Base Camp – Brew on Q and we need YOU!
YHC mostly fully back and excited to lead Base Camp for the first time, looking forward to leading the crew! Ready to bring the moderate intensity to South Charlotte Middle School on Monday at 5:30 sharp, the real shovel flag will be planted and the pax will set off (moderately of course). EH the friends, bring out the FNG’s and see you in the not as gloomy gloom!
Geology, Petrology, Double-Downology at The Rock
The Shovel Flag was planted by Barqs, and 40 faithful, including 5 FNGs and 4 2.0’s posted for another weekly assault on The Rock.
The Thang:
Hops’ Q:
Jog to lot closest to North Face (NF).
Seal Jacks x 25
MCs x 25
Squats x 25
Jog to base of NF
1st Line runs up NF, 10 Merkins at top, Run or Tumble (see Moleskin) back down
2nd Line planks until 1st Line returns
Flapjack
Repeato
Jog to field in front of The Rock
10 minutes of She-Hate-Me
10 Squats/10 Merkins/10 Flutterkicks – repeato for 10 minutes
YHC called an audible at the 8 1/2 minute mark. Too much chatter for She-Hate-Me. So 15 Burpees on your own
Run to circle drive in front of gym for 4ish MoM
Dolly x 13
Freddie Mercury x 13
CCVs x 13 R, Flapjack CCVs x 13 L
Runstopper’s Q:
Jog to far end of soccer fields
Jack Webbs – up to 10ish, but Runstopper mixed it up with a 15 merkin/50 arm-raise set among some other random combinations including slow merkins and thrash-count merkins
Spider Man crawl 1/2 length of soccer field, Lunge walk for the other 1/2
Partner carry run length of soccer field
Flapjack
Jog to pavilion/concession stand
Partner up for the following combos:
20 Step-ups each leg while partner does merkins
flapjack
BTWs while partner does 20 wall-MCs
flapjack
20 dips while partner does LBCs
flapjack
Jog to parking lot for sprint relays – 2 teams; Burpees throughout the relay – painful.
COP
Moleskin:
Great turnout today by the faithful – the 40 count set a non-convergence record at The Rock! T-claps to all you guys. 5 FNGs, 4 2.0s, and 8 Doubledowners – T-claps again fellas! Stonehenge + The Rock = Petrological DoubleDown.
Much chatter among the pax on a beautiful spring morn; however, YHC heard a lot of mumblechatter regarding the cold, wet turf, thus, the audible to Burpees during She Hate Me. Kudos to FNG The Tumbler for brushing himself off after a head-over-heels tumble down NorthFace; hence, the nickname. Great sport though vowed to return Monday morning for Base Camp – Aye!
Strong lead from my co-Q Runstopper who continued to bring the pain even after 90 minutes of workouts as he DoubledDown. Good humor during Jack Webbs with the slow merkins then thrash count merkins, fuzzy math, etc. –> produced much chatter; but painful stuff regardless. The burpees during the relay were especially unsavory as well.
5 FNGs – The Tumbler, Checkpoint, Schrute, Yeti and Upstate – strong work and look forward to having you guys out again soon. And T-claps to Mic Check who was an FNG yesterday at Centurion and posted at The Rock today.
Thanks to Skywalker for the prayer to close out COP; and a big crowd at coffeteria. #2ndF
Proud to be a part of the pax and bring my 2.0 along for F3 with a solid group of men.
The Matrix and Base Camp – see you guys Monday morning in the 5:30am gloom of Area 51!
The Wrath of Haggis
The Thang:
Warm-up.
25 side straddle hops 25 Mountain climbers 25 merkins
Run to dips station.
10 slow merkins 10 slowedips
Run to school station.
10 slow squats 10 slowed back raises
Run to dip station. Repeato
Mary
Legs 6 inches off the floor for the entire time.
25 flutter
25 Dolly.
25 bicycle.
One minute protractor
25 heels to the heavens.
One minute an stretch on the elbows.
Escargot lead:
Divide into two groups.
Group one takes one lap around the parking lot, group two does 15 burpees and 15 merkins.
Rinse and repeat with 10/10, plank until other group returns.
Rinse and repeat with 5/5, plank until other group returns.
Jog to the back of the lot.
Dragon walk down the hill. Not a good idea…..
Backwards lunge walk back up the hill.
One last lap around the parking lot (all you got).
Mole Skin:
- Great downpainment today, I am going to need to look into the fact that I am able to do less and less merkins instead of more.
