Back by popular demand — Maria Maria
With an extra hour’s rest, PAX turnout was high – 24. So high, YHC was accused of incenting PAX to post. With a quick disclaimer we embarked on the dark, uneven plains of MRES
Jog around back of school to mini-track (with bright new lane lines) for COP:
SSH x 20 IC
IW x 20 IC
Shore Shoulders – front and back
Low Slow Squats x 20
Mtn Climbers x 20 IC
Merkins x 10 IC
Jog to the gym for the main event – break into 4 groups – speed matters, find guys of like speed:
Station 1: (“The Saltlick”) 5 pullups and 10 squats – repeat til relieved and move as a group
Station 2: (“The Turkey Leg”) run from jungle gym, around school to lower lot
Station 3: (“The Joker”) lunge walk across the lot with 5 diamond merkins – repeat til relieved and move as a group
Station 4: (“The Squid”) pick a rock – 10 curls and 10 overhead presses – repeat til relieved and move as a group
Each group got 1 rotation plus 1 of work in before we needed to move on
Jog around and regroup for Mary:
Assorted core exercises with 10 flutters IC in between for some time
The Big Race: Red v. White v. Blue
Relay race down the lower lot and back in 3 team – PAX planked while waiting
Results below
Announcements:
See Cheese Curd if you want to run on trails in the Smokey Mountains next Spring
Sign up for Holiday Party ends soon – sign up
Moleskine:
1) Good to be back at the old stompin grounds and have a great turnout. We needed some #’s to make this workout work with the 4 groups and the PAX delivered.
2) Relay results are currently in dispute with the Court of Arbitration for Sport – some dispute about a hanging chad and 24 not being divisible by 3
3) PSA – If you haven’t already – get out and vote tomorrow
Thanks for the chance to lead – never gets old.
On this brisk Monday morning, the PAX rolled in at various times, each preparing for the weather in his own way…and Big Top dressed to go skiing in head to toe Northface gear. Tawny strutting around in shorts and a T shirt. Whatever gets you out of the fartsack, right?
A quick roll call for FNGs (none this am), a truncated disclaimer and 1.5 laps around the parking lot , off we head for COP. Here we go.
COP:
SSHx25 (had planned on making all of the PAX do 28 except Goonie…he could stop at 27…but alas, YHC felt it was too soon after ND’s loss to Navy for that sort of shot to be fired. #NiceGuy)
IWx20
CDDx15
The Thang:
PAX Partner Up, each grabs a curling/tricep extension/shoulder pressing rock
Mosey to the track
PAX line up on the Football Field for some Las Vegas Casino Style exercises.s
Cash in your rock, mosey down to baseball fields.
Partner Work
20 Flutters, then AYG to the parking lot, plank when you arrive. Hold plank & wait for 6 to roll in.
Time called. Thanks to Simba for taking us out….very poignant send-off.
The Moleskin:
In an attempt to introduce some variety to these workouts, which can usually be boiled down to sets of the same ole, same ole, YHC overestimated the volume of work that could be done in 45 quick minutes. Lesson learned. Hindsight being 20/20, YHC is somewhat relieved that we did not get to see the PAX do pole dancing of any sort. #silverlining
Announcements:
Joe Davis Run – F3 is involved because our brother, Rock Thrill, lost his brother to addiction and this race was founded in order to raise awareness about the effects of addiction. Read all about it at the link. Sign up! (Was not mentioned, but certainly deserves repeating)
F3 South Charlotte Christmas Party – Sign up. As an FYI, Christmas party toy drive goes to benefit Operation Sweet Tooth – As most of you know F3 Olive’s daughter died suddenly about 6 months ago. He is from Isotope. Operation Sweet Tooth is a non-profit organization created to honor her memory by bringing joy to other kids. We are pushing a drive for donations of toys for Operation Sweet Tooth to benefit Alexander Youth Network. Specific details to follow regarding what to donate.
New AO in Pineville, NC (Defined as an SOB/Indian Land region AO) – The Big House – Launching Monday, November 14th at 0530. Not likely to see any of you gents who post here at Base Camp…this is a SOLID AO run by solid Site Qs Simba and Goonie.
