5:20 on a lazy post thanksgiving Friday morning. Not a soul to be found. Run stopper must have ate himself silly or succumbed to the desire to join the mayhem that we know as Black Friday. Maybe we were just early.
4 pull in last minute and we launch. Albeit a little sad we would miss out on the classic RS burpee clinic. Frehleys grabs the mic first.
Mosey to the parking deck. Level 1 SSH x 20 (IC). Mosey to Level 2 LSS x 20 (IC). Mosey to Level 3 Mtn Climber x 20 (IC). Mosey to Level 4 Merkin x 40 OYO. Down the stairs and 4 corners with 5 Burpees per corner. Plank it up for some right and left leg up to 6inch holds. Back up the stairs to the top of the deck. Udders turn.
Karaoke left half the deck. Switch to right for next half. Take the stairs down to level 3. High knees halfway. Butt kickers rest of the way. Stairs to 2. Jump skips halfway. Backwards run rest. Down to the ground floor and over to the handicapped rails on the NW side of stadium. Rail walkers first 2 sets of rails. Watch out they are slippery. Recover to the Walsh Blvd lot. Lunge walk the lot. Jog backstretch. Frehleys and BOG take off on a AYG to the end. Backwards lunge walk the length of the entrance to stadium. Back up the deck 2 at a time steps. Over to Mighty Mite. The Pax recover while MM surveys the terrain.
First up. Lunge walk 2 parking space lengths. 2 Squats. Ladder all the way up to 10 Squats. #unsavory. Mosey back to start. Repeato bear crawl/merkins #crowdpleaser. Mighty Mite begs someone to take over and relieve us from his twisted mind full of rediculous exercises. BOG is up.
The voice of reason and experience slows things down but amped up the core. LBC x 20 (IC). Russian Twist x 14 (IC). Protractor. Freddie Mercury x 20 (IC). Dolly x 20 (IC). One more Mary?? Can’t recall. O2 deprivation was taking over. Last up Smash.
Mosey to level 3. Jump lunge x 20. Mosey to level 2. Jump squat x 20. Mosey to level 1. Something x 20. Mosey out to front of stadium. Run to first parking lot break. 10 wide arm merkins. Run to next break. 10 diamonds. Run to next break. 10 merkins. Times up. Mosey back to the start.
Moleskin: We missed everyone out there today. Triptaphan is strong this season. Strong work by everyone. Smaller groups help to make us stronger. We all pull together and work hard. Great takeout by Smash. Truly grateful for all we have.
Announcements:
stonehenge reg time tomorrow
convergence at the Rock for select 7 am workouts. Check the a51 app or website.
Sign up for the A51 Xmas party. 12/12. Food provided. BYOB.
Have a great weekend. Safe travels and warm wishes to all.
Udder out
18 braves stepped outside their teepees, shook the fart sack off and submitted their daily downpainment. No FNGS, a short disclaimer to let everyone know how we do this thang and we’re off.
Mosey to daycare parking lot for COP
COP
SSH x 20, ISW x 20, Merkins x 20
That’s enough of that. Mosey out to 51. Indian Run from strawberry lane to davie park. Slow mosey into the playground.
The Thang
Cindy AMRAP – 5 x Pull ups, 10 x Merkins, 15 x Squat, 1 lap around the parking lot. 10 mins on the clock. Go!
Finish your last set and plank it up in the parking lot. Last one out close the gate.
Plankorama – Semi Gloss led some left and right side arms/legs high and passed back to YHC. 6 inches + 10 count from Geraldo, back to plank. Semi gloss moves to recover but no such command was stated. 6 inches + 10 count Skywalker. plank. 6 inches + 10 count Semi Gloss. plank. 6 inches + 10 count Stage Coach. plank. 6 inches + 10 count YHC
Up and slow mosey to 51. Indian run back to strawberry lane
Quick stop off at the daycare for some Mary.
Flutter x 20. Rock Hopper x 10. Dolly x 15. Rockhopper x 25. Rosie x 20. Mtn Climber x 10. LBC x 20. Mtn Climber x 10. Heels 2 Heaven x 20. Rock Hopper x 10
Mosey back to SCMS parking lot. Line up at the east end. 10 burpees OYO and AYG to the west end of the lot. 100+ yards
At this time YHC was having a vision quest from O2 deprivation.
