17 men arose from their slumber and met under the bright moon to push themselves past the moderate mark. Armed with my iphone in Big Top’s exercise sleeve which was around my left bicep and tucked safely into my armpit (I returned it unwashed) I recited a full and thorough disclaimer that would make Young Love proud and we jumped right in.
COP:
Lap around the Parking lot, circle up
Side Straddle Hops x 15 (Keeping it low base on some recent theories being floated about the relationship between SSH and Plantar Fasciitis)
Imperial Walkers x 20
Low Slow Squat x 20 (As usual this was neither very slow or low, but it was noted that my pivot foot remained planted even when Gummy tried to provoke me to travel).
Mosey to Davey Park:
Stop two or three times on 51 to keep the pax together: Merkins, Dolly, Planorama etc.
Once arrived jump into the peoples chair, right leg up, left leg up, arms out, drop it 6 inches (AKA Shorty got low)
Head to the Playground for some circuits:
Circuit 1: 5 Pull-ups (regular or supine), 10 Merkins, 20 Squats then run a lap around the parking lot.
Mary to gather the pax: Flutter until everyone is in.
Circuit 2: Repeat #1
Mary to gather the pax: Dolly until everyone is in.
Circuit 3: 10 Jump ups, 15 merkins, 20 Squats.
Mary to gather the pax: Freddie Mercury until everyone is in.
Circuit 4: Repeat #3.
Head back to SCMS:
When leaving take a dip under the chains blocking the park just because…some refuseniked, some hit their heads, all in all good fun.
5 burpees for those in front of the Q, turned in to everyone doing 5 Burpees #ActOfSolidarity
Mosey down the sidewalk, circling back to pick up the 6 2x.
When back in SCMS parking lot:
Line up at end of lot, AYG to last light pole.
Circle up.
BT leads us in one round of Mary…LBC’s with many forms of counting (English, silent, backwards, german, Spanish and then finished with an abrupt stop).
Finish off with 5 burpees OYO for good measure.
COT
BOM
The Moderate Moleskine:
Pop Quiz: This workout was inspired by:
A. Mayweather vs Pacquiao
B. Game 7 of Spurs Vs. Clippers
C. The Kentucky Derby
D. My first F3 workout a little over a year ago.
D is correct, but in retrospect it could have been all of the above. Fireman Ed led that day and was there today. Thankful for the past year and that I wasn’t as loopy at the end of this one. (Other FNG’s from that cold rainy morning: Big Top, Bushwood and Clunken all still at it…some more than others. Clunken had an alarm fail this morn).
-Great work from Dam(n) Gina and 4 Corners on their second post each. This was a tough one (about 2.5 miles) and you guys did great. 4 Corners, a young buck from our church, even bested me and most others on the final sprint. Keep posting!
-Big Top, Steinbrenner, Gummy and Udder were out front most of the morning, way to push it guys! Steinbrenner who is normally quite grumpy was even smiling, it was eerie (Werewolf? Professor Lupin?).
-It is good to have Gummy back. It appears he is getting his speed back, and it is also clear that his mouth hasn’t missed a step. There was some contemplation concerning where all that mumblechatter went while he was on the bench. If it came home we are sorry M-Gummy, and we get why you made him go to some workouts to ride a bike.
-It was Cheesecurd’s first time at Base Camp, I hope it was a good one, which seems likely based on the fact you forgot your name in COT (Cheesecurder….Def: One who curds cheese???).
-Kotters to Dunder and Venus, Venus is moving, Dunder is not, you both should keep posting.
Announcements:
-Red Light and Blue…Moderate Ruck coming up. See Udder or Dora.
-If you have not gotten one then invest in a Road ID. That case if something happens we don’t have to say, I am not sure what his name is he goes by ____. Check out the options here: www.roadid.com
It’s a pleasure to lead such a great group of men. Thanks to Fireman Ed and Passport for the opportunity.
We are moving the parking for Skunkworks to the other end of the church. Direction are as follows:
Directions from Hwy 51
– Veer right on Covenant Church Lane
– Take first right on Pleasant Hill Drive
– Park on lot on right
Directions from Matthews
– Drive past high school parking lot on Covenant Church Lane
– Take a left on Pleasant Hill Drive
– Park on lot on right
Alf is on Q, bring your best.
– Harley
Posted on behalf of Floor Slapper:
Excellent turnout – obviously in anticipation of my creative leadership. No late Pax, likely out of respect for the Q
Warm up: 20 SS hop, jog to soccer field, 15 Imp Walker, 20 merkins, 20 squats, 20 mtn climbers
Edge of the parking lot for mini “Soul Crusher”
1 burpee – midway – 10 merkins – playgroud 5 pull ups – jog back to start
burpee ladder up to 10, merkins down to one, 5 pull ups each leg.
plank
peoples chair : 1 minute with shoulder press, lunge walk and back, peoples chair – 1 min
catch me if you can around school and soccer field: partner 10 merkins, catch up, then switch.
playground for 10 knee ups, 20 derkins, 20 dips
4 min of Mary
Thanks for the turnout! I’m taking it personal, straight to my ego
Thanks to Dolphin for the send off.
Announcements:
Look out for the #CSAUP activity The Death March on 5/29. Something about ultra running, the booty loop, and night time. Details to come.
15 Men got after it this am in the Gloom and got better.
Disclaimer given – and discussion of size of bell to bring to the field. Some pax decided to grab a few extra.
Short mosey to the softest field in Area 51.
COP:
20 two handed swings oyo
10 good mornings oyo – focus on hinging at the hips
5 halos in each direction
5 prying goblet squats – need to get those hips warmed up and loose.
The Thang:
Simple and Sinister.
5 minutes of 1 hand swings – goal to get between 100 and 200
10 minutes of TGUs – goal is at least 10 – remember TGUs are slow grind lifts, not meant to be done fast.
KB Complex time:
(3) High Pulls, (3) 1 hand swings, (3) cleans, (3) thrusters – do all R hand, then L hand – then 10 deck squats
Rinse and repeat – 8 deck squats
Rinse and repeat – 6 deck squats
Partner up – KB size matters
Line up along the sideline of the soccer field.
Pax 1 – slow farmer carrys to opposite side line and back, while Pax 2 hold high plank. (for KBs below 45 lbs – instead of farmer carrys, overhead carry) Flapjack.
Rinse and repeat to just middle of the field and back
Flapjack
Mosey back to the launch point – just enough time for a little mary
25 x flutter incadence while holding the bell out with straight arms
Hold 6 inches Soft Pretzel 10 count, Braut 10 count.
Finished and smoked
NMM
Solid group out there today working hard. YHC can be a bit of a form police, especially with KB’s but these things, while can make you strong, can also hurt you if you don’t take the time and do the stuff right.
Thanks for listening – everyone was working on form and doing a great job.
Lots of bigger bells out there today which was also solid work. Lugie is becoming a beast, and Voodoo, Chanel, and Mighty Might are all Larry Birds, smoking all including the Q. Frehley’s evidently didn’t have enough to do, so he even decided to add in merkins instead of high plank.
Too many larry birds to name today. TGU’s are hard and painful but they are a great exercise – stick with them.
Also, doing about 150 yards of farmer carrys, then trying to get the bells back to the cars was unsavory.
Thanks for the opportunity to lead this great group of guys. While YHC is knowns as an angry Q, it is both an honor and humbling that you men chose to get up early to start your week off right and allow me to lead.
Thanks again.
Announcements:
Voodoo is now co Site Q for Foxhole. Glad to have Voodoo and Chanel leading this workout.
Champagne Out.
Swift will launch from the Vine Restaurant at the Ballantyne AO at 0515 on Tuesday. 3rd F at the Einstein Bagels at 0630.
After several weeks of track, Bull Ring, and streets nearby, it’s time to venture back into the great wild known as Ballantyne Country Club. The workout will be a 2/1/30 over the following course – https://www.strava.com/routes/1578212. Don’t let the 5.8 distance ward you off from posting – we’ll cover this in an hour and adjustments will be made to keep the PAX together.
What’s the 2/1/30?
Hops planted the flag and 25 answered the call for a neighborhood tour in unfamiliar territory for YHC.
Time to explore the neighborhood.
Head up Carmel and right on Thornridge (we may have stopped along the way for exercises, can’t recall). Left on Broad Hollow and down to the bottom of the hill.
Back up to Thornridge and take a left to Camilla. Then Camilla down to Fernbank Dr. with various stops along the way for exercises.
Hot lap around the block:
Back down to the bottom of Fernbank for some hill work.
Back up Camilla to Carmel stopping along the way for increasing wide-arms – 5, then 10, 15, 20, and 25 at the last speed bump before Carmel.
AYG the rest of the way to the park for COT
Moleskin:
Announcements:
“Look, Jack I’m not going to make any excuses. Little Jack would not stop crying so gave him some hugs and I let him watch TV. I went to [run The Wiggler], I was gone [30 minutes], and when I came back, he let himself out of the playpen, put on Scarface and glued his hands to the rum bottle. OK?” **
Put down the rum bottle and come run The Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – family pace…
** Gaylord Myron “Greg” Focker, Meet The Fockers
The unofficial #Commitment Shovel Flag was planted, and an eventual ten Pax kicked off the weekend with a beatdown in the Union.
Here is how the fun rolled out-
COP in cadence
SSH x 25
Squat x 25
Imperial Walker x 25
Merkin x 25
Run loop around ferry boat in front of school, ending at faculty lot.
Hair Burners back and forth across parking lot, with called exercises for those not grinding blacktop. Cook til done.
Mosey across bridge to a smallish hill, partner up.
1 does downhill wheelbarrow, 2 wheelbarrow up.
1 does Partner Derkin, 2 does downhill wheelbarrow.
1 does uphill wheelbarrow, 2 does Partner Derkins.
Lunge Walk up to concession stand.
Welcome party for Ice9 –
Box Jumps x 15
Onto track for Catch Me if You Can; 1 does 5 Merkins, then chases after 2. Flapjack; around track 2 times.
Up to visitor bleachers back wall for some Wall Derkins.
Feet against the wall, about 4 cinder blocks high. 5 Derkins IC
Stay on wall, move feet up another 4 blocks. Derkins x 5 IC.
People’s Chair –
Field of Dreams closed for some other purpose; Time to improvise.
Take shortcut between fields to tall, steep hill.
Partner 1 runs to top of hill and down while 2 does called exercises. Flapjack.
4 sets possibly including LBCs, Squats, Merkins, Flutters.
Run back to bridge, lunge walk across. Mosey to rock pile. In Cadence:
Curls x 15, Overhead x 5, Squats x 15, Curls x 15.
Grab some wall, People’s Chair with Air Presses.
Mosey back to front of school courtyard.
Box Jumps x 15, Derkins x 15, Dips x 15.
Mary – In cadence
LBC x 50
Bicycle x 25
Heels to Heaven x 15
Bratwurst’s watch running slow, 10 Burpees OYO.
Moleskin
YHC already had plates loaded in the car last night for Hair Burners, when Ice tweeted “Snowflake on Q; How bad can it be?” Dude can read my mind –
But then Ice has an alarm malfunction, and sleeps through the fun. Worked out okay, since we had 9 for grinders (perfect) and 10 when we did Partner work. I love it when a plan comes together…
Not all plans went as well, since we didn’t get to do baseball diamond runs with called exercises. But we didn’t wear out our welcome by trashing the fresh-brushed infield right before a game.
Bratwurst, always looking for the best value for his Bootcamp dollar, called BS on YHC finishing at 7:29:29. So we obliged with an extra round of burpees. The man’s watch might run slow, but he never does –
Crab Cake is always a welcome addition to Union, # A51Strong. Kotters to Intimidator, good to have you back! Great to have Transformer out again. Not sure I’ve seen he and Kevorkian out at the same time. Hopefully soon #Commitment will have all 4 from their neighborhood Spartan team out for the same workout.
A big F3 welcome to Dasher’s EH from the ‘hood, FNG Comet (Michael Jennings) Air Force vet and Dasher friend, slam dunk on the naming. Strong from the word go. Watch out for this one. #anotherbionicreindeer
Management is building the Commitment Q calendar. Now accepting applications for May 30th and beyond. Qualifications are: A previous post at any F3 site, and the ability to count. In other words, each of you are ready.
May 9th your host is Ice9, May 16th is Camacho, May 23rd is Snowflake.
That is all –
A baker’s dozen including the men of Olympus, the men of The Rock and a FNG (Rob M aka Bait) converged on the grandest AO in Area 51 for a true smoker. We tackled the lungs, the arms, the legs and the core. YHC is feeling it this morning for sure. Thanks to Ickey Shuffle and Gullah for bringing a lasting taste of Olympus to us. Here was the recipe:
After planting the two SFs, greeting Mall Cop, Frasier and Strange Brew who were all there for an early Pre-KB workout (but had to exit for other HCs) and setting up the coupons brought by Ickey Shuffle, we circled up for warm-ups including:
Hopper on Q:
Mosey to front lot. Suicide ladders with counts of 10, 15 and 20 at each turn-around. Exercises included:
Mosey back to basketball court area:
Ickey Shuffle on Q:
IS brought equipment for 10 pain stations. Some allowed for doubling up and the timer for each circuit rotation was one man running from the baseketball courts to the side door of Calvary, touch the building and run back (maybe 300 to 400 yards total). This continued for roughly 35 minutes with the following circuits and each man rotated through each station at least three times:
Gummy on Q:
Time for some Mary. Mosey to one of the back lots and line up abreast (Gummy fancies himself an abreast man). Get on your six and complete 15 reps of each Mary exercise…..but wait, there’s more! When finished with each exercise, stand up and run a 50 yard dash to one of the street lamps. Turn around, catch your breathe for five seconds and run back the 50 yards to your starting point for next exercise. Mary included:
Finish up with a AYG back to The Rock and Olympus shovel flags.
That’s a wrap!
Moleskin:
There were several observations made during this workout:
This was a great workout! Thanks again to the men of Olympus for converging with us and helping make it a great morning. Everyone hung tough the whole time…..great work by the pax! Welcome FNG Bait who was brought by Ickey Shuffle. We may not see Bait on a regular basis as he lives in Sarasota, FL (he runs his own fish chartering business, hence the name). We got him thinking about a Sarasota expansion, though! Glad you made it The Rock, brother! Great work!
Next up is SlimFast….that man likes to run so be ready!
Gummy, thanks for the ending prayer!
No announcements.
Hopper, out!
(Posted on behalf of Morning After)
SSH Hops x25
Imperial Walkers x20
Mountain Climbers x20
Mosey to the speed bumps
Partner up, at each speed bump (5), handslap merkins x12.
Round 2 – at each speed bump, Squerkins X10 -get weird!
Rd 3 – Delivery truck interlude, so partner 1 in elbow plank while partner 2 runs backwards up the hill and does 5 squats.
Flapjack, rinse and repeat x 3.
Rd 4 – trucks clear, so Diamond Burpee x5 at each speed bump.
People’s chair with airpresses x 50
Back to the bumps – Lt Dans – to the first speed bump.
Plank and some yoga stuff.
Sprints to the next 4 speed bumps.
Mosey back to the parking lot
Merkin/Mary ladder – 10,9,8,7,6,5,4,3,2,1. Multiple merkins and mary exercises called out.
Finally, 4 teams had sprint off to finish the morning.