PAX will launch from the Vine Restaurant at the Ballantyne AO on Tuesday for the weekly running interval workout known as Swift. What time you start will be up to you. Come early or start right at 0515. We’ll fit the main workout in at the traditional 0515 start.
The THANG:
See you in the Gloom,
Bratwurst
YHC pulled into OP this crisp fall morning to find 1 pax swinging KBs and 2 pax getting ready for their weekly dose of Ascent Olympus. 3 more pax would come in on 2 wheels just before launch. VSF planted and an average disclaimer given and we were off. YHC would be Q for the first half and Sony would be taking the 2nd half.
Mosey to the other parking lot to get warmed up.
SSH X 15 IC, 10 merkins OYO
LSS x 15 IC, 10 merkins OYO
IW X 16 IC, 10 merkins OYO
Pax are warmed up, let’s mosey. Head to the COncession area, where it was noted Hot Dogs for $2. Bargain at S. Charlotte sporting events.
Circuit work for the pax.
Step ups, Dips, Jump Squats x 10, LBCs when finished
Repeato x 2 with 10 Step ups and 15 Dips, Jump Squats
Mosey to the wall for Peaople’s Chair.
Round 1 30 arm raises, Rd 2 frankenstein with 10 counts from Goon & Moon River
Round 3 30 arm raises. Recover and mosey to the playground for a visit from our favorite Crossfit Tomato – Cindy
1/2 cindy – AMRAP 5 Pull ups, 10 merkins, 15 squats for 10 minutes
Hand over the keys to Sony.
Mosey to the field.
5-10-15 Squats with 10 yard bear crawls in between.
Visit from the 1st member of the Webb family – Jack up to 5.
5-10-15 Squats with 10 yard bear crawls in between back to start.
CDD Webb up to 5.
5-10-15 Squats with 10 yeard slow deep lunge walk in between
Diamond Merkin Jack Webb up to 5 lunge walk back
Wide Arm Merkin Jack Webb up to 5.
Pax Choice for Mary
Done
Moleskin
Great group out there. Colder than expected morning at least by YHC. We quickly got warmed up and stayed there. YHC had to exit early to help get the family to a soccer game on time. Thanks to Sony for stepping up and taking the 2nd half of the workout. you never know what Sony is going to pull out of his bag of tricks. Today was no different. Quads and shoulders are still burning this morning and I missed the last 15 minutes of his painfest.
Great work by all – Moon River, Goon, Billboard, and SOnoma.
High Tide took on the day with the weight vest on. Great work.
Sony as always looking strong and excited about his work moving to an area with F3 for the upcoming months. Look out F3Raleigh. Sony is coming.
Announcements
Joe Davis Run – Sign up – 5K & 10K options.
Christmas Party 12/3 – Sign up.
15 (including 1 FNG) showed up at the Maul for YHC’s virgin Q that included a parade of merkins and a sighting of the rarely seen “single LBC.”
The Thang:
Disclaimer
SSH x 15
IW x 15 (or 16?)
Low Slow Squats x 15
Windmills x 16
Mtn Climber x 15
5 Burpees OYO
Mosey to St Matt’s parking for laps and speed bumps.
Round 1: 15 merkins x 10 speed bumps
Mary while waiting for the six
Round 2: 10 squats x 10 speed bumps
Round 3: 10 Merkins x 10 Speed bumps
Mary while waiting for the six
Mosey ¼ lap to stairs
Sevens with LBCs and Burpees stairways in between
Plank while waiting for the six
Mosey back to Stonecrest, 10 Squats at each speed bump All the way to Wendy’s
Plank/Merkins IC while waiting for the six.
