Part Deux
8 men gathered in the gloom for the second edition of Base Camp… our new moderate intensity workout in Charlotte South.
The Thang
Warm up:
15 side straddle hop
10 Imperial walker
10 merkins
10 squats
10 mountain climbers
10 arm rotations (each way)
5 burpees
Jog around the track:
Lap 1: 5 merkins in the turns
Lap 2: 5 burpees in the turns
10 squats
10 jumping lunges
10 peter parkers
20 dips on the bleachers
20 merkins on the railing
Repeat
Hill climbs:
10 merkins
10 wide arm merkins
5 burpees
30 sec wall sits
12 wall jumps (6 each arm)
10 decline merkins against wall
15 side straddle hop
15 LBC
12 flutter kicks
12 dolly
10 jumping lunges
8 burpees
The Murph – Followed By, The Stacked Partner Push Ups You Do At Home, Should Stay At Home!
What an Awesome day in the Gloom! 18 Strong Pax take on The Murph in record time at The Rock, followed by extended COP!
The Thang:
The Murph, you know the drill, 1 mile run from Calvary Church to McAlpine Elementary swing set and railings, followed by 10 sets of (10 pull-ups, 20 Merkins, 30 Squats) followed by a 1 mile run back to The Rock at Calvary.
The Charlotte South Pax are getting stronger and faster as we obliterated our prior Murph times. Times today ranged from right at 27 minutes to 34 minutes! Strong brothers, strong!
30 MOM / COP:
We did so many exercises in this 30 minutes I can’t even remember them all. I think we did just about everything we ever fit into all our F3 workouts including:
Flutter, Rosalita, Plankarama, Maktar N Jai, Dolly, 6″ Holdem, Protractor, Cumberland County Viaduct, LBC, Imperial Walkers, Running w/ Scissors, SSH, Merkins, Wide Arms, Diamonds, CDD, Burpees, Sprints, Monkee Humpers, and the crowd favorite? (or least favorite) the exercise Run Stopper proclaims to do at home w/ the M, Stacked Partner Merkins (See Picture Above).
COT:
This was a great morning at The Rock as all the Pax blew away our times on The Murph leaving 30 minutes for YHC to fill for the workout. YHC thought it would be a great idea to keep going around the COP and have each pax lead us in the next exercise of his choice. This was a lot of fun and provided much 2nd F during the workout! It also gave some of the pax who haven’t had a chance to step up and lead the opportunity for 1 exercise. Great job by all!
What can I say about Run Stopper’s partner stacked Merkins? Not much except we were all greatful there were no face plants on the parking lot! Partner 1 gets into a plank and partner 2 puts his feet on partner 1’s shoulders, and then puts his hands on partner 1’s ankles and assumes a stacked plank. Then partner 1 does 10 merkins! These were super difficult, but more than anything they were awkward, especially after Run Stopper’s caveat that he and his M practice these in the bedroom! Hey brother, it’s like Vegas, what goes on in the bedroom stays in the bedroom. We were all glad no paritioners drove past in the church parking lot during this exercise as well as when we did the monkey humpers!
It was great having Ray Charles out in the Gloom with us today as he has had a knee injury and will have surgery in about 2 weeks. Strong work and great idea bringing your Mt. bike out for both of the 1 mile runs during The Murph. Many of the pax offered bribes to hitch a ride on Ray Charles’ handlebars but he resisted all offers. We’ll be praying for your surgery and quick recovery.
Great prayer by Header to send us out, and please remember Ray Charles’ prayer request for his family friends and the loss of their son on the same week as their daughters wedding.
Announcements: Sign up for the Spartan Sprint on 3/24 at the White Water Center! It will be a blast and all South Charlotte Pax that go through our workouts are ready for it and should post!
YHC is our F3 Gear Store Q for our region and most of the regions have already designed and purchased, or are in the design process for a workout region specific F3 shirt. We’re asking all South Charlotte Pax be thinking about a logo to go on the back of our workout region F3 Shirt. Please email YHC (Mall Cop) at jonmiller12@gmail.com with any ideas, sketches, colors etc by 3/15/13. YHC will accumulate all suggestions and we will put the best up for a vote, and then take orders for the winning design to be placed through the F3 Gear Store partnership with MudGear, created by Malkovich. We will be putting more info in our weekly PREBLAST newsletter.
