Author Archive Geraldo

Bringing the Bootcamp to Basecamp

9 PAX made the right choice to start their week off right at Base Camp on a chilly March morning and here’s what happened.

COP

  • SSH x 20
  • IW x 20
  • Merkins x 10
  • Windmills x 20
  • Squats x 20

The Thang:

Mosey down Strawberry lane right on Coburn stopping at the bottom of the hill, readying for 7s, merkins at the bottom and squats at the top.

Head back to the start point, Stopping along the way for some Mary watching the six.  Partner up and grab a lifting rock. Partner 1 performs called exercise while Partner 2 runs down to the bleachers and back, flapjack.

  • Curls
  • Tricep extenstions
  • Overhead presses
  • Squats

Mary:

  • Flutter Kicks x 15
  • Dollys x 15
  • Rosalita x 15
  • LBCs x 15

Moleskinny:

  • Great work by the PAX today, everyone was pushing it. A simple weinke was in order putting the boot camp back into the workout.
  • YHC showed up today greeted by Site Q Emeritus Fireman Ed, when I informed him I had the Q he said something to the effect “good, not a lot of running’, well we managed to get 2.6 miles in anyway.
  • Cheese Curd chose Base Camp over DMZ thinking we wouldn’t run much either, according to Strava we did a bit more than their 2.4 miles.
  • Learned that Cheese Curd completed 3 legs of Ragnar, over 2 years. This year might be the year he does them all in the same event.
  • Insomniac is getting sneaky fast.
  • Cheese Curd and Fireman Ed were #LarryBird at the 7s on Coburn.
  • YHC received a back-handed compliment from Cheese Curd, which is a compliment in any manner.
  • YHC kidded Costanza that I was glad he was there so I wasn’t War Daddy, but the guy keeps getting stronger and has come a long way since he started. Keep it up.
  • Thanks to Goonie, Thunder Road, and Benny for the opportunity to lead

Announcements:

  • Richard Sheltra Memorial 5K/10K Saturday 4/28: https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial10K5K1MileFunRun
  • Cheese Curd still has a spot available on his Smokey Montaain
  • New workout at Charlotte Catholic launches Thursday 3/8 for 45 and over crowd, Mr. Bean is the site Q and Chelms has the Q.
  • New AO bootcamp at Charlotte Latin launches Tuesday 3/13, Hops is the site Q

APFT at Stonehenge

11 PAX ignored their #FartSacks on this fine Saturday Morning and posted at the best AO in  SOB land. Here’s how it went down.

COP:

  • SSH X 20
  • Merkins x 10
  • Imperial Walkers x 20
  • Windmills x 20
  • Squats x 20

The Thang:

Head off to the Bull Ring for a lap and then a modified ARMY Physical Fitness Test (APFT), minimizing the 2 mile run to a 1 mile run.

  • 2 Min Max Push-ups
  • 2 Min Max Sit-ups
  • 1 mile Run

Times up, mosey back to the start point.

Mary:

  • Flutter Kicks x 15
  • Dollys x 15
  • Rosalita x 15
  • Heels to Heaven x 10

Moleskine:

  • Great work by the PAX today. YHC wanted to try something different, the APFT is a good gut check for me, and in the Pathfinder ruck training rotation. The APFT is typically used in GORUCK Heavy events as part of the administrative phase of the event, but Cadre are known to break it out during Tough challenge events as well.
  • What YHC likes about the APFT is that it measures you on 3 events, push-ups, sit-ups, and the run. Can be strong on 1 or all three events and still finish with a good score. It is weighted by age, and you receive a score up to 100 for each event, with a max score of 300. The Army passing score is 180 and the Army Selection score is 250 or higher. There are apps for APFT calculator, but more information available here.
  • Haggis killed the APFT, push-ups and sit-ups good form of course and crushed the run. When I mentioned to him that the APFT calculator is age-weighted, he wanted to be measured as an 18 year old, he still crushed the score.
  • The APFT took a little bit longer than YHC anticipated and thought we would have time left over for more exercises. Better off planning for more.
  • TCLAPS to the PAX for the the pre-run, we covered 3.6 miles during the workout and they put in another 3 during the pre-run.
  • YHC took directions from Wild Turkey which may or may not have been a good idea.
  • Congrats to Cheddar and his M on the news of a Baby Cheddar on the way.
  • Thanks to Wild Turkey and Nard Dog for the opportunity to lead and please sound off with any mumblechatter.