- As RunStopper suggested, we will need to work on the dragon walk on flat ground before we jump to down hill. My Bad Brothers.
- The squat and back bend sequence was brutal, but we will need to work that in some more.
- RunStopper and I are going to continue to work on access to the stadium, we will get it.
- Email me: seth@doerreconstruction.com if you want to lead.
- We had two Governator cameos today, Titan and Rock good to have you out. Join us anytime.
- Keep applying the headlocks men, there are probably countless men in the area that need F3 in their lives. They just need to find us.
- Welcome FNG, Mic Check. Now you have a taste, F3 gets in your blood brother!
Base Camp Burpees hmmm, sounds like April Fools to me.
Base Camp – April Fools and Final Four
12 PAX posted at Base Camp this morning for a little tribute to the Final Four and a little downpainment.
Warm Up
Jog to Football Field
50 Burpees on your own – April Fool’s, this isn’t Kevlar or the Rock
SSH x 25
IW x 20
Squats x 20
Merkins x 10
Mountain Climber x 15
Over to track for the first Final Four Tribute – Syracuse
Indian Run x 2 laps
Michigan – Round of 3’s
Lap around track – stop at turns and each straightaway for 3 burpees
2nd lap – stop for 3 squats
3rd lap – stop for 3 merkins
Lunge walk/jog to bleachers
20 dips
20 step ups (10 each leg)
Baseball field for tribute to Wichita State
Karaoke to 1st base – 5 burpees
Backpedal to 2nd base – 5 burpees
Karaoke to 3rd base – 5 burpees
Jog home
Jog to left field
High knees 30 yards; butt kick back
Bear Crawl 30 yards; jog back
Off to Coach Pitino’s favorite Italian Restaurant (parking lot) for tribute to Louisville.
5 MOM (or in this case 5 minutes of Karen Cyphers)
Dolly x 10
Bicycle x 10
Rosalita (renamed Cyphers today) x 10
Russian Twist x 10
Several FNG’s to Base Camp posted this morning – welcome and hope to see you back.
We started off with a little April Fool’s joke of 50 burpees warmup but 11 hearty souls (Q not included) were ready to go for it.
One Jayhawk fan (Brisket) didn’t need the Michigan Round of 3’s to hate Michigan his hate started Friday night.
By the time we were done the April Fool’s joke was on CMD as his plan was a little aggressive for Base Camp standards (and for his own good). For those that are counting we did get in 33 burpees after all.
Great send off by Strange Brew – good luck with that shoulder.
Shocking Soccer Skills!
16 fine gents arose in the wee hours to take on a soccer (real football) style workout which turned out to be more intense than English Q had planned – you will see why later…
THE THANG
Jog to parking lot
SSH x 20
IW x 20
Squat x 15
Merkin x 10
Stagger merkin R x 5
(Enter Matlock)
Stagger merkin L x 5
Jacobs Ladder x 7 with additional Turkish get ups at base, midway merkin, burpee at top. Plank at bottom when finished.
Mosey to soccer field.
Partner up grab soccer ball and get in line with a tire.
Partner 1 – high knees with taps on soccer ball
Partner 2 – sprint to tires and tricep dips x 10 sprint and tag partner
Repeato
Partner 1 – stagger soccer ball push ups
Partner 2 – sprint to tires and dry docks x 10 and sprint tag partner
Repeato
Partner 1 – mason twists with soccer ball and feet up
Partner 2 – sprint to tires and tire squats with tire above head x 10
Repeato
Partner 1 – squeeze ball between feet and raise and lower legs
Partner 2 – sprint to tires and merkins around the tire and tag partner
Repeato
Partner 1 – spartan burpee on soccer ball
Partner 2 – sprint to tires inside grip merkins x 10 sprint and tag partner
Gather soccer balls at top of field. One player shoots at goal. If he makes it no punishment. If he misses he sprints to get ball and pax do five burpees. Reps of exercise build with each missed shot.
COT
MOLESKIN
Q thought a little taster of the “beautiful game” would be a good thing in the cold and wet conditions that reminded him of the homeland. As the pax warmed up their bodies in preparation for the pain some familiar headlights appeared up on the hill as Matlock made his appearance a little earlier than usual. With warm bodies (but for the 51 year old attorney) the extended Jacobs Ladder set the tone with Donkey Kong off to a flier. Like Geraldo a few weeks back the boy may have “blown his wad” a little too early but still finished strong. Bananas disputed some of the pax counting abilities as we planked ready for next event.
