Eight strong men posted at South Charlotte Middle School for today’s installment of Base Camp
The Thang –
Jog from parking lot to baseball field
1 burpee
SSH x10
2 burpees
IW x12
3 burpees
Low, slow squat x15
4 burpees
Lunge x10
5 burpees
merkin x10
Jog to football field
Line up at endzone – stations at 25 yard line/50/25 and opposite endzone. Repeat 6x with the following:
Merkin x5
LBC x10
Squat x15
Lunge x10
wide arm merkin x5
dolly x10
Mini JW:
1 merkin to 2 arm press to 6 merkin and 12 arm press and back down
Jog to restroom bldg
1 min wall sit x2
Jog to baseball benchs. Lap around outside of baseball field with pain station:
15 dips, burpees x3 at top of hill, 5 squat jumps, decline merkins x10 on rail. Rinse/repeat
Jog to parking lot
High dolly x10 – hold ’em
flutter x10 – hold ’em
Naked moleskin –
Excellent work from the new guys – Spielberg and Furley. Keep at it!
Moans from the PAX when the Jack Webb was announced – Smash: “it only looks easy!”
Nice adaptation from Skywalker and Strange Brew on some of the exercises while they are still recovering from injury.
Callaway
30 Strong men gathered at South Charlotte Middle School for the weekly beating that is Death Valley.
The Thang –
Warm up jog around parking lot
COP –
20 Burpees
SSH x20
Slow squat x 20
Break into two groups – Group 1 with Runstopper and Group 2 with Callaway. QIC’s switched groups at the halfway mark.
Callaway group –
Jog to football field
Line up in end zone – Series of exercises at 25 yard line, 50 yard line, opposite 25 yard line and end zone. Rinse/Repeat on the way back. Seven stations each exercise.
Exercise 1 – Merkins x10
Exercise 2 – Squats x15
Exercise 3 – LBC’s x20
Exercise 4 – Lunge x10
Exercise 5 – wide arm merkin x10
Jog to parking lot – grab some wall for 2 min of Jack x2
Runstopper group –
Trail run through the woods to Davie Park
4 round of pain stations:
10 pull ups
20 box jumps
30 crunches
40 mtn climbers
50 merkins
Trail run back to South Clt Middle.
Group converve to end the workout with 10 burpees.
Naked Moleskin –
Runstopper needs a gps watch, as he got lost on the trail from South Clt to Davie.
Good work by the two FNG’s this am. Hope to see you guys back in the gloom soon!
During the LBC set of the field work, YHC suggested moving to the track to avoid getting totally drenched fromo the muddy field. Some under the breath comments from Tiger Rag were overheard – something about yoga mats and towels. Yet, TR was the first one one the track!
Another strong prayer from Skywalker (fka Short Sale).
– Callaway
Posted by Callaway from Header….
The Thang:
Run to the end of the parking lot and circled up Side straddle hop X 25 Mountain climbers X 25 Merkin X 25 Squats X 25
Run to the football track and do 1 lap at 75% speed with 5 burpees at every corner
Jog to goal line and do (4) 50 yrd sprints (forward, karaoke, Karaoke,
forward)
Rinse and repeat
Run 1 lap around football track at 75% speed with 5 burpees at every corner
Jog to baseball fields and split up into 3 groups Group 1 – 50 merkins with feet up on railing Group 2 – 50 (25 each leg) 1 legged lunges on bleachers Group 3 – 50 LBC’s
Everyone rotates through each station
Rinse and repeat
Jog back to football field jumping up and doing “headers” every 20 yrds.
Run 1 lap around football track at 75% speed with 5 burpees at every corner
Line up on goal line of football field and split up into 3 groups Group 1 – Suicide sprints Group 2 – Russian twists Group 3 – LBC’s
Everyone rotates when suicide sprints are finished Rinse and repeat 2 more times
Run back to parking lot….
Naked Moleskin:
DV continues to grow. 41 pax today is the new high water mark. Welcome to the three FNG’s
Kudos to a few of the pax who are embracing the F3 spirit and getting after it hard – Strange Brew, Coal Miners Daughter and Thin Crust. Keep it up, boys!
25 hearty souls out for a mid-week workout.
