Billy McMahon: Whoa, guys, where’s all this hostility coming from?
Stuart: Where do you think it’s coming from, you big tree. Two fifths of our team is made up of two old guys who [run The Wiggler]” **
Don’t be so hostile, come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – old guy pace…
** The Internship
With Southern Discomfort right around the corner, YHC knew the attendance would be light – it just ended up being lighter than expected.
2 SOBs – who weren’t going to be doing Southern Discomfort decided to deny the fartsack and post at The Brave.
YHC had several different options of workouts in mind, all depending on who and how many pax showed up. With only one other than YHC, all were scrapped and an old faithful was used.
The Thang:
Loch Ness Loops:
1 Lap around Loch Ness
1 exercise lap – with exercises at the two patios and the picnic tables – 10 derkins, 10 jump ups, 10 dips, finish lap.
2 laps around Loch Ness
1 exercise lap – 20 derkins, 20 jump ups, 20 dips, finish lap.
3 laps around Loch Ness
1 exercise lap – 30 derkins, 30 jump ups, 30 dips
3 laps around Loch Ness
1 exercise lap – 40 derkins, 40 jump ups, 40 dips
2 laps around Loch Ness
1 exercise lap – 20 derkins, 20 jump ups, 20 dips, finish lap.
1 Lap around Loch Ness
1 exercise lap – with exercises at the two patios and the picnic tables – 10 derkins, 10 jump ups, 10 dips, finish lap.
Finished.
NMM
Thankful Crabcake decided he needed a 60 minute workout today, otherwise YHC would have been running around the lake by myself.
Lots of good 2nd F.
Solid work Crabcake – total approx 5.4 miles, 120 derkins, jump ups, dips.
Thats all YHC has.
Announcements – had to be there.
Champagne Out.
With BRR training in full swing, we’re doing something completely different this week at SOFA WIB – we’re going Nascar style and turning left out of OP to run the mile down to Providence Lane West. For those unfamiliar, this half-mile long road has a slight hill with five side streets.
Route: Strava map – love the elevation graph
Mosey down Providence Lane West and complete the following at each side street: 20 jump squats, 20 merkins, 20 knee ups (A little twenty twen twen). 100 of each per trip.
At Lancer, turn around and run up to Rea (no stops – this is a pure run / AYG up the hill). Repeat.
Complete 3 sets #stretchgoal, or at 6:06, run back to OP. First one back leads Mary until all are back.
Total of +/- 5.3 miles with some decent elevation change, 300 jump squats, 300 merkins, and 300 knee ups, if completed.
Disclaimer given (and evidently a fine one at that based on all of the unsolicited comments from the peanut gallery), and 28 men started their week off right.
Warm-up
Mosey to track and halfway around; Gather in middle of football field
Star (Merkins x5 in the middle)
Plank work (active recovery)
Recovery Lap (sprint the back straight if so inclined)
7s across football field (Merkins/Squats)
70-yard Relay (3 man grinders) on track’s back stretch
Mosey to restroom facility
People’s Chair with arm presses x50 (Active recovery)
Mosey to parking lot. Form of a circle for Mary (LBCs, Flutter, Freddie Mercury, Plank)
Done
Moleskin
Does anyone remember the scene from Bull Durham where Crash Davis (Kevin Costner) creates a man-made rain delay by turning on all of the sprinklers on the baseball diamond and letting them run all night? Well, the football field at SCMS felt very similar to that this morning. For a place that hasn’t had any significant rain over the past month or so, that thing was a swamp (#headsupforQwouldhavebeenappreciated). Fortunately the men of Base Camp are just that – men, and didn’t let a little mud stop them from a getting in a solid workout.
It was a great morning to be out, and a better way to start the week. We did a lot (and I may have actually missed a few things in the write-up above). Planning a moderate workout that can challenge the varied fitness levels is a challenge, but the men of Base Camp again proved their metal and were strong throughout. I hope everyone got something out of this morning. No 10-counts were administered and all survived. YHC considers his job done. Thank you for the opportunity to lead – ALWAYS a privilege.
