8 men rolled into Fat Camp today ready to work on their speed and strength. Each and every one of them left faster and stronger and this is how they did it.
Thang
Moleskin
Man, the weather is perfect. If you have been fartsacking lately, don’t miss the next few weeks as it is the best time of year to get up early and come workout with your brothers. The turf was a little wet and cold this morning so PAX were given a choice of soft but wet field or hard, dry pavement. All but one (Mario) voted pavement so suicides were in the lot.
Winged this one a bit but an hour is a nice, long time so we managed to hit just about every area of the body. Only true plan was to avoid any ballistic exercises, do some pull ups, and use the other stuff (sandbags, plates) that made it into the truck last night. Success. Mario mentioned early on that his quads were sore and YHC is sure this didn’t help one bit. Also success.
The 7s may sound easy, but they definitely were not. YHC was introduced to the merkin/mtn climber set at a Metro workout and it has quickly become a favorite. Luckily, no one noticed the plates sitting in the grass which made for a nice surprise and definite crowd pleaser when hairburners were announced.
FMB had to roll out a little early but was working hard enough that he put in an hour’s worth of effort in 50 minutes. YHC had the misfortune pleasure of facing him as he smoked the pull-ups while YHC slowly quivered through the last 1 or 2 of each set. Flint put in a strong effort after some time off for vacation. Although, he did skip modify most some of the bear crawl claiming a need for gloves. Have you seen Mario’s leprosy dry hands? If he can bear crawl, no one has any excuse.
General was a workhorse as always. Crushed us in all the running (including the sandbag run and burners) except for the backwards run. It’s been said before, but Fire Hazard’s reverse run is a work of art. Forward running is a complete and utter mess work in progress, but backwards the man is uncatchable (YHC tried, YHC failed).
Great meeting our relatively new brother Kirby today. Was worried he might cough up a lung at one point, but dude pushed through to the end. Even took the sandbag out on one last trip around the playground while everyone else was calling it a day. Strong! He also did not trip over any curbs today. #F3Works
Bounty Hunter is stepping right up and into his recently acquired Site Q duties. Tweeting out the night before, announcing upcoming VQs in COT, and even tweeting out the count after. YHC accidentally tweeted the count as well as this is the first time a Site Q has beat me to it. Solid work, Bounty. Fat Camp is lucky to have you.
Announcements
12 men (1 FNG – White Collar) started their week off right at F3 Base Camp. Here is what we did:
2 small laps around the parking lot.
COP with some exercises
Get in groups of 4 for The Gopher
Partners 1&2 run down to track for a fast lap while Partners 3&4 run down to baseball bleachers for 20 of 3 diff called exercises. Meet back at Gloss’ second home for 20 Burpees (cumulative amongst group). Flap jack. Did 3 rounds of that.
Back down to track for a couple more laps with some mary at the corners.
Back to lot to finish with pax choice Mary.
Done
Moleskine
Good group at Base Camp on Monday. Don’t let “moderate” fool you. Starting to notice that the only thing moderate is that exercises in COP are normally cut off at about 10. That’s it. YHC had to be reminded on Sunday that Base Camp was his for the taking. Felt I needed to unleash some Gamecock frustration on the pax which seems to be a reoccurring them for me this season. The Gopher does the trick when called upon. Simba didn’t disappoint and continued with his trademarked fake gag midway through. Our FNG was not humored as he truly was gagging over by Gloss’ chalet. YHC tried to comfort him by telling him according to Kelly Clarkson, whatever didn’t kill him would make him stronger. Dumpster Fire was really pushing it on the runs from what I could tell. He is so ready for Fast Twitch. Goonie was fighting back tears of gold all morning. Apparently the Irish were looking for rainbows on Saturday with no luck.
Good work men. Sorry for the late BB.
Announcements
Sign up for The Roshambo. It’s a great time. :/
With Fall starting to show up for real with morning temperatures below 50, YHC is grateful for the indoor workout space that we have at Gumby, and wasted no time heading in from the car and getting ready. Here’s what happened:
Corpse Pose (shavasana): Meditation/Devo
TABLE TOP: Cat/Cow -> Extended Child’s Pose -> table top side bends ->
Plank -> Up Dog -> Down Dog (Walk the dog) -> Half-way Lift -> Forward Fold -> (i.e. Sun Salutations) once slowly with Q, then 2X OYO – follow breath, meet in Mountain
Mountain -> Plank -> lower through chaturanga to Up Dog and hold. (YHC talked about Up Dog pose for a long time)
Sun Salutation all the way through OYO, stopping in Mountain on 2nd time
Eagle Pose – on right leg, R arm over L. Hold 5 breaths.
