Come early, come weekly, the Pre-Rock gear sort of style workout is gearing up again for this Saturday, bring kettle bell if you have, dumbell otherwise or just yourself (there’s always extra, we make sure to share). Show up at 6:15, start at 6:20, go until 6:50 in time for either the Rock or Day Nought (Zero in other words). Will be a new feature at this week’s workout but you’ll have to show up to play. I’ll be honest with you though, it will make the 7 am workout harder and frankly they are already pretty hard so you should re-think coming out to this one.
I’ll be there though…
Come out and celebrate Canada Day this Monday July 1, we will have Strange Brew on Q (who else for Canada Day?). Canada, it’s a friendly country next door…speaking of next door, EH your neighbour (yes, with a u), bring them out and we’ll have a miniature VSF of the Maple Leaf next to the actual Stars and Stripes and we’ll kick off the July 4th week in style. I’m bringing a friend of mine who called me up to see if he should come out and I told Jack that he should indeed make it for at least part of the workout…
See you there eh?
Not too hard to write up the thang for Devil’s Turn, especially since with all the training going on no one was willing to show up at 5:30, only 5:15 crowd for 6 miles. The 6 strongest, bravest men of Area 51 showed up to start their day off with a solid run through the greenway (and a 4.0). Haggis, Turkey Leg, Red Sea, Dropbox and Crabcake (with Musket 4.0 leading the way) set off for 6 miles, YHC had left a few minutes earlier to try for a full 6 miles (obviously not at the same pace). As the crowd caught up with YHC (didn’t take long) Crabcake and Musket decided to stay behind to push YHC through the long (relatively) distance. YHC realized that it was mostly for the benefit of Musket, Crabcake really being able to keep up with the speedsters but had to take Musket’s well being into account.
The PAX were fairly relaxed right up until it was time to step off but then Haggis showed up and the groans started before he even got out of his Jeep with cries of, “great, there goes the pace, it is going to be another crazy run!”, way to go Haggis, good job pushing the PAX!
Haggis and Turkey Leg obviously setting what appeared to be (YHC doesn’t really see them for long) a healthy pace with Red Sea and Dropbox not too far behind (Red Sea posting as an FNG at last week’s Devil’s Turn and already keeping up with the 6 mile crew, looking really good).
YHC was working on setting a PR for distance and was looking for a full 6 miles, unfortunately given that YHC had never gone that far he took a turn that ended up in a parking lot by Pike’s off of Johnson road, no worries, the GPS watch told us how far we had gone. YHC, Crabcake and Musket turned around and headed back. As we were going back the enormous Run For Your Life crew was on the trail and it was noticeable for some reason that every time one of the lovely ladies of that crew passed by Crabcake sped up a bit, but he inevitably stayed behind for YHC’s benefit, that is real sacrifice! Thanks brother, YHC, Crabcake and Musket put in about 5.75 miles, certainly a PR for YHC and evidence that if YHC can do it, anyone can.
Can’t thank the pax enough for today and every week putting out a great effort at the Devil’s Turn, Shore we continue to wish you a thorough and speedy (relatively) recovery.
Smashed the record PAX attendance with 24 brave souls. SMASHED in the workout by SMASH himself. at 5:29 as cars were still pulling into the parking lot, we gave the last of the pax another minute to assemble and then off we went to do…
Warm up:
12 side straddle hop
12 Imperial walker
10 merkins
15 prison squats
6 jumping lunges
10 mountain climbers
5 burpees
8 Carolina Dry Dock
Hit the bleachers:
20 dips on the bleachers
10 incline merkins on the railing
Repeat 3x’s
Down and back on the track:
20 prison squats
20 one foot leg stands
10 merkins
10 Carolina Dry Dock
5 mins of Mary:
10 flutter kicks
10 dollies
15 LBCs
10 bicycles
Planks
10 superman flutter kicks
Finish out strong:
Wall sits – 45 secs
10 merkins
Repeat 3x’s
Moleskin: Great effort by the PAX, including a number of FNG’s, especially noteworthy was Robin Hood (FNG – J Archer, WD at 62, RESPECT RESPECT!) who was pushing hard out there, inspiring! We also had joining the pax and F3 for their first time, T Mattapallil (Bollywood) who was EH’d by 49’er but since Base Camp is not worthy enough for his presence he stayed at home to hear about it from Bollywood later, maybe that’s why he was able to turn in a sub 6 min mile at Fast Twitch…we had S. Jones (Butterfly) who was down the path of being named Rowdy after some swimming announcer that YHC has never heard of, before the more sensible PAX stepped in to move the name to Mr. Jones’ signature swimming stroke, hence now known at F3 as Butterfly. From across the pond in style and elegence and a pretty strong effort to boot, JP Schoubert from France pulling down the name of Baguette (could be a strong name depending on your point of view).
Can’t let the bb go by without mentioning Briquette who is starting to look trimmer and dare I say faster, looked pretty fast on the backwards run and karaoke anyway but who showed up on the 3rd set of bleacher/post exercises to ask YHC are we only doing 1 set? No, you are only doing 1 set, the rest of us are just finishing the 3rd set, but well done brother, must be the long drive, lucky it’s Base Camp, otherwise I’ve heard some Q’s call for 15 burpees on your own to join the PAX late.
Anyway, next week we have YHC on Q for Canada Day, join the festivities and bring a friend, Canada is known as a friendly place, Base Camp on Canada Day will be no different.
Announcements:
Prayer goes out to Mr Furley and family as he recovers from his stroke, Mall Cop’s been on twitter with more updates.
Quick run down of some of the weekly workouts
Looking for site co-Q’s for a potential Base Camp style Saturday workout, let Skywalker or YHC know if interested in contributing
Bring out those FNG’s from Saturday for a Runstopper Q. He has committed to dialing it back but since no one has ever seen that before I’d say you should show up to see it for yourself. Bring out FNG’s that you were waiting for next Sat, why wait? Come out on Monday. The Faithful from last Monday are determined to show up just to make sure that Base Camp integrity is maintained. NO weather Epstein’s Mothers to get in the way, just see you in the gloom.
Devil’s Turn this morning was seemingly even more humid than before with a bit of extra warmth, makes YHC worry about the months to come, this is a cold weather duck and not made for the heat but off the 4 faithful went at 5:15, 3 for 6 miles and YHC for 5.
Haggis, Turkey Leg and Road Rash (was FNG on Monday, and on his 4th post today, talk about drinking the Kool Aid!, well done!)
We had “only” about 3 main muddy spots that had (good news) a dry hard pack path through them but (bad news) extremely hard to see on the way out when it was still dark.
Haggis and Turkey Leg pushed the pace on the 6 miles (no surprise) with Road Rash catching YHC right at the end (but keeping in mind he had an extra mile under his belt) but then realized that he wasn’t quite done in his own mind so did a .25 mile out and back sprint to finish off, even the Shore would have been impressed.
Ran into a large running group near the end that may have been full of #sadclowns but then who knows, YHC’s O2 supply was running very short (pun intended).
Crab Cake and Musket (Crab Cake 4.0) were at the finish line after having tried to find the non-existent 5:30 group so they ran on their own #motivation and met up at the end for the COT.
In the pouring rain, 8 hearty souls left the safety and dryness of Base Camp (well not really we’d have been soaked either way but this sounds better) to go off campus to William Davie Park.
After the PAX assemble, thanks to the good idea from #Skywalker the actual shovel flag was hoisted and the PAX jogged down to William Davie Park, taking the road route, not sure we’d have survived the trail in this weather. Stopping about half way along Hwy 51 for some exposure and:
SSH x 20
IW x 15
Merkins x 10
Get to the park and then:
5 Burpees on your own
Touch toes x 2
Partner up (size does not matter) for a Partner She Hate Me
7 min of:
Partner assisted Pull Ups (as needed) x 5
Partner plank sit ups (partner planks and holds feet while other partner does old school sit ups) x 10
Dips x 15 (finish as a team)
Partner Merkins x10 (paddy cake pushups I’ve heard them called)
After that time for a ten count…
Plank it up for a little plank work
Then 5 Burpees on your own
Mary showed up in the pouring rain, sometimes she’s just not a nice lady:
Rosalita x 15
Flutter x 15
LBC x 10 (YHC finds these really hard to count in cadence, I prefer breathing instead of counting)
Heels to Heaven x 8
Cumberland County Viaduct (thanks sort of to #Hops for this one) x 8 per side
Gather up the shovel flag and head back to Base Camp
Wave a hearty hello to the clipboarding cross fit ladies running the hill at the park, a few of the guys wanted to stop but we carried on regardless…
Fireman Ed taking the lead on the flag back, with Chewie jumping in (looked strong boys)
Then plant the flag for a few more minutes of Peoples Chair with optional arm raises and
Planking practice (BTW for extra credit if you’re up to it, a number of PAX pushed themselves inverted for the fun of it). COT under the concession roof for the irony of it all…
We had Snail Mail and Dauber pushing each other hard on the way back, looking good guys, especially for only a couple weeks in!
Moleskin:
Some good off campus work by the crew today, took the jogs slow and had a little 2nd F going on along the way. Great effort by all, despite YHC declaring that no the rain should be finished prior to getting going, nobody quit on themselves today, especially during the partner work, could hear some good #mumblechatter from partners throughout, way to push yourselves guys. YHC is always humbled to lead such a standup group!
Announcements:
#Runstopper is making a guest appearance next week at Base Camp to Q, he committed to making it a Base Camp worthy effort but a number of PAX committed to showing up just to make sure…
New Monday workout going on, DMZ, Area 51 Shirts are available for initial purchase batch, get yours ordered this week. Too many new workouts to even remember, check the website to get the details, although I’m guessing it’s hard to keep that up to date these days also. Shout out to #Skywalker for getting all the new workouts organized and to the PAX for showing up and pushing themselves.
As Mall Cop mentioned in the last Rock backblast, he and YHC will be starting an informal group prior to the Rock workout on Saturday, meet at 0615 near the basketball goals (off to the side of where the main parking area is), start at 0620, finish at 0650 in time to 2nd F prior to the Rock. Focus will be kettle bells and eventually rope of death or war rope or something like that, it felt like the rope of death the one time I did it though so I’m going to call it that.
Bring kettlebells/dumbbells and extra enthusiasm, YHC underestimated how hard it was to do the regular workout after this but the burn felt great later.
Sort of a one and a half down opportunity (not a true double down but still worth a mention).
See you out there.
A Fireman Ed virgin Q and well done it was, had a few LIFO FNG’s lucky for them it was Base Camp and Bugeater wasn’t there to make them do the 15 burpees on your own for being late…
Fireman Ed had the PAX circling around the parking lot to collect the LIFO’s, two FNG’s R. Patz (now Snail Mail) and R. Wentzel (now 8 Ball) and off we went…
jog around parking lot
15XSSH
15XIW
10XMerkins
To the track
lap 1 every corner 3Xburpees
lap 2 every corner 4XMerk
partner up
partner 1 shuffles to the end of bleachers and partner 2 LBCs till P1
is back then switch
2nd time
partner 1 Karaoke to the end of the bleachers and partner 2 LBCs till P1 is
back then switch
To the baseball field
15X dips, 10X incline Merk, 10X supine pull-ups, repeato
on the field (soggy as it was but we all know that’s no issue for F3)
from home to left 10 squats back to home
to center 10 lunges
to right 10 SSH
To the hill
Jacobs ladder to three burpees
Peoples chair plus 15 air presses repeated three times
Mary
10Xflutter
10Xdolly
10X bicycle
10X LBCs
warm down lap
10X heels to heaven
Moleskin: Great first Q by Fireman Ed, he has been one of the steady Eddies of Base Camp (yes I know that’s awful). Look to see much more of him in the future. The two FNG’s, Snail Mail and 8 Ball were shocked but intrigued and both put in a huge effort, I see some Jack Webb’s in the future, Snail Mail being yet another resident military vet (hoo rah if that gives the service away). Marvel put up with being called another name the entire workout until the very end, that might have made him mad and thus the strong work, well done brother! Fun was had by all. Crocket is going after F3 in a big way, he only came out two weeks ago and when he was pulling up in his truck Fireman Ed didn’t think it was him because the truck had an F3 sticker on it but nope, he’s just that into it!
Announcements: Too many workouts to mention by name now but went through some of the upcoming ones for the FNG’s and YHC and the Q were still not sure we got them all.
Stonehenge on Saturday is another installment of Fireman Ed, YHC will be there for sure.
Strange Brew on Q next week.
Appropriate that the swan song for the McAlpine Greenway venue for Devil’s Turn was pretty well soaked, and yet 8 pax showed up to slog it out in the muck, well done men! We had 6 Metro Pax for whom YHC will likely not remember all the names but they powered through 6 miles with one of them absolutely flying out there (as per his watch was at a slightly faster than 7 min pace), well done! Swiss Miss as the lone 4 miler didn’t even break a sweat (was that possible with this humidity?) and is looking quite strong, stronger than he lets on I believe. A lot of fellowship chatter amongst the Metro pax as they cruised along (YHC can hear it for about the first and last mile).
Admittedly YHC got lost #O2Dep and forgot to take one of the veer rights and did some serious mud running (good practice), can’t say it was any faster after Fast Twitch, slower if anything due to a non recovery but good pain nonetheless.
Reminder that next week and beyond the new venue is at the Rea Road Greenway entrance with the same times (5:15 for 6 milers, 5:30 for 4 milers and 5:15 Clydesdales for as far as you can go)