DISCLAIMER: Don’t sue me, F3, Waxhaw, other Pax and please modify if needed.
15 Pax joined me at The Floater for a journey around Waxhaw that would mainly lead uphill. I promised a solid workout and I think all Pax would agree that it tested their endurance. Other than Zin hating the Merkins, there was zero complaining which was refreshing and partly because no one could breathe!
Warmup:
Run around block back to start and circle up – Foley came in hot at 5:30 but we started our Mosey without him but I changed Weinke to pick him up.
The Thang:
DISCLAIMER: Don’t sue me, F3, Waxhaw, other Pax and please modify if needed.
Mosey to the bottom KeithJongHill.
I pulled a fast one on the Pax.
Mosey back up KeithJongHill – Pax almost in unison…We just went that way!
Stop at the second stop sign. Mary until 6 was in. Chainsaw, give me a 10 count. 10…………….9……………8………………………………..7…………………………….6…… Lets Mosey!
Mosey toward train tracks. At the tracks, we all were almost taken out by a semi that just so happened to be making a Long Island Left directly at us (Pulling out my inner Yankee). Safely across the street we ran to the bottom of the hill and stopped…Zinfandel said, “Let me guess…Merkins”. How right you are! This guy is in a challenge and needs to get some numbers. 10 Merkins OYO.
Lets Mosey! We start our journey to Bad Idea. On the way, we stopped a few times to knock out some Merkins and wait on the 6. At the church near Bad Idea, we grabbed some wall to catch our breath.
Recover
DISCLAIMER: Don’t sue me, F3, Waxhaw, other Pax and please modify if needed.
The Triple Triple (the nickel wasn’t happening although it felt worse than any triple nickel I’ve ever completed!)
First stop sign 5 Merkins – your welcome Zinfandel
Second stop sign at the top of what seemed to be a mountain… 5 merkins. Repeat x 3. Pick up the 6.
Mosey back down Bad Idea to the stop sign. Zinfandel, “If I have to do one more Merkin”… Audible. 10 Burpees OYO. Your welcome.
Start the journey back. Stop along the way for Speed Skaters (20 per leg).
Stop at the stop sign across from the wooden bridge. I throw the headlamp in strobe mode and a few of us grabbed orange flags. Cross the bridge and grab some curb..6 mins ish to go.
Mosey across 16 back towards AO.
Grab a bench
Mosey around the block towards AO…I was quickly reminded by Zinfandel we had 1.5 mins left. Thanks buddy, I got this. All you got back to AO… 30secs to spare.
The Moleskin:
DISCLAIMER: Don’t sue me, F3, Waxhaw, other Pax and please modify if needed.
ALL PAX KILLED IT TODAY and didn’t get scared off knowing there would be some running involved..nice work guys!
The morning started out with Shake and Bake ending his pre-run with glass embedded in his foot. We hope for a quick recovery
Deflated, Moneyball, and Easy Button, set the pace while Recalculating, and Rockwell were hot on our heels. Heading to Bad Idea I took a wrong turn and all Pax that attended Chiseled the previous day said…here we go again. Sorry guys, even with a bright headlamp, I still am a one-eyed guy. Money Ball guided us to the fun that was about the transpire. Everyone that posted today should thank me for the solid cardio, chest, leg and tricep workout…hold the applause.
Some Clydesdales, if you will, are gaining on Gazelles. It is great to see how hard all you guys are working…keep it up! Thanks for letting me Q, tomorrow should be even more fun!!
Thanks, Moneyball for taking us out.
Announcements:
DISCLAIMER: Don’t sue me, F3, Waxhaw, other Pax and please modify if needed.
Bone Frog Saturday
Turkey Christmas Weight loss challenge: Each post is 1 pt – see Zinfandel at AO’s to weigh-in
December 7th Briarcrest drawbridge will be lowered. 3FF33 awards – be there if you dare!