Duet 6:5-7 “You shall love the Lord your God with all your heart and with all your soul and with all your might. And these words that I command you today shall be on your heart. You shall teach them diligently to your children, and shall talk about them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise.”
Rugby Pitch Burpee Ladders
As temperatures fell away from 40’s to 30’s, 20 MEN gathered in the gloom of Area 51 to start the weekend off right as Far Side kicked off this a.m.’s downpainment with a hefty deposit of sprints and various pain stations.
Part 1 QIC Far Side
Warm Up
- SSH x 30
- Lunge Walk x 25
- Squat x 20
- Mountain climber x 20
Rugby Pitch Burpee Ladder
- 5-10-15-10-10-5
- Burpee down, merkins back
- Repeat
- Squats down, merkins back
Indian run around the Soccer fields and McKee Road Neighborhood Park and back to Rock Pile
Rock pile offset merkins
- 10 x right arm
- 10 x left arm
- Diamond merkin burpees x 10
- 100yd sprint
Part 2 QIC Switch Countertop
Mary
- LBC x15
- Bicycles x15
- Back-scratchers x 15
- Leg-lowers x 15
- Dolly x15
- Plank-o-rama
Ark Loader – field inside track (Plank until all PAX finish end of each)
- Bear Crawl / High Knees / Spartan Race Burpees x30
- Kong Crawl / Butt Kickers / Spartan Race Burpees x20
- Crab Crawl / Back Peddle / Spartan Race Burpees x10
- High Crawl or Spiderman / Run / Spartan Race Burpees x10
Seven Steps to Heaven
- Pull-ups x7,6,5,4,3,2,1
- Sister Mary Catherines x7,6,5,4,3,2,1
Moleskin:
Kotters to several PAX who were back following various times away.
Matlock ninja’d the kickoff this a.m. materializing out of thin air following the first 200 meter burpee/merkin – sprint painstation that Far Side inflicted upon the group. Matlock’s tardiness was forgiven with the announcement that he had run to the workout. Strong work brother.
Turkey leg lowered the boom in the -00 us sprint.
T-claps to Icicle and Yoda (2.0s) who were running neck and neck toward the head of the pack as we all endured the Rugby Pitch Burpee Ladder and Ark Loader.
Skywalker’s 2.0 (fka thumper) was renamed to avoid confusion that he might be one of Cottontails many offspring. Staying true to the Skywalker/Star Wars theme, and some help from dad, he is now officially Yoda.
Coal Miners Daughter brought the pain as always
Jordache refused to take one yard of break in the bear crawls – strong brother.
Special note that Cottontail’s daughter is doing well after recovering from pneumonia. Thanks to all who had Cottontail and family in thoughts and prayers over that past couple of weeks.
Unhinged at Stonehenge
Unhinged – how my body felt on the way home this AM. Aye! 17 pax came into the gloom for Stonehenge. Our hearty crew included 3 2.0s and another FNG. Welcome folks and hope everyone enjoyed today’s downPAINment. Very solid work by all the pax today.
The Thang
COP
– SSH x 25
– Prisoner Squat x 20
– Imperial Walker x 20
Run to Ledge Lake for a pain station inspired by “Rented Mule” at WIB.
Pax partner up
P1: 20 dips, 20 merkins, 20 LBC
P2: 500M lap around lake with 10 burpees at halfway point
P1 or P2 does squats while other finishes.
Flapjack
Repeato
This round add 20 squats to P1, P2 same as before
Flapjack
#crowdpleaser
Team run to Field of Bulls
“Matlock” makes an appearance (code for 10 burpees)
– YHC still needs to hear the full story behind Matlock = 10 burpees
Finish run to Bulls and circle up for Mary
3MOM
– LBC x 25
– Low Flutter x 20, hold ’em
– Dolly x 10, hold ’em
– Dolly x 10, hold ’em
Plank and Roll
Grab partner from Ledge Lake
P1: Plank position
P2: Crawls under P1 and then jumps over x 10
Flapjack
Jack Webb 4 count (e.g., Tiger Press)
1 merkin followed by 4 military presses, ladder up to 5/20…back down to 1/4
#crowdpleaser
Run to base of hill by second lake
Jacob’s Ladder (Partner Style)
P1: Run up hill 1 burpee, down 2, up 3, down 4, up 5
P2: 20 LBCs, sprint 300M lap around lake, LBCs until P1 done
Flapjack
Squats when both partners complete until all teams done
Bearkin Crawl (open to other name suggestions)
All pax bear crawl up hill and back down
Every three “steps” complete 1 merkin
#crowdpleaser
Bunny hop up steps to parking lot and back down
Run to Medical Loading Dock with lunge walk added in to gather up stragglers.
