Wranglers and Runners
16 courageous wranglers showed up for an early morning three-legged rodeo, kicking off from the gloom at South Charlotte Middle.
The Thang:
Lift off at 5:15 with lap around the parking lot mixing it up with some sprinting, high knees, butt kicks, and a round of burpees x 10. Set off on 3-leg rodeo:
Leg 1: Cowboy Run through Rain Tree
Corral down at end of parking lot to organize for the Cowboy run. As opposed to an Indian run, with a Cowboy run YHC stays out in front to lead the pax down the dark neighborhood streets while varying the pace to keep it interesting. What started out as a nicely organized 2-line cowboy run gradually spread apart into a thundering herd of PAX huffing, puffing, sweating and sprinting through the dark hilly streets of Rain Tree like the pack of thoroughbreds on the backstretch of Churchill Downs.
Corral for merkins at Raintree: 20 merkins + plank-o-rama
Cowboy run continues down Windbluff to Shallowood
Corral for burpee break: 10 burpees + plank-o-rama
Cowboy run finishes up to Providence Rd, covering 1.6 miles in total.
Leg 2: Hill from Hell
Sprint down Providence toward High Ridge, turnaround and sprint back up for total of 1 mile. (1/2 mile down, 1/2 mile back up). Meet at Church at top for round of 50 squats.
Leg 3: Tour de Arboretum
Run back down Windbluff, cut into woods, winding around pond and park, up the hill into the back lots of the Arboretum, stopping for some incline merkins at top. Window shopping tour all the way down to the ABC store in the back. Plank-o-rama. Grab some hill, sprint up for burpees x 10, back down for squats x 20. YHC realizes we’ve barely got time to get back to the stables by 6am so… jailbreak down 51 back to the South Charlotte Middle.
Total Distance of all 3 legs: 4.2 – 4.4 miles depending on how far you went down Providence Road.
Circle up for Mary: Flutter Kicks x 20, LBCs x 21.
Moleskin:
Great mix of runners out there today from thoroughbreds to clydesdales. We had a bit more distance today than usual, but kept it interesting by mixing in the recovery breaks to allow the clydesdales to stay with the pack while keeping the thoroughbreds honest with a little extra downpainment as a reward for being out in front. Mixing it up with the shorter sprints, moderate runs across varied terrain and “recovery burpees” helps to stretch the lungs and build cardiovascular endurance.
Not too much chatter from the pax amid all the winded huffing, though I could swear I heard some snorting and neighing in the middle of the herd on the Cowboy Run. Joker, 49er and Road Rash took the hill by storm churning out a breakneck pace both down and up #speeddemons. Brew busted out the red cape at the end and I swore he was ready to fly away like superman after COT.
Despite the option to do rounds of squats/merkins instead of the hill, all pax opted to run the Hill from Hell, and kept up a solid pace to boot. Really enjoyed leading the group today who all put in a tremendous effort – thanks for coming out!
Announcements:
- Congrats to Spackler on his new 2.0 arrival last night. (though we suspect M.Spackler did most of the work) – great job on posting this morning!
- New Wednesday workout ‘Anvil’ starts tomorrow at the Rock (Calvary Church) with Younglove and Baracus on Q. Death Valley and The Maul continuing as usual.
- Double-down opportunity today being led by 49er – considering an evening run after work… look for details in the comments below.
Gentle stroll in the gloom
16 Sons of Ballantyne started the day by wandering in circles and laying around in the grass. YHC was determined to bring Mary back to the workout having noted her absence at recent gatherings. On call today was a straightforward core workout with endurance the key.
The Thang:
Warm up:
25 x Side Straddle Hops, 20 x Imperial Walker, 30+5+5 x Merkins
PAX informed that default rest position for this workout is on backs, feet six inches off the floor.
Mosey around loch ness to grassy knoll.
Mary interspersed with sprints.
25 x flutter, sprint across grass and back. 25 rosalita, sprint. 25 dolly, sprint. Run 1 lap around lake. Protractor with Puppy Love.
20 x crunches, sprint. 20 x left side crunch, sprint. 20 x right side crunch, sprint. Run 1 lap around lake. Protractor with Unfair.
15 x wide legged sit up, sprint. 15 x V up sit up, sprint. 15 x heels to heaven, sprint.
Timed mile around lake – 3.3 laps. Select times below.
