While most of the city slept 16 of South Charlotte’s finest gathered in SCMS Parking lot for this weeks installment of #F3BaseCamp. The plan was to partner with someone of different speed and push hard for all 45.
This is how things went down.
Warm up lap around the track (Reg, High Knees, Buttkickers).
COP
Imperial Walkers x 15 IC
Mountain Climbers x 15 IC
Low Slow Squats x 15 IC (Some chatter from Big Top and Geraldo, but couldn’t hear the heckling).
10 Burpees OYO
Mosey down to the track for Horse training
Mosey around the campus, one partner stop at top of steps to grab a lifting rock and then head to the fields for rock circuits:
Drop rocks for Bleacher circuits:
Head up, return rocks and grab some wall for:
Dunzo.
Skin of the Mole (That really should be checked by a dermatologist):
Announcements:
Southern Discomfort, Don’t worry Hops said 6 miles isn’t long and it won’t be hot. Sign up here: http://www.signupgenius.com/go/20f0545aba62ba7fd0-southern
Posted on behalf of Probation:
7 PAX decided to fight the temptation of the fartsack to face a prison yard workout from Probation.
20 Good Mornings
25 Swings
20 Hand Slap Merkins with partner
Warm up – 10’s:
10 Cleans both arms
10 push ups
Repeat x 2
10 Overhead Press
10 push ups
Repeat x 2
10 Clean & Jerk both arms
10 push ups
Repeat x 2
10 Tiger Rag Curls heavy weight
10 push ups
Repeat x 2
Partner up:
P1 Chest Press with heavy weight, P2 runs. Flapjack
Repeat x 2
P1 Lawnmowers, P2 runs. Flapjack
Repeat x 2
P1 Tricep Extension, P2 runs. Flapjack
Repeat x 2
P1 Chest Press with heavy weight, P2 runs. Flapjack
Repeat x 2
P1 Swings (double if you can), P2 runs. Flapjack
Repeat x 2
P1 TR curls , P2 runs. Flapjack
Total to 100
P1 Shrugs, P2 runs. Flapjack
Total to 100
P1 Double KB Press, P2 runs. Flapjack
Repeat x 2
Finish it out with 10 Burpees
Moleskine:
Great work out there today…considering. It was obvious that some of the PAX had a rough time this morning, whether it be returning from vacations or random injuries (neck pains, bad backs, shoulders, etc). Considering all the challenges everyone did a great job pushing through all the way to the finish. Tuck injured his back right at the beginning, but stayed and did leg workouts the entire time! That guy has heart! Pebbles came out today to show us what Indian Land has to offer.. Guy is a beast, running circles around the rest of us. Keep coming out brother! Tootie is killing it out there too, coming out each week and getting better each time. Madame Tussaud, Brown, Probation always go after it at KB workouts and today was no different. Great work gents! See you next week.
Probation affectionately coined a new workout called TR Curls after the love Tiger Rag has for doing curls with kettlebells. Ahhh, you can almost feel the fits of anger coming…
As the minutes got closer to 0700 YHC began thinking I would have to drive to another AO to join up with those Pax and abandon my Q as I was alone in the parking lot. Then with just a minute or so to go 7 other eager Pax rolled in for their Saturday morning sweat fest in the gloom. This is the work we did:
Mosey behind the school and around to the other side for a warmup COP in the bus lot for: SSH x 15, IW X 15, Squats x 15, CDD x 15.
Mosey back around the front of the school back to home base where everyone was excited to see YHC open the back of my vehicle where everyone grabbed 2 brick pavers. Mosey with pavers to the near field for the following with your bricks: Man Maker Merkins x 10, Push Press x 15, Slow Squats x 15, Tricep Extensions x 15, Bicep Curls x 40. Repeato 3 times.
Mosey to the playground equipment and partner up for 4 sets of 10 pullups (as many as you can get, then partner assisted to 10) with partners flapjack then plank between sets for all pax to finish.
