Had the pleasure of Q for 3 men who posted at the shovel flag on a beautiful Sat morning. There were two other cars with F3 stickers but no pax emerged so off we went.
Thang:
Warmup lap around the baseball field
SSH x 20
IW x 20
Merkins x 10
CDD x 15
Squat (low, slow, full range) x 15
Burpees x 5
Move to playground equipment for 7 min He Hate Me, rounds of 10 Dips, 5 Pullups, 20 LBC’s
Mosey to football field
10 yards bear crawl, 5 yards crab walk, alternating until at end of field
15 yard burpee broad jump
lunge walk to end of the field
Arm circles forward, then backwards (gotta stretch if out for what is to come)
Mosey to dugout to find some wall for People’s chair 3 x 30 sec
Mosey to playground area for Jack Webb
Jack Webb to 5, then back down again (see, stretch out the shoulders first…)
Mosey to football field for Mary
Sloooow flutters x 15
Dolly x 15
Heels to Heaven x 10
Mason Twist x 10
Bicycle x 10
CCV x 10 per side
Burpees x 5
Mosey to track
7 min of 30 sec sprint, 60 sec walk
Mosey to flag for COT
Moleskin:
Great effort by the pax today, the Q (YHC) almost merlot’d himself today during Mary, although not sure why (vacation is definitely over). Went a little harder at it today given that Tank and Grenade were up for it (with names like that you should be). Grenade on the animal walk down the football field started off wanting to lunge walk and modify but in the end was the first one to the end to plank, well done! The mystery F3 vehicles turned out to the Stone Cold and Bug Eater meeting up early for a leisurely 12 mile run as part of their BRR training, you guys are always welcome at Ascent but for the sake of the BRR, good work guys (especially since I hand off to Stone Cold and I’ve seen his leg summaries, yikes).
Guys, need to EH the sad clowns for the Fall, the weather is fantastic and you know we haven’t reached all of South Charlotte yet, this is the best opportunity to get guys out on a Sat!
We’ll be having Gummy and Iron Horse along with High Tide and YHC as Q’s in the near future, look for info Blasts on that upcoming.
Iron Horse has volunteered to run the Pre Rock Gear Workout this Saturday due to YHC’s absence while DR. T Claps to Iron Horse for this. No one has more gear than Iron Horse anyway (except maybe TR, get them both out and the PAX can really have fun). 6:15 start, 6:45 end to allow for those to get to Day Zero and Ascent (don’t forget to EH folks for Ascent).
Those PAX that show up, need someone to also organize/Q the following Sat 8/17 so step it up and talk to Iron Horse in case he is unable to do it, grab the gear and have fun!
I’ll be missing it.
The Thang:
jog around baseball field (long way round) to centre field for:
SSH x 15
Merkins x 5
IW x 15
Merkins x 5
Perfect Mtn Climbers x 10
Squats x 10 (low slow)
Merkins x 6 (in case you thought YHC was going to stop at 5)
CDD x 10
SSH x 15 (why not?)
