Base Camp Better Late Than Never (on the backblast)
SMASH on Q for Base Camp, for all 8 souls it was a great workout, well led, great effort by the lads.
The Thang:
15 side straddle hop
15 Imperial walker
15 merkins
15 prison squats
8 jumping lunges
10 mountain climbers
5 burpees
Baseball field:
Left field: 10 wide arm merkins
Center field: 10 regular merkins
Right field: 10 diamond merkins (unsavory)
Baseball field (again):
Left field: 20 prison squats
Center field: 10 burpees
Right field: 5 jumping lunges
Hit the bleachers:
20 dips on the bleachers
10 incline merkins on the railing
Repeat 2x’s
100 yard runs with partners:
Down and back #1: 10 merkins
Down and back #2: 20 prison squats
Down and back #3: 5 burpees
5 mins of Mary:
10 flutter kicks
10 dollies
15 LBCs
10 bicycles
10 Russian twist
Moleskin:
Great effort by the Pax, unfortunately most of whom will go unnamed (sound off below) due to YHC forgetting to write them down. Notable effort by Marvel and Briquette though, keep it up guys!
Nice to have some light out so that we really don’t need the headlamps much anymore.
20th is Rookie day at Base Camp, Headlock the friends (or enemies, either way) for Coal Miner’s Daughter to lead us through the gloom.
Those Wall Walkers are INSANE
22 (1 FNG) eager men gathered in the shadow of CCHS for an early morning workout.
The Thang:
- Merkens x 30
- SSH x 30
- LBC x 30
- Mountain Climbers x 30
- Plank – 10 sec slow count – HOPS
- 6 inch Plank – 10 sec slow count – HAGGIS
Mosy to Benches at front of CCHS
- Jump Up x 20
- Decline Mirkens x 20
- Dips x20
- SLOW Squat x20
- PLANK – HOLD until Pax Completes set
Rinse and repeat 3x
Jog to front entrance of CCHS, Number off 1, 2, 3, 4
- #1 – Wall Walkers – Hand stand walk along perimeter wall on hands (60-70 ft)
- #2 – Bear Crawls up ramp to CCHS entrance
- #3 – Wall Runners – Hand stand mountain climbers on wall x20
- #4 – Crab Walk down ramp
Rinse and repeat 3x
1 mile cool – down jog to Carmel Rd via Little Ave. to Carmel Village Shopping Ctr. Run up two flights of stairs and around perimeter down stairs to parking lot.
Repeat 2x
Jog from Carmel Village Shopping Ctr to CCHS via Pineville Matthews Rd.
Naked Moleskin:
Classic moment when we were wall walking (yes on our hands) along the entrance of the CCHS academic building, when a passer-by (assistant principal) said ” Wall Walkers are INSANE’ nuff said!
Are Those Your Legs or Did You Ride in on a Chicken?
We were one Skywalker short of three dozen for a little bit of leg work. Okay–a lot of leg work (read: only leg work).
THE THANG
- Little baby jog to get the blood flowing, joints lubed.
- SSH x30
- Run to gate at top of hill
- I-Wokka x 20
- Run to gate at top of hill (faster than first one)
- Slow Squat x 20 (3 count down, 1 count up)
- Gallop to gate at top of hill (faster than 2nd one)
Jack Squat (Jack Webb for the legs)
- (n+1) Squat to Jump Knee Tucks / 4(n+1) Squats, where n = (0 to 7).
Mosey to rock pile, choose wisely, mosey to wall.
- Poeple’s Thigh Master x 1 min (People’s Chair, squeeze rock between knees)
- Stop Motion Lunge Walk x 40 yards (Hold lunge at bottom, take step on Q’s call).
- People’s Abduction x 1 min (People’s Chair, use manual resistance to push knees out)
- Reverse lunge walk (OYO) x 40 yards
- Calf raises x 20
- People’s Thigh Master x 1 min
- Stop Motion Lunge Walk x 40 yards
Mosey to return rock, mosey to hill.