Grab bricks and mosey to the back of the property / football field and give your bricks another rest. Fast mosey through the trail in the woods to the hill in the OP neighborhood for Triple Nickles. YHC originally called burpees and squats, but after some mumble chatter called for Merkins and Squats. Plank it up when done, then fast mosey back through the woods to the football field and retrieve your bricks.
Circle up for the following with your bricks: LBC x 20, Flutter with brick press x 15, Dolly with holding bricks overhead x 15. Man Maker Merkins x 15.
Mosey back to the school and grab some wall for Peoples Chair with brick presses x 2 sets.
With a couple minutes left head over to the track for Merkins x 10, all you’ve got to the other side of the track for Squats x 10, all you’ve got back to the beginning.
COT
Naked Moleskin:
This was a great pax today at Ascent and we all definitely sweat it out this morning. The Ascent pax are getting stronger and faster and it really showed this morning with the brick paver work and the triple nickle on that hill. Margo was giving the The Mouth all he could handle in the front of the pax.
At one point YHC looked over and Wolfman was sweating so much he looked like he had just jumped in and out of the swimming pool.
I’m impressed with some of the newer pax as Sparkle City and Greenwood looked like old pros out there giving it everything they’ve got!
Special thanks to Slim Fast for providing ice water and cups after the workout, it was greatly needed to replenish what we all lost with as much as we sweat!
Announcements:
Southern DIS Comfort, 8/1/15, Sign-up now! CSAUP event with 3 levels/options from 6.0 Miles to 14.1 Miles. I encourage all Moderate Workout pax and Meatheads to sign-up for the 6.0 mile opotion. This will be broken up so that the farthest we’ll run at any 1 point is only 1.4 miles and this will be at a slow/moderate pace where you can still have some 2nd F fellowship and conversation with the guys next to you. Look for the Sign-Up Genius link in the weekly email to sign-up. There is an optional T-Shirt you can buy as well but orders must be in by EOD 7/15/15 to get your shirt.
Seven of Area 51’s finest made the right choice for the #DRP at Day Zero and here’s how it went down.
Geraldo Q
Warm up lap around the Day Zero track circle up.
COP:
5 Burpees OYO
SSH x 25
4 Burpees OYO
Squats x 25
3 Burpees OYO
IW x 25
2 Burpees OYO
Merkins x 15
1 Burpee OYO
Field Work:
Line up at the soccer field & partner up. Partner 1 does called exercise while Partner 2 sprints to the garbage can and back. Flapjack, 2 iterations per exercise.
Bear Hunt:
Stay with yours partner bear crawl CMIYC Partner 1 does 5 merkins while Partner 2 bear crawls. Flapjack to the garbage can and back.
Peoples Chair:
Mosey over to the school and grab a piece of wall, for 2 rounds of the people’s chai, second round with air presses x 50.
Jack Webb:
Circle up with Runstopper’s old friend Mr. Webb up to 8, then turn it over to the Swede.
Swede Q:
Mosey over to the retaining wall for 3 rounds of the following:
Alternating wall jumps x 11
Derkins x 7
Back Ext x 21, 15, 9
Six Pack:
1 pull-up 5 Russian Twists (11’s count)
Partner Burp and Merkin:
Partner 1:Burpees with increasing merkens to 7
Partner 2: called exercise with rock
Shoulder press
Squat
Curl
Standing lunge
Tricep ext
Squat to shoulder press
Shoulder Press
Burpee/Merkins:
Partner 1: Reverse Burp and Merk from 7 to 1.
Partner 2: air shoulder press
Moleskin:
Announcements:
Posted on behalf of Hammer
——————————————
4 men showed with tickets for the pain train. Gummy, Hammer, Hops, and Hopper.
First Stop Easy Street –
Warm up
Second Stop IAWTQ Ave
Do suicides with 10 merkins at each stop.
