Because Japanese jet lag is a vicious mother, YHC set 17 alarms to make sure this week’s edition of Base Camp was not missed. Sleep was choppy, broken, fitful which rendered YHC irritable and punch drunk albeit determined to lead the PAX thru a workout of moderately biblical proportions. As YHC turned onto Strawberry from 51, a ghostly figure who eerily resembled Goonie was seen running away from the AO. Did YHC miss the pre-run tweet, slack, or smoke signal? Apparently, Site Q attendance is optional as Goonie was never spotted again until COT, where he mysteriously emerged from the gloom. Nevertheless, here is what went down for the 11 PAX who chose to begin their week the right way.
Slow Mosey around parking lot. High knees, Karaoke left and right, butt kickers all mixed in. Any late arrivals? No, sir. Move on to the front SCMS parking lot.
COP
Right on Strawberry, 7 Merkins at each road hump, to Rosecliff. Mary to wait on the 6.
7’s on Rosecliff (YHC flew on a 777 from JFK to Tokyo and back, hence the 7 theme. Original? Hardly. Effective? Definitely.)
Mary
Mosey back towards SCMS. 7 Merkins at each road hump. Congregate at rock pile near the outside bathrooms. Mary to wait on the 6.
Pick lifting rock. Perform called exercise. Drop rock (gently). Run to the bleachers for 7 Derkins. Return to your rock. Rinse and repeat.
Mary
Mosey to basketball goals. Old fashioned suicides. Squat Hold. Plank Hold.
Done.
Moleskinny
YHC believes it was the 2nd rep of Imperial Walkers that caused Area 51 legend Gummy some issues. Evidently, the earth beneath Gummy’s feet suddenly opened up and almost swallowed him whole, as he crumbled to the ground in a Clemson heap. Hence, the BB title (use your best Howard Cosell voice; for the younger PAX, YouTube it since you have no idea who YHC is talking about). The PAX was relieved to hear Gummy chuckle, which subsequently unleashed uncontrollable laughter at his expense. “Oh man, I just fell down.” Why yes, yes you certainly did. Concern for The Accountant was obviously high since NOT ONE PAX offered to help him up, YHC included. Are we collectively missing the empathy gene? Nah, we just all needed a good laugh. Thank you, Gummy. Mission Accomplished.
Solid group effort today. This workout was in Spackler’s wheelhouse as his mumblechatter level was low and effort was high, consistently leading the PAX with Gummy, Hopper, and LaZBoy in tow. YHC’s recent 2-week Japan trip was sans exercise, hence the need to rebuild soccer arms with “meat and potatoes” exercises. Geraldo put down the ruck long enough to post and put in a sold effort. The 7’s were tough because Rosecliff is no joke, but Snoopy and Damn Gina hung in there and got it done. Thunder Road expertly performed Site Q duties by monitoring the PAX. Well done.
Always a pleasure to Q at Base Camp. Thanks to Goonie for the opportunity.
YHC has no clue who did the take out, but it must have been inspirational.
20 bad hombres MAde Fast Twitch Great Again doing a conservative workout celebrating ‘Merican leadership in Providence Plantation. 9 segments were created (and if they were the same, they were renamed…. aking to NAFTA > USMexCanada Accord). Awards were given to the non-deserving segment losers in COT, in line with the Democratic principles of redistribution of weath. Everybody wins today. Check Strava to see how well you did… or didn’t, do. No Strava? Your effort doesn’t count. Even Paper Jam is on Strava. Get with it.
Segment Names:
Thanks everyone for being a good sport about this morning’s workout. YHC was making no statement of political lean this morning, just like CNN or FOX news… totally impartial. If you are looking for another dumpsterfire of a qorkout, somehow YHC has the Q at The Brave Friday.
Honored to lead and thanks for the invite. And means a lot to be posting again in the gloom with you guys.
*If you missed SPEED FOR NEED at the Komen Race this weekend, and want to be inspired, please watch what is probably the best video yet >>> SFN at Komen Race Event Video
#WHOPUSHESWHO
JRR Tolkien
Hops gave me proper 48-72 hour notice that I was scheduled to Q today. Not enough time to get into proper QIC shape but you can’t refuse once you’re on the list and the ink is dry.
The Thang:
15 Merkins IC
10 burpees
Run to pavillion benches and tables
5 rounds of 20 derkins
20 step ups 10 a leg
20 dips
Head to field
Partner up, p1 run accross field and back p2 reps until team total complete.
250 merkins
250 squats
250 Freddy Merc’s
100 dry docks
Rocks w partner, P1 Run up hill and back until total of the reps below are complete.
250 two hand presses
250 curls
250 tri extensions
Moleskine: Today was a good reminder for me of why F3 is so successful and so important to so many. I saw a ton of friends and also was reminded that I could be in a lot better shape by running around in the gloom with the fellas again. As usual I don’t come up with any inventions or new exercises, or convoluted ideas, just run or finish your reps, pretty simple. Thank you all for following the lead and I look forward to getting back out there.
IGNITION – SandBags with Pole Work – Read More for Clarity
Thought we had an even dozen for Ignition but Chicken Little was only teasing us with his presence. He was there to pre-run. #Sandbagger.
Fast mosey to high school entrance. Disclaimer given as we ventured up Moneyball Hill.
Circled up for a quick Christopher Columbus warmup:
14 SSH
9 Merkins
2 Burpees
THE THANG
Light pole work in Champions Forest
10 Merkins and 10 Bomb Jacks at each light pole
Mosey to Cemetary entrance with some T-Merkins along the way. Walk dark path through Cemetery into Lawson. More T-Merkins. Mosey to Deermeadows where somebody left their garage open with gear (Thanks Transporter)
Everybody grab a Sandbag and run down to bottom of hill. 5 Sandbag burpees and run back to gear garage. Grab Kettlebell or Metal pipe. Run it up to top of Hill. Shoulder presses. Leave weights and run to bottom.
Triple Nickel-ish
5 sandbag burpees at bottom
Run up hill with Sandbag
10 Shoulder presses with KB/Pipe
Run back down with Sandbag
Rinse and repeat 5 times
Put gear back and mosey to Clubhouse playground. Teams of 3 for pull-ups and dips. P1 does pull-ups until failure. P2 and P3 do dips until their turn. Repeat.
Mosey back to Cuthbertson past Recalculating’s House (free post on GroupMe). 4 long sprints to finish it off.
MOLESKINE
We got in the required 4+ Miles. Explored new territory. Visited a cemetary. Ran through VERY dark areas (bring head lamps to Ignition if you got them). And ran up a HORRIBLE hill.
Great work by all. Bomb jacks are not fun. Dasher smoked the pole work (light poles – get your mind out of the gutter). Sandbags sucked up hill. Hollywood and Halfback crushed it. Good thing it was dark by the playground so nobody could see my soccer arms struggling on the pull-ups. Nobody had to go back for the 6 since everybody busted it today. Very impressive.
FLASH – We Did a Few Merkins
13 PAX to a mildly fast mosey to middle school entrance. Disclaimer while planking up.
Circled up for Warm-Up:
Plank while stretching out Calves
25 Merkins
15 Imperial Walkers
15 PP
THE THANG
Hit the Light Poles in front of both schools to the Hill
10 Merkin with Cross Mountain Climbers at each Pole – Circle back to the 6
Triple Nickle at MoneyBall Hill
Carolina Dry Docks at the bottom (25/20/15/10/5) and 5 Bomb Jacks at the top (Boom) – Mary waiting for the 6
Mosey to the Amphitheatre for some bench work with a pit stop at the corner with 25 Double Count SSH in honor of Big10
Finish Mosey with another Triple Nickle
Dips at Amphitheatre (25/20/15/10/5) and 5 Inclined Bench Merkins at the School – Mary led by Southern Belle to wait for the 6
Mosey to steps behind the HS.
5 SitupHipups past top of stairs near the turn and 5 Smurf Jacks at the bottom. Up Stairs front, back, side, flap jack both up and down.
Plank waiting on the 6 into Extra Merkin work just to enhance any burning.
5 Diamond Merkins in Cadence
5 Hands out Merkins in Cadence
5 Hands flipped at your waist Merkins in Cadence
5 Hands out past your head Merkins in Cadence
Mosey to Transporter’s Shed – Plank Jacks led by Posse
Back to home base hitting every light pole with 6 Plank Rotations
FLASH MOLESKINE
Everyone worked really hard and complained a normal level. It was a workout that may hurt worse tomorrow than today.
