An organized pre-run at Base Camp? Would anyone come? A tweet was sent out, and by the time 5:10am rolled around 8 men launched out into the darkness and returned 1.5 miles later. During the run we found out that one of the guys was an FNG, way to go Early Bird! The consensus was that we will do this again. Thanks for the company gents, next time we can aim for less hills.
At 5:28 the Q was not present. At 5:29 he was, but he didn’t know he was on, so after a quick disclaimer we ran a couple warm up laps. During the first warm-up lap I turned to our favorite brother from the great white North, Strange Brew who is both trusted and always ready. He accepted splitting the Q and he took the first half leading us down tot he baseball fields.
Brew on Q
COT on the baseball field (the one without sprinklers).
Partner work:
Mary
Tunnel of love
Simba on Q:
Start off with some Mary: Freddy Mercury, and maybe one more while I finish plan in my head then just start running.
Consider running out to the road for Hill repeats, audible and head left at the top of the stairs to head to the track. Plank to wait for 6.
Track work
Starting at midpoint. Explain we will run a quarter of the track, then the guys in front circle back. Once everyone is together do some exercises and stuff, then repeat until we complete 5 rounds. Exercises included Squats, LBC’s, Rosalita and other assorted treats.
Wall
Finisher: 2 laps around the parking lot, with some backwards running thrown in. Full disclosure, this was just to make sure we hit the 2 mile mark. That makes 4 weeks in a row.
Announcements:
Southern Discomfort, do it, but don’t ask @Udder for details. It is less than 2 weeks away so sign up now. Just click here.
COT
Holy Moly:
While most of the city slept 16 of South Charlotte’s finest gathered in SCMS Parking lot for this weeks installment of #F3BaseCamp. The plan was to partner with someone of different speed and push hard for all 45.
This is how things went down.
Warm up lap around the track (Reg, High Knees, Buttkickers).
COP
Imperial Walkers x 15 IC
Mountain Climbers x 15 IC
Low Slow Squats x 15 IC (Some chatter from Big Top and Geraldo, but couldn’t hear the heckling).
10 Burpees OYO
Mosey down to the track for Horse training
Mosey around the campus, one partner stop at top of steps to grab a lifting rock and then head to the fields for rock circuits:
Drop rocks for Bleacher circuits:
Head up, return rocks and grab some wall for:
Dunzo.
Skin of the Mole (That really should be checked by a dermatologist):
Announcements:
Southern Discomfort, Don’t worry Hops said 6 miles isn’t long and it won’t be hot. Sign up here: http://www.signupgenius.com/go/20f0545aba62ba7fd0-southern
I did not ask that question, but if I had only one other hand would have gone up, that of Freedom (A51’s favorite motorcycle riding, chimp head KB swinging Worship pastor). It was a small crew of 6, well actually 5 for the first 10 minutes, but that was perfect for the special Ops that were planned. What we lacked in AO awareness we made up for in our GPM Sweat index (Gallon per man).
This is what went down:
At 5:30 a thorough disclaimer was given and then we headed out for a traveling COP.
Leave Parking Lot, Right on Trade St. Cut behind the Kangaroo station, and do SSHx20 in the back lot.
Then, Right on E. John St. Pause at the Apartments on Park Square Pl for 20 IW, then cut back towards the AO. When we arrive back in the lower lot 20 x Squats.
7’s on the hill with merkins at Bottom and Plank Jacks at top…Explanations and demonstrations galore. Flutter to Gather the pax.
Now, 6 strong, we headed to the benches by the entrance to Matthews playhouse for a circuit of:
Repeato.
Back to the cars for a swig of water.
head to the playground in the middle of the track for 3 rounds of:
Head to the Wall for Peoples chair (regular, frankenstein, RLeg up, LLeg up) and BTW.
Back to launch to run gassers until finished.
total Mileage = 2.3 miles.
Skinny Mole:
-Welcome to Booyah…Eh’d by the twitterverse, works at ESPN, hence the Stuart Scott reference. Great work out there, I hope to see you again soon, as you said our love handles aren’t going to fall off on their own, and you owe us a few Merkins. He mentioned he is going to try to make it to Ascent and Base Camp so look for him.
-Jailbreak did great in his second post. Keep it up brother! I will say that Jailbreak did temporarily forgot his name in the COT and called himself Jailbait. I felt bad thinking I had been calling him by the wrong name all morning…Nope, not my mistake, his. We considered a name change.
-T-Claps to Freedom for running in and helping set the pace all morning.