Kudos to Simba and Baracas for the 1.5 mile pre-run. Great 2nd F with you gentlemen this morning. Gummy, nice 25-yard sprint from your car. #overachiever
Announcements
HDHH Wednesdays at The Lodge
Last night I reached out to some F3 friends to try and outsource this workout. I used some recommendations (go to a playground, run, etc.). Also, none of those F3 Friends showed up. I have no F3 friends anymore.
Run to Carmel Pres.
–SSH x 20IC
–Merkins x 10IC
On Playground at church:
–10 derkins
–10 dips
–10 jump-ups
–10 pull-ups
–Repeat
Run to Mullens Ford Rd.
–5 Diamonds at every street light on right or left side and plank at stop sign at end of street (10 lights or so)
Run to Ben & Jerry’s shopping center
On wall in parking lot:
–Derkins x 10IC
–Dips x 10IC
–Derkins x 8IC
–Dips x 8IC
–Derkins x 6IC
–Dips x 6IC
Beast in parking lot (6 exercises at 3 lights and back to start)
–Squats
–Merkins
–Monkey Humpers
(cut short because of all the 189 empty parking spaces at 6am, a car chooses to park directly in the middle of where we are running)
Exit by Ben & Jerry’s and run up Valencia Terrace
–10 jump squats at each speed bump or stop sign (5 stops)
–LBC’s x 20IC at top
Left on Sharonview, left on Manor Mill, and stop at Atleigh Ct.
–7’s on Atleigh Ct. (Burpees at bottom and Diamonds at top)
–Flutters x 20IC
–Russian Twist x 10IC
Run back to Carmel Park
NM
Small crew today. Lots of guys on vacation or taking a day off from Southern Discomfort or they all went to Basecamp (28!). So, because it was a small/fast crew we went way off campus. 3.55 on the milage with lots of stuff mixed in on the way.
The Monkey Humpers were a huge hit. Especially under the lights in the parking lot. Dear Abby crushed them. Not sure if that is something you want to be stellar at though.
The derkin/dip combo was supposed to go all the way down to 2IC but my arms were shot after 6IC. Also, the jump squats up Valencia was not the best decision.
Bout Time and One Eye were out front the entire morning.
Penny Packer and Pothole getting faster and stronger each week.
Film Festival, Snoop, and Chappy talked the whole time. They had a good conversation going during the derkins/dips about how dog groomers make tons of money (or at least more than Snoop). Chappy said he was going to start investing the dog grooming business. The ROI is said to be around 32.45%, even higher if you can get the Golden Retrievers to frequent your place.
Great to have Skywalker and Snowflake out there this morning. They are machines and just get it done. Seriously though, Skywalker has a fake hand.
Runstopper showed up for the COT only. Actually, he rolled up late after his morning “rituals” took longer than expected and never found us. I’m sure he just knocked out a few hundred burpees while he waited for us. No big deal.
One Eye joined me on the 1.9 mile pre-run. We ran down Colony to Sharonview and back.
Annoucements:
Cuda Run is every Thursday at 7:30 from Foxcroft shopping center. 4, 6, and 8 mile options.
Ghost Runner is every Thursday at 7:30(??) from Aboretrum.
I am looking for new F3 friends. If you know of any, please send them my way.
Snoop has the Q next week at DMZ. He always brings the pain.
Come celebrate an hour of misery on #TanktopTuesday at Area 51’s fastest (and hilliest) Tuesday workout: Fast Twitch.
The Thang:
Mosey from campus to top of Windbluff (corner of Windbluff/Raintree Ln). This is the center of the tripod.
Leg 1- down Windbluff, up opposite side stopping at yellow 20mph curve sign.
Let 2- right on Raintree Lane towards 51. Right on Smokerise to the dead end.
Leg 3- cross Raintree Ln back down Rounding Run to the base of Rising Meadow.
At the center of the tripod do 5 HR merkins. At the end of each leg do 10 sumo squats, touching the ground with both hands.
