8 men gathered in the gloom for the second edition of Base Camp… our new moderate intensity workout in Charlotte South.
The Thang
Warm up:
15 side straddle hop
10 Imperial walker
10 merkins
10 squats
10 mountain climbers
10 arm rotations (each way)
5 burpees
Jog around the track:
Lap 1: 5 merkins in the turns
Lap 2: 5 burpees in the turns
10 squats
10 jumping lunges
10 peter parkers
20 dips on the bleachers
20 merkins on the railing
Repeat
Hill climbs:
10 merkins
10 wide arm merkins
5 burpees
30 sec wall sits
12 wall jumps (6 each arm)
10 decline merkins against wall
15 side straddle hop
15 LBC
12 flutter kicks
12 dolly
10 jumping lunges
8 burpees
11 men gathered at South Charlotte Middle School this morning for the launch of Base Camp.
The Thang
-SSSH X20
-Squats X15
-CDD X10
-LBC X15
-Merkins X10
-Jog to baseball fields
-Dips X 15 and step ups X 20 – 3 sets of each
-Plank
-Jog to track
-Partner decline merkins – 2 sets
-1/4 mile Indian Run
-Plank
-1/4 mile Indian Run
-Lunge walk up hill
-Mini Jacobs Ladder – 3 times to the top, with five merkins each time
-COP – Squats and Wide Arm Merkins
Moleskin
-So we weren’t actually on Mt. Everest, in Nepal, at an altitude of 17, 598 feet. But that’s OK; we still managed get the heart rate pumping this morning.
-Kotters to 89… rejoining us in the gloom after taking a long winter break. Despite his long absence, 89 was moving at a fast clip this morning with fresh legs.
-Welcome to Cheese Whiz [FNG]… a Philly boy, as if you couldn’t tell.
-We will back out for Base Camp every Monday at 5:30AM at South Charlotte Middle School. It’s a perfect workout for an FNG — or anyone else — that craves the F3 experience, but is looking for a moderate intensity boot camp option.
AYE!!!! 16 brave souls entered the frigid gloom and posted at the Matrix on Monday morning, celebrating the bankers day off. Most thinking that the holiday downpainment would be a nice leisurely gesture to kicking off a day of M-DO’s (aka Honey Dos), especially with rookie Q-Z at the helm. As a rookie Q making his debut, TR began the hazing early and right off the bat telling Zip-A-Dee he needed to stop by the Petsmart for some dog hair trimmers for his scruff. And then the jokes about “tights” ensued and how they speak for themselves – sorry boys but it was sub 30! Joker even got in on the act over email wondering if anyone confused Z as James Harden (Houston Rockets) or Brian Wilson (SF Giants pitcher). Short answer = NOT!
The Thang:
– (10) Warm Up burpees on your own.
– Not warm yet? Okay let’s do (10) more!
– Mosey (Run I SAY) to the soccer field
– 20x SSH
– 20x Imperial Walker
– 10x Merkins
– 20x Mountain Climbers
– 20x Peter Parkers
The Real Thang:
– Head up to the track, oh wait there’s a perty playground (Partner UP, size does not matter)
– Grab some wall for Peoples Chair and analysis of the sporting events over the weekend!
– Line back up on the track for a mini-WIB: partner 1 sprints the length of the parking lot to the beginning of the track, partner 2 does AMRAP merkins x3 (regular, wide arm, diamond).
– Grab some wall for Peoples Chair and make fun of the bankers who have the day off today that will be returning to the fartsack after this morning’s workout.
– Grab some frozen tundra for 8ish MOM:
– (1) minute remaining? AMRAP merkins for 60 seconds.
Moleskin:
Z wasn’t sure how many would post after the wintry weather over the weekend, Larry Sprinkle forecasting the temps to be in the high teens / low 20’s and most of the Goruckers on the shelf licking their wounds in the fartsack. Rumor has it Dora was indeed dead asleep in ridiculous pain dreaming of punching Jack Webb below the belt. #GORUCK!!! Congrats and T-CLAPS to the insane clown possey also known as Goruckers for the work you put in over the weekend!!!
As for this morning, the PAX brought it STRONG not knowing what the rookie Q had in store! I mean, Mall Cop was looking like a Carl Lewis’esque SPRINTER torching the asphalt!! There was definitely a lot of chatter (words of encouragement) between partners during the mini WIB. Encouraging words such as: RUN FASTER <grumble grumble>, it’s not a jog it’s a SPRINT <mumble mumble>; Run Forrest Run; and those in plank performing merkins taunting their counterparts by sounding off 101 – 102 – 103 etc… as they approached. The FNGs also got into the action as Costco (FNG) decided to chime in during our 8ish MOM advising Z his watch was broken (after announcing WE HAVE TIME FOR ONE MORE) and that’s why he’s always late for work. Well sir, if you could get Zs coffee right the first time (how hard is it to prepare black coffee?), he wouldn’t mind being on time.
