Posted by Gummy on behalf of Hopper (QIC).
17 pax and one FNG (Bing) decided to shake off the lbs accumulated over the weekend via too much Easter ham and pirating chocolate eggs from their kids’ baskets. Here is what they found at Base Camp:
The Thang:
Two warm-up laps around the parking lot with second lap inclusion of butt kickers, high knees and lunges.
COP:
SSH X 20
IW X 20
MC X 20
Peter Parker X 20
Arm Circles Forward X 10
Arm Circles Backward X 10
Merkins X 15
Mosey to the track:
Two Indian Run laps.
Catch Me If You Can:
Partner One starts to run while Partner Two completes 7 merkins. Once Partner Two is finished he runs to catch Partner One who then drops and completes 7 merkins. Partner Two continues to run and so on….
Round two of Catch Me If You Can was the same drill, but with LBC’s replacing merkins. Plank at the end of each lap.
Tunnel of Love on the Football Field:
This is where YHC may have rocked the boat with the pax. I explained I had scoped out the SCMS campus with my son the day before and that he claimed the football field was dry. Many of the pax disagreed with my son’s assessment and I heard a random “Can I fire your 7 year old?”.
17 men plank while one at a time, the 18th man crawls under the planking pax. I heard a lot of mumble chatter from the planking men about “the crawler” staying low while the crawler protested the planking men weren’t giving him enough room. Regardless of the moaning, we persevered and many recent newcomers to Base Camp got to experience their first Tunnel of Love, F3 style.
Mosey to Baseball Field Bleachers:
OYO rotation of 10 dips, 10 derkins and 10 pull-ups (X2)
Plank exercises a la Mall Cop (thanks for the spot, man!)
Mosey to the concession area with a Peter Rabbit tribute on the way via hopping up the steps.
Wall Work:
Wall squats complete with Arms straight out, followed by left leg up, followed by right leg up, followed by 25 air presses.
Mary:
Parker Peter
LBC’s
Freddy Mercury (normal speed and slow)
Flutter
COT
Great work today men! YHC started off a little rocky with some mis-Q’d cadence, but you hung in there with me and I appreciate you letting me lead. It was a real honor. Kudos to the recent additions to BaseCamp/F3 who showed up for the first time just two weeks ago (a la Simba, Big Top, Bushwood) and are already hanging with the pax and in many cases pushing the team. Keep it coming! Also, welcome FNG Bing and thanks SlimFast for bringing out a new member! I dare say we have been pushing the envelope some at Base Camp lately and incorporating some tougher routines, but the reception has been outstanding and unwavering. Fabulous work by all of the pax in attendance this morning and thanks again for letting me take a crack at Qing a great group of men!
Gummy, great take-out in ball of man and thank you!
Announcements:
Do not forget to register for the F3 golf outing scheduled for May 29. 140 players is the goal. Registration is open until May 1.
There will be a new Thursday morning Moderate work-out starting May 1 at Matthews Elementary School, Q’d by SlimFast.
New running heavy workout in Ballantyine (Swift) starts on Tuesday. Same site as Bagpipe. More details in a preblast on the website.
Posted by Gummy on behalf of Hopper
It was a rain soaked beat down for all with YHC up first as Q…
Quick Mosey around the parking lot then circle up for COP:
SSH x15
IW x15
Low Slow Squat x15
Peter Parkers x10
Parker Peters x10
Time for some hill work/100s (later renamed by Belly Flop to Hill of Doom!)
Partner up! Size does not matter, P1 does called exercise, P2 sprints the hill w/ exercise at top. flapjack until 100 reps of bottom exercise. Plank between rounds.
Round 1: P1 Merkins at the bottom, P2 Sprint up, 5 SSH, sprint back, flapjack,
Round 2: Carolina Dry Docks at bottom, sprint and 5 burpees at top.
Round 3: LBCs at the bottom (crowdpleaser, lots of chatter heard as the pax got on their six in the water) , sprint & 5 squats at top
Round 4: Squats at bottom, backpedal 1/2 way up, regular sprint rest of way, sprint back.
Mosey to side of school, grab some wall!
PC’s 30 seconds, drop an inch, 15 more seconds, recover.
PC’s 30 seconds, drop an inch, 15 more seconds, recover.
PC’s 30 seconds, then 20 air presses, recover.
2 pain stations: 20 dips then 20 step ups, 3 rounds.
HAND OFF!
ZIP’s in and Mosey to the Elementary School Indian Run Style….
Circuit Training (Partner Up Again)
Run back to the VSF but wait, audible is called and let’s head to the Gauntlet as we have time to spare.
– Meet at the sleds and dip bars for some work but again an audible is called after hearing Law Dawg (visitor from the north) say WHOA look at that – catching a glimpse of the obstacle course.