Repeat with air squats at each stop
That’s 120, of each, but whose counting
Third Stop Double Trouble
Partner up
First group run to fence do 10 squats
Second group run to play ground do 5 pull ups
Meet in middle do 10 hand slap merkins
Flap jack
Rinse and repeat
Forth Stop Race Way
Beat the Q for coffee
1. Run to fence 10 burpies
2. Run to backstop 10 air squats
3. Run to hill 10 hill sprints
4. Run to picnic tables 20 dips
Fifth Stop St. Mary’s
Lead by Hops nuff said
Moleskine
So what had happened was….
Knowing that coffee was on the line I decided that I needed to take every advantage to beat South Charlotte’s best. I had 3 pronged strategy for victory. It began with skipping early morning work out led by Hops and Hopper. I figured those guys are fast, but with 1 hr of pain already completed I got a shot. I then appealed to their testosterone and began each Stop with this is a race who is the best. Last, I sand bagged a little until the Coffee Challenge. #didn’tdominate -Long story short it didn’t work, they worked longer harder, and faster than me.
Gummy and I worked ourselves into a delirious state of pain and exhaustion, and lost all ability to operate gates. We both decided it was easier to climb fences. Hops immediately made fun of us, Clemson, and showed us the gates do operate. Gummy and I both knew that Hops couldn’t actually climb the fence and was hiding behind aggression and humor. It’s common for graduates of lesser schools to take pot shots….thank God football season is almost here.
Last but not least Kicken Chicken and Rhapsody from Charlotte Metro couldn’t have finished and would have quit. I have been inviting them for a while now, asking nicely doesn’t work, so now maybe making fun of them will….
Announcements:
Get with Hops for Southern Discomfort. See the preblast on the website for details.
Thinking about putting out a Stone Mountain Challenge.
1. 1.5 hrs away 5 miles in the mountains, waterfalls, big views, and pain stations.
2. first mile almost straight up, at the top incredible views and 15-30 min pain station,
3. 2 miles of slow decent followed by 300 steps down to 200 foot water fall pain station 15-30 mins,
4. 2 miles through thick forest, mountain Laurels, and crystal clear creek, to the Homestead for our last pain station 15-30 mins. Mosey back to the cars.
Any interest?
14 PAX escaped the Fartsack this morning to come face to face with The Intersection! A point at the Outland where decisions have to be made on which direction you will go and if you will face each challenge with determination and gusto, but mainly the challenge is You vs. You! All look ready to accept that challenge. Let’s Roll through it!!
PRE-THANG
0600 – Great Job to GJ & Shepard on the Pre-Work 4 – 5 mile runner’s delight!
0615 – HH & EE accept the challenge of 300 KB swings and The BodyBlade workout to HH’s always #wonderful tunes while 2.0’s Boondock, Shoeless Joe & Stacks harass relentlessly.
THAT THANG
Start with HB mile to circle up at end of Parking Lot for COP
Disclaimer Given
SSH x 25 IC
IW x 20 IC
LSS x 20 IC
Mountain Climbers x 15 IC
SSH x 25 IC
Mosey to Intersection and run Imaginary Cheese Weaver #odd until all PAX arrive
Along the way Karaoke R / L, Backwards Run, Butt Kickers, Shuffle R / L
THE INTERSECTION
This is a point where 4 roads come together. The Plan is take each road and perform planned exercises on each road, meeting back at The Intersection after each road is conquered.
Road 1 – Team Hairburners Down the Road To Nowhere
2 Teams with 2 x 45lb super stick epoxy plates
1 PAX pushes plate as far as they can while the rest of the team performs called exercise. Rotate between each PAX and exercise until 15 minutes is up!