Merkins x 5
Mosey to bleachers
Partner up – size doesn’t matter
Partner 1 – 10 Merkins, 15 Dips, 20 LBC’s and 10 Supine Pull Ups
Partner 2 – Run round baseball field (the gravel path on the outside)
Flapjack then plank up
Repeato
While waiting for all PAX, 5 burpees on your own, wait we have more time? 5 burpees on your own, well if you finished early you must have the energy for 5 more burpees on your own (this might be Base Camp but there’s no standing around)
Mosey to Railing, plank walk up the railing, lunge walk down to football field
Partner 1 – backwards run to front (or back for those with energy), jog back to start
Partner 2 – 10 merkins, 10 LBC and repeat until partner 1 returns
Flapjack
Partner 1 – Karaoke to front (or back) of bleachers
Partner 2 – 10 slow squats, 10 something else (can’t remember)
Flapjack
Partner 1 – bear crawl to first football goal post peg then jog back
Partner 2 – 10 CDD, 10 Squirm
Flapjack
Mosey to parking lot for Mary
10 x slow flutters
10 x slow dolly
10 x slow rosalita
10 x heels to heaven
8 x mason twist
Moleskin:
Serious effort by the PAX this morning, more running than normal at Base Camp but done in intervals and everyone not only powered through but as PAX finished had seriously positive mumblechatter for those still pushing, well done folks, keep the encouragement flowing. Hops and Zip A Dee would have been proud. Robin Hood and Boomer leading the way for us younger folks (pretty much everyone in Area 51 is younger than these two) at 62, it was determined that Robin Hood is 2 months older but the consensus was that at 62 it really didn’t matter and that we all hoped to be out in the gloom at 62! Well done! Robin Hood and Pele showing noticeable improvement in only a short time with the pax, great effort. Dracula was looking slightly less sinister, especially on the track work. YHC couldn’t catch Deep Dish on the baseball field runs but I did try. Passport twisted ankles left and right and suffered in silence…a GRT in the making no doubt.
Announcements:
Passport is taking over co-site Q duties at Base Camp from YHC – T Claps for stepping up to lead with Smash and CMD.
YHC will be partnering with High Tide to start a Saturday Moderate intensity workout, location tbd, soft launch was this last Sat with hard launch this upcoming Sat. T Claps to High Tide for stepping up on that one.
F3 Dads at Camp Thunderbird event, more info on f3nation.com
Mall Cop has Area 51 T Shirts, ping him or meet him at a workout, he’s hoping to get them out of his car soon (T Claps to Mall Cop for organizing these awesome shirts)
The soft launch for Ascent has now come and gone with 6 brave PAX starting off the group, no doubt this will grow as the word gets out there and more FNG’s and other PAX look to join this august group. Thanks to Hops for getting this kick started and also to High Tide though while not in attendance (DR at the beach but posted anyway #strong) who is co-Q’ing with YHC long term. Final T-Claps to Mall Cop for letting Ascent leverage the Rock facility and fantastic getting the group launched and COT together, thanks again brother #hugeinspirationtome
So after all of that, I’m sure it is already enough to make Tiger Rag shed a tear…
Jog to COT:
20 SSH
15 Merkins
20 Imp Wokkas
15 CDD
10 Perfect Mtn Climbers
15 Perfect Squats (slow count)
Jog to Picnic Tables:
10 Dips
10 Step Ups (total, not per leg)
10 LBC ‘s
Plank then repeato x 3
Mosey to small hill
Reverse Merkin ladder from 5
Partner up
Partner 1: Backwards jog half of soccer field
Forwards jog back
Partner 2: First round squats, second round the squirm
Repeato
On Hill – 10 Incline Merkins
Hand over to Hops
Indian run to baseball field
Positional baseball work:
Bear crawl from home to pitchers mound.
1 wide arm. Bear crawl from mound to home.
2 wide arms
Lunge walk to 1st base
3 squats
Lunge walk to 2nd base
4 squats
Bunny hop to 3rd base
5 IWs
Broad jumps to shortstop
6 monkey jumpers
High knees to left field
7 exploding merkins
Backwards run to centerfield
8 Parker Peters
Jog to left field
9 incline merkins
Mosey to rocks and grab one
People’s Chair holding rock straight out
15 overhead presses w rock
People’s chair
15 squats with rock
People’s chair
15 tricep extensions w rock
Drop rock
Jog to lot
15 line jumps L-R
15 line jumps forward-backward
1 minute of quick curb steps (now known as Canadian Riverdance in honor of Strange Brew) (ED: YHC thinks it should be against etiquette to have someone post something self depracating when it really comes from someone else)
5 MoM
Flutters
Dolly’s
Freddie Mercury’s
CCVs
COT
Moleskin:
Great work by the PAX today, especially notable Pele and partner Hair Band on the field work were pushing it hard and Loki was flying on the baseball field. Barqs told a story on the move the created the ambiance for an audible by Hops to do…what else, hopping work before hitting the Mary. Thanks again to Hops for the kick start.