Christmas party Nov 30 – $25 per head – Banjo may burn a couch
20 men joined me at Chiseled for what started out as a hot mess and some may say ended as a hot mess. I spent the night before working on my Weinke as well as a planning a playlist to get the party started, they both fell short. I overslept, forgot my Weinke and the CrossFit soundtrack that was playing on my speaker almost caused Old McDonald to destroy the speaker!
Warmup:
Lets Mosey: Jog 25′ and circle up.
The Thang:
Things get messy – I made it all up as I went and it was obvious!
Split into 2 groups, groups partner up:
G1 – Partner up
G2 – Tire Flip – Even more of a mess – not prepared for pax numbers
Groups Switch
G1 seemed to have a much more organized tire flipping. Mostly because yours truly was not leading the group.
They ran a short distance and back while one pax flipped the tire. G1 and G2 done.
Groups come together and keep the same partner.
P1 – Run to the halfway mark in the parking lot and back.
P2- Plank – All but one Pax planked, he did LBC’s. Complete 2 rounds. Mary until 6 is in.
Next:
P1 – Run to the halfway mark in the parking lot, complete one Burpee (most pax did a burpee) and back.
P2- Hold Al Gore while P1 runs. Mary until 6 is in.
Run bricks back to the storage area.
The Moleskin:
All Pax worked hard today and didn’t ask too many questions, my plans were so jacked up questions didn’t matter. Wedding Singer is no longer a 6 that’s for sure. He killed it today.
To all Pax I apologize for the lack of preparation and the mass confusion today, I will not disappoint tomorrow at The Floater.
To all Pax that plan to Q Chiseled, plan to spend extra time on your Weinke, this is not an easy site to Q!
Thanks for asking me to Q Banjo, you may be regretting it… Ha. Thank you Old McDonald for taking us out!
Announcements:
Grab shampoo and soap for Dancing bear.
Queen South in Waxhaw is now open for business!
Bottle Cap is collecting men’s dress clothes for Charlotte Men’s Shelter – Bring Friday to Impromptu if possible.
Bible study at Five Stone Wednesday mornings 6:15-7:15, all are welcome and breakfast is included.
Christmas party Nov. 30th – See Union County Slack channel for sign up. $25 per head.
Last but not least…Bone Frog this Sat.
The 2nd installment of the first Wednesday of the Month AMRAP/WAMRAP (McGee will be paid royalties for the name!) took place today on a perfect 50 degree morning.
The THANG:
12 of us busted tail around Marvin Ridge HS, even if some of the “lifting rocks” selected weighed less than my trusted Bluetooth Speaker. With about 2 minutes before start, there were only about 7 of us but we were prepared to work and improve/establish baselines.
Here is how we did today:
| PAX | Date | # Laps | Date | # Laps | Difference | Stations: | |
| Abacus | 11/7/2018 | 6.0 | 1- Dips | ||||
| Boitano | 11/7/2018 | 5.0 | 2- Donkey Kicks | ||||
| Boucher | 11/7/2018 | 5.6 | 3- Curls | ||||
| Bratwurst | 10/3/2018 | 4.5 | 4- WWII Situps | ||||
| Dana | 10/3/2018 | 4.5 | 11/7/2018 | 5.2 | +.4 | 5- Merkins | |
| Dasher | 10/3/2018 | 6.5 | 11/7/2018 | 7.2 | +.4 | 6- Overhead Press | |
| Das Boot | 10/3/2018 | 4.5 | 11/7/2018 | 4.6 | +.1 | 7- Burpees (1/Lap) | |
| Escobar | 10/3/2018 | 5.5 | |||||
| Goodfella | 10/3/2018 | 6.5 | 11/7/2018 | 7.3 | +.5 | ||
| Hollywood | 10/3/2018 | 6.1 | |||||
| Huggy Bear | 10/3/2018 | 5.1 | 11/7/2018 | 5.4 | +.3 | ||
| Johnny Utah | 10/3/2018 | 5.1 | |||||
| Joy | 10/3/2018 | 5.1 | |||||
| Lazy Boy | 11/7/2018 | 4.0 | |||||
| One Star | 11/7/2018 | 6.0 | |||||
| Posse | 10/3/2018 | 4.5 | |||||
| Rockwell | 10/3/2018 | 5.0 | |||||
| Shop Dawg | 10/3/2018 | 4.4 | |||||
| Soft Pretzel | 10/3/2018 | 4.5 | 11/7/2018 | 5.3 | +.5 | ||
| The Grease Monkey | 10/3/2018 | 4.2 | 11/7/2018 | 4.3 | +.1 | ||
| Wedding Singer | 10/3/2018 | 4.6 |
Moleskin:
Great work by everyone who came back after WAMRAP #1 (Dana, Dasher, Das Boot, Huggy Bear, Soft Pretzel, The Grease Monkey, YHC) and to the Pax who tried their first WAMRAP (Abacus, Boitano, Boucher, Lazy Boy, One Star). I believe everyone was satisfied with their performance today, but should find strength in the fact that you came to compete. We look forward to beating the scores improve even more next month. For those who Fartsacked or chose another workout, don’t be afraid to come out on 12/5/18.
Announcements:
Vagabond this Saturday starting at 630am, Hickory Tavern Providence Rd and 485.
F3 Event @ Great Wolf Lodge this Friday night. Workout on Saturday.
F3 SOB Christmas Party. 11/30/18 at Providence Downs South Clubhouse.
Boitano’s VQ at Cerberus this Friday, 11/9/18. Go get it, brother!
YHC took us out in prayer!
It was fantastic for 13 gentlemen and Semi Gloss.
Warm up jog plus some exercises
Speedbump work – wide armed merkins, diamonds, dry dogs – 10 @ each
Mosey to the rock pile at bottom of MH and partner up.
Partner 1 runs while partner 2 does rock work – curls, push press and tricep extensions – 3 rounds
Indian run up and down MH x 2
Hill and stomach work at the hill to the side of the theatre.
Observations
YHC at least knew 4-5 of the 14 pax. Solid 35%. That’s what you get when you post SOB twice a year.
Many strong efforts noted but the skinnier Tolkien aka Happy Meal was crushing it
Squid needs some F3 marketing material to hand out – told him to request from Alf
Apparently slippery wet hills are frowned upon – as are back scratchers
BB’s should be 140 words or less. Welcome.
All vets, no disclosure (implied), let’s roll….
COP
Wide-arm Merkins x 10 IC
Peter Parkers x 10 IC
Mountain Climbers x 10 IC
LS Squat x 20 IC
Freddy Mercury x 20 IC
The Beast (at medians near 51)
Round 1: HR merkins
Round 2: Squats
Round 3: Diamond merkins
Round 4: Jump squats
Round 5: CDDs
Round 6: Freddy Mercury’s
Bermuda Triangle (x3)
Grassy Knoll: plank walk across width of grassy knoll; 10 jump squats
Playground: 10 pullups
Round-about: 10 Mahktar’s
Rock work
Curls, squats with rock, merkins on rock, skull crushers on 6
Done
Moleskin
I rushed in with 2 minutes to spare as my garage door spring broke this morning and had to scramble to find M’s keys. All good. Runstopper asked if I did my hair this morning, negative, and promptly also praised my nicely trimmed beard. Why thank you RS!
Haze was very pleased with the call for wide-arms right out of the gate, and again complimented my LS squat rotational prowess.
The Beast is meant to be 6 rounds of 6 called exercises at 6 stations; at least that is what I understood. Anyways, got some flack for the call to do the HR merkins and squats down and back #aggressive. HR merkins continue to suck; Lorax mentioned it may have been the earliest his arms were shot at F3. I agree. Snuka was flying; has to be PEDs right? Utah receives kudos for his version of the jump squat aka bunny hops.
Also received some kind feedback on my version of the Bermuda triangle. Hey, it had 3 locations, doesn’t that constitute a triangle? no matter how obtuse? Boom! Several refuseniks on the plank walk, not sure why but will investigate. The Mahktar’s call was again highly appreciated from the pax and don’t think I heard a single complaint.
Rock work had to be abbreviated due to time. But this is where Haze saved the lives of many men. During the call for skull crushers, in the parking lot drive, Haze selfishly alerted the pax to an oncoming car. Thank you PH. Seriously…should have moved those off the thoroughfare.
Puddin Pop took us out with a thoughtful prayer touching on how blessed we are to have our health and this group. Aye.
Until next time.
8 pax flat out refused to hit the snooze button and came to brave the dangerously misty conditions this morning to get in some miles and merkins.
Warmup:
Run long way to front of high school, then IW x10 IC, Merkins x10 IC, 6 Count Burpees x10 IC
Thang:
Run to high school parking lot, various lengths of sprints with merkins, dry docks, jump squats and burpees in between;
Then to middle school in front of the steps; merkins, diamond, stagger L, R, wide arm all x5 IC; then partner circle around the bus lots; 10 Hand slap merkins when meet; completed 2x
Straight shot from there to the front of the middle school; bench work; 15 step ups, derkins and dips; all x2; 10 6 count burpees
Run to end of drive up to Cuthbertson Rd.; 10 merkins IC, 20 jump squats IC, 10 dry docks IC, then run back to front of middle school
Loop around; complete Merkins, jump squats, lbc’s, start at 9 each, at every half lap reduce by 1 until finished
Ended day with some sprints with recovery jog around the parking lot; Total a little over 5 miles
Moleskin:
Nice work by all, good to have site FNGs Burpees McGoodfella and Landshark, both were out towards the front all morning. Look forward to seeing them back out again soon.
Botttlecap killed it on the loop at the end. Does that mean he sandbagged the beginning of the workout?
Moneyball was carrying a jacket around for some reason. And just happy that calf raises aren’t allowed at this ao.
Halfback and Stub Hub both working their way back from 3 weeks of vacation. That was together, right?
Easy Button loves him some Ignition, overheard saying to his M that he can’t wait to Q it and show us what a real Q can do.
Just a really fast crew out there today, peeling back for the 6 was actually encouraged but not necessary due to the fact that we were all bunched together pretty well. Thanks again for the continued support of the newish workout and look forward to some of the Flash guys coming over and joining us soon for a change of pace.
Announcements:
Church on the Street; see Bottlecap for sign up
Open Door bible study; Sundays, Five Stones at 7am; no pre-work required; just come and listen
Christmas party 11/30-Providence Downs South
February 12th was YHC last official Q, not counting what Purple Haze, Sensei and Lois did to lead my Q’s post surgery(everyone’s responds Benny that sucked). About 6 days later, my life for better or worse changed when I got hit by a car at the intersection of Rea Rd and Ballantyne Commons Parkway. It’s been a rough nearly 9 months of recovery, I’ve truly gained more than just the 1st F aspect of F3. If it wasn’t for the various pax South Charlotte in Area 51,Sons of Ballentine, Western Union County, as well as F3 Nation not sure if I would’ve gotten through the past 9 months.
Now onto the main event: YHC as stated before hasn’t Q’d since on February 12th 2018. On November 12th 2018, exactly 9 months since my last Q at Basecamp will be my first Q back post surgery. Fair warning, Jack Webb and Plankers Delight will be on deck two of Goonie’s favorite exercises. We will do our best to get to 2 miles in the workout, leaders have the possibility of getting greater than 2 miles. We will also be paying homage to our Veterans with Veterans Day being over the weekend.
Nevertheless, it’s been a tough road to recovery to get to the point where I’m able to be the Q for a workout. I can’t make any promises that I’ll be to the form I was back on my February 12th Q throughout the workout. Just know, the workout will test you and will be a great way to kick off the week. This will also be YHC’s last Q as Basecamp Site Q, with switching teaching jobs its been increasingly harder to post during the week. I promise it’ll be a great workout and you’ll for sure be sore afterwards. Here’s how the day will start:
5:00 AM: Base Camp Pre Run 2 mile route multiple options.
