Written by gooney posted by Ed
12 Pax got out of the fartsack a little earlier than they would like to enjoy a beatdown that would even make Chunk hurt for the rest of the day. On Sunday, a crippled Simba previewed that “Gooney” would be on Q. I’m going to blame the sparse attendace on the confusion of no one knowing who “Gooney” is. I’m positive it had nothing to do with the late Panthers game…..
Disclaimer was given and admittance of first-time Q-age was presented. I was just hoping they’d take it easy on me. It didn’t take me long to screw up.
The Thang
Mosey around the parking lot with buttkickers and high knees, head down to the baseball fields
– SSH x 20 (yes, I messed up my very first cadence – laughter ensued. I was glad I got it out of the way – lower expectations for the rest of the workout)
– IW x 20
– Hillbillies x 20
– LSS x 20
– Jack Webb
Mosey to the area between the baseball fields and pair up for partner work. First partner would run up the steps to the concession stand, turn toward the track, and then back down the ramp to the fields. Second partner with called exercise:
– Step-Ups x 2 rounds
– Lunges x 2 rounds
– LBC’s x 2 rounds
Thanks to the overachievers who led Plank-o-rama while everyone was finishing their rounds
Mosey up the steps to the parking lot, 4 Pax grab decent-size rocks, as the cinder blocks have gone MIA from SCMS. Time for some Grinders:
– Overhead presses and merkins
– Squats and merkins
– Curls and merkins
– Tricep curls and merkins
Circle up for some Mary:
– American Hammer/Russian Twist x 15
– Heels to Heaven x 15
– Freddie Mercury x 15
– Dolly x 15
– Rosalita x 15
– Protractor
– LBC’s x 40 civilian count
Time
Moleskin
Thanks for letting me lead today. It was an honor. Thank you to some of the Rebel Yell guys who made a point to support me on my VQ – it means a lot. The workout was a little more leg-intensive than I meant it to be, but I figure it’s okay if everyone else is walking around like an old man, too. I’m looking forward to the next one.
Announcements:
– Joe Davis run January 9th – sign up now for early-bird discount
– F3 Christmas party is December 12th (along with every other one I’ve been invited to). Sardis Country Club. Geraldo is Q’ing.
What a lovely morning for 19 healthy men and one with a bad disc to head into the gloom for a beat down. Bad disc man almost turned around and went home after a few steps out of his truck but he hung in there and finished the workout what a trooper.
The warm up
A jog around the parking lot with high knees and butt kickers
Circle up
20 X SSH
20 X IW
15 X slow squats
10 X slow count merkins form baby!
Mosey to the field next to the parking lot
20 yards bear crawl then 5 jump squats repeat three times
Then mosey to the football field all the way in back.
Suicides with exercises
Round 1
Start on the end line run to the 50 yard line then do 5 merkins, run back to the end line 10 merkins, run to opposite end line then 15 merkins, next run back to starting end line 20 merkins. Do Imperial walkers until everyone is done. Repeat with different exercises
Round 2 squats
Round 3 CDD
Round 4 LBC
Mosey to the center of the field and circle up
30 X LBC break
Then Jack Webb
1 merkin then 4 air presses up to 11 merkins 44 air presses
A real crowd pleaser, I heard a lot of “why don’t we do these every workout”, “these are so easy we really are just lifting our arms in the air with no weights”, to “man it makes it so much easier with this slow count”. Next time we will try to improve on the measly number that we accomplished.
20 LBC break
Mosey to the play ground
Partner up
Partner 1 runs around the school while partner 2 does regular and supine pull ups Until partner is back then flip flop
Round 2
Partner 1 runs while partner 2 does 10 squats 10 merkins then keeps repeating until partner 1 is back. then flip flop
Mosey to the wall for a little people’s chair with 50 air presses with no weights
Finished
Moleskin:
Great job today pax, I hope it was enough of a workout for you all coming from a base camp Q. A-Bomb thanks for being my partner. Stalker welcome to area 51 from metro, we are glad to have you. Well maybe not with that name. (keep doors locked). It was nice meeting a lot of you for the first time, if I messed up your name please correct in the comments. Thank you Puddin Pop and Good Hands for the honor of letting me Q this workout. Semi Gloss great job taking us out.
