Fastie’s do Merry while waiting on six.
Mosey down the Murder Horn with Hand Release Merkins x 5 at each street light and stop sign. Head up hill towards gazebo for partner work.
Partners combined finish Merkins or Derkins x 100, Step-Ups x 200 and Dips x 300. While Partner 1 exercises, Parnter 2 runs.
Mosey to stop sign, then AYG up the Murder Horn. Head back to COT for Merry and takeout.
It’s been a while since I’ve Q’ed here and really missed it. Thankful for being healthy and having the loyal PAX of RY to keep me going. That AYG up the Murder Horn was less terrible in my head. Great Job to Goonie, Goodfella and Snooka for smoking that hill.
Thanks to Goonie for being my time-keeper, Van Pelt for keeping me focused on my ‘instruction accuracy’ and Strawberry & Heartbreaker for inviting me to lead such a fun AO.
Visit Chipotle at Fight Club on Fridays @ Elon Park
See Morning After if you’re interested in running in the Beer & Pancakes 5K on Nov. 4th for MedAssist.
F3 Golf – 10/27/17 – Still looking for players
3rd-F Gut-Check site at Chic-Fil-A every Thursday following RY
There were 11 for Watchtower this morning………….Here’s what happened!
It was a quick mosey around the parking lot, including some butt-kickers, high-knees, side & backwards run along the way, to reach the COP.
SSH x 20
Mountain Climbers x 10 Merkins x 10
Mountain Climbers x 10 Merkins x 10
Mountain Climbers x 10
Potato Pickers x 20
Then mosey towards the creek for some Bridge Bear Crawls
Grab some [small] wall at the concession stand for OYO:
Derkins x 10
Step-Ups x 20
Dips x 30
Partner up and mosey to the bleachers. Partner 1 – Run to top of Bleachers, Partner 2 – Do Calf Raises ; Rinse & Repeat until both partners have completed 10-Runs to the top.
Mosey to the track, 1-Lap only, stopping at each corner with 5-Hand-release Merkins.
Mosey to the middle school driveway for a little hill-work. Only had time for 7’s (not 11’s) with Burpees on top and Squats down below.
Indian run back to COT (at least for the sections with good lighting).
I did disclaim in the beginning that the workout would be both knee and calf-friendly since I have issues with both, but the calf-raises on the bleachers didn’t sound as bad in my mind. In reality, they were pretty brutal, probably close to 200/Pax. Bottlecap, Moneyball, Frack and Strawberry were crushing the runs. I appreciate Jingles and Fusebox’s help on keeping the QIC straight on the count. Watchtower is a great AO and I appreciate the opportunity to lead these men. Thanks to Strawberry and Chipotle for coming out to support the QIC.
Susan G Komen Race for the Cure this weekend in Charlotte. Here’s a link to race info:
F3 Golf – 10/27/17 – (Bottlecap looking for 3 Pax to join him)
Church on the Street (COS) – Looking for five (5) Volunteers the first Sunday of every month to volunteer on Sunday Mornings from 6am – 8am. See F3 Strawberry or use the Sign-up Genius below.
Hyper-link to Sign-up Genius
….Here’s what happened: Quick disclaimer and we’re headed towards Smoke for a warm-up COP.
SSH x 15 + IW x 15 + MC x 16 = 46 (Total) Burpees x 5 OYO
Mosey to Firebirds, partner-up (SPEED MATTERS!) for a 2-Lap ‘Catch Me If You Can’. Partner 1- Gets a 20-yd lead and if caught takes a 20-Burpee Penalty. Rest of the Pax Merkins x 10, Inclines x 10, Lunges x 10, Flutters x 10 (Repeat until 6 is finished.)
Flapjack Partner / Chaser-Chasee. Pax doing Dips x 10, American Hammer x 10, Durkins x 10, Squats x 10. Waiting on the 6 with a little Plank-O-Rama.
Mosey to the back of Target for some speed-bump work. Keep it simple, Burpees x 3 at each speed bump down and back.