Wingman 8:24, Mighty Mite 7:08, Bob Vieler 6:32, Fish Taco 8:02, Tuck 8:42, Unfair 7:37, Haggis 6:14, Shriver 6:12.
After mile, 25 Dolly for good measure.
Back to parking lot.
Moleskin:
– Unpleasant workout for the first timers. Little less bootcamp and a little more running than usual. Sorry about that.
– Mighty Mite and Unfair very strong on the sprints – impressive.
– Mile times improved over last time – awesome work from Chipotle on this one!
– There seems to be continuing resistance to doing more than 30 Merkins. Not sure why. Will keep trying…
– Mighty Mite on Q next week. Back to bootcamp!
Wiggler – 5:30 am – Fellowship pace…
Wiggler tomorrow – 5:30 launch from corner of Foxcroft and Rothwood. Fellowship pace…
– KS
Hanz and Franz, Will Pump You Up.
17 men gathered at The Matrix for a Monday morning workout that Hanz and Franz (more on this later) dished out. Good workout by all with little chatter from the Pax, except at the beginning. Believe the chatter started with Zip-A-Dee and Lex Luther ganging up on Hanz and Franz
The Thing:
Jog to lower lot for:
Had to quash the chatter, 25 merkins on your own
SSH x20 in cadence
10 Burpess. Thought I heard some chatter here.
IW x20 in cadence
25 CDD on own
LBC x20 in cadence
10 burpees
Russion Twist x20 in cadence
25 wide arm merkins
5 burpees
Jog to field and gather a partner for DORA 1,2,3 which has been renamed “Swiffer von Swiffer” (If this is wrong, joker/Uncle Leo, please correct)
100 CDD: P1 run post to post, P2 CDD until P1 gets back, flap jack untill 100 completed
200 merkins
300 LBC
Jog to playground for circuit/run
10 pull-ups; 20 dips; 20 incline merkins, run to front of school, plank until rest of pax catches up.
Peoples chair 90 sec. Peoples chair 60 sec
Jog back to playground with lunges from corner to corner of school
Rinse and repeat
Peoples chair 90 sec
Jog back to our starting point the long way or a little Mary
Dolly x20 Hold em’
Back scratcher x20 (Zip-A-Dee wanted these real bad)
Just enough time to finish with 5 Burpees courtesy of Joker
Lots of chatter at the beginning about YHC going sleeveless and sporting the guns. Guess when you have them, you should flaunt them. Hanz and Franz will be out in the gloom again. Pax beware.
Prize goes to Uncle Leo for the best bed spread head. Thought he may have slept in his car. Close second goes to Lobster Roll.
Thanks everyone for allowing me to lead you today. If you haven’t lead, step and feel the rush.
Announcements:
New workout Wed, 06/19, The Anvil at Calvary Church. Same place where the The Rock is held.
Check for the evite for the F3Charlotte South Pig Picken 2013.
If you haven’t already, order your South Charlotte, Area 51 shirts.
See you next time in the gloom.
Tunnel This!
15 men gathered at Base Camp for a mini-workout, and yes Fireman Ed, I’m referring to the short jokes…
Jog to Football Field for COT
- Mirkin x10
- Plank Hold
- Carolina Dry Dock x10
- Right Arm forward Stagger Mirkins x10
- Plank Hold
- Mountain Climbers x10
- Left Arm Forward Stagger Mirkins x10
- Plank Hold
- LBCs x10
- Diamond Mirkins x10
- Flutters x20
- Hold Flutter for .30 count
Plank Up along end-zone form tight tunnel
- Each PAX bear crawl through the tunnel, shout out when finished next man go. 2x
Line Up along sideline; Plank Up.
- Each Pax jump over the legs of each person planked, shout out when finished next man go. 1x
Cone-Speed Drills
Seven Cones placed staggered positions 25 yards apart across the width of the football field. Pax line up in three lines, begin at three different cones. Move based on the below exercise to each Cone, back to beginning:
- Side Shuffle Right then left x3
- Sprint x3
- High Knee x3
- Backwards run x2
- Wheel Barrow switch partner at each cone – Modify where needed
Mosey to Wall near parking Lot
- Peoples Chair – raise right leg 6 inches, hold hands above head
- Peoples Chair – raise right leg 6 inches, hold hands above head
- Parallel Plank (feet on wall) .30 secs
Thanks all for a great workout, although my counting was a bit off this morning glad we were all able to walk away a little dirtier and a whole lot stronger this morning. Seriously, appreciate the opportunity to Q the group today, each one of you did an outstanding job! #basecampgraduates
Take to the skies for some high flying pain…
24 PAX with 1 FNG leapt into the gloom for a Honey Bee and Skywalker one-two punch to the gut to get the week started off right.