And on that note, Zip-A-Dee is OUT!
ANNOUNCEMENTS:
– If anyone is interested in participating in the BRR (Blue Ridge Relay), please contact Mall Cop this week. Preferably in the next couple of days.
– SIGN UP FOR SPARTAN!!!!
17 men gathered this morning to work-off Sunday evening’s chicken wings, pizza, nachos and beer.
The Thang – Joker on Q
– Warm up lap
-Squats X40
-IW X40
-SSH X40
-Pull ups X10; dips X20… rinse repeat for three sets
-Starfish run, with 20 merkins, 20 CDD, 20 squats, 20 LBCs, and 10 burpees, respectively
-20 merkins; followed by 20 merkins; followed by 10 merkins
-Partner carry 40 yards; flapjack
The Thang – Smash on Q
-Run 40 yards; merkins
-Run 40 yards; mountain climbers
-Run 40 yards; jumping lunge
-Run 40 yards; LBC
-People’s Chair
-Wall merkins
-Mountain climbers
-Peter Parker
-Merkin with right foot near right hand; switch
-Parking lot sprint to finish
Moleskin
-Triple claps for Smash… taking the Q for the first time.
-Apparently Cottontail wasn’t sufficiently smoked after today’s workout, as I noticed him banging out a few extra reps post-COT. This must be how he is training for his first Q experience this coming Saturday.
-Young Love and Coal Miner’s Daughter… impressive work guys… you’ve become regulars for sure.
-Turkey Leg has taken the “suzy chapstick” moniker from YHC… as I’ve taken enough abuse from Tiger Rag on my headband that I’ve retired it [at least for now].
-YHC had a strange feeling today when I felt like I had forgotten how to count the right way.. kind of like the way that golfers sometimes mysteriously lose their swings.
25 men got after it this morning at The Matrix.
The Thang – Strange Brew QIC
The Thang – Joker QIC
Moleskin
– Great first-time lead today by Strange Brew. YHC still can’t explain what a pepper pod is, but we did em and we did em fast.
– Remember when F3 nicknames like “Red Warrior” and “Dark Warrior” were given without hesitation? Not anymore. Today’s FNGs better be prepared for something less flattering/manly… like, for instance… Mary Kate. Welcome to the team Mary Kate… we hope you live up to your name [whatever that means].
-YHC and Mall Cop were reminded of the laws of physics this morning, when I decided to jump high for the piggy back ride and Mall Cop decided to bend forward at the same time… we hit the ground very gracefully, and we might incorporate this movement into a future workout.
-Lots of rucks this morning, though Donkey Kong must have left his at home for the first time in a few months.
-Short Sale… we were thinking of you today. We know you will be back with us in the Spring, better than ever. We may even call you Six Million Dollar Man.
Six men gathered at Area 51 for a crisp start to the day.
The Thang [all shown in civilian count]
IW X 40
Squat X 40
SSH X 40
Warm up jog around school parking lot
Move to playground
-10 pull ups, 20 dips — rinse and repeat for 3 sets of each
Move to the lower field for five cycles of the 100 yard loop, interrupted at the end of each cycle by:
-merkins X20
-squats X20
-CCD X20
-merkins X20
-squats X20
Move to playground
-20 dips, 20 incline merkins — rinse and repeat for 3 sets of each
Move to wall
-People’s Chair for 60 seconds, 20 decline merkins — rinse and repeat for 3 sets of each
Move to field
-800 meter run
Move to parking lot
-lunge walk; wrestler walk; merkin broad jump
-bear crawl
-crab crawl
Moleskin
-Things were slick in Area 51 this morning. We managed to stay on our feet, but a few close calls during the 800 M run as we traversed over sidewalks and paved roads.
– Strange Brew still has a ruck attached to his back wherever he goes. He was really pushing himself today… merkins with a bag of bricks on your back aint easy.
– Join us on Monday at The Matrix… Strange Brew will be making his debut as Q.
28 men / young men gathered for an end of year workout in Charlotte South.
The Thang
Run around school
Squats X 40
SSH X 40
CDD X 40
Run around school
Plank
Mosey to Field
3 minutes of Mary
Mosey to Playground
-10 pull ups; 30 merkins; 30 dips; 30 squats — rinse and repeat for 3 sets, with 20 merkins on last set
-Starfish run, with five pain stations [each with reps X 20] – CCD, Merkins, LBC, Squats, Burpees
Plank
Mosey to rock pile
Rock press X 20
200 yard run with rock
Rock press X 20
Return rocks to pile
40 yard sprint
20 slow merkins
Moleskin
-So slapshot, our native upstate new yorker, shows up in two layers of everything this morning… including 2 hats… #thinblood
-Speaking of slapshot, he jumped the gun on the 40-yard sprint, but he probably couldn’t hear the official start b/c of the extra layers on his ears.