Remember cheating on form is the gateway cheating especially behind an elementary school, next you will be cheating when playing games, then at work, then in relationships. Don’t succumb to the gateway cheating with bad form.
Announcements:
Area 51 vs Metro Soccer game still a couple spots open contact Body Bag
New 3rd F starting Mondays at 6:30 Dunkin Donuts, I think Semi Gloss said it was called munchkins
29 men headed out into gloom for a beat down on the South Meck Shockers Athletic fields.
Warm up:
Two laps around parking lot with butt kickers, high knees, and shuffling.
Circle up
20 X SSH
21 X IW
20 X MC
20 X Squats
The Thang:
Mosey down to the baseball fields
In the outfield, burpee squat ladder
6 burpees run 30 yards 1 squat run back
5 burpees run 30 yards 2 squats run back
And so on until
1 burpee and 6 squats
Mosey to the bleachers
Partner up
Partner 1 bear crawls 30 yards then runs to the stairs and back while partner 2 does merkins. Then flip flop. Plank until everyone is done.
Round 2
Partner 1 lunge walks 30 yards then runs to the stairs and back while partner 2 does LBCs. flip flop. plank when you are done.
Round 3
5 burpees everyone
Partner 1 Crab walk 15 yards then runs to the stairs and back while partner 2 does supine pull-ups. flip flop, plank when you are don
Round 4
Partner 1 runs to the stairs and back while partner 2 does Carolina dry docks with feet on the bleachers. Flip flop, plank when you are done
Mosey to baseball field
Circle up
Time for some Mary
20 X flutter
20 X bicycle
30 X LBC
20 X Rosalita
10 X Dolley
Mr. Jack Webb approaches
1 merkin 4 air presses up to 7 merkins and 28 air presses. The Q tried to skip 6 merkins and 24 air presses but the pac was determined to do all the rounds.
Mosey to the lavatories
I thought we were done but Simba said not so fast we have 2 mins, at least that is my understanding of what he said.
Quick round of peoples chair with 20 air presses
Now we are finished.
Moleskin:
Where do I begin 29 people at base camp wow that is awesome, someone must have forgot to put my name as Q on the weekly email. I will have to give it too my fellow site Q Simba for the continuing growth of the site. A lot of chatter at first but after the burpee ladder there seemed to be a little less noise. Thank you for the honor to lead all of you.
Mall Cop great to see you got a new alarm clock that works, hope to see you at more workouts soon.
Two FNGS, Big Tops 2.0 Man City! Way to tear it up out there Man City, your pops struggled keeping up with you. FNG Ditka head locked by Glock who drove 30 mins from the northland of Charlotte to make sure his brother in law made it out to this work. Love it. Ditka and Man City hope to see you soon in the gloom.
Announcements:
Well this isn’t your normal announcement section. It has come to my attention that we have a substantial issue at all of our F 3 workouts that needs to be addressed. I have seen it in your faces at workouts the awkwardness, uncomfortable feelings, confusion and the emotional deprivation. Many people start one way then change to the other, then change back again. Every workout it happens! I am sure over the years we have lost some people to this. What do we do, how do we solve it, should nominate a committee to deal with it. Just the other day I saw the national news weigh in, one was more traditional but the newer style passes along less germs. Could changes be made during cold and flu season? Hmmm I don’t really know what to do, should we just come up with our own thing and forget about the traditional verses the newer style. Please sound off in the comment section below with your opinion or your solution. Oh yea its fist bumping or hand shaking/slapping come on you all have seen this at the beginning and end of workouts.
As the Q pulled up the Pax was already forming, even Insomniac. That never happens at Base Camp. I think several Pax did a warm up run of 11 miles great job. After everyone finally gathered it was time for 19 non fart sackers to enter the gloom for a moderate beat down.
Warm up:
Mosey to the parking lot next door, with some high knees and butt kickers.