The Thang:
Honey Bee Lead
Little Baby Jog to school (0.5 mi)
COP
– SSH x 30
– IW x 30
– Mr. Miagi’s x 20
– Merkin / Peter Parkers x 15
Indian run around school – 2 lines
Dirty MacDeuce
Set 1: Standard Merkins x 12, LBC x 12, Superman – One arm / one leg high plank x 12
Set 2: Diamond Merkins x 12, Dolly x 12, Peter Parker x 12
Set 3: Dive Bomber Merkins x 12, Rosalita x 12, Parker Peter x 12
Set 4: Wide Merkins x 12, Dying Cockroach x 12, Glute bridge march x 12
Skywalker Lead
Little Baby Jog back to Carmel Neighborhood Park (0.5 mi)
Line up at near side end zone of football field and partner up (size didn’t matter)
– Partner 1: Squats, Partner 2: 100 yds and back – Flapjack until 100 cumulative reps
– Partner 1: Dolly, Partner 2: 100 yds and back – Flapjack until 100 cumulative reps
– Partner 1: Burpees, Partner 2: 100 yds and back – Flapjack until 50 cumulative reps
– Plank-o-rama between sets – 10 count at the end to prevent the spillage of merlot
One last COP with 4 Minutes of Mary
– Dolly x 30
– Hold it!
– Slow Flutter x 20
– Hold it!
– And the best words YHC heard all day – Recover…
The Naked Moleskin:
The Dirty MacDeuce seemed to be a #crowdpleaser with great participation of the PAX especially in keeping YHC honest at the end when O2 deprivation was creeping in and the cadence was going south. There were some good comments on the run back to the park. Hops mentioned he heard just the right amount of groans and Jamboree thought it was a good full body workout.
That was all before Skywalker went intergalactic on the PAX when we took the field at the park. Squats and Dolly were a good pairing with the 100 yd (2x) dash, but the Burpee/dash combo had even the runners in the group gasping for gloom. The final Mary COP was a painful final touch and had the PAX begging for mercy by the second “hold it” call. #crowdpleaser
Welcome to FNG Mike Jackson (World Tour). He really “beat it” out there today during a real “thriller”… Ok enough with the references, but great job out there and we look forward to seeing you again in the gloom.
Announcements:
– New workout (Anvil) beginning this Wednesday (6/19) 5:30 am start at Calvary Church
– Gear workout on Mondays at Elon Park and Boot Camp workout on Saturdays in Indian Trail beginning in July. Expect to see more details on those workouts in the coming weeks.
Fast Twitch Liftoff at 5:15
The sun has not caught me in bed in fifty years.
— Thomas Jefferson
Be ready for a healthy dose of speed at Fast Twitch with Turkey Leg on Q for this week. As a reminder for those who have been just missing the start time, we blast off promptly at 5:15am… yes you can live without that extra 15 minutes in the fartsack.
What to bring: Headlamp, GPS watch (if you want to keep track of mileage), and an extra lung if you have one.
Runstopper Hits Base Camp
Bring out those FNG’s from Saturday for a Runstopper Q. He has committed to dialing it back but since no one has ever seen that before I’d say you should show up to see it for yourself. Bring out FNG’s that you were waiting for next Sat, why wait? Come out on Monday. The Faithful from last Monday are determined to show up just to make sure that Base Camp integrity is maintained. NO weather Epstein’s Mothers to get in the way, just see you in the gloom.
Three Ring Circus
The shovel flag was planted on a beautiful Saturday morning at Colonel Francis Beatty Park and 13 F3 Dads took to the field with many 2.0s in tow. All to enjoy a few fun-filled activities to help everyone break a sweat. It may not have been the greatest show on Earth, but there were rings, animals, and acrobatics in this one.
COP
Seal Jacks x 20
Imperial walker x 20
Squats x 20
Burpees x 5
Animal Version of Red Light, Green Light
Bear crawl
Crab walk
Flying wolverine
Gorilla walk
Amoeba/Chain Tag – Like freeze tag – person(s) that are “it” tag others, who then join in chains until all are captured. Kids “it” first, then Dads.