-Grapejuice and Body bag had never been to Peak 51, but they were leading the way almost all morning. Good 2nd F on the beginning run with Grapejuice who recently moved from Metro to A51.
-It was during flutters in the lower lot that Body bag pulled in and almost ran us over. He apparently showed up after launch and had no idea where we were, but his persistence paid off.
-I had the idea for the traveling COP when I was at that kangaroo station last night trying to buy my kids Roo cups after a dive meet. They only had one left, that is 4 too few, had to travel all the way back to independence. I considered running there, but if I had my heart set on SSH in a Kangaroo lot, this seemed like the better choice).
Announcements:
Mountain Goat, moderate running workout, 5:15 Fridays at SCMS.
17 men arose from their slumber and met under the bright moon to push themselves past the moderate mark. Armed with my iphone in Big Top’s exercise sleeve which was around my left bicep and tucked safely into my armpit (I returned it unwashed) I recited a full and thorough disclaimer that would make Young Love proud and we jumped right in.
COP:
Lap around the Parking lot, circle up
Side Straddle Hops x 15 (Keeping it low base on some recent theories being floated about the relationship between SSH and Plantar Fasciitis)
Imperial Walkers x 20
Low Slow Squat x 20 (As usual this was neither very slow or low, but it was noted that my pivot foot remained planted even when Gummy tried to provoke me to travel).
Mosey to Davey Park:
Stop two or three times on 51 to keep the pax together: Merkins, Dolly, Planorama etc.
Once arrived jump into the peoples chair, right leg up, left leg up, arms out, drop it 6 inches (AKA Shorty got low)
Head to the Playground for some circuits:
Circuit 1: 5 Pull-ups (regular or supine), 10 Merkins, 20 Squats then run a lap around the parking lot.
Mary to gather the pax: Flutter until everyone is in.
Circuit 2: Repeat #1
Mary to gather the pax: Dolly until everyone is in.
Circuit 3: 10 Jump ups, 15 merkins, 20 Squats.
Mary to gather the pax: Freddie Mercury until everyone is in.
Circuit 4: Repeat #3.
Head back to SCMS:
When leaving take a dip under the chains blocking the park just because…some refuseniked, some hit their heads, all in all good fun.
5 burpees for those in front of the Q, turned in to everyone doing 5 Burpees #ActOfSolidarity
Mosey down the sidewalk, circling back to pick up the 6 2x.
When back in SCMS parking lot:
Line up at end of lot, AYG to last light pole.
Circle up.
BT leads us in one round of Mary…LBC’s with many forms of counting (English, silent, backwards, german, Spanish and then finished with an abrupt stop).
Finish off with 5 burpees OYO for good measure.
COT
BOM
The Moderate Moleskine:
Pop Quiz: This workout was inspired by:
A. Mayweather vs Pacquiao
B. Game 7 of Spurs Vs. Clippers
C. The Kentucky Derby
D. My first F3 workout a little over a year ago.
D is correct, but in retrospect it could have been all of the above. Fireman Ed led that day and was there today. Thankful for the past year and that I wasn’t as loopy at the end of this one. (Other FNG’s from that cold rainy morning: Big Top, Bushwood and Clunken all still at it…some more than others. Clunken had an alarm fail this morn).
-Great work from Dam(n) Gina and 4 Corners on their second post each. This was a tough one (about 2.5 miles) and you guys did great. 4 Corners, a young buck from our church, even bested me and most others on the final sprint. Keep posting!
-Big Top, Steinbrenner, Gummy and Udder were out front most of the morning, way to push it guys! Steinbrenner who is normally quite grumpy was even smiling, it was eerie (Werewolf? Professor Lupin?).
-It is good to have Gummy back. It appears he is getting his speed back, and it is also clear that his mouth hasn’t missed a step. There was some contemplation concerning where all that mumblechatter went while he was on the bench. If it came home we are sorry M-Gummy, and we get why you made him go to some workouts to ride a bike.
-It was Cheesecurd’s first time at Base Camp, I hope it was a good one, which seems likely based on the fact you forgot your name in COT (Cheesecurder….Def: One who curds cheese???).
-Kotters to Dunder and Venus, Venus is moving, Dunder is not, you both should keep posting.
Announcements:
-Red Light and Blue…Moderate Ruck coming up. See Udder or Dora.
-If you have not gotten one then invest in a Road ID. That case if something happens we don’t have to say, I am not sure what his name is he goes by ____. Check out the options here: www.roadid.com
It’s a pleasure to lead such a great group of men. Thanks to Fireman Ed and Passport for the opportunity.