Called Exercises
7 x Burpees
7 x Bombsquats
Repeat
Meet back at The Intersection
Road 2 – Partner Parking Lot Perimeter Run / Suicides – 15 minutes
Partner up and while one partner runs perimeter, partner 2 runs parking lot suicides then flapjackLBC’s until all teams complete
Repeat Run & Flapjack
Flutter, Dolly in between partner changes until all teams complete
Meet back at The Intersection
Road 3 – Road to Elementary school Playground
Indian Run to fence
Long Lunge walk down length of fence to Playground
Once at playground perform AMARP for 10 mins of the following sequence of called exercises:
5 x Pull-ups
10 x CDD
15 x Merkins (vary hand positions between sets)
Mosey back to The Intersection
Along the way, FNG Liger commented “I figured you would do squats all the way back” so YHC assumes he was asking for more Quad work. Find wall at school and perform:
PC w/ 30 air press IC
20 x Donkey Kicks
Pin Ball Run back to PSV for COT
EE asks PAX to shout out MARY
Swiss Miss – Russian Twists x 10 IC
Late Show – Heels to Heaven x 10
GJ – Long Protractor
DONE!!
MOLESKIN
Thanks to Shoeless Joe (2.0) for helping me late last night make and firmly plant a new F3 shovel flag this morning! The Outland seems to offer a wide variety of interesting people #notjustPAX and endless places to Q a workout. Today was no exception. Funny how we travel through The Intersection nearly weekly, multiple times per workout sometimes, but today took the time to notice just how much pain hurt agony opportunity there is in every direction.
It is always great to see the Pre-Runners blaze by you while you are setting up along the route in the gloom. And HH’s music never gets better, but at least he is playing original bands instead of #puttinonthehits covers. I think I heard a few Christian Death Metal GJ favorites in the mix as well #couldnotunderstandthewords. For all of those that got to experience The Bodyblade this morning, I know that will be a game changer. I am developing a deep affection for gimmick workout equipment for some reason. I think it may be due to the awesome responses. It was also great to see #anddodge the #F3Outland Recumbent Bike team again that meets at the elementary school on Saturday’s, the 300 Dog walking team that follow us around and White Fang #intraining this morning.
This workout was quite the gasser and I personally enjoy watching how everyone gives it 100%, breathing hard, sweat pouring down, and still dig deep enough to encourage the next guy #ISI. Espresso was #nearly renamed Double Shot. We did learn it may be better to rename a PAX AFTER the Merlot is spilled and not DURING it! Great work by FNG “Liger” #itsprettymuchmyfavoriteanimal (From Napoleon Dynamite) for his sweet Tiger Tatoo. He is a runner fellas! Great work by all today!
ANNOUNCEMENTS
– PLAY120 Met today at Panthers Stadium from 1:00 – 3:00, a #F3Dads event. If anyone went, sound off. If you are hearing about this for the first time, you missed it!
– 3rd F – #F3TheGrindstone will Resume Next Saturday (McDonald’s after the workout @ 0830) to focus on the book of James. James 1:1-18.- Great seeing Drop Thrill waiting for us with a pile of biscuits at McD’s #solid after the workout. I know you are on the IR, but it is always great having you come out with the PAX while you are on the mend!
If I missed anything, sound off!
Always inspired to be more than I think I can be with the PAX from The Outland!
EE
So I have never before posted at Stonehenge. Not once. Never even really considered it as after waking up early all week, the idea of waking up at 5:something is not interesting to me. Interestingly enough I am Scottish. Well by last name only. My gramps was raised in Arkansas and I figured the accent had to be dropped there for fear of being run out of the state. But Mr. Bean is consistent with his requests for me to come Q there, so why not, and 16 other men figured it would be a good idea to join me. Suckers.
My only other experience posting from the Vine is the Brave where I pretty much followed Champagne around and really had no idea where I was. I tried to do a little research but all your back blasts are in Scottish and not English. Where is Loch Ness? What is Ben Nevis? And how is their a bull ring in Scotland? Whatever, a little google maps survey and I had a plan.
The Thang:
Run down Brigham Hill Rd and up into the office park. I wanted to circle up in the nice grassy area I saw online. Turns out it was a putting green and I figured it wouldn’t hold up to the COP.