Mosey back to Smoke parking lot for COP. Did two “Round Robbins” of various called excercises while the caller runs the circle. Burpees x 5 OYO.
Line up at stop sign and AYG back to the COT.
Moleskin – I appreciate the PAX for showing up on the Q’s Birthday. I was able to work in 46 Burpees hopefully under the radar. The only exception was Van Pelt’s 66-Burpees, but he chose a really fast partner….Thin Mint. (That’s a tough lesson.) I probably should have taken the penalty because Morning After almost made me puke in the bushes. I think Heartbreaker and Buckey settled on a tie.
Joe Davis Run…….If you’re reading this…..you missed it.
The schedule said Heart Breaker was Q, so the PAX were a little surprised that Big Tuna had Q-Jacked the workout. So here’s what happened……
Mosey to the Smoke Parking Lot for COP
Windmills x20 Imperial Walker x20 Modified Mountain Climbers x20
Mosey to the top of the Murder Horn for a Lolli-Pop Circle Run
Partner Up (Speed Matters!)
Run Half-Way around, meet partner for Hand-Slap Merkins x10
Run 2nd Half back for another 10 Hand-Slap Merkins
Repeato – Partners run in opposite directions this time
Mosey to the back of Target for some Speed-Bump Suicides
Do Hand-Release Merkins x5 and increase it x5 at each additional Speed Bump.
Finish at opposite end
Sit for some Peoples Chair to wait on the six
Mosey to side parking lot, partner up
Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Partner 2 – Curb Derkins Repeato until Team Total Curb Derkins x 100
Partner 1 – Backwards Run to end of lot, turnaround, run up hill,
Partner 2 – Curb Dips Repeato until Team Total Curb Dips x100
Partner 1 – Backwards Run to end of lot, turnaround, run up hill,
Partner 2 – Curb Jump-Ups Repeato until Team Total Curb Jump-Ups x100
Line up for an Indian Run back to COT……….Tour the parking area up and down a few times
Stop at one end of theatre parking lot, OYO Burpees 10x
AYG Jail Break back to COT
It’s been a while since I’ve Q’ed a workout, so I’m grateful to my boy Heart Breaker for letting me step in on this one. We had nothing but seasoned veterans in the gloom this morning and they certainly challenged me. I appreciate McGee and Fireman Ed for trying to Q-Jack me a few times, I did cave on the Burpees. There seemed to be a lot of mumble chatter on the extended Indian Run through the parking lot, but I thought it was pretty good.
Announcements – See Bean on the F3 Christmas Party and if you’re still interested in participating in Southern Discomfort this weekend there’s probably still room.
18 Pax showed up for a weekly dose of pain at Rebel Yell. Here’s what happened.
A quick mosey to circle up for a warm up.
Windmills x 15
Imperial Walkers x 15
Low Slow Squat x 15
Mountain Climbers x 15
Plank Jack x 15
Merkins x 10
Mosey over to the parking islands in front of the movie theatre for a warm up run in a four corner formation. Karaoke down, Side-Shuffle across, Backwards Run back and Side-Shuffle across. Four (4) times around.
Count off to create four teams. Each Team was assigned one corner of the movie theatre where there was an exercise posted.
Corner 1) Wide Arm Merkins x 10
Corner 2) Monkey Humpers x 20
Corner 3) Diamond Merkins x 10
Corner 4) Jump Squats
Between the corners, run the length of the theatre and Bear-Crawl halfway of the width. Four (4) times around.
Huddle up for a brief 10-count and mosey over to the Cantina Restaurant. Partner up for a shared exercise of leg lifts. 75-Right Leg (Only) Lifts on the wall, while partner runs around parking island, Reapto 75-Left Leg (Only) Lifts on the wall and partner run.
Mosey back towards parking lot for COT. Stop midway to plank and an AYG Sprint back.
The PAX did a great job on this steamy summer morning. It was great seeing Mike Check back at RY. Fahvre and Rachel kept trading the leading position on all of the exercises. (Nice Job!)
There was a a little mumble-chatter on the Windmill (AKA Jane Fonda), but the QIC is still on the mend from a calf tear, so all warm-ups were ‘calf friendly’. The chatter quited down considerably after four rounds of karaoke/backwards run. I believe the Four Corner exercises were good, but the Bear Crawls were pretty terrible. Thanks to Chippy, PaperJam, Morning After and Coyote Ugly for pushing me during the four corners.
Welcome to our new FNG, Situation and to Coyote Ugly for bringing him out. Way to hustle out there Situation!
A big Thank You to Heartbreaker and Strawberry for their continued support of Rebel Yell as Site Q’s. I enjoyed leading the PAX today!
Announcements – Fight Club at Elon Park on Fridays, come see Chipotle.
19 Pax showed up on an unseasonably warm February morning to kick-start their week. Here’s what happened.
Began with a mosey around the parking lot with a combination of high-knees, butt-kickers and karaoke. Mosey to the adjacent parking lot and circle up for: Windmills x 20, Imperial-Walkers x 20, Merkins x 20, Mountain Climbers x 20 and hold plank for 10-count.
Mosey to track and pair up for some Catch Me If You Can.
Round #1: Partner1 – Backwards Run Partner2 – 10 Hand Release Merkins, Catch Partner
Round #2: Partner1 – Backwards Run Partner2 – 10 Wide Arm Merkins, Catch Partner
Round #3: Partner1 – Backwards Run Partner2 – 10 Diamond Merkins, Catch Partner
Mosey back to parking lot, with a little bear crawl along the way, for some Peoples Chair and Balls to the Wall. Circle up for some Mary; Flutter x 15, Rosalita x 15, Freddie Mercury x 15, Protractor x 15 and Heels to Heaven x 15.
Mosey to the other end of the parking lot for the “Beast Light”. Run across parking lot and at each basketball goal (4) 10 Hand Release Merkins and run back. (Repeato) 20 LBCs (Repeato) 5 Burpees.
Partners Pair-up for a final sprint race back to the COT.
The QIC didn’t have his lexicon mastered and confused Utter and Simba when he called out the next exercise “The Beast”. Turns out it wasn’t 6-exercises, but only 4, hence the title “Beast Light”. I appreciate their patience. It’s always great to lead the PAX of Basecamp. Great effort by everyone!y
F3 Nation Anniversary Party – March 5th
Seventeen Pax hit the ground running on this chilly morning at 5:30 sharp. (According to Wingman the time keeper) Here’s what happened:
Quick jog to parking lot for COP and a warm-up of:
Windmills x 20, Low-Slow Squat x 20, Calf-Stretch x 20, Mountain Climbers x 20, Burpees x 5 (OYO)
Mosey to Varrow Parking Lot for a ladder exercise series.
5 hand-release merkins, run to stop sign and return run (Repeato), 10 hand-release merkins (Repeato) 15 hand-release merkins.
20 LBC’s, backwards run halfway, run to stop sign and return run (Repeato) 25 LBC’s (Repeato) 30 LBC’s, Burpees x 5
Mosey towards the Bull Ring. Stop halfway for Burpees x 5. Make it to the Bull Ring for one full lap. Stop at each door entrance (4) for Merkins x 20. Plank-o-Rama to wait on the six.
Line up for an Indian Run back to COT. Stop into parking lot for Mary. Dollie x 20, LBC’s x 30 and Protractor. AYG Jailbreak back to the COT.
The QIC is happy to be back leading the men of Bagpipe. I’ve been on the IR list for a while and while the calf feels great, the stamina needs improvement. The Pax were very understanding as I occasionally led from the front, the rear, and mostly from the middle. It was great to see Heartbreaker, Hops and Pebbles (who was 15-lbs heavy with some kind of vest) having a run-off for first place on the ladder. (Freehley’s kept a close second.)
Announcements – SOB Social tomorrow night at Brazwells, SOB Family outing changed to Sunday, February 21st.