8 Men showed up at the Arbo ABC store at 5:45am on a Sunday. They weren’t forming a line for pappy, they weren’t even launching for a few miles with #F3RumRunner. Instead they piled into two swagger wagons and headed uptown to serve with Church on the Street under a cold wet overpass of 277. This is what ensued:
Warm up
Upon arrival at 6:15 we circled up with one volunteer coordinator and a few other volunteers, prayed for the mission and then headed under the bridge. There were a few people hanging out and happy to see us. Around 6:30 2 vans started showing up and unloaded tables, chairs, lights, a sound system and many containers of food.
The Main event
Once we were set up we started serving, I am guessing we served about 75 people in an hour. Here were our stations…
@Bout Time was serving up generous portions of eggs
@Brushback can sling grits like nobody’s business
@Hairball was the bread and butter of the whole operation…literally
@Voodoo was all over the oatmeal #Hardsell
@Slimfast was on syrup patrol, those flapjacks were swimmin’
@Spackler was the vet among us so he walked around and kept everybody straight
@Semi-Gloss split time between sanitation specialist and greeting people with his generally jolly and disarming demeanor
YHC was on customer relations, which means I refilled coffee OJ and made sure our guests were pleased with their experience at our fine establishment
While we were serving they played upbeat worship music from an ipod, a man stepped up to the Mic to preach the word, and then a worship leader owned it.
Cool Down:
Once everyone was served and we made sure the late arrivals were full we packed it all up. It was gone as quick as it arrived.
Moleskine:
Apparently on the way @Semi-gloss stopped for a double down of protein deliciousness at Bojangles.
One touching moment came when the worship leader broke into “Mighty to save” and a guest joined him on the Mic…I think @Spackler teared up
@Brushback’s GPS told us we only ran .01, but thanks to the #AngryWhiteSedan speeding down Tryon it is now a record for that leg on Strava #winning
Those that we served were very kind and grateful, those that lead this ministry are impressive and humble, Serving with these men was a blessing, great Second F.
@Radar who leads this charge wasn’t with us this time, the word on the street was that He is on suspension after yelling at @PurpleHaze about his form when serving pancakes recently. Seriously, thank you @Radar for continuing to offer this opportunity to serve. It was a great experience.
If you have not posted you should just go ahead and sign up for an upcoming date. F3 serves on the first Sunday of each month, and needs 6 men each time. If you are coming from A51 you launch from Arbo at 5:45am and you are back at 8am.
Here is the link: http://www.signupgenius.com/go/9040b44a5ab23a57-church1
Check Twitter for some great pics.
“Lord, when did we see you hungry and feed you, or thirsty and give you drink? 38 And when did we see you a stranger and welcome you, or naked and clothe you? 39 And when did we see you sick or in prison and visit you?’ 40 And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.” – Matthew 25:37-40
A record tying 25 men of steel, including 3 FNGs, rolled into Base Camp for perfect temps and some “My Buddy” (wherever I go he’s gonna go). After a solid disclaimer we were off.
The Thang:
Run towards 51, stop in far parking lot for Side Straddle Hops x20 IC, Partner up, FNG’s make sure you are with someone who can help/ explain/encourage you through your first beat down. Joker chose to pair with Steinbrenner, I think Steinbrenner now knows what he is doing.
Run towards 51, stop in daycare parking lot for Imperial Walkers x20 IC, and Low Slow Squats x20 IC.
Run to 51 for 7’s on the Hill
Stick with your partner, Jump Squats at Top, Partner hand slap merkins at bottom.
Head back to the launch spot, with one plankorama stop to keep the crew together.
Head to the rocks located by the stairs, each pair of guys grab one lifting rock and head back to the parking lot.
Rocks in the Lot
Partner 1 does AMRAP exercises with the rock until Partner 2 returns,
Partner 2, runs to the curb at the end of the parking lot and back (turns out there is no curb, or maybe
Plank after each round until everyone is done.
Round 1: Curls.
Round 2: Squats with the Rock.
Round 3: Tricep Extensions.
Return rocks and head to the bleachers
Circuit:
Dips x 20
Step ups x 20
Supine Pull ups x 20
Squats x 20
Partner work
Round 1: Partner 1 runs to stairs and back, Partner 2 does 10 dips, 10 step ups then rinse and repeat until partner returns then flapjack.
Round 2: Partner 1 runs to up the stairs and takes the path to the left to circle back, Partner 2 does 10 Supine pull ups, 10 Squats then rinse and repeat until partner returns then flapjack.
Round 3: Partner 1 runs to stairs and back, Partner 2 does 10 dips, 10 step ups then rinse and repeat until partner returns then flapjack.