It was good to see absolutely everyone push it including Posse after his detailed workout over the weekend that was OVERSHARED on Groupme. Gerber and Southern Belle did an awesome job staying out in front, but behind Double Stuffed (awesome name) just shredding the course and all of us in the process. Nice job DS. The rest of the pack pushed through each and every exercise with no complaints.
Shout out to Jim (our FNG originally from St Louis) – hockey fan. He pushed it really well on what was a hard workout for someone that does not do push ups every day. Hope to see Jim Back.
ANNOUNCEMENTS
Thank you from Dancing Bear on the donations of Shampoo and Soaps to Homeless in Union County. Going really well and will continue to collect.
EASY BUTTON VQ tomorrow at Commitment
ZINFADEL VQ Wednesday at Chiseled
PRAYER
Thank you BC for taking us out.
Week 5 is in the books and the Top 6 continue to push the pace and create separation with remainder. This week saw some big losses from few, many with no change or afraid to record weight, and few that added some back on. Either way all those that record a loss this week vs. last are safe from our weekly punishment. Everyone else who failed to weigh in or added additional weight back in preparing for the fall weather are rewarded with 250 Bobby Hurleys.
Below is overall standings as of 10/8/18
| Rank | Name | Team | Total % Lost | Lbs Lost | Weekly % Lost | Penalty (Y/N) |
| 1 | Zinfandel | Briarcrest | -8.95% | -22.6 | -1.27% | No |
| 2 | Fuse Box | Briarcrest | -8.03% | -20.4 | -0.67% | No |
| 3 | Chicken Little | Briarcrest | -7.50% | -17.2 | -1.11% | No |
| 4 | Dana | Quellin | -6.80% | -17.3 | -1.57% | No |
| 5 | Doughboy | Lawson | -6.69% | -18.7 | 0.00% | Yes |
| 6 | Wedding Singer | Millbridge | -5.91% | -16.4 | -0.74% | No |
| 7 | Run Flat | Chimneys | -3.82% | -9.2 | 0.00% | Yes |
| 8 | Damascus | Wesley Oaks | -3.69% | -8.8 | -0.43% | No |
| 9 | Dancing Bear | Briarcrest | -3.50% | -8.2 | -2.63% | No |
| 10 | Southern Belle | Briarcrest | -3.31% | -6.2 | -1.36% | No |
| 11 | Maple syrup | Lawson | -3.23% | -7.2 | -0.73% | No |
| 12 | Tupperware | Lawson | -2.68% | -5.4 | 0.00% | Yes |
| 13 | Shake & Bake | Millbridge | -2.65% | -6.0 | 0.00% | Yes |
| 14 | Foundation | Lawson | -2.49% | -5.6 | 0.78% | Yes |
| 15 | Jingles | Millbridge | -2.39% | -6.0 | 0.49% | Yes |
| 16 | Schneider | Briarcrest | -2.38% | -5.4 | -0.98% | No |
| 17 | Posse | Lawson | -2.38% | -5.4 | -0.97% | No |
| 18 | Breadbowl | Lawson | -2.07% | -3.0 | 0.00% | Yes |
| 19 | Banjo | Briarcrest | -1.99% | -4.8 | 0.84% | Yes |
| 20 | Eli | Briarcrest | -1.63% | -3.3 | 0.50% | Yes |
| 21 | Rubbermaid | Lawson | -1.14% | -2.0 | 0.00% | Yes |
Preliminary Notes:
Team results
| Community | Total Top 4 |
| Briarcrest | 15 |
| Other | 25 |
| Lawson | 42 |
No surprise as Briarcrest has Top 3. Lawson may cause Union County to lose active community designation unless further losses are found in upcoming weeks.
8 Pax rolled into Outland with a few minutes to spare not knowing they were about to clock a few miles, approx 3.5. Not knowing a single Pax and not ever posting at this AO, I wasn’t really sure on how they would respond to what I was about to hit them with and I found out real quick that I definitely threw them a change-up! After this week of missing two posts and getting taunted heavily by my regular pax, I was determined to bring a beatdown to Outland and I did. Sorry boys!!
Warmup-
Long mosey from the front of school down the main road to the back of bus lot, see link below for actual route. Circle up!
IC-
The Thang:
Fast Mosey to Shiloh Elementary playground. Nearly there I called an audible and stopped for merkins so 6 could catch up. Once to playground– Partner up!