Moleskin:
Lots of new faces out there this morning. I suppose that happens when you’re on IR for 2 months. Encouraging how strong F3 is almost 5 years after the first work out. Triple Claps to all of you for your commitment to reach more sad clowns and help us build a strong, responsible and morale group of men. This country needs us now more than ever. It is truly and honor to be able to lead the PAX.
That said, Semi Gloss can’t follow instructions, but we all knew that. Keep trying brother. Stage Coach is a ray of sunshine all the time and counts like the MicroMachines guy. I missed my opportunity to call out the PAX on their counting. Seemed pretty dazed and confused out there. Next time I’ll get on everyone. Header can never be beat. Ever.
Announcements:
12/12/15 Xmas party @Sardis country club – Contact Geraldo to help
11/14/15 GoRuck Brew Ruck – Contact Dora if interested
1/9/16 Joe Davis Run
6 foolish pax showed up for a rain soaked beat down. No FNGs and a brief disclaimer and we head off into the gloom. YHC got enough time in our mosey to the front of the school to figure out a plan to stay mostly dry. Under the school walkway we commence.
COP – in cadence
SSH x 25, ISW x 25, merkins x 15, mtn climbers x 20 (ISW = Imperial Squat Walker)
All warmed up we mosey around the corner for a little partner work.
The Thang
6 guys = 2 groups of 3 for a little circuit work. 2 guys run up driveway to strawberry lane and back as the timer. 4 stay back out of the rain and do called exercise. Goal was 50 of each exercise with everyone running a round. Dealers choice on exercise. Lbc, slow squats, balls to the walls, protractor, cdd, last set was burpees and all you got on run. (Crowd pleaser)
Take a break for Peoples Chair. Bout a minute with lots of Air Presses.
still got time for some Mary with a hee haw twist. In cadence Dolly x 25/Donkey Kicks x 10, Flutter x 25/DK x 10, Rosalita x 25/DK x 10, LBC x 25/DK x 10, Heels 2 Heaven x 25/DK x 10
3 mins left leaves time for a little Jack Webb to stop by. up to 5 and back down. 25 Merkins/100 Air Presses
Mosey back to the start
Moleskin:
Lots of hard work out there this morning. Glad I could lead in the rain. Was hoping to see Simba out there with a bag over the boot. No dice. Oh well. Heal up fast buddy. We know your dying to get back out into the gloom. Bogo is getting used to the format. Welcome brother. Adobe, Marge and Boo Yeah were pushing hard on runs. Apparently trying to dodge the rain drops. Fireman Ed was our mumble chatterbox for the morning. Nothing new with that. Although I heard out of him something about maintaining fat-burn zone. I tried brother. I tried. The rain could not put a damper on our spirits but did completely screw up my pre-thought out workout plans. Good thing we have an awesome facility with some “dry” options. Once again, Thanks for letting me lead. Udder out.
Announcements:
Joe Davis Memorial Run price just went up. Register now and join in on one of F3’s biggest race gatherings in Charlotte. (Fort Mill technically) Joe Davis Run
Basecamp is looking for Q’s. Get with Fireman Ed or Simba to sign up.
Area51 X-mas party. Rumors are its 12/12 at a country club. Stay tuned for more details. If you wanna help, contact Geraldo.
17 made it out for this weeks installment of F3 Basecamp. 3 arrived a bit early for a soupy run through Raintree country club. A quick audible on Q and we’re off.
(Fireman Ed Q)
COP
1.5 laps around parking lot. Backwards run and high knees thrown in for giggles.
SSH x 20
Slow Merkins x 10 (down slowly on the 3 count, explode back up for 4)
Imperial Walkers x 20
Mountain Climbers x 10
All warmed up we head over to the block pile, but first these messages from the Ring of Fire.
Ring of Fire – Pax plank up in a tight circle and do the “Wave” of merkins while a runner is circling the fire. once through and we mosey to the blocks.
Partner up and grab a block.
Round 1 – P1 does block curls while P2 runs to 51 and back. #crowdpleaser. 100 curls later P1 gets a taste of the trip to 51. Plank it up till all return.
Round 2 – P1 does overhead press while P2 runs to Strawberry Lane entrance. Flip flop and plank when done.