Announcements:

Benny’s First 12 Days of Christmas

8 PAX posted at Peak 51 their dose of daily DownPAINment.

The Thang:

Mosey over to the track for 2 warm up laps then to the bus parking lot for COP.

COP

  • SSH x 20 IC
  • Merkins x 10 IC
  • IW x 20 IC
  • 8 Count Body Builders x 10 IC

12 Days of Christmas

Mosey to the lower parking lot behind the church.

Perform exercises with the number of days equal the number of reps per exercise. As you get to the next exercise then perform each preceding exercise and rep count.

  • Day 1- Sprint across the parking lot (with rock)
  • Day 2- Carolina Dry Docks
  • Day 3- Jump Squats
  • Day 4- Diamond Merkins
  • Day 5- Burpees
  • Day 6- Lunges (6 each leg)
  • Day 7- Heels to Heaven
  • Day 8- Seal Jacks
  • Day 9- Flutter Kicks (4 count)
  • Day 10- Dollys ( 4 count)
  • Day 11- LBCs
  • Day 12- Merkins

Circuit Work

Move over to the benches for 2 rounds of Merkins x 10, Dips x 15, Step ups x 20

Mary

Return the parking lot for some Mary.

  • Flutter Kicks x 15 (4 count)
  • Rosalita x 15 (4 count)

Moleskin

  • Strong work by the PAX today, for an oldie but a goodie with the 12 Days of Christmas. There are many variations out there and there’s lots of room for interpetation which helps make it fun. Only 1.5 miles today but we still kept things moving.
  • This was Benny’s first 12 Days of Christmas, one of many to come, you’re welcome.
  • Kotters to Woody coming back from injury.
  • Slim Fast is fighting a cold, you were missed, feel better soon.
  • Tweetsie was out front, #LarryBird.
  • YHC left the AO Shovel Flag at home, #Kotters.
  • 8 count body builders stink,  now way about it but it could always be worse.
  • YHC enjoyed the collective groan when the 5 Golden Burpees were called. Mumble chatter was low, may have had something to do with the Burpees.
  • TCLAPS to Tweetsie, Benny, and Retread for the pre-run.
  • Please keep Bout Time and his son Jennings in your prayers.
  • Thank you Tweetsie for taking us out.
  • Thamks to Sensei and Lois for the opportunity to lead and sound off with any mumble chatter.

Announcements

  • Joe Davis 5K / 10K January 6th register and support Rock Thrill’s family’s fight against addiction. https://joedavisrun.racesonline.com
  • Benny has joined the site Q roster at Base Camp. The original A51 moderate boot camp Mondays  at South Charlotte Middle School.

Pyramid Scheme

8 Pax got out of the #Fartsack and posted in the #Gloom at #DeathValley for their DownPAINment.

The Thang:

COP: 

Mosey down to the track for 2 laps  and circle up on the field COP:

  • 5 Burpees OYO
  • SSH x 20 IC
  • 4 Burpees OYO
  • IW x 20 IC
  • 3 Burpees OYO
  • Low Slow Squats x 20 IC
  • 2 Burpees OYO
  • Windwall x 20 IC
  • 1 Burpee OYO

25K Pyramid:

Line up abreast performing the 4 exercises x 5 reps, run across the field, perform the same exercises increasing the reps by 5 up until 20 then back down again, like this:

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 5

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 20 – THERE

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 5 – BACK

Take another lap around the track for good measure.

Rock Work:

Mosey up near Semi-Gloss’ palace, partner up and grab a lifting rock. Partner 1 runs down to the bleachers while Partner 2 performs called exercises with said rock: Curls, Squats Tricep Extensions, Presses.

 

Mary:

Head back to the start point with 5 minutes left for some Mary.