Mosey back to bus lot at Elementary School
Mosey about 50′ and circle up—BIG CIRCLE!!
Mosey back to Middle school parking lot… Pax started talking during mosey so I picked up the pace, the chatter stopped. Once back to bus lot, where the Triple Nickel claimed its victims, I told the pax I had one more item to cover…. 4 Corners! I apologized in advance…
Rinse and Repeat x 4 After 2 rounds I called an audible (time constraints) and I changed the loop from 4 to 3… After 3 rounds Jail Break back AO for marry and COT.
The Moleskine
The long mosey to start the day had all the pax a bit shaken but they soon settled in and completed the exercises. Had to circle back for the six only one time. Smokey and Madison are beasts and led most of the morning, great job guys.
Workout Path–>>> https://photos.app.goo.gl/FL8iJhQwE21qzwgq9
Announcements
10/07 – Kinetic Heights – F3 dad event – including Nijia warrior course. $20 per dad / $5 per kid.
11/10 – Speed for need, Covenant Day Chruch – Need guys to push the chariots.
10/13 – Need Site Q for Outland – Contact Madison
15 Gathered at Rebel Yell for Delta’s triumphant return after he flew through the air and rolled in the gravel while moaning in pain only 9 days prior at Bag Pipe as his ankle gave out under the weight and pressure of 44 year old body. But of course, Delta didn’t move much from one spot, but that didn’t stop him from making everyone else run.
COP
One-legged side straddle hops, Merkins, Potatoe pickers, Mountain climbers and few other warms ups
Main event – Delta stayed in one spot excercising while makin the Pax run a lap around the parking lot. This was followed by more merkins, mary and some yoga moves. This was teh method for another lap. Then 11’s on the hill of squats and merkins while Delta did the same without running, but added extra squats and merkins for making up for not running the hill. Back the the circle where more mary and yoga was completed. This was followed by the BearCrawl 100’s where the modifiers did lunge walk. Then more mary and yoga followed with the final parking lot run (or another set of BearCrawl 100s depeding on the person). Then finished out with some burpees and mary to close out the morning.
Moleskin
There was a lot of moaning and groaning while in the multiple plank and six inch planks throughout the morning. I did see some bellies resting on the ground, but I am confident the Rebel Yell cores were stronger the next day after this workout.
Announcements
Culdesac shared his recent experience with Sumaritan’s Purse giving great praise to the organization and mentioning that our fellow Carolinians out east still have a long way to go before things get back to normal.
Great morning with the boys as always, thanks Voodoo for the opportunity to lead! I decided I would share my garage workout that I do on my own. Hope everyone enjoyed it, though I know from a few comments there were some that didn’t like my 12 year old son’s pump up music. Thanks for coming out lads!
The Workout:
SSH X 30
IW X 30
27 Merkins in Cadence
If you have multiple kettle bells, start with your lightest bell and go up with each successive circuit (Example, 40,50,60)
1st Circuit: Perform 3 times
20 High two handed KB swings
20 two handed KB presses or 10 each arm if doing single handed presses
10 High Pulls each arm
10 Snatches each arm
10 Bent over rows each arm
10 Upright rows
20 Merkins
Mary
2nd Circuit: Repeat 3 times
20 T-Bag Squats
10 KB Lunges each leg
20 Goblet Squats
20 Merkins
Mary
Great weather and morning for a workout with the boys. Always an honor to lead at Joust, thanks Yeti for giving me the nod! 3rd F Mancave is always open Friday mornings at the Panera Bread in Arboretum at 6:30.
The Workout:
SSH – 30 in cadence
IW – 30 in cadence
Mosey
Merkins – 27 in cadence
Run to top of stadium
Partner up
30 Dips and 30 Incline Merkins X 3
Run up to top of walkway around stairs and back
Partner 1 does pull ups until failure and continue while Partner 2 runs to top of walkway around stairs and back X 3
Partner 1 does dry docks until failure and continue while Partner 2 runs to top of walkway around stairs and back X 3
LBCs X 45
21 Merkins in cadence
Run all six flights of stadium stairs and back to the top for 30 squats with arms extended straight out to the sides in cadence X 3
21 Merkins in cadence
Straight arm and leg LBCs X 30
Run back to start
Multiple sets of Mary and Merkins