-For the rock carry/sprint, Tiger Rag — true to form — decided that a manly rock would be about the size of VW bug. Must be all that kettle bell swinging that gets that testosterone flowing.
-Good to see all the 2.0s out in the gloom this morning.
-Remember, Skunkworks is closed on Jan 1. If you are looking for a workout, join us at the Metro convergence at Freedom Park. Meet at the Cinnebare at the Arboretum at 6:25AM for a prompt departure for Freedom Park.
11 men gathered in the gloom of Charlotte South this morning… turning our amplifiers up to “11” for maximum impact.
The Thang
Imperial Walkers X 30
SSH X 30
Squats X 30
1/2 mile run around school
High knees
Butt-kickers
100M warm up, with 10 merkins
100M sprint, with 10 merkins
100M sprint, with 10 squats
100M sprint, with 10 squats
10 incline merkins / People’s Chair
20 decline merkins / People’s Chair
15 dips / 5 pull ups — 3 sets of each
100 M relay race
Carolina Dry Dock X 20
Three minutes of Mary – LBC/Flutter/Dolly
Moleskin
– T-shirt weather this morning… perfect conditions.
– After the COT, Big League Chew says, “Hey, anyone want to join me for 30 burpees?”. Of course a few of us did.
– Some chatter this morning about a nickname change for our very own Wanker. Stay tuned.
– Remember, The Matrix will be held on Christmas Eve… but with a 6:30AM start time.
27 men gathered around the shovel flag in Area 51.
The Thang
Warmup
SSH x 22, Imperial Walker x 16, Merkins x 13, Turkish Getup x 10, Mountain Climber x 20, Peter Parker x 10, Seal Jacks x 10Mosey to the wall
Peoples Chair 90 secs
Decline Merkins x 15
Peoples Chair 60 secs
Decline Merkins x 20 (15 turned out to be too easy)
At Joker’s insistence, one more round of Peoples Chair 60 secs
PlankMosey to trailhead
Group 1: 7 Burpees while Group 2 runs trail
Flapjack
Rinse and Repeat with 10 Spartan Burpees
Plank it up
Jog down to the fields while every 10-15 yards jumping up and doing a “header”.
Split up into two groups and got down in bows and toes and did the Cacalaci Railroad (hop).
Lunge walk over to where the cones were and did suicide sprints (5,10,15yrds) while the other group did merkins.
Rinse and repeat.
Split up w a partner and did a wheelbarrow race for 15 yards while the other group did little baby crunches and then flip flop.
Lunge walk about 30 yards and then staying in 2 groups did the Cacalaci railroad in the plank position (crawl)
Run over to rock pile for everyone to get a rock.
Two circles, seated position, passed the rocks around the circle for 60 seconds and then went the other way.
We then did the Lougaines x15 with the rocks
Little baby crunches x15 w rocksDrop the rocks and run to playground.
10 pull-ups
20 push-ups
20 dips
20 squatsRinse and repeat for the final 8 min.
Moleskin
– So, Short Sale shows up at 0701 for his first Q at Area 51! No worries though, as he emerged from his car and immediately launched into a SSH.
-Header, as you may know, is a soccer coach/player… hence his nickname. He found a creative way to incorporate headers into our workout… and watching the PAX lurch into running headers – in unison – was a scary sight.
19 men gathered in the gloom [lilteraly] for The Matrix.
The Thang
Run around field
Side straddle hop 20x
Squat 20x
Imperial Walker 20x
Clark Griswold / twist squat jumps 20x
Merkin plank ups 15x
Mtn climber 20x
Jog to field – Interval
1) Bear Crawl
Carolina Dry Dock x10
B-Bear Crawl
Wide merkin x10
Sprint back/
2) Karaoke Right
Squats x20
Karaoke Left
Squats x20
Sprint back / LBC
3) Forward / Backward shuttle run
Indian Run 3 lines
1) Traditional back to the front
2) 5 merkin chaser
3) Zig zag to the front
Run to Wall
1) 1 leg wall squats 15 per
2) Balls to wall push up hold/ push up
3) Peoples chair
Run to Bench on your own
1) Triceps Dips narrow 20x
2) Decline merkins 15x
3) Pull Ups 10
4) Jump ups 20x
1) Triceps Dips Wide 20x
2) Diamond merkin 15x
3) Pull Ups 10
4) Jump ups 20x
Last man max count to fail
Planked roll ups
Abs LBC’s 30
Bicycles 20
Super Man 1 min
Dolly 20
Mason Twist 30
Leg flutter 20
Moleskin
– Triple claps for Cheese Curd on his first Q experience.
– Dora and Salt Lick with strong performances in the planked roll ups [“dive bombers”] to failure contest.