- Sprint Hill x 1 (all belly starts)
- Sprint Hill x 2
- Sprint Hill x 3
- Sprint Hill x 4
- Sprint Hill x 5
- Bounding Sprint x 1
- Bounding Sprint x 1
- Backwards Bear Crawl up hill
Mosey to HS for COT
MOLESKIN
- This one was for all the walking candy apples out there. The torsos on toothpicks. You can’t expect to look like Flo Jo if you don’t put in the work on the lower half. These are the go muscles, not the show muscles. #paxgotback
- Quite pleased with the Jack Squats–me legs is burning. Maybe we move them to grass next time to save a little of the impact. Lots of possibilities with n/4n combo…
- Lunge walks make me feel like Forrest Gump every time: “I got shot in the buttocks.” I expect the same feeling tomorrow morning after the Stop-Motion Lunge Walks. Bad enough without weight–can’t wait to add KBs to this one. You’ve been warned…
- Lots of Larry Birds on the hill work. Busch, Swiss Miss, Turkey Leg, probably others. T-Claps to @GroundskeeperWillie (Stone Cold) for exterminating the ants. No ant, snake or staple bites reported from the Pax today.
ANNOUNCEMENTS
- The number of workouts in Area 51 has only recently eclipsed the number of Cottontail 2.0s, and we put him further in the rear view mirror with the addition of Fast Twitch, starting this Tuesday, May 21. Location: S. Charlotte MS. Time: 0515 – 0600. It will be pre-blasted, tweeted, etc. Turkey Leg and Sprague will Q up running, pain stations and running. If you are fast, they say they will make you faster. If you are slow, they say they will make you faster. If you hate running, they will make you hate running more. You’ll park at SCMS, but I think you’ll be exploring the surrounding neighborhoods. Headlamps are always a good idea. And remember: you don’t have to outrun the coyotes and packs of feral cats, just the guy next to you.
- If that’s not your thing, Skunk Works celebrates the paper anniversary this Tuesday. I will be leading us down memory lane by looking back at some of our favorite moments from workouts past. Skunk Works Greatest Hits.
- Seems like you should sign up for a bunch of stuff on the website: Mud Run, GoRuck, BRR, knee replacement surgery…
- Bugeater, the #HappyNebraskan, and his team have put together a Summer Kick Off Party on June 8 from 6 to 9 pm at Candlewyck Neighborhood Pool. Minimal Cost, Maximal Fellowship. Be there.
- Strange Brew and his crew are having a rooking day at Base Camp this Monday, May 20. This is the workout for guys who say they need to get in shape before they get in shape.
- June 3rd: New Monday workout at Carmel MS. Details to follow.
The Devil’s Turn Turnout Took Down the Devil Himself
10 Pax hit the Devil’s Turn this morning, leading YHC to believe that with Hydra there were few fartsackers in Clt South today. Devil’s Turn had the additional strong participation by 4 Metro Pax who were showing the CLT South Pax how to run 6 miles. Malkovich (obviously the best dressed of the crew), Chico, Furyk and Disney went off at 5:15 for a solid 6 miles, starting and finishing as a group with a pretty strong pace, while Turkey Leg, Swiss Miss, Moby and Skywalker did 4 (Skywalker looking particularly strong, keeping pace with the crew and looking strong at the end, keep it up!). Briquette made his inaugural appearance doing 3 miles+ with Fartleks (seriously man, you don’t need to get into it all on the first day!), well done! YHC pushing himself to 4.5 miles. Turkey Leg and Swiss Miss demonstrating why they are qualified to lead the new “Twitch” workout with some serious speed.
Great send off by Skywalker and good 2nd F after the COT, great to get to know some of the Metro guys as well as our other CLT South brothers.
Turkey Leg reminding the Pax of the new workout “Twitch”, making some of the Pax immediately start to wince at the sound of “running” and “speed” in the description hmmm…. probably shouldn’t go then, it might be hard. YHC will be there but I doubt you will be.
Malkovich with the reminder on the Memorial Day event, should be good, YHC is sad to have to miss it.
Track and Field
34 men started the day with a 45-minute punch to the gut… and it was great.
Today was old school. We ran to the track; we worked out hard; we ran to the COT. In summary:
- Running on the track at maximum speed… check
- Running on the field at maximum speed… check
- SSH, Squats, Merkins, Mary and Bear Crawls… check, check, check, check, check
Moleskin
- Thin Crust and Young Love… these guys have really been getting after it the past few months… looking strong out there today men!
- Fletch showed some pure speed during the relay sprints today. Could be the fastest in South Charlotte. You other speedsters better amp up your training. And speaking of speed… Bugeater was moving at a fast clip on the 400M sprints.