AYG from Wendy’s to movie Theatre
MARY:
XYs (Flutter and Dolly) x 15
Rosalitas x 15
Freddie Mercury x 15
COT
Moleskine:
This was without question the earliest YHC has ever been to a post — usually screeching in on two wheels 1 minute past the start. Even more respect for those who Q now that the first one is in the books. Thanks to Frehley’s for introducing me to F3. Solid group of men this morning and no complaining despite what turned out to be a vanilla workout, suspect Q cadences, and a Merkin parade. In retrospect, 15 merkins x 10 right out of the gates was aggressive, but it beats the 20 x 10 that was on the Weinke last night. #Qlearning
A few (well, YHC) were seen laying face flat on the blacktop somewhere between 5 and 10 merkins. Despite YHC’s difficulty with the 15 x 10 merkins, the rest of the group ran strong and powered through the laps . The rarely seen single LBC was spotted this morning as an audible on the 7s that was going to be Merkins/Burpees. Felt like we were done with Merkins.
I’d love to fill this will all the details of who blew gas all over St Matt’s parking lot and who wouldn’t stop chatting, but YHC was a little deer-in-headlights at this first Q. Solid crew pushed it hard at the front, Squid destroyed us with Mary in between sets. Plus, I can’t wait another day before posting this BB.
Mileage: 2.2miles
Welcome to F3 Tool Bag (Alan), brought out by Tootie. Solid performance. Keep posting.
Announcements:
Argonaut Q @ Maul next week. FNG Friendly. –Cheddar does 3 Burpees for every FNG.
New AO in Pineville starting Nov 14th – The Big House
Sign up for Christmas Party December 2
Joe Davis Run Jan 7
Thanks to all for showing up. It was an honor to lead.
2 awesome workouts re-merging after a few years, yet not one SF….oh the humanity! This is America, is it not? Flipper promises to make sure there’s a SF every time going forward at #F3RockZero.
After a disclaimer that Mermaid would not approve, the pax set out for an inaugural assault at RockZero.
The Thang:
Jog over to courtyard of gym building.
COP:
IW x 20 IC
H-R Merkin x 20 IC
Slow Squat x 20 IC
Groiner x 13 IC. Didn’t get to 20 as planned, and TR duly noted the 13 was a necessary modification.
Jog to playground.
Partner up.
P1 – donkey kicks x 25 on swing. P2 – Freddy Mercury; Flapjack. Rinse & Repeat.
P1 – decline merkins x 20 on swing. P2 – Jump squat x 20. Flapjack. Rinse & Repeat.
Jog a couple lots down.
Circle up for Ring of Fire. 1 pax bearcrawls around circle while reset of pax does various plank holds as well as squat hold.
Mosey to rocks near ballfield. Partner up again and grab a lifting rock.
P1 – overhead press while P2 does burpee broad jumps across the lot to the lamppost and runs back. Flapjack.
P1 – bicep curls while P2 lungewalks to lamppost and runs back. Flapjack.
Jog to picnic tables for the following.
Jump Up x 20, Incline Merkin x 10
Jump Up x 20, Incline Merkin x 15
Jump Up x 20, Incline Merkin x 10
Jog across the AO to base of Northface.
SSH x 25 IC
Run up Northface and back around to the base.
6-count burpee x 13 IC.
Back up Northface and around again to the base.
Random cadence squat x 25 IC
One last time up Northface.
Mosey to launch lot for 6 MoM
Flutter x 13 IC
Mahktar N’Djiaye x 13 IC
LBC x 13 IC
Elbow plank w/ alternating leg lift x 13 IC
Dolly x 13 IC
American Hammer x 13 or 10? IC
6-count burpee x 13 IC.
Done.
Ye Olde Moleskine:
A pax of 20 for the re-uniting of The Rock & Day Zero. Good stuff. Good call to do this in YHC’s opinion. Good to have Tiger Rag and his workout mittens join us. He left after about 22 minutes after the playground work, but did the 6 mile pre-run with Hairball and Prohibition. T-claps.
Strong work by the pax. E-Trade was particularly stout….when will you post on a weekday brother? Of course, you’ll probably never see this backblast either.
Boerewors was giving great effort, and he actually already voted. South African electorate…Safe Lite, our other South African compadre, can’t vote….at least not in Charlotte but probably could in eastern North Carolina or Chicago #earlyandoften
Swiper was his normal mumblechattering self, but methinks the burpee broad jumps and surprisingly the alternating leg lifts while in elbow plank got his attention. Teddy, Jet Fuel, Red Rocks couldn’t get a word in though….