People’s Chair Sequence
People’s Chair x 90 seconds
– military presses last 30 seconds
10 merkins
People’s Chair x 120 seconds
– arms outstretched first 60 seconds, military press in cadence last 60 seconds
10 merkins with feet on wall
Parking lot sprints, speed bump to speed bump
Repeato x 2 on the way back to launch
COT
Moleskin
– Welcome to FNGs Trent Jones (F3 Wingman), Tucker Johnson (also 2.0, F3 X-Game) and Ryan Wille (also 2.0, F3 Infield). Wingman comes to us courtesy of Market Timer and the latter two FNGs were brought out by Real Deal’s 2.0 (F3 Manners). #F3Growing
– T-claps to Tiger Rag for being only person to fully complete the “Bearkin Crawl” and for being at or near the front on all the runs. Also, thanks for wisdom – Bearkin Crawl originally had 3 merkins.
– Today’s workout was designed to work everything and maximize O2 deprivation. Multiple #crowdpleasers and little #mumblechatter tell me that we were successful.
– Good to see Haggis out there after battling bronchitis. Way to represent brother.
– Bulldog was also very strong especially on final sprint and led us out with a solid prayer in COT. Way to close it up right!
Announcements
– Spartan Race, if interested get registered soon. Details at f3nation.com
– Stonehenge will be moving to 0600 beginning next week. Many pax prefer an earlier start plus it allows pax to catch the tail end of other CLT South workouts. Look for details in weekly emails.
– On March 16 (two weeks from today), Stonehenge is taking a field trip to The Rock workout. Note, The Rock starts at 0700. Haggis and I will be out with many other CLT South Q’s that day so this is much easier for everyone. The Rock Q’s will treat you right, no worries.
Matlock Payback
Thirty three of Charlotte’s finest came out to endure “The Matlock” which came about due to the smack talking from Mondays Matrix workout. The gentleman named Matlock who likes to cruise in for the last 15 minutes or so of a workout had the audacity to claim Kevlar was lame…Today was a chance to prove him wrong and hats off to the man for showing up and for being on time!!! In trying to prove a point any mention of the name “Matlock” by the Q meant the PAX got to enjoy a round of 10 burpees.
The Thang
SSH (small man count) X 30
Matlock (10 burpees)
IW x 25
Matlock (10 burpees)
MC x 25
Honeymooner x 15 secs
Matlock (10 burpees)
Mosey to track and partner up
Exercises to 30 secs (roughly) or when Zipadee starts whining – whichever comes first.
1) Pull-ups (run lap)
2) Over and under hurdles (run lap)
3) Tire push (run lap)
4) Tire squat (run lap)
5) Tire flip and merkin (run lap)
6) Tire dips (run lap)
7) Tire manmakers (Matlock and run lap)
8) Stagger tire merkins x 3 (run lap)
9) Tire burpees (run lap)
10) Tire dry docks (Matlock)
11) Louganis with rock (run lap)
12) Decline merkins with shoulder touch (run lap)
13) People’s chair (Matlock)
14) Bar dips (run lap)
15) Burpees (run lap)
Two minutes of Mary with Skywalker on Q
Moleskin
Great turnout as cars kept coming at 0530. Great energy level and banter began at the quick count SSH. If Matlock would have shown up at normal time he’d have had to park on Hwy 51 and he was surprisingly quiet today even though his name was mentioned many times throughout the morning. Q struggled to keep track of the 30 second interval but was always made aware of the clock by some whining of the Zipadee kind. Cheesecurd shook off an early ankle twist around the track and pushed on through. TR was flying on the runs despite the traffic on the track. Frostbite decided to skip out on tire burpees for some kind of tire yo yo bounce instead. Nothing like sticking your head in a wet tire at 0545 for the tire dry docks. Great seeing Skywalker out today with his bionic arm even though it was not too wrist friendly. In his absence Skywalker forgot the difference between a Rosalita and a dolly but we will forgive him this time.
Announcements
Convergence next Friday at new workout called Centurion at Charlotte Catholic with Runstopper on Q so no Kevlar.
