Preblast Centurion
Expect to top 400 Mirkins, 300+Squats, 200+Burpees, and some other core excercises to round out our 45 minutes together….Just sayin’ this wont be for the faint of heart…
LEX brought Kryptonite aka Coupons
36 Pax posted without a shovel Flag today. With many of the Pax at the Mud Run it provided an opportunity for the rest of us to converge at The Rock. There was a double feature in the works for the boys who turned out this morning with Runstopper and Lex Luthor on the one and twos.
The Thang:
Lex Q’s first half
Warmup – included a light mosey to the soccer field
- SSH x25
- Mirkens x15
- SSH x25
Herschel Walker
- Round 1 – LBC x25 / Mirken x10 / Sprint to first soccer goal
- Round 2 – LBC x25 / Mirken x10 / Sprint to second soccer goal
- Round 3 – LBC x25 / Mirken x10 / Sprint to third soccer goal
- Round 4 – LBC x25 / Mirken x10 / Sprint to fourth and last soccer goal
Tabata 2 Sets with 20 Sec on and 10 sec break
- Round 1 – Squat / Lung / Squat Jump / Lung Jump
- Round 2 – Mirkens / Diamond Mirkens / Burpee / Burpee
Sand Bag Relay (Lex didn’t have enough sand bags so had to raid the garage for anything and everything that weighed over 25lbs and we ended up with an assortment of sand bags, 25lb plates and a kettle bell) The pax broke into 9 groups and went to work on a relay race.
- Round 1 – Sprint to first soccer goal / rest of relay team 10x Mirkens while they waited
- Round 2 – Sprint to second soccer goal / rest of relay team 10x Mirkens while they wait
- Round 3 – Sprint to third soccer goal / rest of relay team 10x Mirkens while they wait
Runstopper Q’s second half
Mosey to parking – Line up two deep, facing the Stopper
JACK WEBB – ON THE PAVEMENT
- mirken x1/arm raise 4x; mirken x2/arm raise x8 continue until 10 mirkens; 50 arm raises
Head over to the Kitty Litter, form two groups facing each other at opposite ends of the two Sand Vollyball courts.
For 3 rounds of the below:
- Bear Crawl (one way)
- Crab Walk (one way)
- Wounded Bear (Right leg up; Switch legs at half way point) (one way) x3
- Lunge (one way)
- Partner up and Wheel Barrow (one way; switch and return)
JACK WEBB – in the Kitty Litter
- Burpee x1/ Squat 4x; Burpee x2/Squat x8 continue until 5 Burpees/20 Squats
#SMOKE
Moleskine:Great work by the pax yesterday morning. It was a good opportunity for the folks who did not make the Mud Run to get together and revel in a good old fashioned beat down. Great opportunity to welcome some new FNG’s – “9 Speed” ‘ – who was appropriately named after riding his 9 Speed to and from the workout, “Water Boy” – who made Bobby Boucher proud and “Shoeless Joe Jackson” – who was so tough that he finished the workout sans shoes. There were some shaky arms in the ball of man after Jack Webb made an appearance. Few will forget the JWs based on their arms and knees (asphalt is no fun)- thanks Runstopper. After today’s beatdown there were a couple of folks calling you Heartstopper.
WTF…Webster’s on Q?
Gimpy aka Webster aka Run stopper was on Q today, and as always it was a nice easy workout for 17 men at base camp, not a lot of mumble chatter going on, but a whole lot of moans and groans.
Mosey to lower Softball fields:
- At bottom of stairs, Bear Crawl 100 ft; Lunge walk 100 ft to bleachers
Continue Mosey to Lower Fields Circle up for COT
- Imperial Walkers x20
- Mountain Climbers x15
- Mirkens x10
- LBC x20
- Russian Twist x20
- Nipplers x20 (own count)
- Dive Bombers x10 (own count)
- Wide Mirkens x10
- Prisoner Squat x20
Mosey to upper field for 3 rounds of following:
- Dips x20
- Laying down Pull Up x20
- Slow Squat x20
- Bear Crawl 100 ft
- Lung Walk Back 100 ft
Mosey to Lower Track:
Partner up wheel barrow from 100 yrd start line to end of bleachers (70 yards)
Flapjack change partners return to start.
Four Corners – Perform 25 exercises at each corner of the track
- 1st Corner – 25 Squats
- 2nd Corner – 25 Mirkens
- 3rd Corner – 25 LBC
- 4th Corner – 12 Lunges on each Leg
Done.
Moleskin:
- I always enjoy Qing at Basecamp, but I think Passport and Smash are using me as an incentive for the regulars to step up and Q; just sayin’ don’t mind being used, but COME ON MAN!