Circle up:
20 X SSH
20 X Imperial Walkers
10 X Merkins
10 X squats
20 X mountain climbers
The Thang:
Mosey to the lot behind the school
6 stations of pain along approximately a quarter mile route AKA the Juggernaut; go around as many times as you can for 30 mins
Station 1 10 X merkins
Station 2 5 X pull-ups
Station 3 10 X squats
Station 4 5 X Burpees
Station 5 10 X CDD
Station 6 10 X Step-ups
Circle up by the baseball fields
A few rounds of Mary
10 X bicycle
10 X flutter
10 X dolley
20 X LBC
20 X rosalita
Stay in circle for a little Jack Webb
1 merkin 4 air presses 2 merkins 8 air presses and so on up to 8 merkins and 36 air presses.
As a pack mosey around the school picking up all the cones.
Moleskin:
Great job everyone. Extra credit to those ruckers Geraldo, Zombie and Dora, I am sure it was touch especially those pull-ups. I did see Smokey getting a little ruck action in, he is a beast at skunk works.
Welcome FNG, Boogie Shoes, and great job out there we hope to see you soon. I think there was a little inside information on his naming. Sound off in the backblast who head locked him into coming. Was it Rocky Top, Tough Skin or The Count, I am getting old and can’t remember anything. Had to leave 10 sticky notes to remember I had to Q today.
Sensei great job pushing through the stations, I know it can be tough but it was only 30 min.
I thought I saw Swissmiss as he was blowing by during the pain stations. Then Quint passed me too, maybe I need to start hitting more workouts.
Dam Gina remember no walking little tiny itsy bitsy baby jogs. Good job out there getting after it 3 or 4 a week and then these will be nothing.
I heard a lot of excitement about the Jack Webb was that Tawny or Whitesnake. Way to push through.
Good to see 777 out there after the Gummy tripping on a pine cone incident even though there wasn’t a pine tree for miles. No injury’s this workout thank you 777; you will have to look back at TRs back blast from leading Death Valley the other week. Then it will all make sense.
Drive by sorry of accusing you from being from LA. Like the name though
Slim Fast, as always flying through the workout even after that 11 mile pre-run. Good job taking us out and thank you for the honor of letting me Q
Insomniac was early
One last thing, after a historic week for the Jets, I thought I might mention I am a NY Jets fan and that is where my name came from. Embarrassing could be
Announcements:
Blue Ridge Relay Drivers and Runners needed contact Turkey Leg. I hear driving the van is the greatest job ever. Ask Geraldo he did it last year, I think he said he would quit his job if he could do it full time.
Mud Run coming up see Mermaid for additional information.
Perfect morning for 17 I think non-fartsacers to come and play on the school grounds.
The Thang:
Warm up:
Slow mosey to the back of the school
Circle up
10 Merkins
20 SSH
20 IW
20 squats
10 MC
10 Merkins
Partner up for some partner total exercises: Partner 1 does a lap around the school while partner 2 does the exercise then flip flop until you have combined for the total number needed. Once done mary until everyone is done with each round.
Round 1: 37 Burpes
Round 2: 200 squats
Round 3: 100 Carolina Dry Docs
Round 4: 70 Merkins
Rounds 2+3+4=370 hmmmmm
Slow mosey to the grass by baseball field for ring ring Mr. Jack Webb
1 merkin and 4 air presses, 2 merkins and 8 air presses, up to 8 merkins and 32 air presses
The pack encouraged the Q to make sure the air presses were at a medium pace.
A few rounds of Mary
15 dolley
15 flutter
15 rosalitas
Mosey over to the play ground and partner back up for some more partner totals
Partner 1 starts with pull-ups and partner two runs to the basketball goal on the other side of the parking lot and touches the net and runs back. Then flip flop until you have reached 20 pullups
Slow mosey back to the front of the school with butt kickers and high knees on the way.
Moleskin:
After telling people about phone recording failures in the past, the q gets home and realizes there is only a few seconds of recording. Awesome with two FNGs and 17 pax Q fail. Go ahead Simba rip me apart like you did all workout in the comments below what do you do for work anyways maybe you should get some church.
Robin Hood had secured the LIFO I thought until a couple min into the workout after warm up I ran into Pele. You win the title this morning, nice sneak in too never even noticed until I was running beside you.
A lot of good mumble chatter out there today, even some from the form police. Oh you know.