Sun Salutation 1X OYO.
Eagle Pose – left leg, L arm over R. Hold 5 breaths
Step back, then lower down through Chair to sit and then lie in middle of mat.
Neck stretch: right hand under hip, left hand over head and gently pull head to left and hold 10 breaths. Push back to center. Flapjack with 10-breath hold. Push head back to center.
Roll to right then push up to Seated. Right leg straight, left leg bent with foot flat beside inner thigh. Twist left with elbow. Back straight, head last. Hold 5 breaths, try to get bit more stretch each exhale. Release with head first then back. Flapjack for 5-breath hold.
Lie down and grasp knees to chest. Rock side to side for a bit, the rock front to back getting bigger and bigger until come to feet and hands.
Plank. Once all in, Sun Salutation 2X OYO. Meet in Mountain.
Lower down through Chair to 6. Lie down. Start hip stretches with rope/strap:
Lie down for shavasana (revisit meditation)
COP
Announcements:
KB Clinic at Calvary Saturday @ 7:00 (free professional instruction – what? What???)
Southern Discomfort next Saturday
Prayers for safety as Tang and his brother run in a 50K race this Saturday
Moleskin:
Welcome to Area 51’s newest PAX: Snap (Jason deBuhr).
Good to see Tang back out in the gloom (looked like he didn’t get the “bring a mat not a towel” email).
This looked like a seasoned group of yogis this morning, with the only pose giving anyone trouble (well, at least me) being the Eagle Pose. Probably would have been a hilarious photo op, but the paparazzi (aka Horse Head) were fartsacking this morning, so the moment passed unrecorded.
Thanks for the excellent take-out, Tweetsie.
“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight.” Proverbs 3:5-6 (NIV)
F3 SOUTH CHARLOTTE CHRISTMAS PARTY, FRIDAY DECEMBER 2ND, 2016. 7PM-11.30PM
Tis the season for the South Charlotte Christmas Party. This year we will be celebrating Christmas together- Area 51, SOBs, Indian Land, and Union County.
(“This is a must attend event”!!) Mark your calendar, dust off the dance shoes, buy the M a new dress, or just come see Tolkien dance the macarana! Who doesn’t want to see Tiger Rag do the worm across the dance floor?! or maybe Hops will bring back the F3 Christmas poem. Hopefully Pop Tart doesn’t wear a creepy 80’s band outfit! or we finally get to see what Haggis wears under that kilt!
The night will include a DJ, great food, prizes, and awards.
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. This year, the F3 South Charlotte Christmas Party will push a drive for donations of toys for Operation Sweet Tooth to benefit Alexander Youth Network. Specific details to follow regarding what to donate. Your Q’s for this are Hairball A/51 & Dumpster Fire SOBs.
No need to drive- Uber will take you out to SOB land!
The Details:
Venue: Firethorn Country Club, 1108 Firethorn Club Drive, Marvin, NC 28173
Date: Friday December 2nd, 2016
Time: 7.00pm-11.30pm
COST: $45.00 Per Person to include, food, venue, prizes and DJ
CASH BAR.
Mr. Bean, Mario, Mermaid, Champagne, & General
I saw the need for a Q on Slack and was about hit enter when, JRR Tolkien volunteered. Knowing he is both injured and sick (#trailpooper), I decided to share my availability. It was the right call. Get well JRRT!
Disclaimer was delivered, but heard the PAX mumble it was the worst disclaimer ever. (What a distinction.)
Circle of Pain/Warm-Up
Dash out the Vine lot, to the hotel parking lot
20 Side-straddle hops (jumping jacks)
10 ‘Mericans (push-ups)
15 Imperial Walkers
10 Offset right push-ups
10 Low-slow squats
10 Offset right push-ups
10 Arm circles
10 Diamond push-ups
Stage 1 – Loch Ness
Starting at the closest patio to the stairs, run one lap around the lake and complete 100 push-ups. PAX can decide where and when, just get in the full 100. (I came in last.)
Stage 2 – Brixham Hill
Run up Brixham Hill, jog back down and complete 10 Heels-to-Heaven
Run up Brixham Hill, jog back down and complete 10 Heels-to-Heaven, 20 Dolly
Run up Brixham Hill, jog back down and complete 10 Heels-to-Heaven, 20 Dolly, 30 Rosalita
Run up Brixham Hill, jog back down and complete 10 Heels-to-Heaven, 20 Dolly, 30 Rosalita and 40 LBCs
Stage 3
Conlan Circle Cones
Run up Conlan Circle, around the traffic circle & back (observe where cones are placed)
Run forward, backward alternating at each cone, around the traffic circle & back
(Running out of time) All you got up Conlan Circle, around the traffic circle and back to the Vine.