- It always makes me smile to see the men who post at Base Camp! You guys are beast; in all seriousness it’s great to see Greyhound out there ripping it up. Many men in their 30’s can’t hold this guy’s jock strap! #ONEOFAKIND #WARDADDY
- I am still nursing a sore/ pulled calf, so appreciate the patience as I shuffled or mosey to our various workout stations this morning! I’m coming back when im all better and all we are going to do is sprints and mirkens…
If the Van is a Rockin’ RUN…
24 Pax posted this morning at Charlotte Catholic HS for #Centurion for a light workout led by yours truly.
The Thang’
- SSH x25
- 15 Burpees
- LBCs x25
- 15 Burpees
- Carolina Dry Docks x25
- 15 Burpees
- Prison Squat x25
- 15 Burpees
Indian Run to Parking Lot across Pineville Matthews Hwy. to shopping center where Planet Fitness gave off a purple glow like a Barney in the background
Partner up for a little ‘Catch me if you can’
- partner 1 take off, Partner 2 5 Burpees and Chase… tag Partner 1.
- Partner 2 continues to run, partner 1 does 5 Burpees
Continue catch me if you can nonstop for 10 minutes…
Active Recovery – Reverse Plank – AKA Countertop Special – Right leg high hold and switch legs
Partner suicide Relay
- Partner 1 run to first marker, back, run to shite Van, back and all the way to end of parking lot and back – Tag partner #2…
- While Partner #1 runs, Partner #2 does Mirkens
- Continue until you smoke 100 Mirkens between the two partners.
Prison Break back across Pineville Matthews Hwy to entrance of Charlotte Catholic HS.
Active Recovery – Plank o Rama…
Split up into three groups
- Group 1 start out hand walk along a 50 ft. wall
- Group 2 Bear Crawl up ramp and to administrative building
- Group 3 Crap Walk back to start
- 1 rotation
Active Recovery – Plank o Rama…
Mosey to parking lot. Break up into two groups for a suicide relay
First guy, sprint to light return, tag second guy, second guy goes, first guy keeps going until finishes.
Smoke…
See told you it would low intensity…
Moleskin
T-claps to Escargot for leaving his wife who is in labor to post this morning… WOW that takes a lot of NADS to get away with that one! Word of advice from a father of two and 15 years of marital bliss… forgo the workout bro.. take care of your wife. lol Oh, we decided if you haven’t selected a name, maybe you should consider Pax. just a recommendation.
Shout out to the Pax today, especially Far side, Purple Haze, Cane, Chelms and Hops. Those boys were smokin’ the catch me if you can. Burpees were not an issue, nor was the running… STUDS
Side note… The white van parked in the parking lot looked a little suspicious Philmont said he saw smoke rising from a cracked, tinted window, Billy Idol music playing in the background. Not sure what was up with that guy, but sounds to me like it was a cross fitter, or one of those planet fitness guys. just sayin’
Convergence this Monday Labor Day at 0700 at South Charlotte Middle (Death Valley) – Headlock your neighbors and come out for a great workout to celebrate the end of summer:-)
Tabata HELL
31 Pax posted without a shovel Flag today, but not without heart. In the gloom, there was Lot of #mumblechatter this morning due to the fact that I had my iPhone AND a Winky? I must admit it wasnt the fanciest Winky, (in a snack ziplock bag) but it served us well.
Ninja Turtle and I were planning on joining the Raleigh Pax in running the Spartan Super in Leesburg VA today, but due to wifies derby game tonight we chose to stay here and Q at the Rock instead. Needless to say, since I typically miss 3 obsticals on any of my Spartan races, I wanted The Pax to enjoy the 90 Burpees which i missed out on in todays race.
Tha Thang
- SSH x25
- 25 Regular Burpees
- LBCs x25
- 20 Spartan Burpees
- Mountain climbers x15
- 15 Regular Burpees
- Wide Arm Mirkens x15
- 10 Spartan Burpees
- Maktar N’jai x25
- 5 Regular Burpees
- One Leg Squat x30 (15 each leg)
- 10 Spartan Burpees
- Slow Prison Squats x25
- 15 regular burpees
- Diamond mirkens x15
- 25 Spartan burpees
Partner up – Size Doesnt Matter (at least this time)
- Partner 1 – Plank, Chest touch (yes, your own chest); Partner 2 – Hold Partner 1 legs 1 MINUTE
- PANCAKE
- Partner 2 – Plank, Chest touch (yes, your own chest); Partner 1 – Hold Partner 2 legs 1 MINUTE
- Partner Mirken hand touch (1 MINUTE)
- Wheel Barrow Mirken/ Arm Raise – Partner 1 – Plank up/ Partner 2 hold legs on shoulders – Partner 1 mirken while Partner 2 squats and as partner 1 comes up to full blank partner 2 lifts partner 1 legs overhead. .30 Seconds
- PANCAKE
- Sit Up Stand Up – Partner 1 – hold partner 2 calfs – Partner 1 sit up/stand up full extension 30 Seconds
- PANCAKE
Mosey to pavilion
TABATA FROM HELL
3 Sets each .20 Sec on as hard and as fast as possible .10 sec rest
- Dive Bombers
- Mirkens
- Burpees
- Mountain Climbers
- Jumping Squats
- Crunches
- Wide Arm Mirkens
Mission accomplished: 200 + BURPEES
Not enough time to post all the details of this workout, just know that it was a whole lot of fun.