5:30 AM: Main event starts
I hope to see you with me in the Gloom November 12th.
8 men posted to get Monday off the right way. Even if it was raining a bit.
Most PAX stayed in the dry warm car until about 5:29. Not Firemen Ed. He was out early warming up with a KB when I arrived. Nice solid warm up.
The Thing:
Mosey around the parking lot a bit. Circle up on the concrete headed toward the track. Do some IW, Low Slow Squats, Merkins and Plank Jacks.
Partner Up. Size, speed, good looks, don’t matter.
P1 Runs to bleachers for 15 supine pull ups, 15 derkins and 15 dips. Returns up the stairs to meeting spot.
P2 Runs a hot lap around the track and returns.
Team combines for 30 old skool sit ups.
Flap Jack and continue the rotation for 3 rounds.
Peoples Chair with some arm raises as the PAX finish up the track/bleacher work.
Mosey to other side of parking lot for Plank Walk/Merkin bonanza.
10 Merkins, plank walk left, 9 merkins, plank walk right, 8 merkins, plank walk left – all the way down to 1.
Head back towards cars for team suicides along the basketball goals. P1 runs to first goal and back, tags P2 who also runs to first goal. Repeat for 2nd goal, 3rd goal, and end of the parking lot. Goonie poured it on at the end of the race in an attempt at first place, came up 5 yards short to Smashed.
Find a nice wet spot in the lot for Mary. Flutters, One legged Flutters, Other Legged Flutters, LBC and Freddy Mercury.
Done.
Moleskine:
I don’t make it to Base Camp often but it’s always a good time when I do. And as for “moderate” they are sandbagging it. All the PAX were out there crushing it. Thanks to Goonie for the invite to Q. Good to see Mailman and Smash, not sure I have posted with those men before. Thunder Road was well prepared for some street running in a high viz sleeveless shirt, but we stayed all on campus today. Hannibal was running strong and always the first man up from the abyss of the track when his group was on the hot lap. Good to partner with MAD, might be the first time I have seen him without a Ruck on!
Announcments:
Thanks to Smash for the take out and the Prayers for Goonie’s business partner who lost his son to an over dose two weeks ago. Just another reminder why the Joe Davis Run is a big impact on the community to break the cycle of addiction.
-Alf
The Warm Up:
Mosey down main school road and play Chicken with buses leaving and enter front of Middle School from the bus lot area.
Disclaimer
15 SSH- cadence
15-Imperial Walkers- cadence
15- Merkins on my Down-
The Thang:
Moleskine
I appreciate Moneyball and Posse taking the time to School us Pups on leading the PAX in the future as the Q, it definitely helped. Although today was wet and my feathers got a little ruffled early on when I forgot my third warm up exercise the PAX took it in stride and just carried on by jumping on the ground into merkins.
I was shocked there was no mention of BONEFROG since the day is fast approaching.
The PAX did seem more quite than usual today- was it the rain? was it recovery from the weekend? according to Fuse Box it could be cause the Q was good and everyone was busy. According to Zen people needed to focus on counting to 15. It was a pleasure leading this group of fine men today and everyone being patient with my first
Thanks to Foundation for twisting my arm last week and saying I needed to Q today and pop my cherry. I must say I was a bit nervous over the past few days knowing the big day was coming and the questions that would come afterwards of being a VQ……..wonder if they will like me like ? will they accept me ? will they ask me out again? how do I compare to the others they have had in the past?
I guess only time will tell and it was a huge relief getting this behind me..
Announcements:
Dancing Bear still collecting toiletries for Shelters– maybe be in need of other things as well, stay tuned
Clyent Dinner workout- Food Lion parking lot in Waxhaw 6:30 pm and beers to follow at Dream Chaser or Queens South.
5K coming in Braircrest to raise money for swim team/lesson in March