Didn’t even notice if Runstopper wore tights?
Dear Abby was last in….but glad he made it to the reunion party.
Anyway, was a privilege to Q this remixed crew. Addition by addition or something like that. Thanks to Flipper for taking us out in prayer. Indeed, much for which to be thankful…including the American Hammer.
Despite Hopper’s announcement that I was a godfather or something and that I was going to be co-Q with Flipper at RockZero….that’s not going to happen. Or I am now announcing my retirement as co-Q after about 4.5 hours.
Announcements:
Christmas Party – sign-up. All the pax from former or current British colonies/protectorates/etc promise to sing a few of their favorite songs from the old countries.
Joe Davis Resolution Run – Saturday, Jan. 7th – sign up
Always good to see the boys out at Kevlar. A very distinct personality for this site. A bit rough around the edges but mostly good intentions.
The Workout:
Short Lap
15 Merkins IC
Unload the sandbags from the vehicle
Partner up
Catch me if you can around the church and back to the front lot. 10 Merkins chasers
1 partner run and do 2/4/6/8 exercise at each median while other is doing sandbag work
Sandbag Thrusters
2/4/6/8 merkins
Flapjack
Sandbag curls
2/4/6/8 squats
Flapjack
Sandbag Flutter press
2/4/6/8 lbcs
Flapjack
Tricep extensions
2/4/6/8 CDDs
Flapjack
Good Mornings
2/4/6/8 monkey humpers
Flapjack
Catch me if you can back up to parking lot.
10 merkins chaser
Field partner work
P1 Plank
P2 Run
Flapjack
P1 Elbow plank
P2 Run
Flapjack
6MOM w/ rotating pax cadence calls
Recover
Moleskine: I leave for years and this is one of the few places I can come back and everything is the same except for my training. Same amount of refuseniks, and definitely the highest amount of methane in the A51 region. I finished it off as champion putting Spackler in the car after he chewed on one. Good Hands, Puddin Pop, and Stone Cold had a moment together watching a shooting star with Stone Cold asking the boys if they saw the shooting star, telling them to make a wish, and Puddin saying in his best 7 year old voice…”I just did..” Pretty cute.
I did miss my little English Bulldog but I’m sure he’ll be back in top form when I come back next month. Big Top was a great partner and we enjoyed working with Blazing Saddles in the sidecar doing his own thing with the sandbag that he had to carry by himself all the way there and home with no complaints. Good job Blazing, I worked on getting you out there for years and now you’re a regular and I’m trying to come back.
Good to see all of you monkey humping, merkin wearing #HIM’s. Sign up for the XMAS Party and more details coming out for the Turkey Bowl.
15 Goats posted at Mountain Goat on a very moderate temp November 4 for a Texas Breakfast (in honor of our Brother Slim Fast, who delegated today’s Q to YHC).
Prior to The Thang, YHC and Nomad took off for a leisurely yog down Strawberry and back for an extra mile. I was so overjoyed by the thought of running w/Nomad that I completely lost my senses. More on that later.
Since it had been nearly a month since 30-30-1 made an appearance at this AO AND YHC hates interval training, there was no other option than to drive a bus-full of PAX up and down Strawberry Ln.
LOP (Lap of Pain)/ The Thang:
4.5-5 miles… DONE! (YHC and Nomad 4.5-5)
COT:
began much like most of this workout…a Dumpster Fire #seewhatIdidthere. While the PAX waited for YHC to retrieve his phone, there seemed to be a bit of a problem…surely I put the key magnet behind my front tire, right? Nope. YHC was so JACKED about the prerun that he threw his keys in his car and locked it up behind him. Que Nomad to the rescue with his phone and away we went for Name-o-Rama and close-out. Thanks to Tweetsie for dialing up the Almighty, even a shout-out for YHC who begun to work out a plan for retrieving his keys.
MEGA TClaps for Drano driving me back to my crib. Drano’s the man.