COP on pavement: IW, Mountain Climbers, Low-Slow Squats.
Run to the edge of what I found is the bull ring. 10 8-Count Body Builders in cadence.
Run 90 degrees around the ring for 10 8-Count Body Builders in cadence. Repeat 3 more times to get all the way around the loop and back to the start. 5 sets total.
Run over to the hill by the pond. You know, the one covered in dew and goose crap. Apparently Canadian geese also crap in Scotland. Who knew?
Run up the hill and touch the bush (the hedges at the top of the hill you sick-o’s)
At the botton 20 merkins. Repeat with 19 heels to heaven. Repeat with 18 merkins. Continue down to 1 with even number merkins and odd number heels to heaven.
Mosey back to bull ring for 2 more sets of 10 8-count body builders in cadence.
Run one lap around the ring. At each left (inside) entrance to the ring stop for flutters. 1 flutter each leg on 1st entrance. 2 on second. All the way up to 20 flutters each leg on the last entrance, one full circle around the ring.
8-count body builders in cadence while we wait on the six.
Mosey back to The Vine
8-count body builders in cadence while we wait on the six
Smoked.
Moleskine:
Lots of chatter on twitter about my Q at Stonehenge. Namely by Champagne and MT, who didn’t post. Come on man, if you are going to talk about it, you should post. MT might have an excuse as he was putting a beating on Myrtle Beach locals. Champagne on the other hand….
Strong work out there by Turkey Leg, Big Dog, and Fire Hazard smoking up and down the hills. Big Dog has 3 posts under his belt and is crushing it with the leaders!
Thanks to Fireman Ed for the watch. It was a little slow, but I think I got us back nearly on time.
Thanks Mr. Bean and the rest of the crew for letting me lead. It was enjoyable.
Thanks to Big Tuna for the send off.
-Alf
We learned 2 things: 1) Running up a hill carrying 70 lbs is pretty hard and 2) shooting free-throws after 35 minutes of intense work is kind of hard, lol. So, 5 Men gathered thinking we’d be stationary for a good portion of the workout, however plans tend to change….we got on the move immediately and didn’t look back.
The Thang:
Team Movement #1: 20 lbs medicine ball
– Indian Run to Hill (team runs in a single-file line)
– P1 Squat Thrusts with ball and at top of motion, EXPLODES and throw ball high into the air and falls back to the end of the line
– Ball can only bounce 1 time; if P2 doesn’t catch it we stop and do PT
– P2 catches ball, performs Squat Thrusts while throwing ball up in air and P3 is next
– Rinse and repeat until we reach the Hill
***4 BALL DROP PENALTIES PERFORMED ALONG THE WAY: 5 Burpees; 10 Merkins, 15 Jump Squat, 25 Burpees
Team Movement #2: 70 Lbs Ruck at top of hill
– P1 runs ruck to bottom of the hill and back up; hands to P2 and rotates into the Team Work
– Team performs Team Rows x 10 while ruck is moving
– Row are 2 people standing up, 1 person lies on back and they all lock arms…performs pull ups and rotate until each Pax does pull ups
– x 10 Cycles
Team Movement #3: Indian Run Back with Medicine Ball and 70 lbs Ruck
– Straight Line formation
– P1 has Ruck; P2 has ball….P3-5 run behind
– P5 sprints to front of the line and takes Ruck from P1; P1 takes ball from P2
– Team weights remain at the front of the line while team runs back
– Rinse and Repeat until back to basketball courts
Basketball Challenge:
– P1 dribbles to Basketball goals and takes a shot….if shot is made, the he calls out exercise…if shot is MISSED, then team has to perform Hairburners from curb to curb (approx 30-40 yards)
– 15 rounds
– 10 rounds of Plate Pushes and 5 called exercises (we need to practice our shots, lol)
– Exercises x 5 rounds (Merkins, Overhead Plate Walk with press x 2, LBC’s, Squats)
COP: Grab Bells and Circle Up
– P1 enters center of the circle calls out exercise for 4 other Pax to perform
– P1 has to perform Weight Plate Slide (with feet) in Plank position (feet to chest) x 20 reps
– P2 enters circle, calls exercise and performs plate slides x 20
– Rinse and Repeat x 10 rounds
– Exercises called: Goblet Squat, Single Arm KB Swing, Rack and Press single hand, Flutter w. press, Overhead KB Press, KB Swing, Bicycles w. KB Press, LBC, Mountain Climbers over KB (Slow), etc.