– Partner up AGAIN for the Obstacle course
Head back to the VSF for COT
Great to have Law Dog visit from the north side to burn some calories with us before the Easter candy was consumed. Great knowing F3 provides a brotherhood that you can easily jump into when visiting other areas.
Also great to have Conner (my 2.0) as FNG to give Boondock some company!
When Zip called for the donkey kicks on the swings that had small ponds under them you could see a small hesitation by PAX but everyone just went for it! This is where Conner earned his nickname… In the middle of donkey kicks the swing slipped out from under him and face first into the water he went. I knew that would be his defining FNG moment as he is now known as Belly Flop!
Great work by all even while dealing with the monsoon & flood.
11 Sons of Ballantyne assembled in the Foxhole for a kettle bell attack designed to hit all major muscle groups. What ensued left all (including YHC) a little shell shocked, but these SOB’s powered through anyway. Just another fine day in the Foxhole.
The Thang:
Pre-warm-up
– Jog around parking lot picking up Philmont who showed some aggressive maneuvering entering the parking lot 2 minutes late. (I just hope his dog has a seatbelt) #clawmarksintheseat
Warm-up – grab the bells and assemble under the streetlight
– SSH x 60
– Backward lunge x 10 per leg
– IW x 40
– Side lunge x 10 per leg
– Mtn climbers x 40
– Merkins x 20
Grab a partner (KB size matters) for Farmer’s Carry the long way down to the field
– Partner 1 run with both bells
– Partner 2 do 5 clapping merkins then catch partner
Assemble in the center of the field
– 5 Turkish getups on each side
– 2-hand KB swings x 20
– 6-count KB burpees x 10 (crowd pleaser)
– 2-hand KB swings x 20
– 6-count KB burpees x 10 (crowd pleaser)
– 1-hand KB swings x 10 per arm
– 6-count KB burpees x 10 (Mic Check really liked this set!)
Assemble on side line and find your partner
– Partner 1: Plank on KB handles and renegade row
– Partner 2: run to other sideline and back
– flapjack x 3 times through
Round 2 on the side line
– Partner 1: Power clean both bells
– Partner 2: run to other sideline and back
– flapjack x 3 times through
Head up to the playground for experimentation station (care of this month’s Mens Health)
– Partner 1: Pull up (x1) with a 1 minute controlled decline
– Partner 2: Shoulder shrugs with both bells
– Flapjack
At this point, we ran out of time.
COT
Moleskin:
– Welcome to Foxhole Teddy. It was difficult to see in the gloom this morning, but from what could be seen, it seemed like you killed it out there. Come back next week, Foxhole never disappoints.
– Luckily, school resumes at Elon Park today and the chain will be removed from the North entrance. It is lucky Rock Thrill was quick to move his bell and get to the side as Wingman made his entrance this morning. #hedon’tstop
– Even later than Wingman today, Philmont came squealing into the lot as the PAX were finishing the warmup lap. As he got out of the car, his pup definitely had a “what the heck is wrong with you” look on his face. YHC hopes some doggy treats were given after that harrowing ordeal.
– The 6-count KB burpees were a crowd pleaser. YHC cannot think of a more full body attack than Turkish getups, KB swings, and KB burpees all in one set. Mic Check could be heard grumbling from across the circle after each set. Other than that, the PAX were quiet today and powered through in relative silence. #stoicbeastsofnature
– Welcome back from vacation all. Good to see you all in the gloom again. Thanks for the opportunity to lead such a great group of men.
Announcements:
– Stonehenge Double-Down (May 17) – see weekly email for info.
– Swift (Ballantyne’s own speed workout) starts tomorrow at The Vine restaurant (same location as Bagpipes) at 5:30 am. Be there to develop those smokeboots.
Swift will launch at 0530 from the Vine restaurant parking lot in Ballantyne. As this Area Operation and time currently coincides with Bagpipe, you’ll know which workout you are at by how many Merkins are done in the opening COP. Swift = ZERO; Bagpipe = more than 0.
The Sons of Ballantyne invite you to another Scottish themed workout. As one of the most famous athletes that Scotland has ever produced, Eric Liddell’s story is told through the movie “Chariots of Fire”. On his memorial headstone in China where he died as a missionary, it is written from Isaiah 40:31, “They shall mount up with wings as eagles; they shall run and not be weary.” Another biblical reference to eagles is from 2 Samuel 1:23 that says, “They were swifter than eagles, they were stronger than lions.”
The initial workout will be a 45minute running workout that we will call the “Eric Liddell”. For you short distance PAX, be thankful that Eric Liddell’s best events were the sprint events of the 100, 200, and 400 meters. After a good warm-up, we’ll be doing some quick 200 and 400 intervals with equal recovery. Total miles (including warm-up, intervals, and recovery) will be between 4 and 5.