The Q has probably been watching too much Wicked Tuna: Outer Banks (hence the title), but with this cool Monday morning, I was definitley inspired.
Take off for a quick parking lot trip of high knees, karaoke and butt kickers.
Mosey to rock pile next to staircase, choose [rock-size] wisely and head for parking lot entrance. 15-Curls OYO, Mosey down Strawberry Lane, stop at driveway for 15-Overhead Presses OYO, Mosey to corner for 15-BehindHead Presses OYO.
Mosey to Hill for 7’s: Low Slow Squat on top and Rock Curl-Overhead-Behindhead Combo on bottom.Plank-o-Rama to wait on six.
Mosey to daycare parking lot for flutter presses x 20.
Mosey back to school and break up into two groups. Group 1 – Run the island parking lot; Group 2 – Step-ups/ One-Leg extensions
Flapjack. Round 2 – Switch legs, Repato. 3rd Round – Dips.
Return Rocks to Rock-Pile. Grab some wall for Peoples-Chair. Overhead Press (Civilian Count) x 50. Decline Mountain-Climbers x 10, Back to Peoples Chair, Decline Mountain-Climbers x 10 (Encore)
Head to parking lot for mary. Dollie x 15, Rosalita x 15, LBC x 30 (Civilian Count) and the Protractor.
Run 1.5x around parking lot increasing pace 25% – 50% – 75% to finish near parking lot entrance. Pair-up and AYG Partner Race back for the COT.
With the first blast of cool air, the Pax were ready to go this morning. I thought Torpedo was going to freeze before we got started. Simba should have recognized some of this workout, it was inspired by his “Back to School” workout from last year, when the QIC was a FNG. It was the first time I tried the [Van Pelt Inspired] Decline Mountain Climbers. It’s one of those, “Okay, I understand but never thought of that combination”. I didn’t feel that way afterwards, it was more like, “That Stinks!”. Goonie seemed to push through the ankle-pain. (Way to beast it out Bro!)
Fireman Ed and Simba do a great job Q-ing this site and are always engaging to the PAX. A special thanks for their continued leadership at Base Camp.
Thanks to the PAX for joining me in the Lords Prayer to honor my good friend Sam Shelby who lost his battle against lung cancer on Sunday. #mojowarriors
19 Men showed up expecting a ‘Mr. Bean Beatdown’, but with Mr. Bean on the temporary IR list, Frehley’s Comet was more than happy to step up. But WAIT….. Big Tuna decides to Q-Jack the Maul!!!!!
COP – SSH x 25, IW x 20, and Merkins x 20
Mosey towards the Murder-Horn and partner-up at lolipop circle to the right. Partner’s run around circle in opposite directions, meet for Hand-Slap Merkins x10 and Back around for LBCs x20; Flapjack Directions, Repeato and Plank when you’re done. (Plank-o-Rama)
Mosey towards the bottom of the Murder Horn. Stop Midway for Frehley’s to lead 8-Count Burpees x 10; Bottom of the hill with Mighty-Mite for 8-Count Burpees x 9. Top of the Murder Horn (@ own pace), circle back for the six. Beaker lead 8-Count Burpees x 8.
Heading back across the street did a mix of Bear-Crawls, Lunges and Backwards Run. Once on the sidewalk, Partner Carry for 40-yards and flapjack. Slalom run up and down the hills and then over the hills behind target. Move into end parking lot for more hill work; 7’s Squats at the top and HR Merkins at the bottom.
Mosey to first speed bump and break back into groups; Partner 1 first row of sprinters, Partner 2 second row. Sprint to second speed bump. Mosey to next speed bump, Repeato
Mosey towards theatre for Q-Lead 8-Count Burpee x 7, Backwards Run to the stop sign and back to the COP.