Smoke this!
14 hardcore Pax assembled in the gloom for a goruk type #rockbeatdown
Cot
- Mirkens x20
- 10 Burpees
- SSH x20
- 9 Burpees
- LBCs x20
- 8 Burpees
- Squats x20
- 7 Burpees
- Maktar N’jai x20
- 6 Burpees
- Mountain climbers x20
- 5 Burpees
- Star Jack’s x20
- 4 burpees
- Russian twist x20
- 3 burpees
- Diamond mirkens x15
- 2 burpees
- Carolina dry dock x20
- 1 burpee
Partner up – chase me if you canPartner 1 run
- Set #1
- Partner 1 run
- Partner 2 – 10 mirkens, chase partner 2 tag repeat
- Plank up
- Set #2
- repeat – 10 LBCs
- Plank up
- Set #3
- Repeat – 10 squats
- Plank up
- Set #4
- Repeat – 10 flutters
- Plank up
- Set #5
- Repeat – 10 Dive bombers
- Plank up
Mosey to pavilion
Three sets of below:
- Step Ups x20 (10 each leg)
- Dips x20
- Balls to WALL – Hand Walk 25 ft.
Kitty Litter
- Crab Walk to end and back
- Bear Crawl to end and back
- Wounded Bear (right leg up to end, left leg up on return)
- Wheel Barrow with partner flapjack
- Belly Crawl to end and back
SMOKE!
So today was a tribute to our boys in the GoRuck Challenge. My goal was to keep up the intensity and challenge the PAX. Hope everyone enjoyed it as much as i did!
Missing Q
19 very confused PAX assembled in the shadows of OP for the Q to show..
The THANG –
- The thang
- mirken x25
- Mt climbers x25
- LBCs x25
- Burpee x10
- Prisioner Squat x25
Mosey to concession stand at baseball field
SET #1
cross fit style jump ups x10
Dips x15
Burpees x25
Sprint to light-post turn and return
Plank up until all PAX complete set
SET #2
cross fit style jump ups x20
Dips x30
Burpees x50
Sprint to light post turn and return
Plank up until all PAX complete set
Jog to playground
Burpee – wall jumps ( burpee, Jump over Fence, burpee) x10
Jump over x20
Pull up x20
Partner up- complete between two partners – Pull ups x100
#Smoked
Moleskin
0529, hey who is he Q? Zipadee, i dont know… Purple Haze, you got me… i checked my watch, it was 0530 and no Q. hey everyone has a mis-function of the alarm clock, or perhaps a bug got him, either way there was no way i was going to leave the PAX waiting any longer. Sweaty already from the mile run into Hydra from Food Lion, I said follow me… The Pax gasp with excitement for what awaited the morning… All joking aside the pax did a great job!
Fun Bag’s
26 (1 FNG) eager men gathered in the gloom at CCHS for a classic beat down by Runstopper, one catch.. he wasn’t there at the scheduled launch (see moleskin for rest of the story).
The Thang’
- SSH x 50
- Squat x30
- Burpees x10
- 6 inch Plank – Hold
- LBC x 30
- Burpees x 10
- 6 inch Plank – Hold
Pop tha’ TRUNK – Mosey to the Highlander and hand out the goodies: 9 Sand Bags (35 lbs each) 2 Heavy Bags (100 lbs each – est.)
Partner Up
- Partner #1 run/shuffle around football field with coupon
- Partner #2 Mirkens and Slow Squats, Flutter, Rosalita in cadence – no count provided, just keep going until partner #1 returns
- FLAPJACK / RINSE AND REPEAT 2X
Jog to front entrance of CCHS:
- Partner #1 – Wall Walkers – Hand stand walk along perimeter wall on hands (60-70 ft) – lunge walk up ramp.