Let’s make some Swift SoBs!
Adding to the things I learned category this week, old-school shepherds Qed by getting out in front of the flock and calling them forward. So, 26 PAX followed YHC into the gloom this morning as we went through an agonizingly “strings of pearl” workout. Wondering what a SoP is you can read about it here. Come to think of it, it may be too tough for you, I did it, but I am not sure you can handle it (page 99 of Freed to Lead)
THE THANG:
#BarrySwitzer (more like a #JoneJunes): TheDisclaimer
Mosey to FireAntField
Warmup: SSHx25; EmperialWalkersx20; Merkinsx20; MtnClimbersx20
Mosey to TennisCourts
SidelineSuicides with 5+5+10 reps of Merkins, JumpSquats, DryDocks, and Burpees
Mosey to C@C corner lot
Active Recovery: WallSit
Jailbrake
MOLESKIN:
Announcements:
F3Golf tees off at some point and will cost $90/PAX, $360 for team of 4 (Sorta like the NCStateFair ticket sales discount: 4 tickets for a $1, 80 tickets for $20)
The rain was coming down but this did not keep 4 pax away from a day with Kettlebells. It was also Hackers virgin Q so we had to find out what he had planned. What we did find out was that YouTube can be a place to find a crazy workout.
Hackers workout posted on behalf of crabcake:
Find some cover. There was no chance we would stay dry the whole time so out into the rain we went.
Warmup
1 lap around track
25 side straddle hops
25 imperial walkers
20 4-count merkins
25 squats
Kettle bell workout
1 arm swings, 20 reps
20 rows
Switch arms
1 arm swings, 20 reps
20 rows
Shoulder press with slight bend and straight opposite arm, 20 reps
20 reps figure 8
Switch arms
Shoulder press with slight bend and straight opposite arm, 20 reps
20 reps figure 8
push kettle bell out from chest to fully extend arms, switching from center to left and right, 25 reps
side to side squats with leg cross, 20 reps
kettle bell press while jogging in place, 10 reps
hold kettle bell in front for 5 or 10 second
Switch arms
kettle bell press while jogging in place, 10 reps
hold kettle bell in front for 5 or 10 second
20 squats bobbing up and down
25 side leg lifts holding kettle bell in middle
Switch arms
20 squats bobbing up and down
25 side leg lifts holding kettle bell in middle
press and then meet opposite knee, 20 reps
arm to side – hold for 5 seconds
Switch sides
press and then meet opposite knee, 20 reps
arm to side – hold for 5 seconds
to side and then up to ear, 20 reps
20 two arm swings
Switch arms
to side and then up to ear, 20 reps
20 two arm swings
Crabcake takes over:
Stations and yes under cover
3 people did stations, while 4th did called exercise length of cover and back and rotate.
1)LBC
2)double kettle bell swings
3)single kettle bell swing
4)side shuffle up/back
Rotate twice thru
1)dollies
2)single kettlebell swing
3)double bell clean & squat
4)backwards run up/back
Rotate 3 times
1)LBC
2)single bell swing
3)double bell clean & press
4)bear crawl out, run back
Rotate twice
Good work by everyone even in the rain.
12 Pax through caution to the wind and left the comforts of the warm fartsack to venture forth into the cold, soggy gloom to put a downPAINment on the day. Who knew we still loved to splash around in the mud puddles like we did when we where kids? Oh yeah, 500 of us did just that last weekend. Well we did it again this morning and it went a little something like this:
Baracus on Q
Jog around parking lot to the front of the activity center
COP
SSH x20
Merkin x20
Squat x20
RING OF FIRE
“Ring of Fire” PAX forms a circle and gets a number assigned. Follows the sets below. Number is called, participant sprints around the circle and returns to his spot, participant then leads PAX in his number for assigned exercise. Repeato until all members of the PAX have gone through.
Example: PAX does Bear Crawl in a circle until #1 is called, #1 runs around circle, returns to spot and leads PAX in 1 Merkin, PAX continues Bear Crawl until another number is called
Set 1 – Bear Crawl with Merkins
Set 2 – Lunges with Air Squats
THE BEAST
PAX performs 6 exercises, 6 sets, at 6 reps per set.
Example: PAX runs to first station, performs 6 merkins, runs to second station, performs 6 merkins, runs to third station, performs 6 merkins, then returns home stopping at station 2, 1, and the start (performing 6 merkins at each stop).
Set 1 – Merkin
Set 2 – Air Squat
Set 3 – Heels to Heaven
Set 4 – Burpee
Set 5 – Lunge
Set 6 – LBCs
Handoff to Mall Cop
Long Indian Run along the perimeter of the Church property out to the corner of Rea & Hwy 51, audible to leave the comfort of the sidewalk to continue the run slushing through the puddles in the front field. Continue around to the back of the church and out onto the baseball field.