Announcements:
F3 Dads camping opportunity at Thunderbird park, sounds pretty cool, more details on the F3nation.com main page
Ascent will figure out it’s permanent home and will be posted online and tweeted
GO RUCK team heads out this Friday, go support the boys as they step off or come back in, I can attest to how awesome that is and YHC plans to be at least at one or the other if not both
24 Pax ventured to initiate the week on a positive note, starting at Basecamp, with all eyes set on a target of getting better and climbing higher. For the race is not given to the swift nor the strong, but he who endureth to the end…
And off we set to endure.
The Thang
Big group this AM, so a little mosey-in off to the baseball field we went…
COP: SSH x15, Imperial “Wokka” x15, Invisible Jump Rope x30 (though invisible, it’ll still trip ya), (a little) Merkin (action) x10, Carolina Dry Docks x14 (one short, only b/c YHC can’t count and call; too much like Sesame Street), Squats x 25 (YHC, can’t count… )
Mosey over to the bleachers for a little “Curves” station simulation:
20x incline merkins + 20x dips on the bleachers + 20 LBC (StrangeBrew shooting for a 2-pack; figured we’d help the cause… more core to come). Rinse and repeat times 3 (yes, I said three…)
Mosey over to the track, completing some lunge walks on the approach
The next call was for Partnering Up (or as YHC refers to the process “TwinUp”)
DASH TIME
Dash1 -> Partner 1 on the line, Partner 2 on the ground… P1 sprint to the bleachers, P2 starts the LBCs…flapjack as many times as possible until dup reaches the (easily surmountable) count of 60.
Dash 2 -> same format – Backwards run in tag tandem till CDD x 40
Dash 3 -> ditto – Karaoke run in tag tandem till Jumping Lunges x 40
Dash 4 -> ditto – Regular sprint, with ground exercises administered (YHC forgot to write that in the moment update in Weinke… and yes, YHC is Weinke dependant)
MARINA TIME
Human Sled – Partner 1 pushing Partner 2 to the bleachers, flapjack and bring it back!
Human Anchor – Partner 1 dragging Partner 2 to the bleachers, flapjack and bring it back!
VISITOR STOPS BY
Mr Jacques Webbe stopped by for a short taste of Basecamp… climb to 5 merkins/20 raises
…And brought his cousin, Mr Webb Jack… climbing to 5 merkins/30 LBCs
AND IT WOULDN’T BE F3 WITHOUT
A Burpee… actually 3 quick burpees, on your own!
MARY
Mr 2-Pack himself (StrangeBrew) led all in Mary with substantial counts of:
– (more) LBCs
– Dolly
– Bicycle
– the Flutta (Flutter Kicks)
– Heels to the Heaven (and hopefully Tarheels to suspension)
– Matching sets of CCV (Cumberland County Viaducts)
And then a little Mosey back to the SF! (a last minute all-out sprint by Longhorn to lead the pack!— we see you Longhorn!)
COT
Moleskin Quick hits…
Yet another Charlotte South workout is soon appearing. From the misty mountain tops comes…Ascent. A new moderate intensity (think Base Camp style) boot camp style workout for Saturdays. Friends/Family/Acquaintances intimidated by the regular F3 workouts? Recovering from an injury? Need a less intense workout because you don’t want to fartsack but can’t stand the thought of yet another burpee – too bad, that’s not an excuse, get to a regular workout, otherwise there is Ascent. Hops and YHC will be co-Q ing an early soft launch this Saturday from the Rock location. The PAX will meet up at the shovel flag (assuming Mall Cop brings it this time, but not to worry YHC will have his planted just in case) before 7 and step off at the same time as the Rock PAX but for a less intense experience. This is the week to EH those for Saturday that have been mailing in the excuses (Epstein’s mother anyone?).