- Strange Brew is rockin the long hair these days… dare I say, looking a bit like The Great One himself.
- Run Stopper brought his sleeves today, but the guns couldn’t really be contained.
ANNOUNCEMENTS
- New South Charlotte workout – Fast Twitch – launches at South Charlotte Middle on May 21 at 5:15AM [yes, that is 5:15]; workouts will include heavy doses of running, but all men are welcome [if you are fast, this will make you faster; if you are slow, this will make you faster]
- Sign up for Aug 2 GORUCK by May 21.
- Sign up for Oct Mud Run by May 25.
- Be on the lookout for 2nd F opportunities brought to you by 2ndF Q Bugeater, the #HappyNebraskan.
- F3 Dads coming to Area 51 in June. Header on Q and will be sending out announcements soon.
Choppers in the Distance
21 Souls (including 2 FNGs) gathered in the shadow of the Regal 22 for Radar’s inaugural Q. A sign of bad things to come…he hurt us. And enjoyed it. (Posted by TR on behalf of Radar).
Mosey To Front of Theatre
- 30 SSH
- 20 mountain climbers
- 10 Merkin Jacks
Mosey to Fountain
- 10 Wall Jump Burpees
- 20 Dips (Right Leg Up)
- 10 Decline Merkins
- Repeat All- (Left Leg Up)
Mosey to speed bumps (partner up for pain stations)
- Work out will consist of partner drags between speed bumps. 6 total speed bumps (switch carrying partner each time)
- Starting at Speed Bump 1: 10 military merkins
- Partner Drag to SB 2
- 10 regular merkins
- Partner Drag to SB 3
- 10 wide arm merkins
- Partner Drag
- SB4 – 10 Mil. Merkins
- Partner Drag
- SB5- 10 Reg
- Partner Drag
- SB6-10 Wide
- (Should have been a partner drag here too, but Rookie Q already knows it all. Declined sage advice from Veteran Q)
Mosey to COP
- 10 Push up Jack Burpees on your own
- 20 Ski abs (cadence)
- 10 Carolina Dry Docks (Cadence)
- Repeat
Mosey Back to SBs
- SB 1: 10- one leg Spartan burpees , right leg up (Rookie Q ignored Vet Q’s impeccable recommendation to go with (5) 1-legged burpees here. Waved off Vet Q second attempt at a Q-Jack.)
- Bear Crawl to SB 2
- 10 squat jumps
- Sprint to SB3
- 10 Sister Mary Catherines
- Bear Crawl to SB 4
- 10 Squat Jumps
- Sprint to SB 5
- 10 Sis Mary Cath
- Bear Crawl to SB6
- 10 squat jumps
- 10 one leg burpees-(left leg up)
- Plank for group
Mosey in two columns, Indian run back (the long way) toward the AO (Minus TR who ran back with 50lb bag of sand)
Jail Break last 100 yards
Mary
- 51 Flutters
- 51 LBCs
- 36 Mason Twists
COT
MOLESKIN
- The naive farm boy from Iowa brought the pain on his first Q. Premeditated assault and battery with that merkin-jack burpee nonsense.
- Maul Pax starting to get some looks from the early morning workers at [UNNAMED SHOPPING CENTER]. It didn’t help that Radar dumps a bag of sand behind the building before the workout and takes off. Stealth tip: take off the ski mask next time.
- Thought we might have an issue with Plant Watering Guy at the fountain. Twenty guys roll up and start doing burpees at 0530 usually brings out the shoulder talkers. He just kept jamming to the tunes in his Beats. Nary a look.
- The Utz Chips lady seemed pleased to have the company despite (or because of?) it being during the partner drag portion of the workout. Friendly people are fun. Or fun people are friendly. Either way, be one of those.
- First Do-Ruck sighting of the season. That’s just stupid. Completely. Pointless, too. And yet….I can’t look away.
- Great work by the two FNGs this morning. Come back.
ANNOUNCEMENTS
- Sign up for Aug 2 GORUCK byt May 21.
- Sign up for Oct Mud Run by May 25.
- Be on the lookout for 2nd F opportunities brought to you by 2ndF Q Bugeater, the #HappyNebraskan.
- F3 Dads coming to Area 51 in June. Header on Q and will be sending out announcements soon.