The Thang:
Random-Rama Warmup
– Jog to Track, Half Lap, Side Straddle Hop
– Half Lap, Merkins
– Jog to Baseball Field #1, Imperial Walkers, Mountain Climbers
– Jog around fields back around to Baseball Field #2, Stagger Arm Left and Right Merkins
Jog to Top of Stairs for Wall Work: People’s Chair, Balls to Wall x2
Jog to Bleachers for Sets of 11s: Group 1 – Dips/Jump Ups, Group 2 – Donkey Kicks/Supine Pullups, Planks
Jog to Track for Mary – Planks, Peter Parker, Parker Peter, LBC, Dolly, Mason Twists
3 Man Indian Run – Divide into teams of 3 based on speed for Indian Run around track, plank, repeat with 5 burpees at each turn
COT
Moleskin:
Although it felt a bit cold to start, I’m guessing there were regrets about the long sleeves and hats – it got warm in a hurry.
I thought the small team Indian Run experiment worked well, it should really push you if you are with runners of similar speed. Great to see the numbers out this week. Nice assist on the names from TR.
Do not be afraid of the cold weather! In my view, these workouts are much easier when the air is crisp. You just have to be committed to getting through the first 5 minutes or so to warm up.
— Harley
23 men converged at McKee Rd Elem. for an early Saturday beatdown. Lobster Roll and Ocho Cinco co-QIC.
The Thang—-
Lobster Roll QIC…
Warm up jog
Circle SSH x 20
Imperial walker x 20
Merkens x 20
Imperial walker x 20
Play set
Pull up 30
Dips 60
Squats 100
Star run x 2
Carolina dry dock x 15
Jump ups x 20
Carolina dry dock x 10
Five burpees at center each time
Field
Run middle back full back x 2
Ocho Cinco QIC…
Jog to rock pile and choose a rock
run to lower field
Circle
Cross over w rock x 20
Run loop
Jump squat w rock. x 20
Sit up w rock x 20
Run loop
Jump lunge w rock x 15
Cross over x 20
Run loop
Jump lunge w rock x 15
Scissor sit up w rock x 15
Jog back to rock pile to replace rocks for later use
Fieldwork
Walking lunge
Merken x 20
Crossover x 2
Merken x 20
Back peddle burpee x 10
Sprint
burpee x 5
Sprint
Burpee x 10
Sprint
Naked Moleskin –
Nice work from virgin QIC’s Lobster Roll and Ocho Cinco. The A51 crew has had a rash of new QIC’s to step up. Good work men!
17 Pax gathered in the gloom for some DV pain.
Warm up lap on track – reverse direction
COP – in cadence
SSH x 20
Imperial Walker x20
Merkin x 20
Squat Thrust x 10
Merkin x10
Knee Slaps x10
Burpees x 10 (on your own)
Mosey to corner of track
2 “laps” on track and field (again backwards on the track)
#1 – 100 yd run, broad jump burpee across field, 200 yd run to start, 20 squats
#2 – 100 yd run, rolling marking across field, 200 yd run to start, 20 squats
Mosey to end of field
Beast x 2
#1 – Merkins x6 at 25, 50 ,75, 100, 75, 50 and 25
#2 – Burpees x6 at 25, 50 ,75, 100, 75, 50 and 25
Mary
LBC x20
Dolly x20
Rosalita x20
Flutterx20
Twistx15
Plank – 45 sec
Superman – lost count because of the signing
Fellowship jog back to parking lot
Naked Moleskin
1) Breaking the routine gets the PAX’s attention. When we turned left onto the track (rather than the traditional right turn) for the warm up lap, Tiger Rag was heard to say “We are going backwards, I don’t like this already”. Good to see people notice the little things.
2) YHC liked the rolling merkin, but across the field was too long. Duly noted.
3) Singing “Great American Hero” during Superman is becoming a DV tradition.
4) As a first time Q, I’d recommend it to anyone. Best perk is that you know what is coming next in the workout.
– Uncle Leo –
19 faithful launched from South Charlotte Middle School for this weeks version of Death Valley.
Warm-up
Field Work 50 yards
Mary
Run to baseball fields
Clock works (groups of 3, everyone gets a turn at each)
Naked Moleskin –
T-Claps to first time QIC Countertop. Well done!