Time for a little #GRC943 mini Welcome Party re-enactment (if you weren’t already wet from the rain, you certainly are gonna be wet now!):
Pax form 2 Ranks, For 7 minutes YHC would call out a command for the pax to do, in the water logged outfield in the puddles. Forward – pax would forward lean and do Merkins, Backward – pax would lie on their six and do flutter kicks, Roll Left, Roll Right, Up – Pax would run in place. YHC would continue to call out these commands in various order and for varying times. (Crowd Favorite) Pax threatened mutiny! More on this in the Moleskin.
Mosey over to the Entrance 4 Hill for backwards lunge walk down, backwards lunge walk back up, 10 Burpees at the top.
Mosey over to parking lot for Dolly x 20, Freddie Mercury x 20, Flutter x 20.
Jail Break all you’ve got back to the virtual shovel flag.
COT
Moleskin:
What a morning to get out and exercise the body! While at first it sucked and the warm fartsack sounded like a better alternative, all 12 real men got to have fun playing in the muddy puddles in the middle of a cold rain storm, get a great workout, and have fun in the process with some 2nd F with great friends!
Welcome to FNG Surfer Girl! Great job and we hope to see you out in the gloom again soon.
Baracus tried to kill our sholders and legs with the Ring of Fire and graciously called an audible to head over to run The Beast. It’s pretty bad when you look forward to running the BEAST rather than 1 more circuit in the Ring of Fire.
YHC was saving part of our #GRC943 welcome party exercises for just the right time and this morning was it with the cold water logged field. I hope the pax enjoyed it as much as we did during our Challenge. Checkpoint and Cotton Mouth had great flash backs to that cold wet night at the USNWWC. YHC cut it short to 7 mins as I had planned on running it for 10, however the talks of a mutiny started rumbling amongst the pax with a fireman carry of Mall Cop and toss over the fence into the holding pond.
Announcements:
Sign-Up for F3 Golf on 5/29! It will be a great time with lots of good 2nd F and all Area51 Pax are encouraged to participate. You don’t have to have a foursome as you can sign-up yourself and be paired with others for a group.
New 3rd F during lunch to launch soon in Ballentynne at Moe’s.
New Base Camp style lower intensity workout to start on Thursday, May 1st at Matthews Elementary.
Until Next Time!
(4) SPEARHEADS triumphed over the fartsack tractor beam ( “Eighty percent of success is showing up.” – Woody Allen) to post at CMS for a high intensity continuous kettlebell ( HICK ) workout. The QIC arrived with 10 pro kettlebells ( Valery Federenko would have been proud) ranging in weight from 12 to 32 KILOGRAMS, 25 – 72 pounds. No one left disappointed
The Thang
Brief Warmup:
Pax farmer walk KB’s from parking area to turf, then
First Evolution – Stations of downpainment:
Stations:
Second Evolution – Modded Wod , there’s a lot to like about Cindy:
Each pax selects a KB, does 3 exercises each round: Merkins, 4 count flutter kicks, Russian swings ( the Pavel variety).
Begin with 10 reps for the first round , then 15 for the second, then 20 for the third, and so on. AMRAP for 10 minutes.
Time flies when you’re having fun. All pax finished in the round of 25 or 30 or 35.
COT
Moleskin:
I love the smell of gloom first thing in the morning. A beautiful morning it was to share with like-minded SPEARHEAD brothers. Thank you for posting, and thank you for letting me Q –
The Hoff posting on Behalf of Clueless
Warmup:
Mosey to basketball court
SSHx20
IWx20
Mountain Climber x 20
Slow Squat x 20
Slow jog to concession stand for starfish:
Run from concession area to each of four stations at foul poles of ball fields. Jump squats, dips, sister mary catherines, Carolina dry docks, with 5 incline merkins at the concession area.
Repeat 3 times total.
Mosey to wall of school for alternating peoples’ chair and plank.
Mosey to parking lot for moderate beast. At each island, do 5 of the called exercise and return to start: merkins, squats, calf raises, SSH, burpees.
To the track for bear crawl and crab walk.
Gather under the school dropoff covering for Mary: Flutter, Dolly, Protractor, Peter Parker, Freddy Mercury, LBCs, Parker Peters.
Moleskin:
I not so secretly hoped that nobody would show up for a cold, rainy workout. I even tried to talk my 2.0 (Taffy) out of going after he got up. Hopper had told me he’d definitely be there, so off we went. Hopper was already there, Pele pulled in and then High Tide came in on two wheels at 7:00. Our attempts to stay relatively try were silly – puddles everywhere. It was a good workout though, and the rain wasn’t too bad. Once you’re wet, you’re wet.