Hula Hoop Pass – circle up and join hands. Pass hoop around circles without breaking the circle.
Obstacle Course (4 obstacles made up of dads, kids run the course)
Obstacles 1&2 – dads in plank position, Obstacle 3 – dads standing spaced apart, Obstacle 4 – dads in crouch position
Sprint to Obstacle 1 – army crawl under dads in plank position
Sprint to Obstacle 2 – jump over dads in plank position
Sprint to Obstacle 3 – run between dads
Sprint to Obstacle 4 – leap frog over dads
Sprint to finish
Circle Chase – break into 4 groups
Group selects one person to be “it”
Group gets in a tight circle, holding hands
Put a towel over one persons shoulder
Person who is “it” tries to get the towel, while the group moves together to keep it away.
Rinse and repeat so all have a chance to be “it” – or when you’re ready to stop.
Naked Moleskin
Some games are just better suited for the kids. In an animal themed version of Red light, Green light several 2.0s were appointed to be traffic cop. Several dads were fooled multiple times, called out by the 2.0s, and sent back to start again. For the hula hoop pass, all 34 pax circled up and did a fantastic job, although it did be l just a little awkward for Bulldog and YHC holding hands for the entire game. The obstacle course was a hit, but it is still unclear who got the harder workout, it did begin to feel just a little awkward for of mumblechatter from the planks while the 2.0s had a grand ole time. Overall it was a great day with all having a great time, while most even broke a sweat. Mission accomplished!
Heavy Dose of Kryptonite
Posted on behalf of Lex Luthor…
————————————————————
Aye! The bell tolled and 15 (no wait) 16 strong pax posted for a Lex Luthor-inspired krypotonite workout (not quite as good as the original “dynamite” from Rerun of What’s Happening but a close second if I may say so myself).
The Thang
Partner up and grab a ~30lb bag of sand which is to be shared during the workout. Exact weight was anywhere from around 25 to 35 lbs for each bag.
Little Baby Jog to pond.
COP
– SSH x 20
– Imperial Walker x 20
– Merkins x 20
Station 1
P1 does 5 hills w/sandbag while P2 does Merkins
Flapjack
P1 does 3 hills w/sandbag while P2 does Lunges
Flapjack
20 Dips
Mosey to Station 2
P1 does 3 hills while P2 does Bent over Rows w/sandbag
Flapjack
P1 does 3 hills while P2 does Squats w/sandbag
Flapjack
P1 does 3 hills w/ sandbag while P2 does LBCs
Flapjack
Extra Credit – Bear crawl down hill to pond and back
#crowdpleaser
Mosey to Station 3 (no sandbags needed)
– Dips x 20
– Step Ups x 20
– Decline Merkins x 20
Mosey to field – Partner Up
Partner Carry
Wheel barrel
Karaoke
Duck Walk / Jog Backwards
Mosey to Parking Lot
Hmmm… looks like someone left Olympic weights in the bushes
#convenient
Hairburners 2x – partner does merkins/LBCs
Inchworm 1x – partner does lunges/mtn climbers
Mosey back to lake
Indian Run around lake (1 lap) with front man carrying a sandbag – kept us all honest when we were in front
Partner Run (rotae sandbag btwn partners) with multiple direction changes and partner changes
6MOM – Mary finally arrived just in time for YHC
100 total reps
LBC x 25
Heels to Heaven x 15
Mason Twists x 30
Bicycle x 30
Extra Credit – Burpees x 20
COT
Moleskin:
– The pax obviously don’t watch or read the Superman series as Lex Luthor’s “kryptonite” was unable to stop the heroes of #Stonehenge. Great work by all the pax – never saw anyone break stride.
– Tclaps to Fireman Ed for helping scout the workout last week and for all you who loved the sandbags – that was his suggestion (yikes).
– Welcome to FNG Brady (Gumbo), he was a trooper out there today. As a native Cajun he showed the boys some true grit out there and we eagerly await his next post.
– Hops (oops I mean Hollywood) was quite the comedian out there today, there was some interestingly timed jokes during Mary which will be retold at HDHH.
– Frehley’s Comet posted to the workout from out of nowhere. Conveniently showed up right after the 20 burpees (hmmm, a little suspect) and the next moment he was doing hairburners like a champ. T-claps.
– It was great to see Haggis back at Stonehenge bringing it as always.
Again great work by all, we missed Dolphin out there today and look forward to his wicked workouts in the near future.