Light Running was announced and the PAX all cheered
19 PAX for this week’s episode of Bagpipe (16 PAX opted for SWIFT).
#Disclaimer
Yes.
#Conditions
40° and perfect (tomorrow will be mid 20’s)
#WarmUp
Mosey to the OC parking lot, circle up and run through the following exercises IC:
#TheThang
Location #1: OC Parking Lot (same as warm-up)
Parking lot line work:
Recover and mosey to the 4-corner fountain
Location #2: 4-Corner Fountain
Split up into 4 even groups – 5 PAX per corner… we completed 3 sets of the circuit, rotating CLOCKWISE
Everyone finished at the same time, so no rest given, and we were off to the fitness trail pond.
Slow down for roughly 30 yards of lunges to let the group condense
Location #3: Large Hotel Pond (Final Stop)
2. Run to 2nd brick wall for 10 box jumps (over and back = 1)
3. Run the full loop around the pond back to brick wall #1 and repeat for a total of 3 sets
Overall, we logged 2.4 miles.
irby is always good for cheesy tire jokes and putting in some hard work, while modifying every exercise. Frehley’s Comet (LIFO) pulls in last minute, runs over my sweatshirt in the parking and then gives us the Irish goodbye. Champagne and Cheddar skipped their SWIFT workout to hang with us, hope you enjoyed it fellas. Shrink Wrap got his permission slip signed by the M to skip Burn Bootcamp and come workout with the guys (Morning After is a Burn regular as well). Market Timer, that’s it. No way Fredo is 51, he’s lying. Loogie and Patent Pending were busy nursing their elder injuries and swapping their favorite christmas dinner recipes. Fire Hazard and Wingman led the charge this morning, per usual when Doc sleeps in. Carmen San Diego made the mistake of forgetting his gloves, so we quickly modified to bearcrawls followed up with backward bearcrawls… Billy Goat had an extra pair in his car and generously offered to go get them, but yet came back with no gloves, nice! Good to see Paw Patrol and Boo Boo out this morning – don’t get the chance to workout with them often and honestly can’t tell you much this about their efforts as i was struggling most of the time.
Thanks to Paper Jam for the take-out, always a good message to start my day with! Bucky on Q next week!
#CountORama / #NameORama
35 PAX & zero FNG
Announcements:
– Tagalong
On this cold and lonely morning with the temperature ranging from 26 – 29 degrees Fahrenheit, YHC and Private Benjamin, your faithful site Qs, found themselves ready to tour the Town o’ Pineville as a duo. No matter! Where two or more gather, an AO shall appear. Amen.
COP
I hate the cold. The only immediate cure is to run away from it. Up we went to Pineville Elementary, the long way ’round for about 0.6 before YHC started to warm up. Along Polk Street we found a row of park benches. Time to go to work.
The Thang
Derkins x10
Run to next bench
Incline Merks x10
Run to next bench
Dips x15
Run to next bench
Derks, Incline Merks, Dips x15 and so on for another 0.4 miles with some Mary and squattage mixed in for good measure.
Moseyed over to the Belle Johnston Community Center for a lap around the pond.
PB couldn’t help but notice several more benches for us to use. So be it! Elevated leg lifts for 45 seconds at 3 different benches.
Mosey over to pavillion for 20 step ups each leg!
Mosey back to AO…JUST in time for YHC to check the time in his car since no one wanted to wear a watch. Wouldn’t you know, just as I pick the phone up the clock strikes 6:15a. My horse sense is amazing.
All told we got in 2.6 miles, had smoked shoulders, chests, arms and legs, and got to have some solid 2nd F while the 1st F was commencing.
Thanks to YHC for the send-off.
Moleskin
Strong push by Private Benjamin all the way. It’s an honor to post w/the man and it’s always great mumblechatter. PB and I are both dads to two kids, devoted husbands/team players, professionals in our own right….we see our responsibilities as the same in many respects, and one thing is certain – YHC knows him and a host of people better as a result of The Big House being open for business.
Dumpster Fire Out.
So I woke up this morning to read my message from Retread, ”
I’m not feeling very well and I’m not sure if I’ll be able to make it this morning. In the event I don’t, here is what I planned to do.”
Bad news is Retread wasn’t there, but good news he gave me a weinke. I modified slightly.
Mosey to rock pile and grab a lifting rock. Head to back lot for warm up.
20xSSH
20xIW
10xMerkin
10xMountain climber
20 shoulder press
20 flutter press
20 curls
Run to playground
5 burpees
5 pull ups
Run to track
20 low slow squats
20 full sit ups
20 flutters
1 hot lap AYG
Run to stumps that weren’t there
20 step ups or jump ups
20 hand release merkins
Repeat the course, adding 5 reps to each exercise each time through.
Moleskin: We made it to the stumps, and after focusing our eyes in the dark, we realized the stumps were gone. Audible to the tables over by playground.
Thanks for the takeout Squid.
When the temperatures dip below freezing it usually separates the men from the boys. This morning when QIC checked his phone it was a ripe 27 degrees. With Bratwurst and the other runners recovering from a trip to Kiawah there was only 1 HC the night before. 2 PAX arrived at the fountains a few minutes before launch time and as 5:15 approached it was clear that the lure of a warm bed was greater than running 5 miles in the gloom.
The hopes of a third were dashed when the SUV coming through the parking lot was some random shopper and not Wingman. With no disclaimer and the PJ route in mind, we were off.