You better believe the M was terrified at the sight of someone on her back porch before she realized it was me. It’s okay I’ll just get the spare, call an Uber and…wait what? No spare to be found? It’s in my locked car as well, you say? …….<expletive>
Que USAA’s roadside assistance contractor who was an hour late (8:30am, by my reckoning, but then again, my watch was off all morning) to meeting me back at the AO – which at this point had fully transformed back into a normal school with School Buses and weirdo children wondering what this guy in flip flops and running shorts was doing camped out in between all of the parked buses. Thankful that the resident police officer left me alone as I stood there for 45+ mins (I called USAA while en route, if you’re doing math)…that’s fine, USAA guy. Don’t worry about being late. You probably only were responsible for me being put on two Neighborhood Watch lists. Whatever, just let me get in the car. Thank you for your support, and thank you for serving our Nation’s veterans.
Okay now, let’s hurry up and get this day over with. Aye. And here we are. Who needs a beer?
Observations:
Always an honor to lead.
Announcements:
Joe Davis Run – F3 is involved because our brother, Rock Thrill, lost his brother to addiction and this race was founded in order to raise awareness about the effects of addiction. Read all about it at the link.
J.R.R. Tolkien Joe Davis Run Challenge: Anyone doing their first 5k, first 10k, or set a PR?Tolkien will do 10 burpees. For anyone that beats him, he will do 10 burpees + cash donation to Joe Davis charity.
F3 South Charlotte Christmas Party – Sign up, or Mr. Bean loses his house on the $$ that he fronted to book the party. As an FYI, Christmas party toy drive goes to benefit Operation Sweet Tooth – As most of you know F3 Olive’s daughter died suddenly about 6 months ago. He is from Isotope. Operation Sweet Tooth is a non-profit organization created to honor her memory by bringing joy to other kids. We are pushing a drive for donations of toys for Operation Sweet Tooth to benefit Alexander Youth Network. Specific details to follow regarding what to donate.
New AO in Pineville, NC – The Big House – Launching Monday, November 14th at 0530. Park at Pineville Police Department vistor’s lot and the Q will take it from there. Bring an FNG from Pineville who always complains about how far away the workouts are. Zero time for that noise w/this AO in-place. DM me (Dumpster Fire) or Cheddar for further info.
The Pax started gathering and off we went. Squid laid helplessly on the pavement stretching while we left him in the dust. Mosey around the track and circle up at midfield.
COP:
20 x SSH
20 x IW
10 x Merkins
Form groups of 3, and can’t be all the fast, young guys together. Skywalker immediately disclaimed he was a slow, old guy. Remember your groups and we will come back to it.
The Octopus:
Each Pax run out to each yardage number for 5 merkins, then back to the middle. Then head back out to the next yardage number, and back to the middle. Run to the goal lines as well, and repeat all the way around the field for 100 total merkins.
Now back to the partner work. Partner 1 stay at the field, Partner 2 at the playground above Grandma, and Partner 3 at playground behind bleachers. P1 runs a lap, while P2 alternates between 10 V-ups and 10 merkins, and P3 is alternating between 5 pullups and 20 monkey humpers. P1 is the timer and heads up Grandma after his lap to relieve P2, who then relieves P3, who then runs. Attempt to complete 4 laps per Pax for 1 mile. Time was called at 3 laps so mosey to the parking lot.
10 x can opener on each leg.
Moleskin:
Thanks for letting me lead Header. I was really focused on the Q so I let Skywalker do all the talking today. Impressive to hear Sensei recapping his favorite parts of the World Series, while stating he was smoked during the Octopus. #goodsetoflungs Header coached his team to a second state championship, #impressive. I didn’t get to hear much mumblechatter because I was too busy running by myself in the dark, but I hope everyone enjoyed. Thanks for taking us out Squid.
Announcements:
Christmas party on Dec. 2. Sign up.
Charlotte Bridge Home needs volunteers to move furniture for veterans on November 12.
Joust is the default Veterans Day convergence
Big Announcement on November 18 so make sure to be at Joust.