COT:
Moleskine,
Great efforts all around today. It was nice to lead such a strong group today and YHC appreciates the teams’ willingness to try something new. Other than Strawberry and Ikki, we really need to practice our basketball shot…however Jordy explained it best while out there. He said, ‘if you ain’t using your legs to help with your shot, the ball isn’t going anywhere”….lo.
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
Four early risers made their way to Weddington HS to see what type of downPAINment the weekend would start with. Here is what they encountered:
COP
SSH x 20
Squat x 20
Merkins x 20
Mosey around towards East side of building
People’s Chair, in the first courtyard
Derkins off the wall x 7
Mosey to big hill in back
7s, with Squats and Burpees
11 Diamond Merkins
Mosey to railing between building and bridge
7s, Dips on railing, run up steps the back courtyard for Box Jumps
7s across bridge; Squats near side, Carolina Dry Docks far side
11 Merkins
Mosey up to concession stand
7s in place; Right leg only Squat, Left leg only Squat
11 Wide Arm Merkins
Mosey up towards ball fields, all closed w maintenance guy chilling in his Jeep.
Audible to brick posts far side of Press Box. One Pax calls an exercise that others do, while he runs lap around Press Box. Once each; LBCs, Flutters, Burpees, Merkins(?).
Mosey up to middle school porch for Mary
LBC x 20
Knee Ups x 20
Bicycle x 20
American Hammer x 20
Heels to Heaven x 20
Back to brick posts for People’s Chair
Mosey back down to concessions. Find Snowflake’s Sand Bag.
Indian Run, with front man carrying bag. Sprinter from back takes bag when he takes lead. Long loop around outside perimeter of fields. #sucksalot
May have been more Merkins at concession stand #Qseeingstars
More Indian Run to Rock Pile
Pick up a new friend
Curls x 11
Tricep Extensions x 11
Squats x 11
Back to front of school courtyard
Step Ups x 20
Dips x 20
Derkins x 11
LBCs x 20
Heels to Heaven x 20
Bicycle x 20
Elbow Plank 1 minute
People’s Chair 1 minute
Moleskin
After stashing the climbing rope bag filled with 35 lbs of sand, YHC runs back out to front of school at 0525. No Pax yet, may be a solo effort? No, here comes the Lawson clown car with Transporter and Crowbar, followed shortly by the Camacho Porsche.
YHC’s first thoughts were, “grateful they are here, and Indian Run will suck”.
Keeping that bit of information in the back pocket, we head out.
An endless series of 7s, most followed by 11 Merkins, preceded the real work.
Inspired by Dear Abby’s 4 sandbag relay teams at Centurion, YHC dusted off his trusty rope bag and threw it in the car. “Did this get heavier from lack of use?” When we finally got to the Indian Run, the Indians turned into Gazelles. Transporter was not to be caught on his last leg #beastmode
Great work by everyone this morning, couldn’t sweat fast enough in the bright summer gloom. Yes, Transporter is still wearing hooded sweatshirt.
Announcements
Hard launch of Flash, Monday 13th at Nesbit Park in Waxhaw. Great AO, tough-as-nails site Q, not to be missed. Bring a friend.
Spartan Ultra coming late August in Asheville. See Transporter, Crowbar or Kevorkian for a spot on their team. There will be pain, there will be sweat, there may even be beer after.
Prayer Warriors remain focused on Heather Meyers for continued improvements in strength and grace.