  • Flutters x 25 IC
  • LBCs x 20 IC
  • Rosalita x 20 IC
  • Heels to Heaven x 20 IC

Moleskin:

  • Great effort by the PAX today, we managed to get in 2 miles today.
  • Upon arriving Header notified me that he would leave if we went on the soggy football field. After the second lap around the track and turned towards the field, YHC clearly heard a PAX,  say “Don’t do it”. The drainage SCMS field would be the worst in Area 51 if not for the one at Old providence. Header noticeably performed all of his exercises on the track.
  • Fireman Ed was warming up in the parking lot when YHC arrived, it must’ve helped he was #LarryBird during the Pyramid.
  • Smokey was out front as usual, and hasn’t let Tennesee’s head football coach search, applications are still being accepted.
  • Jet Fuel was looking relieved now that BAMA was in the football playoffs.
  • Good to see Puddin Pop, can ever tell if it’s sweat or rain on his shirts.
  • Chin Music and Header were talking baseball, good stuff.
  • Thanks to Dollywood and Smokey for opportunity to lead and please sound off with any mumble chatter.

Announcements:

Cyber Monday at The Big House

6 Pax dragged themselves out of their warm #Fartsacks on a chilly November morning  to Post at #TheBigHouse for their DownPAINment.

The Thang:

COP: 

Take a lap around the park entrance and circle up in the parking lot COP:

  • 5 Burpees OYO
  • SSH x 25 IC
  • IW x 20 IC
  • Merkins x 10 IC
  • Low Slow Squats x 15 IC
  • Windmills x 20
  • Mountain Climbers x 15 IC
  • Cherry Pickers x 20 IC

Ball Field Lap:

Mosey around the ball field stopping for called exercises. Partner up, run in opposite directions, meeting for 10 handslap merkins, continuing their lap planking until the 6 returns. Repeato.

Bench Circuit work:

Move over to the nicely covered picnic benches  for three rounds of circuit work, Derkins x 10, Dips x 15, Step-ups x 10 each leg.

Ark Loader Relay (sort of)

Partner up, Partner 1 will perform called exercise will Partner 2 performs called animal movement. Partner 1 runs to catch Partner 2, flapjack, repeato there and back

  • Round 1 10 Merkins/Bear Crawls
  • Round 2 10 LBCs/Crab Walk
  • Round 2 10 CCDs/Lunge Walk

 

Mary:

Head back to the start point with 5 minutes left for some Mary.

  • Flutters x 20 IC
  • LBCs x 15 IC
  • Rosalita x 15 IC
  • Dolly’s x 20 IC
  • Protractor

Moleskin:

  • Great effort by the PAX today, we covered 2.3 miles today. YHC wasn’t sure  about the distance of the ball field loop, approximately .35 miles per Dumpster Fire and it provides a good stretch of the legs.
  • Snowflake was out in front, (RESPECT).
  • YHC hates bear crawls and the transition  from CCDs to crabwalks was challenging.
  • Dumpster Fire was bundled up for the cold today which may or may not have affected his SSH and flutter kicks.
  • YHC didn’t know if it was going to be a Sharks vs. Jets rumble with the Camp Gladiator folks as we passed by several times. The CG playlist needs improvement BTW.
  • This was only YHC’s 3rd visit to The Big House and it is a great AO, lots of opportunities and I’m looking forward to Q’ng again soon. It’s also the safest AO for parking, just sayin’.
  • Thanks to Dumpster Fire and Pvt. Benjamin for opportunity to lead and please sound off with any mumble chatter.

Announcements:

Ruck Zero

13 Pax including a 2.0, lifted themselves from their tryptophan slumbers and made the right choice by posting to #RockZero for their DownPAINment.

The Thang:

COP: 

Mosey over to the parking lot facing Route 51 for COP:

  • SSH x 20 IC
  • IW x 20 IC
  • Merkins x 10 IC
  • Low Slow Squats x 15 IC
  • Windmills x 20
  • Cherry Pickers x 20

Rock Work

Mosey over to the rock pile near the ball field, partner up, pick a lifting rock, size and speed does not matter. Partner 1 does called exercise while Partner 2 runs to the light pole and back. Flapjack. Two rounds of the following:

  • Curls
  • Tricep extensions
  • Overhead Presses
  • Squats

Ruck/Coupon PT:

Return to the start point, picking up a variety of rucks and coupons, mosey over to adjacent and less busy parking lot. Line up abreast, performing the called exercise with the coupons, then run to the nearest light pole and back between each. The PAX moved over one spot to get a taste of each coupon.