Hill Mary, Full of Pain
The VSF was planted, and 15 men decided hitting the snooze button is no way to live. Nice, cool morning made the plaid & pleats of the #virtualkilt proper dressage. Enough weather talk, lets get to that thang:
Warm-a-rama (in cadence)
SSH x 25
Squat x 20
Merkins x 15
Mountain climbers x 25
Mosey to Loch Ness, admire the postcard like foggyness hovering above the water.
Ledge #1
15 dips in cadence, 15 jump-ups
Mosey to Ledge #2
10 dips in cadence, 10 jump-ups
To the grassy field of Loch Ness
Jack Webb ladder
1 merkin, 4 press…up to 5 merkin, 20 press
Back down 4, 3, etc etc merkin, 16, 12, etc etc press
Partner up
Set 1: 30 alternating high knees, flapjack.
Set 2: 15 knee-ups, flapjack.
Head to the wooden bridge, lunge walk across, jog to grassy knoll.
Hill Mary, full of pain
Set 1: partner #1 up hill, burpee, back down, repeato. Partner #2 does non-stop flutter until partner returns. Flapjack.
Set 2: partner #1 up hill, 2 burpees, back down, repeato. Partner #2, non-stop dolly. Flapjack.
Frehley’s Comet mumbles something about merkins, so we call an audible for 5 merkins.
Set 3: partner #1 up hill, 3 burpees, back down, repeato. Partner #2, non-stop in&outs. Flapjack.
Back across street to parking lot for drills:
High knees to half way point, drop for 20 mountain climbers, high knees to end.
A$$ kickers to half way point, drop for 20 mountain climbers, a$$ kickers to end.
Sprint to half way point, 10 merkins, sprint to end.
Sprint to half way point, 20 LBCs, sprint to end.
Back over bridge, lunge walk across, head to grassy field for Loch Ness partner relay:
Partner #1 runs half lap to ledge on other side, 10 jump-ups, completes other half of lap.
Partner #2 does 10 squats, 10 merkins on repeat until partner returns. Flapjack.
Collect the group, planks with alternating hand up/leg up. Alternating heel up.
10 more merkins for good measure.
Jog back for COT
Stop @ street for traffic full of #sadclowns and early rising spreadsheeters.
Jail break last 50 yds
COT
Moleskin
Great work by all today. In its 3rd week, F3Bagpipe has a strong, consistent group.
Nice to see last week’s FNGs (Chipotle & Long Distance) return for more downpainment.
Fast tempo today, we packed a lot into 45 mins.
Welcome Bird Hole, joining Area51 from metro. Like he said, just have to wake up 5 minutes earlier to join South Charlotte workouts. Thats what we like to hear. #earlyandoften
Happy birthday as well (tomorrow) to Bird Hole, who was practicing his new age today at COT.
Thoughts go out to our fearless leader, Haggis, who was feeling a bit under the weather. Get well soon.
Thats a wrap.
MT
The Naked Banana featuring Ray Charles
Shovel flag planted firmly in the ground and 30 Pax rolled in for the Skunk beatdown. No one took TR up on his KB basics class at 0515. #formconfidence
The Thang:
Ray Charles Lead
SSH x 25
Arm rotations x 10 each arm
IW x 20
Hanging Arm rotation x 10 each
2 hand swing x 20
1 hand swing x 10 each
1 arm swing alternating x 10
Clean jerk x 10
Goblet squat x 10
Clean and press x 10
Goblet squa to press x 10
Around the Wrold x 10 each
Louganis x 10
Mason Twist x 10
Figure 8 curl x 10
1 arm swing and pull x 10 each
Bananas L
Partner up like sized bells
Man makers while partner runs 2 laps
Flapjack
Alternating kb curls while partner runs 2 lap, flapjack
2 kb military press while partner runs a lap, flapjack
1 kb squats while partner runs a lap, flapjack 2kb bench press while partner runs a lap, flapjack Dying cockroach while partner runs a lap, flapjack
Mary the bell
Flutter with bell x15
Rosalita with bell x15
Twists with bell x15
Lbcs no bell x10
COT
Moleskin (posted for Bananas):
Walking up to hear Bulldog in parking lot asking for hard commits to go ruck at 5:20am. He advises that it’s in the summer so it’s not even hard… Manmakers aka Bananamakers were not as well received as planned. If TR hasn’t already mastered an exercise then its actually not a good exercise. #belltoobig? Brown said I didn’t have the coconuts to name them Bananamakers.