Even though I am getting older I was impressed that I remember everyone who was there but there was a sad moment today. When naming one of the new FNGs who had a fro, played soccer and was 22. Header said Alexi after Alexi Lalas the kid said who is that, Header said he is too young to remember. Bday, it just got real. Welcome Alexi.
The other new FNG was tight lipped about everything and then the name came when he mentioned he was from a town in upstate NY called Tonawanda, have fun with that name Qs. Welcome Tonawanda.
Tonawanda and Alexi the next workout you go to make sure you get with the Q and give them your emails so you can get on the weekly emails. Sorry Q failure this morning.
Overall pac great job today, thank you for letting me Q always enjoy it. Thanks also for the man who took us out in the ball of man, couldn’t remember that Q fail again. Sound off in the comments.
Announcements:
Golf Tourney
Mud Run
BRR
Happy Hour next Wednesday
It was a nice brisk morning, with a little bit of a drizzle as 11 men headed into the gloom for a beat down. The whole time thanking Spackler for his new toys.
The Thang:
Warm up:
A lap around the parking lot with some high knees and some butt kickers.
Then circle up in front of the school.
25 X SSH, 20 X IW, 20 X squats, 15 X merkins
Next Mosey out to 51 and take a right to get to the hill
Jacob’s ladder with 5 burpees at the top and 1 squat at the bottom, until 5 squats at the bottom and 1 burpee at the top
Mosey back to the side parking lot and grab a cinder block from the woods.
everyone would line up at the first basketball goal with their cinder blocks.
They way it worked. Everyone does the called out exercise with the cinder block then runs to the farthest basket and back. Then does Mary until everyone is back.
Round 1:
20 curls, run and Flutter
R2:
20 squats, run and dolley
R3:
20 high pulls, run and rosalita
R4:
20 bent over rows, run and LBCs
R4:
20 overhead presses, run and flutter
R5:
10 merkins with left hand on block, run, 10 merkins with right hand on block, run and LBCs
R6:
20 clean jerk squat overhead press, run and dolley
Cinder block Break over at the lavatories for some peoples chair
three rounds of peoples chair with 25 air presses, 50 air presses and 25 air presses on your own
Back to the cinder blocks
R1:
20 curls, run and Flutter
R2:
20 squats, run and dolley
R3:
20 high pulls, run and rosalita
R4:
20 bent over rows, run and LBCs
R4:
20 overhead presses, run and flutter
R5:
10 merkins with left hand on block, run, 10 merkins with right hand on block, run and LBCs
The end
Moleskin:
Great job by the pack today, it was hard work moving spackler’s blocks around the lot today. Not a whole lot of mumble chatter out there. I saw a couple new faces out for base camp, hope you enjoyed. Thank you all for coming out and for letting me Q, always an honor. Spackler big thanks for the new toys at base camp. Insomniac thank you for taking us out. Have great week everyone.
Announcements:
Need a Base Camp Q for next week or cinder blocks could be back on table, some site Q bailed
USMC Mudrun in April
Blue Ridge Relay see Turkey Leg
The legendary Dynamic Duo Tuna and Tawney both First-Time Co-Q’s at Base Camp took charge. 9 PAX showed up to see the Dynamic Duo give a beat down in this frigidly cold damp morning.
Pax –
The Thang:
1. Run two laps around top parking lot (legs up, knees up, backward, etc.)
2. Circle up with called exercise:
a. LBC x 15
b. Side Straddle Hop x 15
c. Imperial Walker x 15
d. Merkin x 20
Mosey to Track…..
3. Four corners – called exercises:
a. Wide Arm Merkin x 10
b. Carolina Drydock x 10
c. Slow Squat x 10
d. Mountain Climber x 10
RINSE AND REPEAT Four Corners
4. Standing Jack Webb
….handoff to Big Tuna…..