Chipotle Cross x 10, Can-Opener (Cross elbow to knee) x 10 each leg and finish up with Strawberry leading us in 8-Count Burpees x 6
It’s never too early to start training for the Mud Run, so today’s workout was a little faster pace. The PAX certainly hung in there and no man left behind. (Nice Job Teddy, Peaches & Cold Cuts)
A great effort by Grimes today, he really pushed it.
Heart Breaker crushed the hills and I couldn’t see Beaker on the sprints.
Frehley’s either got into the Kettle One last night or a 3-cheese enchilada dinner, he was pretty lethal.
Thanks to Strawberry for closing us out on the Burpees. (Sorry Bro, it was either you or me and I was gassed!)
It was a pleasure to lead these men today.
Mud Run Sign-Ups for October 24th
Anyone interested in leading the Maul see Wingman.
A special request for the speedy recovery of Mr. Bean, Outback and Madame Tussaud who are on temporary IR.
Mosey towards Nessy (Lake) and circle-up in parking lot
SSH x 25
Merkins x 20
Plank-Jacks x 20
Bagpipe Split: Count-off 1’s & 2’s
Group 1 – Big Tuna (QIC)
Group 2 – Outback (QIC)
Bear Hunt (Big Tuna):
Mosey through trail to back parking lot, Curb Dips x 20 (Wait on Six), Mosey across Ballantyne Corporate Place to 6’ Wall, Peoples Chair with Arm Lifts x 25
Pyramid on Wall – 7’s
6-Burpees, climb up wall, 1-Slow Squat, climb down wall
5-Burpees, climb up wall, 2-Slow Squats, climb down wall
4-Burpees, climb up wall, 3-Slow Squats, climb down wall
3-Burpees, climb up wall, 4-Slow Squats, climb down wall
2-Burpees, climb up wall, 5-Slow Squats, climb down wall
1-Burpee, climb up wall, 6-Slow Squats, climb down wall, Hold Plank when finished
Mosey towards back parking lot for Bear Hunt
Partner-Up (Size Matters)
Partner 1 (The Bear): Bear Crawl
Partner 2 (The Bear Hunter): 5-Burpees, Catch Partner, Partner-Carry back to Start
Reapto – 2nd Round, 10-Burpees, Hold Plank when Finished (Wait on Six); Plank-O-Rama
Mosey to small pond next to building
Partner 1 – Run the pond, Partner 2 – LBCs (Team Total of 200), Repeato Until Complete
Partner 1- Run the pond, Partner 2- Flutter, Repeato Unitl Partner 2 Returns
Mosey back across Ballantyne Corporate Place for Partner Races Uphill
Partners sprint uphill (50yds) staggered by 5-seconds
Winning Partner of race gives a 6-foot leading start to other partner for “Catch me if you can”, Sprint to end of parking lot (50yds)
Indian Run back to Parking Lot for COP
Rosalita x 20
One-Armed Crunches x 20 (Called by Iron Horse)
Freddy Mercury (Aka the Puppy Luv) x 20 Outback (QIC) Joins Circle
Flutter x 25 (Called by Mermaid)
Merkins OYO x 10
Dolly x 25
Red Pill (Outback)
Nessy (Lake) Circuits with six pain stations. We had a warm up round to ensure the PAX had clear understanding of the task and then counted off into four teams with each team starting out at a different pain station. Let the games begin
Rinse and repeat until time was up.
Then back to the COT for some Mary
The red pill was a little hard to swallow this morning given no rest periods, high humidity and the fun had at pain station 4. Not much mumble chatter and could see PAX digging deep and pushing it. Great job all around!
This was the first Bagpipe Workout Split and T-Claps to Outback for taking the second QIC. Special thanks to Van Pelt for sharing the Bear Hunt. That second partner carry after shooting the bear was brutal. (It sounded like a lot more fun than actually doing it.) Great showing of Haggis and Chipotle coming off of a 60-K this past weekend. Way to go Icky Shuffle on smoking the Q on the uphill sprints. It was a pleasure leading the PAX today. My apologies for leaving before COT due to a work scheduling error. Look forward to being back in the gloom with these fine men soon.