- Partner #2 – Sand Bag over head – Lunge walk to stairs, back up ramp
- FLAPJACK Rinse and repeat 3x
Peoples Chair – alternate leg up 6 inches – hold .30 sec each leg
Leave Coupons Mosey to Benches at front of CCHS
SET #1
- Decline Mirkens x15
- Dips x15
- Step Up (alternating leg) x15
- PLANK – HOLD until Pax Completes set
SET #2
- Decline Mirkens x30
- Dips x30
- Step Up (alternating leg) x30
- PLANK – HOLD until Pax Completes set
Naked Moleskin:
Chelms being the MOST ‘punctual’ F3er on earth, did not let the PAX down, he took the Pax on a jog-about to the normal warm-up site. The Runstopper mobile Red Toyota Highlander comes racing in being driven by me and Ninja turtle, my 14 year old 2.0 navigating the speed bumps. We arrive unhurt but a few minutes late. I stumble out of the car ready to put the hurt on the PAX, but I chilled, took my sweet time with the warm-up allowing the Pax to settle into a false sense of security… then i popped tha trunk and proceeded to distribute Radars custom made 35 LB bags of sand! The moans and groans were priceless.
Excellent work this morning by all especially FNG Neon. Since Mic-Check head locked him, I’m sure today will not be his last time out in in the gloom.
Oh, shout out to Dauber, HAPPY 36TH BIRTHDAY! Hope you have a good one!
15:50 Jack Webb? Say it ain’t so!
20 strong and able-men gathered in the shadows of Calvary Church for a little surprise pop in at day zero.
COT
- SSH x30
- LBC x30
- Prison Squat x30
- Merkins x30
- Mountain Climbers x15
Ninja Turtle grabbed the Shovel Flag and led us on a nice easy Indian run down 51 to Elm to meet up with Day Zero as Purple Haze was in the middle of his COT.
Circle up for a little Tiger Rag Special aka Jack Webb
- 1 merkin; 4 arm raises.
- 2 merkins; 8 arm raises continue until 15 merkins and cap at 50 arm raises for merkin #11 to 15
Pay homage to Old Glory by repeating the pledge of allegiance, optional for our Canadian and British PAX 🙂
Rickshaw grabbed the shovel flag lined us up and jogged in formation down to the green-way, across Rae Rd up to 51. Pull into the Library.
Partner up.
- Partner #1 Run to end of parking lot 200 yards and do 10 burpees
- Partner #2 Mirkins until he returns
- flapjack
- Partner #1 Run to end of parking lot 200 yards and do 10 squats
- Partner #2 LBCs until he returns
- flapjack
- All partner #1 and #2 Run to end of parking lot 200 yards
Jog back to Calvary for Tibatia
20 sec on 10 sec rest
- Flutter
- Dolly
- LBC
- Squats
- Mountain Climbers
- Russian Twist
- Merkins
- Wide Arm Merkins
#smoke
Naked Moleskin
so need to call out Wolf-man for his Farah Faucet impersonation… whats up with tying his ASU shirt up to show his abs? Did he think we were on TV again? #TMI
Nice surprise dropping for our PAX (both PAX at Day Zero and The Rock) meeting up at the corner of Elm and 51. Not so nice surprise introducing Jack Webb and his 15 merkins and 50 arm raises… im sure it looked easier on paper, but then again i didnt write it down just felt the energy and went with it! T-claps to Purple Haze for coordinating!
Tunnel This!
15 men gathered at Base Camp for a mini-workout, and yes Fireman Ed, I’m referring to the short jokes…
Jog to Football Field for COT
- Mirkin x10
- Plank Hold
- Carolina Dry Dock x10
- Right Arm forward Stagger Mirkins x10
- Plank Hold
- Mountain Climbers x10
- Left Arm Forward Stagger Mirkins x10
- Plank Hold
- LBCs x10
- Diamond Mirkins x10
- Flutters x20
- Hold Flutter for .30 count
Plank Up along end-zone form tight tunnel
- Each PAX bear crawl through the tunnel, shout out when finished next man go. 2x
Line Up along sideline; Plank Up.
- Each Pax jump over the legs of each person planked, shout out when finished next man go. 1x
Cone-Speed Drills
Seven Cones placed staggered positions 25 yards apart across the width of the football field. Pax line up in three lines, begin at three different cones. Move based on the below exercise to each Cone, back to beginning:
- Side Shuffle Right then left x3
- Sprint x3
- High Knee x3
- Backwards run x2
- Wheel Barrow switch partner at each cone – Modify where needed
Mosey to Wall near parking Lot
- Peoples Chair – raise right leg 6 inches, hold hands above head
- Peoples Chair – raise right leg 6 inches, hold hands above head
- Parallel Plank (feet on wall) .30 secs
Thanks all for a great workout, although my counting was a bit off this morning glad we were all able to walk away a little dirtier and a whole lot stronger this morning. Seriously, appreciate the opportunity to Q the group today, each one of you did an outstanding job! #basecampgraduates