Reminder that there are now two Saturday workout options in the Southland – Area 51 continues to launch at McKee Rd. Elementary and “The Rock” at Calvary Church.
19 Pax venturend into the gloom for the weekly Death Valley beatdown.
The Thang…
SSH x25
Shoulder warm-up
Merkins x20
Imperial Walker x25
Diamonds x20
Squat jumps x20
Wide arm merkins x20
Lunge jump x20
Carolina dry docks x20
Onto the football field…
High knees / Butt kickers then repeat
5 burpees
Karaoke down and back
5 burpees
Leg shuffle down and back
5 burpees
Back peddle / 80% run then repeat
5 burpees
Two sets
Donkey Kicks x20
Dips x25
Carolina dry docks x25
Two minutes of Jack
Two sets of carolina dry docks x15
LBC x20
Flutter Kicks x20
Dolly x20
Plankerama
Scissor Crunch x20
Peter Parker x15
Parker Peter x10
Naked Moleskin –
There was much chatter regarding Cowboy and his merkin style. What is a Cowboy Merkin? Basically a Carolina Dry Dock. What is a Cowboy Carolina Dry Dock? Basically a squat. We tease only because we love….
QIC Slapshot emerged from the Providence Plantation clown car with orange cones in hand and placed them strategically aroud the football field….then did not use them at all during the workout. Was he going for the imitidation factor?
Reminder of the southland convergence on Sept 8 at Calvery Church – “The Rock”. The Charlotte South F3’ers invite all metro and north guys to join us that day to help launch this new site.
Shoutout to some of the new guys who continue to post – Pinstripes, Coal Miners Daughter and others. Good work men!
The Thang:
Most exercise performed while carrying a football. It was a decidedly football-flavored workout with Death Valley regular Pretty Boy Quarterback turning 37 today. A fumble at any point resulted in a penalty of 5 burpees.
Run one lap around track
SSH’s x 37
Squats x 37
Merkins – Right hand on football x 10; then x10 with Left hand on football
Mountain Climbers – Right hand on football x10 then Left hand on football x10
200 yard medley relays x 4 with 4-man teams with football as the baton. (50 yard sprint, 50 yard karaoke, 50 yard backpedal, 50 yard sprint)
50 yards of lunges while threading football between legs with each lunge
40 yard bear crawls x 2
50 count combo of burpees and makthar ndiaye’s
Jog to hill
7 hill runs with 3 merkins at top and bottom of hill
People’s chair balancing football on legs
6ish minutes of Mary to include the seldom utilized Cumberland County Viaducts
COT
Naked Moleskin
Strong turnout for an admittedly unorthodox workout with footballs included. The mystery-wrapped- inside-an-enigma known as Donkey Kong showed up with tape-wrapped Goruck bricks as his football which made the downpainment decidedly more difficult for him. McGee, on the other hand, chose a Frisbee from his trunk in the absence of a football.
TigerRag and Callaway among others did their best to try to force fumbles hoping to punish the unsuspecting with the obligatory burpees.
All in all – a good showing from the boys in the Southlands with McGee still a part during his summer stay in the South.
Hops
17 hit it hard at Death Valley this am.
The Thang
Warm Up
– Side Straddle Hop x35, Merkins x16, Imperial Walkers x20, Stagger Arms Left & Right x8
Jog on Trail to Handrail
– Lunge walk
– Pullups under x11
– One arm pushups x10 each arm
Outfield of Dreams
– Start at outfield grass above second base, srint to right, center, left, finish at home plate
Trail Run to Playground
– Plank
– Dips x 20
– Scissor Crunch x10 each leg
– Repeat
Run Past Pay to Play Crowd on Road
– Plank
– Partner Up and Carry to Top
– Leg Throwdowns x21, switch
Run back to playground
– Squats x15
Run back to start
– Abbreviated Mary: LBC x25, Mason Twists x10
Moleskin
– Nice work out there this am, very high heart rate.
– We avoided the septic overflow on the field and went for the good “mud” on the trail.
– Hearing the Shore has been slowed with a knee injury, hoping you heal quickly…we all need someone to keep up with!
– Harley