Mosey to the Baseball Field Bleachers and Partner Up
Partner 1 Bear Crawl, run to steps, bunny-hop up steps, run back
Partner 2 20 Step-Ups each Leg and 20 Dips
Flapjack
Rinse and Repeat 3x
Plank-o-Rama
AYG Back to the Steps for some Peoples Chair
Mosey to front Parking Lot for M&M (Mary & Merkins)
-Dolly x20 & 10 Merkins OYO
-Rosalita x20 & 10 Merkins OYO
-Freddie Mercury x20 & 10 Merkins OYO
-Slow Squat x20 & 10 Merkins OYO
AYG back to main parking lot
We appreciate all of the PAX that came out to support our first Q-Experience. It was an honor to serve. A
-Tawny & Tuna
Announcements –
Register for Spring Mud Run
5 brave souls ventured beyond their beds to face the all mighty Juggernaut beat down, moderate maybe or maybe not. Two got there early to swing a little iron before the rest of the pack arrived.
The Thang:
Warm up:
For a warm up we moseyed to each station of the 9 stations of the Juggernaut, describing what would take place at each spot then doing a warm up exercise. Total distance about 1/3 of a mile.
Along the way we did.
20 X SSH
15 X IW
10 X slow squats
10 X merkins
10 X CDD
Now after the pax had a chance to survey the course it was time for the main event the JUGGERNAUT!
The course was about 1/3 of a mile with 9 stations of pain.
Station 1: 5 burpees
Station 2: 20 squats
3: 10 merkins
4: 40 yard bear crawl
5: 20 step ups
6: 10 CDD
7: 10 pullups
8: Peoples chair with 30 air presses
9: 10 curls with the kettle bell of your choice 30-65 pounds of iron
Repeato for 45 mins
I believe everyone made it around at least 5 times
One final lap with stations of Mary and to pick up the cones
50 X LBC
10 X flutter
15 X Freddie Mercury
10 X heels to haven
15 X the dolley
20 X rosa lita
10 X sid the kid
30 X LBC
Moleskin:
Great job by the pack today, I was trying to get a workout that touched every part of the body, I think it went very well. Have a good Thanksgiving everyone. Thank you for letting me Q, always an honor. Slimfast thank you for taking us out in the ball of man.
Announcements:
Christmas Party
Joe Davis run
15 men broke free from their cushiony prisons and entered the gloom for a Monday morning beat down.
The thang:
Warm up:
A couple laps around the parking lot with some high knees and butt kickers.
Circle up:
20 X SSH
15 X slow squats
20 X Imperial Walker
10 X merkins
After training for a marathon with Stonecold this weekend I thought I would bring running to base camp, ok I just did the last few miles with him after he ran 12.
We began the mosey to the park, along the way we had three stops
Stop 1. 10 X merkins
After arriving at the park outside of the playground, we did some LBCs until the whole pack was there.
Then we did two rounds of exercises
Round 1:
10 pullups
10 squats
10 merkins
10 step ups EACH LEG
Lap around the parking lot
Plank exercises
Round 2:
Repeat
Mosey to the lower soccer fields.
Ring Ring Hello this is Mr. Jack Webb
1 merkin and 4 air presses, then 2 merkins and 8 air presses and so on up to 5. Then a little modifying jumped to 7 merkins and 28 air presses and next to 9 merkins and 36 air presses. The Q took a lot of flack for his switching up; Gummy and High Tide wanted him to go back to Q school.
Then we did a couple rounds of LBCs and Freddy Mercury’s
It was now time for the long journey back to the South Charlotte, with a couple Mary breaks in the middle to keep the pack together.
Stop 1. 20 flutter
Once back at the school we made our way to the lavatory building for some peoples chair but not involving the throne, except for the FNG crawl space. Good facilities at this work out right.
4 rounds of peoples chair
All finished
Moleskin:
Great job today pack and it was an honor to lead you all. Don’t worry I do have q school coming up in a few weeks. Hopefully they will teach me how to fit more into these work outs. Welcome FNG Crawl Space, head locked by several but Morning Star is the one that showed up to workout with him. Good job Morning Star and I have seen you have been making several workouts after only 1 week. Robin Hood it is good to see you back out there again I hope you stay healthy; we need our War Daddy out there. I almost forgot we one person rucked it today with 4 bricks, tough workout for a ruck great job Geraldo. All I know it was on at the beginning and the end of the workout.
Header thank you for taking us out in the ball of man. I hope you all have a great week.
Announcements:
A bunch of shameless plugs from other site Qs for their workouts, I think there was a Meat Head in there, Peak 51, Accent, wherever Gummy is site Q too