Yes, climbing a mountain is hard, its supposed to be hard, that’s why it feels so good when you’ve made it.
Details: The Rock meets in the back parking lot of Calvary Church, corner of Rea and Hwy 51
Time: Meet at 6:45, step off sharply at 7
2nd F: Coffeeteria at Starbucks in Piper Glen
Ascent will formally post at a yet to be announced location and will be co-Q’d by High Tide and Strange Brew
A day for the new Q’s, High Tide and Passport (in that respective order) led the PAX today on a solid workout. Great first Q’s by both, the usual fun with numbers was had and the PAX left speechless (or was that out of breath, hard to tell, the final call for 10 burpees on your own was the final crowd pleaser no doubt but I don’t want to give to much away) so without further adieu:
The Thang:
(HighTide on Q)
Jog to football field for COP:
(in cadence)
15 Side Straddle Hop
15 Imperial Walker
15 Merkins
15 Prisoner Squats
Jog to baseball fields:
Left field – 20 Prisoner Squats
Center field – 15 Merkins
Right field – 10 Burpees
Rinse & Repeat
Mosey to bleachers
3 sets of declining reps – 15 reps first set, then 12, then 8
Dips on the bleachers
Carolina Dry Docks
Incline Merkins on the railing
Supine Pullups on the railing
(Passport on Q)
Jog to track, walking lunges on the way down the path
Partner up with similar size
Partner 1 – Jog to end of bleachers, jog backward on the return
Partner 2 – LBC’s until partner returns (60 reps total for both partners)
Flapjack
Partner 1 – Karaoke to bleachers, jog backward or karaoke on the return
Partner 2 – CDD to 30
Flapjack
Partners “Human” Sled to bleachers, Flapjack for the return
Partners “Human” Anchor to bleachers, Flapjack for the return
Jog up to top for People’s Chair
6 MoM
Dolly
Heels to Heaven
Rosalita
Flutter
Freddie Mercury
Final call for….wait for it….
10 burpees on your own
COT
Moleskin:
Have to say that the PAX were supportive of the new Q’s, carrying on when High Tide lost count and then stopped counting and then got back together with the counting only to then halt (O2 regneration perhaps?). Great creativity on the sled/anchor combo, YHC’s leg’s were pretty smoked that’s for sure. Robin Hood looking stronger as the weeks go on, very noticable! Also serious effort noted on the sled/anchor by Snail Mail, while not fast he undoubtedbly was pushing and pulling with the best of them. T claps to Runstopper for keeping up with YHC on the backwards run, I’ll get you next time… Glad YHC wasn’t K-9’s partner, yikes that guy can really go on the leg strength exercises.
Passport and High Tide taking their first Q’s, splitting the Base Camp workout on Monday. Pain to follow.
The Warriors of Centurion found their daily dose of pain this morning at Charlotte Catholic High School, the day after an epic beat down by the 4th of July Q’s.
The PAX started out with a little dynamic stretching, not well counted (to say the least) by YHC but after that started off to the Panera parking lot for a COP warm up of:
SSH x 50
IW x 25
Merkins x 10
Mtn Climbers x 20
Squats (low, slow, 1 rep per full cadence) x 15
CDD x 20
Jumping Lunges x 5
Jog back to the school picnic tables for
3 rounds of: Dips x 20, Reverse Ab extensions x 10, step ups x 10 (per leg obviously)
Off to the entrance area for, oh no wait, multiple people at the entrance not looking like they are going anywhere, Q mental audible to the football field
2 Groups, group 1 run to the end of the field and back while group 2
complex merkins (10 wide arm, 10 regular, 10 diamond) until group 1 gets back then flapjack
Repeat with LBC’s
Mosey to almost the end of the field, where group 1 bear crawl to the road while group 2 flutter then flapjack
Partner up for Prairie Fire Mary x 10 and flapjack
Rosalita x 25
Heels to Heaven x 10 (counting barely audible)
Dolly x 20
Russian Twist x 10
Bicycle x 10
Mosey to assembly area for COT, no wait, still a minute left
10 burpees on your own and plank when done for remainder plank work
Moleskin:
Since it seems like the workouts that YHC has attended recently have been a little light on the Mary it was predetermined that Mary was going to show up in all her glory today. YHC’s co Q Jack was forgotten and surprisingly not missed as the set had to be audibled due to a crowd of civilians at the intended AO and alternative pain had to be arranged (it was). One of Charlotte Mecklenburg’s finest observed the PAX assembling from the upper parking lot but the planting of the shovel flag seemed to alleviate any other concerns that a bunch of guys dressed in black workout gear might have otherwise created. During the initial run to Panera it was noted that a fence has now been put around the entrance to the “Pit” and as such is a potential disappointment to future Centurion workouts.