Missed my cadence on first round of Mary, rookie o2 deprivation combo mistake.
I enjoyed leading the group and really appreciate the encouragement from Hops, Stone cold, and Bulldog in forcing me into duty. As my father advises in old school fashion any time i complain, “If it was easy women and children would do it.”
Prayer request: Keep Matlock and family in your prayers, Pray for Ray Charles and family as he leaves for AIA camp in CO for a few weeks.
Philippians 4:13
I can do all this through him who gives me strength.
The Backblast Didn’t Show Up Either
5 waterproof Pax ventured into the gloom to start their week with a downPAINment. For their commitment, they were rewarded with a break in the rain at 5:29.
Jog to far end of parking lot and back for…
COP
- SSH 25
- Merkins 20
- Squats 25
- Merkins 20
- Imperial Walkers 25
- Merkins 20
Playground stations
- 10 Pull-ups
- 20 dips
- 30 squats
Rinse and repeat x3
Mosey to building
- People’s chair
- Balls to wall
- People’s chair
- Feet on wall declines 10
- Squats 20
Mosey to track
- Lap around track
- Burpees 10
Back to building
- LBCs 25
- Bicycle
- Dolly
- Heels to heaven 15
- Wide arm Merkins 15
- LBCs 25
- Low slow flutter
- Rosalita
- Russian twist 15
- Stagger arm Merkins 16
- LBCs 25
Suicides: 5 rounds
- Sprint
- Backwards out, forwards back
- Karaoke right
- Karaoke left
- Sprint
COT
Moleskin
Snowflake’s inaugural Q was interrupted by the inclement weather, although obviously the inclement weather didn’t interrupt the other 20 Matrix regulars’ fartsacking, thank Goodness.
Since most Matrix pax didn’t bother showing up, apparently neither did the Backblast. #cobains
“Adapt. Improvise. Overcome.” That should be the name of this post, since Snowflake did all three in spades — impressive for a first time Q to be flexible enough to modify a rain-workout on the fly like he did. #tclaps Don’t worry, brother, we’re going to get you back out on Q ASAP so you can lead the workout you planned to lead.
Pro Tip: don’t run through puddles next to Psycho T — there was so much splashed water that I though a Mac Truck had raced past me. #soaked #clydesdale
Roughing the Passer
30 men posted at The Matrix for Psycho T’s first QIC experience.
The Thang
SSH X 20
IW X 20
Combo platter – Merkins; Peter Parker; Parker Peter; Mountain Climbers
Prisoner Squats… with S-L-O-W count for maximum impact on the quads
10 burpees on your own
Find a spot on the all for Peoples Chair, with 30 shoulder presses
Back to the field for some cone drills
– Bear crawl
-Lunge walk
-Crab walk
-Broad jump [or Bunny Hop]
-Partner wheelbarrow
To the playground, for three cycles of:
-10 pull ups; 20 step ups; 20 dips
-Run to track and back
Back to the field for shuttle runds done on two man teams
-Sprint out and back [100 yards] while partner does merkins; flapjack
-Sprint out and back while partner does wide arm merkins; flapjack
-Sprint out and back while partner does stagered merkins; flapjack
-Spring out and back while partner does diamond merkins; flapjack
Close with 5 minutes of Mary, including lots of Superman and modified Superman stuff
Moleskin
-So, Psycho T starts us off with a verbal disclaimer. Something like, “If I break you, remember, I’m not a professional trainer.” Then a quick ball-of-man prayer… good way to get started… then we were off to the races.
-Good first-time Q by Psycho T. Plenty of cardio and strength work today. Heart rate was high for 45 minutes.
-Random observations:
- Bulldog had a light weight hoodie this morning… good look for a young lad from across the pond.
- Runstopper left his sleeves at home, but hey, when you’ve guns like that why not?
- Tiger Rag… in a very un-Tiger Rag like fashion was wearing a watch that was five minutes off today… I had always assumed Rag synced up with an Atomic Clock every morning??
- Is it possible to “fall down” during a crab walk… yes it is, as I did this morning.
- Triple claps for Snake Bite [formerly know as Ice T]… he has been working out with a vengeance over the past few months, and it shows. Inspriration!