FIN
Observations & Notes
I had planned to do the cone work on Brixham Hill, but as I was placing them a man in a white Taurus, shouted, “Pick those things up. We don’t allow that here.” Drowsy and confused, I obliged, but he was a jerk. I brought the cones to Conlan, but it’s not an ideal place with a narrower street and Starbucks traffic.
A solid group of 10 posted today, the diminished numbers most likely due to sickened Panthers fans. All the men that did post ran hard (3.2 miles) through a hilly course. As someone who never considered himself a runner, I can’t recommend enough to mix in some running workouts. They will make you faster at boot camps. Both Bucky & Morning After crushed the final Brixham hill. Slum Lord & Frehley’s certainly don’t show their respectable ages pounding our ‘Mericans and finishing each sprint strong. Dumpster Fire, who dons a banada more often than Brett Michaels, is positing regularly again, losing weight and gaining speed.Paper Jam reminded us, quite loudly, that this workout isn’t Swift. Nard Dog is ready, ready to Q. Let’s get him on the calendar. I’ll be there.
I missed some folks on name-o-rama. Nothing personal, if you are missing, shout it out.
Veteran crew of 9 on the coldest morning this fall. Short disclaimer and off we went.
The plan today was simple. Sets of 7’s on 3 different hills. Warm up run to Smokerise to start the festivities.
1. Smokerise – Squats & Merkins
2. Windbluff – Sister Mary Catherine & CDD
3. Rising Meadow – Jump Squats & Burpees
Smaller group this morning due to the Panthers game. Gummy was quick to tweet a picture of he and Ductwork for proof they were at the game and would not be in attendance. As a Dolphins fan, YHC does not have to worry about staying late on Mondays as they are not good enough to earn a MNF game.
Strong work by all. Covered 6 miles and a lot of elevation (over 80 flights of stairs).
Announcements:
Southern Discomfort – 10/22 leaving from Centurion at 7am. Please bring donations to site Q’s at all sites so we can support The Relatives Organization. See more information below.
http://www.therelatives.org/about-us/
I wasn’t sure I was at the right place this morning, when I saw High Tide’s empty jeep in the parking lot. Surely he wasn’t out with Fletch for a pre-run. Turns out he was. Definitely time for him to turn in his “0.0” sticker. Today was not Meathead-friendly – or MAF-friendly either. Here’s why:
Disclaimer
Mosey around driveway to spirit rock and back to start.
COP: (Almost Bulldog speed, but about twice Horse Head speed)
SSH – 20IC
IW – 20IC
8-count manmaker – 10IC
LSS – 20IC
Viking Salute – demonstration
On to the Main Thang:
Mosey to start of the ‘round-the-church loop for farmer-carry CMIYC. Run to buses. Chasing partner does two 8-count manmakers. Plankorama until 6 arrives.
Grinders: Partner up into groups of 3. P1 runs to new building side of parking lot and starts body-weight exercise while P2 and P3 plank. Once P1 at the far end, P2 takes off and P3 does KB exercise.
KB exercises: Clean Right, Clean Left, Viking Salute Right, Viking Salute Left, Lawn Mower Right, Lawn Mower Left, Goblet Squat, Overhead Press.
Bodyweight exercise: Peter Parker, Wide-arm Merkins, Diamond Merkins, Nippler, repeato
Grab your bell and brisk mosey back to lawn by flag pole
Circle up for 6MoM
Flutter press – 20IC
Back Scratcher – 20 IC
Dolly press – 20IC
Freddie Mercury – 20IC
Arms and legs @ 6” holding bell. 10-count. 45 (10-count), 90 (10C) 45 (10C) 6” (10C)
Burpie bonus (if time): 1 burpie for each set your team completed (i.e. if your team got through all five two times, 10 burpies)
Time. COT Announcements:
KB Clinic 7:00 @ Calvery
Sign up for Southern Discomfort
See Dollywood about Eagle Banquet November1
Moleskin:
Good to have Horse Head’s chatter (he doesn’t mumble – it’s loud enough for all to hear), even if it starts within seconds of the first COP exercise. Sounded like he thought the cadence was a bit fast. My apologies to the longer-limbed guys who can’t swing you’re your four-foot arms as fast as I can for SSH. #hummingbird
Loved the encouragement during the grinders, most notably Witch Doctor, who hollered (#southernism) to Stone Cold every time he was about half way through his run.