A great effort by the PAX today, a few notables worth pointing out, Philmont went the entire workout without stopping, looking strong thanks to his own strong commitment and cheering by the other PAX. Senator Tressel and Chelms (close to being WD’s between the two of them after Jamboree) were usually first to the plank, showing us younger folks how it’s done. Not too much else to say, YHC was smoked after yesterday and today, had to spend the little remaining O2 on the Weinke and probably missed a few other notable efforts (throw in your own comments below!).
Well we had a Canada Day celebration with all kinds of fun facts to disorient the PAX and keep the pain coming. Thankfully Jack was able to make it but couldn’t stay very long (it’s Base Camp after all). We started out with 1 burpee for each Constitution that Canada has ratified…so no burpees to start. With the shovel flag firmly planted and an imaginary Maple Leaf flying below we stepped off.
YHC digresses. The rain almost let up too much but the PAX were still able to get at least a little bit wet. Nonetheless, 14 PAX (1 FNG, Todd) showed up to start the festive week off right.
The Thang:
Jog to football field for:
SSH x 20
Merkins x8
IW x20
Merkins x8
Side Plank R
Side Plank L
Reverse Plank
Burpees x5
Bear Crawl to goal line then LBC x 10
Track finishing order to partner up
Prairie Fire Mary with partner x 7 – flapjack
3 sets of: Resistance Bicep Curl x 7, Plank Situp x7
2 sets of partner plank merkins x 5
Jack Webb to 5
Partner bear crawls half way to goal line then flip over to finish with crab walk while partner does LBC’s, then flapjack until partnership completes
LBC to 66 (33 years since Canada got an official national anthem x 2)
Then to
Squats x 66
Partner plank situps (1 for each province) x 10
Mary: Prairie Fire Mary x 7
Heels to Heaven x 10 (1 for every line in the national anthem)
Maria (French version of the Rosalita, the same but with French counting, thanks Dora)
LBC’s x 13 (1 for each province and territory)
Elbow Plank hold
Mosey to parking lot for 1 burpee for every time Canada has voted on signing the Constitution (so 1 burpee)
Moleskin:
Thanks to the PAX for putting up with the theme, I had fun with it, the rest tolerated it.When Jack showed up YHC heard one of the PAX ask how many of these the Q could do to which I heard the response (not sure from whom) saying that he could at least do 5 so we did 5. During the Maria when YHC asked Dora how high he could count in French the apt response was to state that it was higher than the number of reps YHC could do (touche mate!). Great to see Robin Hood out in the gloom pushing hard as well as Escargot who, despite the name and the injury was moving along at a record pace for a snail (hope you are recovering well brother)! Passport challenged YHC to a race during part of the partner exercise and in true Canadian fashion YHC let him win. Since he is on Q next week we’ll see what he can bring. Snail Mail working hard out there to the point where he may need a rename some time down the road. Strong send off prayer by Passport keeping the PAX focused as they dispersed for the day.
Announcements:
Evite for Pig Pickin, Bugeater is trying to firm up numbers so please respond
Thursday’s South Charlotte convergence is at South Charlotte Middle School with lot’s of pain promised, big hitters on Q so you’ll have to bring your A game.