  • Mountain Climbers x 15
  • Push-ups x 10
  • Squats x 15
  • Crabwalk and back
  • Overhead press x 15
  • Swings x 15
  • Lunges x 10 each leg
  • Flutter kicks 4-ct x 15
  • Squats x 15
  • Walk with coupon and back
  • Thrusters x 15
  • Push-ups x 10

Bench Circuit work:

Return the coupons to the start point and mosey to the benches next the church for two rounds of circuit work, Derkins x 10, Dips x 15, Step-ups x 10 each leg.

Mary:

Head back to the start point with 5 minutes left for some Mary.

  • Flutters x 20 IC
  • LBCs x 20 IC
  • Rosalita x 15 IC
  • Dolly’s x 15 IC

Moleskin:

  • Great effort by the PAX today, we covered 3.2 miles today, YHC wasn’t sure we’d hit the recommended 3 miles but Flipper assured me we still could with all the running back and forth.
  • Since it was a Heavy day at #RockZero, YHC wanted to mix it up today, and introduce some #GoodLivin’ to the PAX. Cheese Curd graciously volunteered his new GORUCK Rucker which needs to to broken in and his wife’s ruck for the workout. Hoover and River Rat came prepared with some weighted backpacks of their own.
  • YHC wasn’t sure what the turnout might be with the holiday weekend, lucky there were plenty of rucks and coupons to go around.
  • Rachael was killing it out there as usual, out in front of the PAX.
  • Abba was strong, YHC was partnered up with him and he kept pushing it there.
  • TCLAPS to Flipper and Hoover for the pre-run. Hoover is turning into a runner, saw him at the Let Them Soar 5K two weeks ago and he was crushing it, the big man was moving and has slimmed down quite a bit since his first post.
  • Flipper commented that it seemed to be “the longest COP ever” while we stretched our hamstrings with Cherry Pickers, they’re the MARSOC Short Card, Google it.
  • Welcome River Rat and his 2.0 Shortstop from Rock Hill, thank you for coming. Shortstop was giving Rachel a run for his money.
  • YHC met a fellow countryman of Boerewors from South Africa last week, and they asked “Do you know Dieter?” Small world.
  • Jet Fuel got the workout in before the Iron Bowl, he voiced some concern for his Tide today. Ickey was not present, he’s pre-gaming no doubt, looking forward to his Twitter feed during the the game this afternoon.
  • Best wishes to Abba and his family as the embark on their journey.
  • Thanks to Flipper, Boerewors, and Hoover for opportunity to lead and please sound off with any mumble chatter.

Announcements:

Ruck or Treat

9 PAX made the right choice, arose from the #FartSack on a perfect Saturday morning and posted at #Stonehenge for their #DownPAINment, and here’s how it went down.

The Thang:

Mosey over to the Ballantyne Village parking deck, stopping at each ramp for 5 merkins kicks. Stopping on the roof for COP

COP:

  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Merkins x 10 IC
  • Squats x 20 IC
  • Arm Circles x 20

Head back down the parking deck ramps performing 10 squats OYO at each ramp.

Costigan Park:

Head over to Costigan Park, and partner up. Partner 1 does called exercise while Partner 2 runs a lap, then Flapjack.

  • Step ups
  • Dips x 15
  • Incline Merkins

Trick or Treat?

Mosey back to the start point and pick up up some rucks. Staying with your partner Catch Me If you Can to the Vein Specialists of NC parking lot. Partner 1 does called exercise with their coupon while Partner 2 runs to one end of parking lot and back. Flapjack. Move the rucks down the line each round. Repeato when complete.

  • Round 1: Ruck Presses
  • Round 2: Squats
  • Round 3: Ruck Curls
  • Round 4: Ruck Swings
  • Round 6: Overhead Ruck Hold

Waterfall Relay Race:

Get into 2 teams, stay with your partner, at each station perform called exercise with your partner, bear crawl to the next station. The next set of partners doesn’t start the exercise until the one before has completed the called exercise.