Head up to the restrooms: Bear crawl 15 yards (many noted the questionable call) then AYG to the stairs.
Head up the stairs and grab some wall for the Peoples Chair (Regular, Frankenstein)
Head to the parking lot to finish with some Freddie Mercuries (variable speed).
Although Horsehead said he needed to get to work we were delayed for a second because the Q’s phone was locked in Big Top’s car. Passport, the excellent Site Q that he is, saved the day and got his. PS-Big Top and I are still at south charlotte middle waiting for keys to his car, I am posting this from a laptop I found in the parking lot.
Done.
Deep thoughts by Jack Handy (aka the Moleskine):
-Great crew this morning, loved seeing vets work with the FNG’s.
-Lots of chatter this morning, it started with some concerning comments from Big Top on Low Slow Squat form. The chatter continued right through the MumbleChaos of the Freddie Mercuries. I caught something about a glass of water, and I am pretty sure the rest were questions about my leadership ability. Loved it.
-There may or may not have been an FNG that needed to use the facilities mid workout, they may or may not have used the women’s room, there may or may not have been merlot spilled in said restroom.
-It was 50+ degrees but:
-Passport was still wearing running tights, and come to think of it Geraldo did call him out for doing some Barre exercises instead of pullups #Ballerino
-And Joker was still keepin’ it real in his short bill winter hat (#ImStillJokerFromTheBlock, #PlayOnPlaya)
-Champagne challenged Geraldo on one of the runs, it was close until Geraldo turned on the afterburners, dude keeps getting faster. Steinbrenner also bested Hannibal!
-FNG’s: Mama Mia has been in three musicals, Putin speaks Russian, rides horses with no shirt on and has been to Sibera (It’s beautiful this time of year), Fish Bait shared that he was once bit on the nipple by a piraña (say no more), Knickers already had a name from an unofficial workout we did on our church leadership retreat this fall, but this was his first official post and he crushed it.
-Kotters to Big Top and Clunken.
Announcements:
-Sign up for Mud Run and BRR, all the info you need is in the Email of the week.
-There are still some spots open in Q school talk to Passport or Fireman Ed if you are interested.
Have a great week guys, Thanks for coming out, and thanks Passport and FE for the chance to lead. FNG’s, good work, I hope you stick with it! The first three weeks are key.
Sound off with any other color commentary.
20 of Area 51’s finest (Some of the fastest and loudest) arose to warmer temps and came to work at Kevlar. After waiting for the Pre-KB crowd to put their monster bells and jambox away, there was a disclaimer and we were off.
COP in Lower Lot:
SSH x 25 IC
IW x 25 IC
Mountain Climber x 20 IC
Low Slow Squats x 20 IC (There was some debate from TR and BD as to whether they were actually Low or Slow)
Run back across grass, avoid random hose/boobie trap, stop at entrance to the outer loop that runs around the church.
The Thang:
The Circle of Life
Run around the loop, stopping at pain stations labeled by chalk, when you get back to the start plank and wait for the six, first guy back lead some plankorama.
After describing the plan HH immediately dubbed this the “circle of life.” That guy is quick witted and constantly hilarious.
Pain stations were:
20 Merkins
10 Burpees
20 Squats
8 Burpees
20 LBC’s
6 Burpees
Bear Crawl 30 yards
4 Burpees
2 Burpees
After a little plankorama we headed back to meet the six at the entrance to the rock pile.
Partner up, grab one rock per group and meet in the parking lot at the bottom of the three hills for…
Rock Exercises and Hill Suicides:
Round 1:
P1-Runs suicides First curb, Second Curb, Bottom of Hill, Top of Hill.
P2-Curls with rock, AMRAP until partner returns
Then Flapjack.
Round 2: Alternating suicide runs to second curb, bottom of hill and top of hill.
While partner is running do AMRAP Flutter Press.
Heeded some Veteran advice from TR and Audibled to alternating runs to break up the suicides. Then called a second audible when Spackler pointed out running to the second curb might be a better way to start. Thanks for the help guys, with all those audibles I would like to think I looked like Peyton Manning, well maybe Eli manning…okay, their injured brother Cooper? Fine, it was more like the Bronco’s water boy.
Round 3: No more audibles, same as Round 2, but doing Squats w/ Rock.
Return rocks and head back to the School.
Grab some wall:
People’s chair, 45 seconds on with hands at sides, then Frankenstein.
BTW, then walk it down and do 5 decline Merkins.
People’s Chair for 45 seconds with 30 Air Presses.
2 MOM:
Freddie Mercury x 50 IC (Variable Speed)
Rosalita x 20
Done.