Round 3 – P1 does one handed pulls while P2 runs. Flip flop and plank when done.
Times up Ed, Udder Q.
Return blocks to their home. Circle up for some impromtu SSH. Various speed SSH x 20
Mosey to the track. Single file in lane 4 Indian Run. Stop at 200 meter mark for some plank-o-rama. Recover mosey back to gate still single file. Stop, touch the guy in front of you’s shoulder and lunge walk the hill. 50ish lunges later mosey to the concessions stand.
Find a nice place on the wall. Donkey kicks and Balls to the wall circuit.
DK x 15, 5 secs rest, Walk up the wall to BTTW. 15 sec hold and walk it down. 10 sec rest.
Repeato x 3
Times almost up. Back to the start for another round of various speed SSH. Done.
Moleskin
It was humid as it can be. The runs felt like swimming through soup. This was a ala carte workout of sorts and thats good. It’s good to be challenged by the curves life throws at you. Thanks to Fireman Ed for the lead. YHC appreciates the shared pain planning. Notable mentions: Knight Rider is a speedy fellow. Heard he is visiting Swift tomorrow. You will fit in just fine brother. Great work out there by all. Looking forward to seeing everyone out for this weekends Southern Discomfort Tour. Watch the twitter and email for last minute announcements and schedule.
Announcements
8/1 Southern Discomfort Tour – http://f3nation.com/2015/07/26/f3-southern-discomfort-saturday-august-1st-final-preblast/
9/11 BRR – http://f3nation.com/2015/02/04/2015-blue-ridge-relay/
10/24 USMC Ultimate Mud Run Challenge – Stay Tuned for details
22 rose above the gloom to join YHC for a bit of #downpainment. Disclaimed, we launch.
11 burpees OYO
Follow me – down backside of CC football field. That parking structure is looking might fine. Should be done in a month or so. #Area51’s newest apparatus and possible the best AO in all the south… This remains to be seen. Back to it. Up Walsh Blvd, Right on Little Ave, down into Hospice parking lot for COP
COP – IC
11/22’s (don’t skip leg day, we didn’t miss the arms either)
Merkins x 11
SSH x 22
CDD x 11
Lunge x 22
Diamond x 11
Low Slow Squat x 22
Wide Merkin x 11
Side Lunge x 22
Mac-tar-ji x 11 (for Hops always)
Lunge Shuffle x 22
11 Burpees OYO
Follow me, albeit very slow cause YHC was coughing up a lung and mouth breathing like a champ #summercoldsucks, up to Little and next door to Aquatics Center.
The Thang – 11’s Crawl – (should have taken a photo of my nicely penned extra large post-it board. Bank employees shuttered at the site)
11’s Merkin on bottom/Squats on top – Crawl in between, when you get through the 5 crawls, repeato and do it backwards up the hill.
Bear Crawl
Lunge Walk
Crab Walk
Bunny Hops
Duck Walk
Plank and wait on the six. PAX rebelled and did mary rounds x 4. YHC was dead last and dead tired but the PAX gotta be led, so YHC yells (mid mary) Recover – 11 Burpees OYO
Grab our stuff and up the hill around to the CHS lot for mary.
Six Minutes of Mary – since we have some eager beavers we did all the mary that was completed during The Thang
LBC
Flutter
Rosie
Dolly
Freddie Mercury
V-Ups
Russian Twist
Boat/Canoe
Heels to Heaven
Pratractor
5 mins left, Special Forces Selection Test? Why not. Grab a partner and watch for The Selection Standard. Merkins x 65 minimum (Fully extended at top, down to break parallel with arms and ground, back up. Only rest position is in Up) 2 mins – GO! Missed out on the Sit Ups. Some other time gents. Live in Fear!
6:15 Time!!!!
Moleskin: Strong work out there. Everyone got to Larry Bird status on YHC. Good stuff. Nothing like tossing in little “shockers” of exercise just when you think you have gotten the hang of things. YHC is more than happy to provide his diabolical resources.
Announcements:
7/3/2015 – Centurion converge at The Brave – 5:15 @ The Vine Restaurant in Ballantyne. (set ur alarms 15 mins early)
6/28/2015 – The Murph – 7am @ South County Library (rea rd/51)
The Stand following at Panera – Reading Kingdom Man – Come check us out.