Up Rea Rd, left onto Williams Pond Ln and then a left onto Elm Ln. At this time we were at a 9 minute pace. There was no way one of us was keeping up as he has been struggling lately. So at Bryant Farms “split”, one took the long way to Ardrey Kell, the other took the short way down Parks Farm Ln and both ended up at the AO for broga.
Stretching was focused on hamstring and IT band.
18 PAX, posted on a frigid Monday morning to partake in another addition of F3’s finest.
With the disclaimer duly given, we were off…
Warm up indian run down Strawberry Ln and back to the school for COP
SSH (Side Straddle Hop) x 23
The Thang:
Suicides using the basketball goals as markers… Then run over to the rocks area where we did the following:
Partner peoples chair tunnel of love style – There was some serious grumbling and displeasure but in the end everybody knocked it out like a champ. You have MMOB to thank for this. Then run down to the track.
2 loops around the track with 10 LBCs at each corner.
On the track we did Planker’s Delight – PAX planked shoulder to shoulder, while groups of 2 went down the line doing two hand slap merkins with each man. A Thunder Road special.
We then did another Indian Run to the end of Strawberry Ln and back to our original launch.
We had a few minutes left for a little COP.
The official mileage came in at 2.75.
The Moleskin:
Excellent effort by everybody today. Not a lot of chatter but good camaraderie. There was lots of catching our breath. As I was getting ready for the day, I had a hard time lifting my arms to put on deodorant and add the finest juices and berries to style my hair. With 18 PAX the Plankers Delight was tough today. We’re going to feel it for a few days. But for me, today is about Benny. I’ll get back to that.
It should come as no surprise, Purell was out front the entire workout… Always nice to have him out pushing the PAX. I’m so glad Purell moved his family to Charlotte from Chicago. He is a fantastic addition to the City. His positive attitude is contagious and a joy to be around. Marvel, Hanibal, Hammer, and Daisy were on his tail the entire time. Having Daisy with us was a treat.
Good to see Jello back in the game.
Constanzo is not only becoming a regular basecamper but an absolute beast as well.
Smash, Tool Bag, Marge, and Fireman Ed were giving 100% effort as well.
The Mountain Goat/Base Camp/Peak 51 crew was pushing it as usual… Lois, Insomniac, and Adobe.
So… For the big announcement. Let the Benny, Thunder Road, Goonie era begin. Some may think that Simba is still Goonie’s co-site Q for Base Camp. This time last year, Simba passed the baton to me and I think it’s an appropriate time for me to do the same. I love Base Camp and it’s important to me to find a site Q that feels the same as I do.
A couple months back I asked Benny if he would be up for taking over my position as co-site Q with Goonie. I don’t think I finished the sentence before Benny accepted… And that’s no joke. He said he would be honored and was grateful for the opportunity.
A little about Benny… He’s been with F3 for a little over a year. Benny moved to Charlotte from Caldwell, New Jersey. He was EH’d by his uncle, Early Bird. Peak 51 was his first workout… Followed by Mountain Goat. I remember his first Mountain Goat. I’m not sure he could run a 10 minute mile when he started.
Fast forward a year… A lot has changed. Benny and the Jets is an avid runner. He was on the Mountain Goat 9 Man BRR team. He’s done the Charlotte Half and numerous 5k and 10k’s. He most recently finished first in his age group at the Reindeer Romp 5k. He posted a sub 20 time.
Benny is almost always the first person to show up to workouts. Going forward you can expect Benny to be up for a pre-run just about any time. He’ll be the first to greet you and I get the feeling from Benny that he unconditionally cares. That means a lot. For me, Benny is what F3 is about.
3 is not always better than 2 but in this case I think it is. In the recent weeks, Goonie has also asked Thunder Road to be a part of the Base Camp site Q team and he has accepted. Thunder Road introduced Dumpster “Council” Fire to Plankers Delight. Council Fire introduced it to me. I’ve never Q’d a workout without doing Plankers Delight. Thank you, TR!
Thunder Road has been around F3 for a while. He may have the coolest F3 name. Maybe it’s so cool for me because Thunder Road was my favorite roller coaster at Carowinds as a kid. It was actually the first roller coaster I ever road. I buried my face into my dad’s back down that first hill. A few years back, and before the coaster was torn down, my daughter was finally tall enough to ride it. She buried her face into my back down that hill. It seems like yesterday I was riding it with my dad and crazy that I’m old enough to have had that memory come and go again with my own child. Good times…
Thunder Road is a Base Camp regular. You can be sure to catch him at Anvil on Wednesdays as well. His endurance and strength has become stronger and stronger. Good family guy and a nice addition to the team.
I’ll be around. Base Camp was great before me and I’m optimistic it’ll get even better after me. You’re in good hands. For the last couple of months, Benny’s asked me at least once a week when he can take over. And so Benny, your time has come. I know you will continue your greatness with Thunder Road and Goonie. I appreciate you guys… your friendship and your willingness to lead.
Adobe… Thank you for taking us out. Well done!
Announcements:
Joe David Run – January 6th.
Goonie is on Q next week at Base Camp
Nation, as you may know Bout Time and M Lauren learned this week that 2 YO Jennings was diagnosed w leukemia.
Jennings has been responding well so far to chemo, but has a long road ahead. They are at Novant Hemby on Hawthorne, and we are having a special AO this Thursday at Independence Park to show our support for Bout Time.
Park at the Ranger AO, Park Drive just off Hawthorne, for an 0530 launch. YHC will host a clown car leaving Calvary Church at 0450.
Spread the word, and post for our Brother.
A friend is always loyal, and a brother is born to help in time of need.
Proverbs 17:17