Ye Olde Moleskine:
-When Sanka got Bronchitis, which may have devolved into Pneumonia, (Get better brother…ain’t nobody got time for that) Bulldog called and offered the Q. So I put together a plan that I hoped would satisfy some of A51’s fastest and loudest pax. I hope you got your money’s worth.
-While I was setting up the Po Po rolled up on me. After i explained that I was just writing out a workout and not tagging derogatory comments against the church he took the cuffs off and let me get to the COP on time.
-There were many Larry Birds out there on the Circle of Life: Donkey Kong, Fletch, Spackler, Horsehead, Bulldog, Alf, Radar, Hairball. When I showed up it seemed like DK was leading the Plankorama so maybe he was there first?
-Flutie Flakes came out of the woods carrying a Ginormous rock, he was quick on the hills, and was one of three people actually doing the cadence counts. Good work brother.
-Welcome FNG Jaws-Veteran, works in medical sales and is a die hard Eagles fan (named after Ron Jaworski). EH’d by Dredd and OBT who were speaking at a fitness expo this week. Glad to have you, way to kill your first workout, see you again soon.
-Frosty Paws way to keep posting, and this time with gloves. It appears you are getting faster and smarter.
Kevlar was one of the places I posted in my first week this past Spring and is one of my favorite workouts. Always tough and a great group of guys. It has been a blessing to be a part of F3 and It was an honor to Q here as my first non-moderate Q! Have a great weekend.
Unbroken is the story of Louie Zamperini, an American Olympic runner, war hero and POW. Throughout all he was put through, Zamperini remained Unbroken. The story is one of competition, transformation, survival, resilience, redemption, and it powerfully displays God’s grace. Therefore it encompasses all 3 F’s. The book has recently been made into a movie. Some have expressed interest in seeing the movie together, so we have put together a 2nd F event.
The movie comes out on Christmas Day, but we don’t want to impede on family time so hold out and go with us! We will be getting together at 7pm on January 10th. Stone Cold brokered a deal with Regal Stonecrest to rent out a theater, so now we have to fill it up. Sign up, recruit the pax, and EH some new guys too (should spark some good conversation)! Tickets cost $12.50, and are available HERE.
When: Saturday January 10th, movie starts at 7pm, doors open at 6:30
Where: Regal Stonecrest at Piper Glen (7824 Rea Road, 28277)
Cost: $12.50 (includes private screening fee and other associated fees)
How to sign up: Click HERE then HC below to let others know you are in.
Questions: Contact QIC Simba (dpkulp@gmail.com)
Top five reasons to purchase NOW
“We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed;” -2 Cor 4:8-10
You have been called to action. Go ahead and sign up now. Click HERE. Do it!
Here is a link to the Movie Trailer.
If you haven’t read the book yet, it’s worth it. You can order it here. Knock it out over Christmas, right now the kindle version is only $2.
It was cold, it was rainy, but 14 Uncle Rico’s came to relive glory days by entering the time machine and facing their fears at varsity tryouts with the goal of becoming one of A51’s 3 sport lettermen. When they exited their cars they were greeted by Coach BT and Coach Simba, both aptly dressed in typical coach, we bout to sweat, headbands. With whistles hanging around necks we were off.
The Thang
COP (Simba)
Basketball Try-outs (Big Top)
Football Try-outs (Simba)
Baseball Try-outs (Big Top)
Get Your Swole On Circuit (Simba and Big Top)
DONE!
Coaches Notes, taken in the Moleskine of course:
Results are posted in the Gym. Spoiler Alert: We now have 14 new Varsity Athletes. Good work men.
Big Top has stepped up for his VQ and the man has a plan. It is his firm belief that the men of #F3BaseCamp are varsity, and he is ready to prove it.
If you are a BaseCamp regular then be there, if you aren’t you may want to join us too.
In case you needed more convincing here are some more reasons:
-Have you long admired men of multiple sport like Bo Jackson and Deion Sanders? You will be offered the opportunity to letter in three varsity sports.
-Do you oft let your mind wander to your sports seasons past aka Glory days? Listen here Uncle Rico, consider this your time machine.
-Never had glory days? This is your chance, try out results will be posted in the gym (and the BB) by end of day Monday.
-Think it might be too cold? Don’t worry, you won’t be cold for long.
Whether you are more of a point guard or a Hog Mollie this team needs you.
Let’s get after it.
Coach Simba and Coach BT
By the way tomorrow is the last day to bring shoes for #SoleRedemption. Final Push. Passport reporting that TR is nervous.