Strong BOM from Pulp Fiction. Thanks Brother!
Nothing good starts with, “Hey y’all watch this…” or “Man that looks cool!”, from a facebook post. But low and behold it was good and I felt obliged to “share”, that’s puny, with the PAX. Thus begins the story of how I turned a Men’s Health FB post into a work out. “24 Push ups you need to try” is how it was titled and 24 merkin variations we did. (Don’t try this at home kids, or do…)
16 of Area51’s finest Pax rose to the occasion in order to submit their downpainment to the F3 overlords. Forgot to ask about FNG’s. Who has 2 thumbs and needs Q school? This guy. Away we went into the gloom. Down on the track YHC attests to not being a professional and we commence the beatdown.
COP – 2 laps on the track with 4 corners exercises in cadence.
SSH x 15, Butt Kickers, IW x 10, High Knees, Low Slow Squat x 10, Frankenstien Walk, Mtn Climbers x 10, Hurdler Walk, Seal Jack x 15, Jump Skip, Full sit up x 10, Backwards Jog, Standing Lunge x 10, Jog, Merkin x 10, 70% Stride Out
Nice and warmed up, now lets push that pulse.
Indian Fun Run. 2 laps indian run style with some variations
Lap 1 – Regular half lap, Reverse (backwards) half lap
Lap 2 – Bear Crawl 100 meters w/Indian Runners, Lunge walk 100 meters w/Indian Runners, Crab Walk 100 meters w/Indian Runners, Jog it out.
Mosey to baseball field benches – #smokefest
10 Downs – 3 exercises x 10, repeato x 9, repeato x 8, … repeato x 1 plank till all are done
Step ups or Jump ups (pick your poison)
Dips
Derkins
Little baby jog to batting cages, bear crawl to stairs, bunny hop up 4 sets of stairs, lunge walk to parking lot
Mary – 2 rounds
6″ hold, Flutter x 15, 6″ hold 10 count, Dolly x 15, 6″ hold 10 count, Protractor, 6″ hold 10 count
Russian Twist x 15, LBC x 15, Freddie Mercury x 15
#smoked
YHC was extremely encouraged with the numbers and work at Basecamp this morning. If you’re just starting, 6 months in or Lifer the Basecamp AO is a great place to put in some work. Keep coming out and killing it guys. It doesn’t get easier, you just get stronger. And bring your sad clown friends. Cause we all need a little beatdown in our lives.
Regular announcements.
– Udder out
10 hearty souls arrived at the south Charlotte middle school campus to enjoy area51s beloved basecamp. Udder brought most all of his toys to help facilitate a beat down.
2 laps in parking lot. Karaoke right and left. Backward run.
Circle up
Ssh x 20, IW x 20, merkins x 15
4 corners of the parking lot for 2 rounds
Bear crawl to (50 yd) corner 1: brick pile – round 1: curls x 50, over head press x 50. Round 2: tri ext. x 50, arm raises x 50
crab walk to corner 2 (25 yd). Corner 2: plate pile – round 1: hair burners 25 yd down and back. Round 2: inch worm 25 yd down and back.
Cairoke r/l 50 yd to corner 3. Corner 3: cinder block stop. Round 1: block pass 2 mins. Round 2: block pass with tunnel of love. (Pass the love)
lunge walk to corner 4: corner 4: sit-up square. Round 1 buddy situp. Lock legs situp and high 5 x 20. Round 2 seal situp x 15
Ssh x 20 to wrap it up
Cot, then send off by passport
5 day old Moleskin – can’t remember anything as my brains have turned to mush and I am in zombie mode from a newborn
tks to Wolfgang for posting. Looking forward to see you more. Wild turkey can push it hard. Nice work out there to everyone. I brought my arsenal and no one even shuddered
Udder out
If Football is the official sport of Thanksgiving, then Ultimate is the unofficial activity of Christmas. Come join the Pax and maybe some Ultimate ringers to learn more about Ultimate Frisbee and it’s AMAZING AWESOMENESS! We’ll start at 8am with some warmup and drills. Then depending on who all shows up play a single 7v7 game, or split fields and play 5v5 or 3v3. Hotbox is not out of the question.