Saturday workouts as scheduled.
Thanks to Young Love for taking us out with inspirational prayer.
Congrats to Cheescurd for new addition to the Luedke clan. Word has it he’s sleeping great cos its all on his wife anyway!!!
Birds Need a Balanced Diet Too.
-Six runners posted this morning at Devil’s Turn. Turkey Leg and 49er arrived at 0510 for the 6 miler. Stagecoach also arrived at 0510 but only to stretch before the 0530 4 mile launch. The two 6 milers circled back to join the 4 mile group, and at 0530 one very loose Stagecoach and five other runners took off for a much colder than anticipated trek through McCalpine Creek Greenway.
-Turkey Leg, 49er and Purple Haze set just over an 8 minute pace for the last two miles only to have Turkey Leg announce that he was going to “light it up” the last quarter-mile. He then took off like Usain Bolt. Impressive brother! I predict a strong finish at your first half marathon next week.
-Hats off to Mall Cop. Even after feeding the birds his pre-run banana somewhere around the 1.5 mile marker he still finished his 4 miles. Birds can’t live on worms alone!
-It was great having BRR runners out this morning already kicking off their training. Should be a great F3 event.
The Gopher
The pesky gopher reared its little fat head and tore through Death Valley for the first time today, and 30 brave men showed up for the beat down. Full Disclosure: YHC stole this workout idea from Metro’s WIB. Thanks to fellow GoRucker Spiller for mentioning the WIB’s- The Rented Mule was the toughest F3 workout he has ever completed.
The Thang:
Half mile loop around the South Charlotte Middle School athletic fields with 7 pain stations completed each lap:
1) Bear crawl 50 yds across football field.
2) 25 LBC’s–pain stations 1 & 2 were moved to the track after 1st lap due to the muddy field conditions, but I think the PAX enjoyed the cold wake up call when they got on their backs for the 1st round of LBC’s.
3) Run to end zone and complete 25 merkins.
4) Run around track to opposite end zone and complete 25 merkins.
5) Run to baseball field and complete 25 dips.
6) Complete 25 up and over railing hops (over and back count as 1 completion). Again YHC tried to over achieve on this one, and I believe most modified (including me) to around 20 to 15 completions after the 1st lap.
7) Run up steps to concession stand and complete 15 burpees then run back to start line.
Repeato until 0615.
Moleskin:
-Not much chatter today amongst the PAX. The usual warm up was skipped in order to allow more time on the course. The lack of conversation could have also had to do with the fact every breath was needed for running, merkins, burpees…
-I believe the max laps completed was 4 1/2 but there was one freak out there who may have completed 5 full laps ( I think it was Bulldog…hard to tell in the dark because everyone looks the same in head lamps) but if it was someone else stand up and be recognized.
-BS was called immediately when YHC explained the 50 yd bear crawl on the muddy football field and after the 1st lap was changed to 50 yd lunge walk on the track. We can all thank Tiger Rag for this course adjustment.
-Quick summary for the mathematically challenged. 4 laps= 2 mile run, 50 yd bear crawl, 150 yd lunge walk, 200 merkins, 100 dips, somewhere between 50 – 100 over the railing hops, and 60 burpees. Time spent on the course: 40 mins.
-As with any first time event there are always lessons learned. The Gopher will need a few tweaks here and there before his next appearance at DV.
Announcements:
-Q’s needed for Area 51 Saturday workout. Contact Far Side.
-New workout coming to Charlotte Catholic High School. Runstopper to provide more details.
Cold, wet and skunky
17 embraced the weather and showed up for a cold, wet, skunky beatdown…and were not disappointed.
Warmup: SSH x33, mountain climbers x20, goblin squat jumps w/ kb x 10
Mosey to road, partner up, try to avoid partnering with TR and his 100 lb kb
– Partner 1 sprint 3 lightpoles, merkins until all of group 2 arrives
– Partner 2 farmer carry 2 kbs, goblin squats until everyone arrives
– Switch
– Repeat to end of road and back with merkins, wide arms, stagger left and stagger right
Mosey to school, lunge walk w/ kb
Now that everyone is wet, get under cover
– 2 hand swings x 25
– Front press/tricep press x 12
– Goblin squats x 20
– Around the word, reverse
– LBC x 30
– Louganis x 10 (it is wet)
– Mason twists x 15
– Peter parker x 10
– Parker peter x 10
– Planks
Mosey to hill
Jacob’s Ladder to 7, no kb, ascending burpees at top
Lineup in parking lot
– Goblin squats x 10
– Sprint past busses and back, no kb
Mosey back to lot
I was fairly surprised to see a strong 17 ready to get after it in the rain and cold this am…well done. Makes me a bit scared at the # we will get on a normal day.