Tire exercise with the balls thrown in were tough going and partners worked hard and with little down time. Some sloshing in the tires sounded like the spilling of merlot (puking) but the lads sucked it up and kept it in. With a good 10 minutes left (according to Greenwich mean time) we gathered the soccer balls 40 yards from the small goal for our own Kevlar penalty shootout. If goal was scored move onto next guy. If shot missed 5 burpees for all pax and keep adding with each miss:
Turkey Leg – miss (5 burpees)
Cottontail – miss (6 burpees)
Good Hands not Good Feet- miss (7 burpees)
Brown – awful miss and nearly hit Matlocks car w dog in it (8 burpees)
Skywalker – made it (no burpees – thank The Lord)
Donkey Kong – shank ( 9 burpees)
Bananas – close but miss (10 burpees)
At this point audible Q call to do any rep of any exercise!
Sprague – post but miss (11 squats)
War Daddy – miss (12 military merkins)
Barracus – miss (13 split jumps)
If you are not listed we know you missed as only made one thanks to the one armed wonder! Ran out of time so not all pax got to shoot. Bananas called an audible for soccer shooting practice at the Rock tomorrow!
Thanks for coming out lads. Good sweat this morning. Have a great weekend.
Back to Basics — Feel The Burn!
33 Death Valley faithful posted around the VSF and got after their mid week downPAINment. After a day of slinging dumbbells around (shoulders, bi’s & tri’s) and playing Double Dutch jump rope with one another (I swear I even so a few of the PAX playing hopscotch yesterday), it was time to get back to our roots for some old fashioned cardio-burn!
the Thang:
Run down to the track for a quick circuit .
50x SSH
20x Imperial “WANKERS” in our best accents from across the pond
15x Merkins
20x LBCs – hold – 20x Dollies – hold – 20x Flutters – hold – 20x Rosalitas – hold
HOOPS work (a.k.a Basketball):
Mosey to Basketball Courts for 11s – Jump Squats and Merkins (run width of 2 courts between each set of exercises) – Plank
“Burpee Suicides” – 7x – Plank
Bear crawl length – Run back – 5 burpees
Rail Work:
Mosey down to the ball field(s) to the rails for “Supine Pull Up Ladder” – crowd pleaser
10x inboard – 8x inboard – 6x inboard – 4x inboard – 10x inboard
Field work:
Mosey to field for “Burpee Merkins”
Sprint to mid field and back (100 yards) – 5 merkins – Plank
Sprint full length of field and back (200 yards) – 5 merkins – Plank in the interest of time, we had to scratch this segment but wanted to ensure we got the full effect with the final 2.
Sprint to mid field and back and full length and back (300 yards) – 5 merkins
Plankorama
Sprint full length and back 2x (400 yards) – 5 merkins – Plank
Mosey back to Bball Courts / Parking Lot for COT
Moleskin:
_Large showing today with a PAX of 33 arriving in the gloom – QIC thought about splitting up the PAX into 2 groups but was beat down with mutiny stating “We come as a group, we work out as a group and we leave as a group”. Nuff said!
_Great to see Skywalker making a strong comeback off the DL and bringing it strong…
_Strong showing by Donkey Kong once again, brother continues to just bring it day in and day out, ruck no ruck, rain no rain etc… Donkey Kong don’t care, he don’t give a ……!!!!!!! – great to have you out.
_Tclaps to Bulldog and Run Stopper playing the rabbits throughout the workout. #too fast for me – sorry TR but you only get an honorable mention this go round. Especially since you were caught vacationing during COP – Have to give respect to HOPs, Cheese Kurd and (Abacus, Smash, Lex Luthor, Hammer, Wolfman etc….), you boys were flying out there.
Dumbbell Tabata & Jump Rope Beatdown
23 pax went Old School this morning back to our early days of Skunk Works to make a downPAINment with a dumbbell tabata, leaving our kettle bells at home, and tapping our inner Rocky with the jump rope!
Warmup – SSH in cadence x 30
The Thang:
Dumbbell Tabata – 3 minutes total each exercise broken up by 30 seconds doing exercise then 30 second static hold x 3. In between each exercise we jumped rope for 1 minute straight.
Exercises / Static Hold:
1) Squat – Bicep Curl Combo / Sit in low squat with arms in 90 degree curl position
Jump Rope 1 Min.
2) Shoulder Press / Hold weights overhead w/ arms straight
Jump Rope 1 Min.
3) Tricep Extension – Tricep Kickback / Hold arms with weight overhead with arm in 90 degree tricep extension position
Jump Rope 1 Min.