Where: Davie Park (Natural Soccer Field)
When: 8am – 10am
What to bring? Canned goods to donate to 2nd Harvest, cleats (if you have them), a light and dark shirt, water, chair and an Ultimate Frisbee if you have one.
PS: If you can make it, HC in comments.
PPS: if the fields are taken, we might see what SCMS football field looks like. (Just around the corner) If this is a colossal fail, we might just go to Starbucks.
14 men rose from the comfort of the heat being flipped on for the first time this year and did not cringe from the Q’s multiple attempts to warn Pax of the impending doom they faced with the dreaded… GORUCK. Yes this is Base Camp, and yes, this is a moderate workout but as they say in GoRuck, Light does not equal Easy.
Disclaimer
Quick ruck summary, count off for official number (14) and away we gooooo!
COP – Pax form 2 ranks (rows)
Ruck on/off (You have 10 seconds to get your ruck on from the ground and fit to your needs) 10x exercise for success. 15x for failure.
SSH x 10
Merkins x 10
Squats x 10
Mtn Climbers x 10
Congrats gents you can put on a backpack. Partner up. Next up, Selection Test.
Selection test (Army Physical Fitness Test – Part 1)
2:00 55 push-up min (Pax encouraged to do as many in 2 mins as possible)
2:00 rest
Grab your partner.
2:00 65 sit-up min (Pax encouraged to do as many in 2 mins as possible)
Now that we have a baseline to work from take it and go brag to your M. Mosey on over to an extra gloomy space of the parking lot to find… a makeshift log made from a 6′ 4″x4″ landscape timber strung through 3 cinder blocks. (roughly 120-150lbs) Oh and look, there’s 2 more lonely cinder blocks to carry. Load em up and move em out. Short ruck around large grassy/dirty/muddy field behind SCMS bus lot. Alternate rucks, coupons and log as needed. Three right turns and we’re back where we started. Drop em. Good job men!
Mosey on to said grassy/dirty/muddy field and lets have ourselves a welcome party. Abbreviated of course. Grab your partner and form up 2 ranks.
Partner drag – Partner 1 drags (under arms) partner 2 20 yards to first bball goal. Flap Jack. P2 drags P1 to next bball goal. Grab a ruck if you haven’t had one and Rinse/Repeat.
Seal sit-ups x20 – 2 ranks, face eachother, shoulder to shoulder interlock feet and push em out. (crowdpleaser)
Bear crawl – Row one goes followed by row 2. Swap a Ruck if you haven’t had one.
Buddy high-5 push-ups x20 – Face partner and let’s see who has coordination.
Form up the 2 ranks again. Check that. Spread out, we need the room.
3 Part Harmony – From standing Q says
“Front” – drop and start knocking out some push-ups
Q says,
“Back” – roll over on your six and get some crunches done
Q says,
“Roll Right” (what do you think happens here?)
Then “Roll Left” (you should be back where you started)
“Feet” – pop up to your feet.
5 rounds of this was completed roughly 25 of each exercise.
Ruck around Parade Field and deposit heavy stuff next to YHC’s truck.
Almost had the Pax thinking this was the end when YHC asks everyone to join him on the nice soft fluffy (wet) grass next to the school. Line up front to back. Face right and assume the Front Plank Position. Yes my friends, no GoRuck event is complete without a Tunnel of Love. 14 guys got down and dirty. ‘Nuff said
Moleskin: Great group out there this morning. Glad to see so many guys out there looking to better themselves and try out some new things. GoRuck PT is not your typical Moderate intensity workout but YHC knew that the Pax could hack it. Thanks for enduring my antics and ridiculous implements of destruction. DFQ was in the house and you all can be proud of the fact that what you did this morning is exactly what you would do in a GoRuck Light event. That said, go sign up for the CLT 11/8 GRL. https://www.goruck.com/e/71a7a8dd0e614753a7bb1413c2dcbead
Announcements:
Simba is collecting “gently used” shoes for Basecamp – Bring some shoes.
Basecamp is looking for some Q’s. See Fireman Ed or Passport to step up and lead.
F3 Xmas party – See weekly email and save the date on your calendar.
Joe Davis Run – See weekly email or http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
Ball of man: Udder out