  • 5 Partner Burpees
  • 10 Handslap Merkins
  • 15 Partner Air Squats

Mary:

Return to the Vine with 5 minutes left for some Mary.

  • Flutters x 20 IC
  • LBCs x 20 IC
  • Rosalia x 15 IC
  • Dolly’s x 10 IC
  • Merkins x 10

Moleskin:

  • Great effort by the PAX today, we covered 2.6 miles today without heading over to Loch Ness.
  • YHC wanted to mix it up today, and introduce some #GoodLivin’ to the SOB PAX. YHC pinged Dora to see if we can bring some more rucks to the PAX and he obliged. The rucks were of various weights and colors (neon pick GR1) to provide the PAX the opportunity to get taste of a ruck work out.
  • I wasn’t sure how many PAX would post this AM and brought more coupons just in case but we had more than enough rucks to pass around.
  • YHC borrowed the Waterfall Relay from Cadre Daniel (F3 Linus) after participating in the Capital Ruck Tour last week in Columbia. Apparently, it took YHC a long time to explain the instructions, will do better next time.
  • Billy Goat and Gruden were getting after it on the sprints, solid work.
  • Fire Hazard, who was killing it today, asked YHC before we started if I had and Rucks coming up, funny he should ask.
  • Some PAX may have been still recovering from the F3 Golf outing yesterday, y’all were missed.
  • Dora made his first post to Stonehenge since the launch, site #Kotters and thanks for the support.
  • Fire Hazard will be signing up for GORUCK event, #FutureGRT. He poked the Q during Mary so we finished with merkins with rucks on.
  • YHC had a voice recording failure and I’m missing 1 PAX, I believe this was only his second post, #Cobains.
  • Thanks to Wild Turkey and Nard Dog for opportunity to lead and please sound off with any mumble chatter.

Announcements:

Light Does Not Equal Easy

10 PAX made the right choice, for “Light” day at the one of the finest AOs in F3 Nation and to be clear, #LightDoesNotEqualEasy.

COP:

  • SSH x 20
  • Merkins x 15
  • IW x 20
  • Squats x 15

The Thang:

Mosey off campus, down Rt.51 stopping at Elm for Merkins x 10, Flutter kicks x 10, LBCs x 10. Keep moving to the old Day Zero AO for more the the same, Merkins x 10, Flutter kicks x 10, LBCs x 10, the PAX was sensing a theme at this point.

Partner up, size and speed doesn’t matter. Partner 1 performs called exercise at the benches in front of the school while Partner 2 takes a lap around the worst parking lot in Area 51. Flapjack.

  • Round 1: Dips
  • Round 2: Step-ups
  • Round 3: Derkins

Mosey back on Carswell, stopping at the corner of Bevington. Staying with your partner, Partner 1 performs called exercise while Partner 2 runs up Carswell to the second light post and back, then flapjack.

  • Round 1: Squats
  • Round 2: Lunges

On the move again, down Bevington stopping at Silver Pine and the Corner of Bevington/Elm for more Merkins x 10, Flutter kicks x 10, LBCs x 10. Head back up Elm stopping at the corner of Elm/51 for you guessed it, Merkins x 10, Flutter kicks x 10, LBCs x 10.

Mosey back to Calvary for some Mary.

Mary:

  • Hello Dollies x 15
  • Heals to Heaven x 15
  • Rosalita x 15

Moleskinny:

  • Strong effort by the PAX today, we covered 3.5 miles according to my watch. YHC likes the #PearlsOnAString workout, a great way to keep things moving, get some PT, and tack on the mileage while keeping the PAX together.
  • Honestly, YHC couldn’t recall the Rock Zero rules as stated in Flipper’s manifesto, but I think it included something about partner work, minimum mileage. YHC searched f3southcharlotte.com for said manifesto but was unable to locate it, maybe it was not migrated over with the old backblasts.  YHC believes we’re covered and Hoover agreed.
  • Welcome FNG Meatball (Steve) who was Eh’d by Purple Haze via another PAX, F3 name unknown. Haze didn’t show, but at least he let Meatball know ahead of time he wouldn’t be there. Meatball still showed up, that’s the hardest part, keep coming. Haze, we’ll be holding your commision since you didn’t post but you get the EH credit anyway.
  • Meatball was named by Gummy and Cheese Curd on the way down 51 based on the monkey in Cloudy And A Chance of Meatballs who says “Steve” frequently throughout the movie.
  • Gummy immediately complained (no surprise there) when we hit the fresh cut grass for PT rather than on the road.
  • Hoover noted that the ladies running on the sidewalk think we’re beasts because we stop and do push-ups along the way.
  • There was some mumble chatter about the origin of “merkin”, per Gummy, don’t Google it at work.
  • Gummy was still hurting from getting schooled at basketball by his 2.1. Don’t know what Gummy feeds him but will be 7 feet tall before he gets out of high school.
  • Great to see Cheese Curd back in form after a long sting on IR. His M raised the stakes today participating in her first GORUCK event, looks like Cheese Curd will need to step up and do the same.
  • Hoover was crushing the hill repeats on Carswell, keep it up.
  • The PAX did a great job minding the six, reminding us it’s not about you and watch out for each other.
  • Thanks to Flipper and Hoover for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

Donut Run, The North Remembers

16 PAX showed up for miles and some even picked up donuts. Bushwood is Down Range and desperate for a Q this week and reached out to YHC to lead this week.  We went north again and reverse for a change.

  • Right on Colony
  • Right on Carmel
  • Right on Sharon View
  • Right on Old Providence
  • Right on Lancer
  • Left on Providence Lane West
  • Right on Rea

Moleskine:

  • Great work by the PAX today, the cooler temps were welcomed by all and many PAX were pushing themselves hard as BRR approaches.
  • Chelms is getting faster, it’s true, check Strava.
  • Agony and Hairball put in some extra miles and swept the six.
  • Hannibal and Kirk both lamented that the north route is awful, not going to argue that.
  • Welcome Grave Dancer to BRR team Up N’ Over, and site FNG.
  • Hopper took after YHC and left Gummy in the dust with a 8:08 min pace catching up to Chelms the last mile. Thought I heard Chelms point out to Hopper that he had him for the first 5 miles.
  • YHC can always tell when Turkey Leg is approaching, heavy feet, when he caught me at mile four.
  • Gummy got an early start with his complaints on Slack last night saying no one would make him leave earlier than 5:15, again that’s entirely up to him.
  • Margo’s Tron vest is something to behold, looked like I was chasing a traffic light the last mile. It might be a feature with his Christmas light show this year.
  • Jello took his Jello Run north as well, keep up the good work and thanks to Bushwood for the route.
  • Hairball has put together a staggered start-time document (TPS Report) here based upon your speed for each route. This allows the PAX to stagger your start and we all finish at the same time. Pick your pace or challenge yourself.
  • Thanks to Bushwood for the opportunity to lead, it was an honor and please sound off with any #mumblechatter

Announcements:

  • SPEED FOR NEED Isabel Santos run Saturday 9/30. Double down with Stonehenge and run the 5K.  Two racing chairs running that day, Fire Hazard and Buckeye are leading it for SOB.
  • Team SPEARHEAD Red, Light, & Blue GORUCK evnet benefitting the Charlotte Bridge Home August 19th, registration information here:  http://executionengines.com/gettingitdone/red-light-blue006-registration/
  • Plenty of 2nd F opportunities this week, HDHH at Old Mecklenburg Brewery, Stink and Drink following Ghostrunner Thursday Night, and Char Bar Carmel Road Friday night.

Pre-blast Donut Run- Reverse NoDo Route

Bushwood is Down Range and apparently desperate for a Q so YHC has the lead this week.  We’ll head to the North again, this time the Reverse Route. Here is the Map

  • Right on Colony
  • Right on Carmel
  • Right on Sharon View
  • Right on Old Providence
  • Right on Lancer
  • Left on Providence Lane West
  • Right on Rea

Recommended start times:

0510: Slower than 8:45 pace or Clydesdales (YHC)
0515: 830-8:45 pace
0520: 8:00-8:15 pace
0525: 7:30-7:45 pace
0530: 7:00-7:15 pace

See you for some donuts!

 

 

 

 

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