Major props to the 2 FNGs that showed up today, true beatdown of a workout in hazardous conditions…all downhill from here for you guys.
Runstopper is a true gentleman to let an FNG have his normal size kb then take one of TR’s 45 lb bells and then partner up with TR. Impressive stuff.
My last two posts have been in the freezing rain, I’m ready for spring.
— Harley
Mutiny on the Burpee
20 bewildered pax appeared out of the gloom thinking they’d start their week off right with a little Matrix workout. Instead they got a huge dose of…
THE RED PILL
Fellowship jog to the back parking lot and back to the front of the fields for…
COP
- x20 Burpees
- x15 SSH (in cadence)
- x10 Burpees
- x15 Imperial Walkers (in cadence)
- x10 Burpees
- x15 Squats (in cadence)
- x10 Burpees
[Burpee Total: 50]
Four Corners
- x10 Burpees, Karaoke Left to first corner
- x10 Burpees, Sprint to second corner
- x10 Burpees, Karaoke Right to third corner
- x10 Burpees, Backwards run to fourth corner
- x10 Burpees at the finish.
- Recovery Plank
[Burpee Total: 100]
Four Corners Repeato with x5 Burpees
[Burpee Total: 125]
Recovery Mosey to People’s Wall for…
- x60 seconds People’s Chair
- x60 seconds Balls To The Wall plus x5 wall pushups for extra credit
- x60 seconds People’s Chair
Mosey to Little Baby Track for field work…
- x25 yard Bear Crawl, x25 yard Reverse Bear Crawl
- x5 Burpees
- x50 yard Pepper Pot
- x5 Burpees
- x25 yard High Knees, x25 yard Butt Kickers
- x5 Burpees
[Burpee Total: 140]
Partner Up for Track Work
- Pax 1 Mountain Climbers, Pax 2 lap around the track.
- Flapjack.
- Pax 1 Squats, Pax 2 lap around the track.
- Flapjack.
6MOM
- x10 Burpees…KIDDING!
- x21 Dollys and hold
- x10 HTH and hold
- x21 LBCs
- x21 Double-time Flutter Kicks
Mosey back to parking lot for COT, but first…
- x20 Burpees
[Burpee Final Count: 160]
Moleskin
Who starts a COP with 20 Burpees? I mean, really…WTH, man? I’m calling BS on that before I even hit the deck. Jeez.
Another 10? What? Where did this guy come from? Doesn’t he know it’s Monday?
Wait…another 10? Man, who peed in his Cheerios?
Ten more?! Who does he think he is? GORUCK Cadre?
Another ten?!? That’s it. Take him out next time his back’s to us. Just take him out. Hurry. Yes, you. No, not me, I can’t get up off the ground.
Burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee, burpee and burpee.
Altitude Sickness
11 men gathered at South Charlotte Middle School this morning for the launch of Base Camp.
The Thang
-SSSH X20
-Squats X15
-CDD X10
-LBC X15
-Merkins X10
-Jog to baseball fields
-Dips X 15 and step ups X 20 – 3 sets of each
-Plank
-Jog to track
-Partner decline merkins – 2 sets
-1/4 mile Indian Run
-Plank
-1/4 mile Indian Run
-Lunge walk up hill
-Mini Jacobs Ladder – 3 times to the top, with five merkins each time
-COP – Squats and Wide Arm Merkins
Moleskin
-So we weren’t actually on Mt. Everest, in Nepal, at an altitude of 17, 598 feet. But that’s OK; we still managed get the heart rate pumping this morning.
-Kotters to 89… rejoining us in the gloom after taking a long winter break. Despite his long absence, 89 was moving at a fast clip this morning with fresh legs.
-Welcome to Cheese Whiz [FNG]… a Philly boy, as if you couldn’t tell.
-We will back out for Base Camp every Monday at 5:30AM at South Charlotte Middle School. It’s a perfect workout for an FNG — or anyone else — that craves the F3 experience, but is looking for a moderate intensity boot camp option.