4) Merkins / Plank
Jump Rope 1 Min.
5) Lunges alternating legs / Low squat hold with weights.
Jump Rope 1 Min.
6) Bicep Curls / Hold arms out in 90 degree Curl Position
Jump Rope 1 Min.
7) LBC / Hold in 45 degree angle
Jump Rope 1 Min.
8) Flutter 30 Sec / 6″ Hold / Dolly 30 Sec. / 6″ Hold / Rosalita 30 Sec. / 6 “Hold
Jump Rope 1 Min.
9) 20 Burpees on your own
Jump Rope 1 Min.
10) Regular Plank, Right Leg High, Left Leg High
Jump Rope 1 Min.
COT
Moleskin:
Great work by all the pax this morning, I know this one whipped YHC! I wanted to go Old School back to our early Skunk Work days of doing Tabatas with either dumbbells or center blocks, but wanted to kick it up a notch with the cardio by doing jump ropes between each exercise. Loved the comment by Chum when he asked what the h*ll us who Q do late at night while we are thinking up all these crazy exercises! We will definitely be seeing this one again!
YHC was looking for Haggis to show up with his trailer hitch to his Jeep or Jamboree with his bottles of bleach to work out with but where no shows. We did however have a pax show up with a square combo weight that looked like a car battery, just can’t recall who it was.
And don’t look now but Matlock only missed the 30 SSH to open up with! You’re almost on time now brother, making strides!
Red Eye – Soft Launch
Ten hearty souls, including 3 (!) FNGs, got after it for the soft launch of Area 51’s newest workout, The Red Eye. This one’s targeted for Pax who are tired of the same old same old. 0400 – 0500 on Mondays.
WARM UP
SSH x 250. In cadence. (Who’s your Daddy, Ice 9?)
THANG
Dog Sequence
- Up Dog
- Down Dog
- Bird Dog (point leg and opp hand, Lx20, Rx20)
- Dirty Dog (leg lifts, Lx20, Rx20)
- Bum Scratcher (sit on rear, legs in front, use arms to drag bum across pavement—just like your dog does on the carpet)
Rinse and Repeat
Partner Work
- Chest to Chest Partner carries x 50 yards. Flapjack
- Partner drag by feet x 50 yards. Flapjack
- Piggyback Partner Plank x 1 min. (Partner 1 in plank, partner 2 in piggyback on partner 1). Flapjack
- Partner Press/Merkins: Partner 1 on Back. Partner 2 in Merkin Position atop partner 1. Pax 1 bench presses Pax 2 while Pax 2 performs Merkins. Flapjack.
- People’s Merkins x 20: Partner 1 in People’s Chair on wall. Partner 2–merkins with hands on knees of Partner 1. Flapjack.
- Partner Plank Squats x 10: Partner 1 in plank. Partner 2 step up on Partner 1’s back for Squats. Flapjack.
- Partner Plank Step Ups x 10L/10R: Same as above. Flapjack.
- Partner Plank Jump Ups x 10: Same as above. #Crowdpleaser, Flapjack.
- Partner Plank Dips x20: Partner 1 in Plank (tuck chin to chest). Partner 2 back to partner 1 with hands on Partner 1 shoulders, dips). Flapjack.
- Partner Muscle Ups: Partner 1 in quarter squat. Partner 2 has to get to seated position on Partner 1’s shoulders (with no assistance from partner 1). Flapjack.
- Chest to Chest partner carries x 50 yards. 1x Squat every 20 steps. Flapjack
Feats of Strength
- Tree Humpers (Wrap arms and legs around tree, hold for 1 min)
- Rinse and repeat
COT
MOLESKIN
- Phenomenal start and great numbers for an invitation only, short-notice soft launch to F3/Red Eye. I was concerned a one hour workout at 0400 might scare some people away, but I should have known better. This one’s hear to stay. Hard launch date forthcoming.
- Strong work by the three FNGs. Runstopper’s younger brother just moved to town and joined us for his first F3 tilt. Turns out Runstopper is the tall one in his family….#Lilliput. Wanker is challenging Bananas for the A51 EH title, bringing out his neighbor, FNG Rod Johnson. It’s hard to find a derivative of Wanker that’s family friendly, but we managed with Vas Def. Sounds like a rapper. Finally, Hops’ brother-in-law was in town from Salt Lake City. Had to be O’Douls (especially since he wouldn’t let us name his 2.0 that at the Rock Saturday). TClaps, gents. It doesn’t get easier–you get stronger.
- Kotters to Camel Toes. Last time we saw CT was during the (only-slightly veiled) Full Monty at the Rock with the tights sans shorts. No tights needed today as the balmy temps officially brings a close to displaced Yankees complaining about 36 degree temperatures. Until October anyway.
- Good job by Walking Farts. Might have been a little too enthusiastic on the Piggy Back Partner Planks…..”Recover” means get off (and it appears you were trying….just sayin’).
- Didn’t have time for the Chicken Fights. Maybe next time.
- Wanker mentioned the #treehumpers when recounting the SnowRuck tales so we gave it a whirl this morning. A slight burning sensation in the frontal region, but otherwise a fantastic full-body exercise. #neosporin. #keeper
- Nice work by Wanker and Joker joining me for the #doubledown at The Matrix. #raceseason
Aye!
Monday Morning Fun
Run to track [ On 2nd lap, 5 burpees on each corner]
Circle Up
2. Side Straddle Hop
3. Imperial Walker
4. Merkins
5. Track run, 5 burpees on each corner.
6. Squat-apalooza
1. Slow squats x 20
2. Deep squat hold
3. Speed squat x 20 (5 sets)
Head to Wall
1. Wall sit. 1:30
2. Merkins x 20
3. Wall sit 1:00
4. mercins x 20
5. Wall sit 0:45
6. Balls to wall 0:30
Run to playground
1. Pull-Ups x 10
2. Bench Dips x 30
3. Pointer Dog Extensions x 10 (each side)
(Repeat for 2 sets)
Circle Up
1. Mason Twist x 20
2. Leg drop x 12
3. Dolly x 15
4. Rosalita x 15
5. LBC x 25
6. 10 Burpees
Donkey Kong vs The FNG Takeover
31 pax, including 9 FNGs (yes that is 9!) start the day off right at The Rock for a little leg work mixed in with a couple of burpees!
The Thang:
Mall Cop Lead:
Jog around the church parking lot and circle up for COP all in cadence:
SSH x 30
Imperial Wokkah x 25
Squat x 20
Slow Perkins (perfect Merkins) x 10
Lunge Walk 30 yds, then mosey to baseball outfield and partner up (size does matter) for:
Partner Piggy Back Squats x 10, Flap Jack
Partner Plank Decline Merkins x 10, Flap Jack
Repeato for both
Prarie Fire Mary – Partner Leg Throws x 30 Right, Left, Center
Lunge Walk, Backwards Run, Karaoke Left, Karaoke Right across parking lot to picnic table benches for:
4 Sets of Step-ups x 15, Squats x 15, LBCs x 15.
One more set of Squats x 40, then handoff to DK.
Donkey Kong Lead:
- Another great day at The Rock with 9 FNGs, 6 sons (2.0s) and 3 strong and brave men! Welcome brothers, today was what F3 is all about. Great 1st F workout, much 2nd F Fellowship with many guys cheering each other on, and a great prayer to close out the morning prior to coffeetiria. The men of The Rock are showing great leadership and setting a great example to our sons and families. What an awesome site to see our younger men embracing the workout and giving it their all. You boys did a great job and we look forward to seeing Sidecar, Dan-O, Barqs, Hot Shot, Crossbar, and Laser Beam out in the gloom again! A special welcome to our Adult FNGs Duff, Goon, and Moon River. We are glad you came out and look forward to you making many more downPAINments on the day with us on a regular basis!
- YHC (Your Humble Correspondent) talked with DK last night to make a plan for the workout. I wanted DK to lead whatever he wanted as this was going to be his morning. After hearing what he had planned YHC decided to go a little easier on the first half of the workout, however I just walked down my stairs prior to typing this out and think the leg work accomplished what it was supposed to! Can you say sore tomorrow! We’ve done 100 burpees in a workout before, but 110 in a 30 minute period mixed in with so many pain stations in between caused many Unsavory and FEBA calls today! Nice job Donkey Kong on a solid lead. We look forward to you leading many more workouts at The Rock!
- Namarama was once again classic with Chuck-E Cheese 2.0 being named Laser Beam! Sorry brother but you can’t rename yourself! And its always cool to see a nick name develop from a classic comedy like Fletch. I’m sure Moon River is a great Intern, but I’m not sure I would want to see him for my next checkup, #sausagefingers!
- Hope everyone has a Blessed Easter Weekend as we reflect on the love and grace that our Savior showed almost 2,000 years ago. The only perfect and righteous man to ever step foot on earth willingly gave his life so that sinners like you and me can be seen as righteous in the eyes of our Father, if we profess to believe!