Complete all 3 tripod legs and return to the center. That’s 1. Repeat until 6:05.
See you at 0515. Lace ’em tight.
Six men on the fields of Outland for this am’s beatdown
The Thang
Mosey to Shovel Flag for Warm up COP
Mosey to Rock Pile, pick a manly sized stone and a partner
Hillwork
Indian Run from SVMS over to SVES. Hat Trick, so named for his love of soccer, brought his soccer ball so we put it to good use. Front of the line kept pace moving along with the soccer ball and passes to the sprinter as they take the lead. Here it was evident the some of our PAX have some skills and some (YHC) do not…
Pick a column or piece of wall
Mosey over to Shiloh Elem playground
She Hate Me x 8 mins
6 MoM
Indian Run back to the SVMS
COT
Moleskin: With some of the PAX participating in the Southern Discomfort and several gone for summer break the numbers were small this morning. Our site’s host SVHS added an extra obstacle to the practice field, on which we spend some time every beatdown. Sand. They’ve laid sand in the many holes on the field, giving it a feel on running on the beach. This provided an extra level of O2 deprivation while doing sprints. Even with sand filled shoes following the sprints at the practice field everyone present made a strong showing. FNG “Mean Green” showed that he’s got wheels and a good pit crew in case of a blow out (See above for some additional details.). Dream went for extra credit this a.m. by biking to and from the beatdown F3strong. Good work all.
SITE-Q NOTE FROM SLIM FAST: Tawny sent me his Back Blast late Friday, and I epicly failed to get it posted until Sunday PM. Please forgive!! Excellent Q from Tawny for his first solo mission!
As recapped by Tawny:
It was an honor this morning to Q my first full workout! Up until this point I’ve only co-Q’d. The humidity was at a ripe 94%, so thanks for everyone bearing the vaseline morning air.
The Thang:
Stretch
Mosey to side parking lot Merkins x 10
SSH x 10
Merkins x 8
Imperial Walker x 10
Merkins x 6
Mt. Climbers x 10
Merkins x 4
Low Slow Squat x 10
Merkins x 2
Suicides (partner up and each team grab a rock)
One partner run while other does called exercise
Round 1 – Arm Curls
Round 2 – Shoulder Raises
Round 3 – Tricep Raises
Round 4 – Low Slow Squat
Mosey to back parking lot.
Starfish (OYY)
Run to corners, and after each called exercise return to the middle
Middle: 10 Squats
1st Corner: 15 Merkins
2nd Corner: 15 Lunges
3rd Corner: 15 Imperial Walkers
4th Corner: 15 Jump Squats
Rinse and Repeat (increase middle exercise to 15 squats)
Mosey to wall:
3 minutes on the wall (legs were burning!)
Rest for 20 seconds
1 minute while doing arm raises
Mary:
LBC x 10 Protractor
Thanks to all who came out in the sweltering heat!
Great sendoff from Insomniac!
Five Weddington Warriors posted for a weekend wakeup call that looked something like this:
COP In Cadence
SSH x 25
Merkins x 15
Squats x 20
Imperial Walker x 20
Lunge Jumps x 20
Run around right side of school to courtyard
Wall Derkins x 15
Box Jumps x 15
Feet on Wall Crunches x 20
Run around school to back porch
Wide Arms x 15
Box Jumps x 15
Dips x 15
Run to rock quarry, lifting IC
Curls x 15, Tricep x 15, Overhead x 15
Rinse & repeat w 10
Run to bridge. Bear Crawl 1st half, Lunge Walk 2nd half.
Run to concession stand.
Box Jumps x 15
Dips x 15
Derkins x 15
Indian Run around track, lap and a quarter to Visitor’s bleachers.
Bleacher Run up and down each railing, finishing at top.
People’s Chair
Merkins x 15 IC
Box Jumps x 15 IC
Dips x 15 IC
Run to Middle School porch
Heels to Heaven x 25
Flutter x 25
American Hammer x 15
Bicycle x 15
Run back to track. Bear Crawl 25 yds, Crab Walk back.
Tempo Runs: 1/2 lap at 60%, 1/4 lap at 80%, 1/4 lap at 100%.
Repeat
LBCs so Q can catch his breath
Back up to top of Visitor’s Side
People’s Chair w Air Presses
Derkins x 15
Run back to concession stand
Step Up x 10 per side
Wide Arm x 15
LBC x 25
Run back across bridge
Incline Merkins at rail x 10
Run to front of school
LBC x 50 IC
Dolly x 15
Moleskin
Between vacations and Southern Discomfort, we had a lighter crowd today, but everyone brought their A game. Crowbar crushed the Tempo Runs, Kevorkian couldn’t get enough Dips and Derkins, Camacho and Transporter are just plain strong.
It was a good tour of the facilities, and just a plain old Bootcamp beatdown.
YHC always feels privileged to lead this group. Also ready to share the reigns with others, so step up and claim a weekend to Q. I can split the lead with anyone who hasn’t led before, no experience necessary. #maleleadership
Continue to keep Heather Meyers in your prayers, as she undergoes surgery Monday August 3rd for removal of breast cancer.
With the inaugural Southern Discomfort underway elsewhere in the gloom of South Charlotte, five PAX remembered that August 1 means football. Here’s how we honored tradition.
Frehley’s Comet Q
Mosey from the launch point with a (bright orange, rather garish, Clemson) football. Toss said gaudy football among the PAX, hot-potato-style. If anyone drops the ball, stop for 10 merkins. Due to the fact that at least one of us is a former lineman, many merkins were accomplished before the warm up.
Circle up. Perform SSH, squats, and a few other exercises while still tossing the pigskin. More merkins. Finish with a round of merkins while holding one hand on the ball. Frehley likes merkins.
Run down toward Loch Ness, stopping intermittently for whatever the heck Frehley dreams up as he goes. We had a people’s chair, we ran a few pass routes, and we indulged in general spontaneity. Finish at the exercise trail for dips, supine, pull-ups, and “bunny hop.”
Loogie Q
Run up to the grassy bank of Loch Ness, where cones, blocking dummies, and a homemade chute were waiting. Start with some traditional sprints, carioca, and backpedal. Then some agility testing with a shuttle run. Move on to a tackling form drill (invented by The Worm) where each PAX would charge a heavy bag, perform a proper lifting tackle, and carry the bag to the next PAX awaiting their turn. Finally, practice firing off the ball by lining up at the chute, firing off low and hard, and hitting a heavy bag held by a PAX on the other side. #August1Tradition
Finish our football camp with a series of 1-on-1 passing drills. Try to get open by faking out your brother without overrunning the QB’s arm. Did I mention that at least one of us was a lineman? The tall, wet grass and gloom added to the challenge.
Return to the launch point for some around-the-horn Mary.
MOLESKIN
August 1 will forever be a Red Letter Date on YHC’s calendar. We couldn’t let the occasion pass without playing some football. However, with so many of our brethren running the streets in Southern Discomfort, we were a little short on bodies. We made the most of it, though, and Frehley’s “I’ll think of something” planning technique was quite helpful today. He’s really not that bad if you give him a chance.
The Commish was in his element in the form-tackle drill. He’s spent weeks, months, and years training and then teaching Heads Up Football techniques. It was nice to see proper form on display.
It turns out that Puppy Luv has some moves. Now you don’t have to be a young Jerry Rice (or even a young Jerry van Dyk) to burn most of the rest of us, but you can tell he’s caught a few balls in his time. I think he may still be laughing after saying “Loogie, throw it deep to me.”
There was only one rule put forth when we got to the chute. That rule was “Don’t break Coach Loogie’s chute.” We were not all successful with complying with that rule. I’m looking at you, Vuvuzela.
YHC personally enjoyed hitting the bags. We spend so much time running that it is nice to knock something down every now and then. Thanks for indulging me, brothers.
No announcements, a nice take-out by Frehley.