I’m sure there was more choice bits of mumblechatter, but can’t recall due to shoddy (#britism) memory and O2 deprivation, so sound off if you heard one. Also, I’m not sure who won the race by finishing all exercises for the full team first, so comment if you think you won or know who did.
Thanks for scheduling me to Q, Harley. Not sure how long it’s been, but too long for sure.
-SM
As tempting as it is (it isn’t) to run through the muddy trail to Foxworth, after a weekend of running muddy trails, thats not happening.
Here’s the plan:
Partner up. Run the HT mile. Back to the playground.
P1 – runs to baseball fence and back
P2 – 7 pull-ups, 14 dips, 21 knee ups
Lather. Rinse. Repeat until 6:06. Run the HT mile again
Ten gathered in the crisp cool of an October morning to voluntarily partake of fine fitness varietals with YHC. This is a brief account of the 50-ish minutes spent together:
NOTE: the Tabata below was modified from the traditional 8 sets, of 20s work, 10s rest. In an effort to get through more sets overall we did 6 sets of 20s of work, 10s of rest, brining each tabata to 3 minutes total.
Good group of core Foxholers this morning. Numbers have been up. Good effort from all this morning, despite the globo-gym tunes YHC was piping through the bluetooth. Only a few comments about the beats with minimal words. Mighty Might claimed he was overwhelmed with the sensation that he was about to order a $12 jack and coke; not exactly a put down. It could have been a 32oz jack and coke, so…score. Some quality individual efforts out there:
Voodoo was impressive today (not surprising). Let’s ignore the fact that he took a seat at the head of the table (circle), right as we were about to say grace before a meal of KB and calisthenics. Ahem…get back in the semi-circle! Voodoo brought out what appeared to be the 28kg bell today. Heaviest of the group. Well done, way to power through those swings and squats. #siteQexample
Frehleys another solid Foxhole effort, followed by some post-workout leadership on the pull-up bars. Way to push it.
Fire Marshall Bill just learned that FMB is actually a Firefighter. Get. There. Faster. Argo. This partially explains why he often beasts these workouts. Today was no exceptions. Also joined in the post-workout pullups.
Soft Pretzel is not soft and doughy. YHC is convinced he is made of some sort of hybrid springy material, he was hopping on the jump ups. We all looked like we were standing still, SP was jumping out of the gym.
Freon claimed pre-workout that he hates now hates the cold. His history in Illinois, Maine, and Colorado (three damn cold places) has made him embrace personal climate control. Thus, Freon was decked out in a sweet neon pullover. Freon moved fast today, but the neon made him seem EVEN quicker. Also, maybe just the early 5:30 eyes, but pretty sure Freon has lost some weight in the last few months.
Uncle Leo was YHC’s neighbor in the semi-circle today. This was great, as Uncle Leo is very fit, and pushed YHC to continue. Also, Uncle Leo’s second consecutive Foxhole post; keep coming bro. We enjoy having you.
Wild Turkey was flying out there, and was probably the most in sync with the musical beats. Not sure if that was on purpose or not, but pretty sure WT was keeping his LBCs and Flutters in time with the tunes (that means WT was going wicked fast). Nice work
Peppermint was one of the few that had enough gas in the tank to keep the jump-ups going for all 6 rounds in the tabata. He looks like a natural with the KBs, even though they have not been part of his fitness regimen much in the past.
Mighty Might crushed it like a man in his 20s. Pretty sure he elected to swing the big 60lb bell, but couldn’t tell for sure, since he was in YHC’s peripheral. MM was especially quick on the bent over rows. #beastmode
Thanks for coming out to SOB’s only Monday workout, leadership opportunities for 2016 are running out; if you haven’t Q-ed a Foxhole in a while, grab some of the November/December spots.
Argonaut out.
Get your motor runnin’ / Head out on the highway / Lookin’ for adventure / And whatever comes our way
Swift will launch from the Vine Restaurant at 0515 on Tuesday morning. We will have a single workout this week, but effort level is up to you.
Suggested Kiawah 26.2 training plan this week calls for 20 minutes Threshold Pace (click link for Pace Calculator), 10 minutes Easy, 20 minutes Threshold Pace. Suggested Kiawah 13.1 training plan calls for 35 minutes Tempo run. YHC feels comfortable enough to combine the two and do the first option. Here is the workout: