Basecamp BB

Basecamp BB

The THANG:

Disclaimer given

Mosey around parking lot to front of SCMS for COP:

SSH X 25

Imperial Walker X 20

Windmills X 15

Mountain Climbers X 25

Mosey down Woodfox to find a hill that can dish out the pain.  Along the way we sprinkled in butt kickers, high knees, karaoke left then right.  Stopped for a stint of bear crawl and lunge walks allowing the PAX to regroup and stay together.   The hill on Rising Meadow may sound gentle and soft but it’s a real wake up call.  Perfect place for a round of 7s: squats at the bottom and bomb jacks on top.  To allow the PAX to catch their breath after completing the 7s we rested by laying our backs.  And doing flutters X 20 and dolly’s X 20.  The PAX having recovered was delighted to do another round of 7s; this time with merkins and Carolina dry docks.  In the interest of time, the Q cut this short to begin the mosey back to campus.  Stopped partway back for a round of Freddie Mercury’s and LBCs (X 25 each).  Returning to campus we grabbed some wall and rested in the people’s chair with a few rounds of air presses (X 50, 100 and 125).   After a quick mosey to the back lot, the PAX again laid down on the ground for the final couple of minutes.  While there 25 American Hammers were banged out and a round of the protractor.

 

Moleskin:

As it has been the past few weeks, the gloom was very thick this morning.  Add to it, it was a Monday morning.  The energy and motivation felt low at the beginning – or maybe it was just my interpretation.  #TClaps to Insomniac who faithfully called out the repetitions in the COP.

I’m not a regular at Basecamp so it was great to meet a few new guys and see some guys again I have met only a few times before:  Jello, Balk, Floor Slapper, Thunder Road,  Adobe, Jet Fuel and Slum Dog.  Solid effort turned in by all.  Always great to see Fireman Ed, Gooney, Drano, Costanza and Insomniac as our paths tend to cross frequently.  Thanks for the opportunity to lead and I’m glad to Q anytime you’ll have me.  Also I am thankful for the grace extended by the Pax.  Especially those not participating in the BRR – as this workout was designed to focus on legs and hills in preparation for BRR.  Thanks too to Insomniac for taking us out in humility and recognition of how great is our God!

Apologies for the late BB – comz/access issues prevented me from posting this in a timely fashion.  Thankfully, those have been resolved.

Stonehenge iPhone Dictated Backblast

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Sandbags,KB’s and a set of Balls!

The Day started off early as I picked Foundation up and headed to Sun Valley to set up the pain stations which were to unfold into the days work out.  It clearly was going to be a sweaty workout at the mere warm up run had us both drenched before we even began.  We gave a shot at EH’ing  a runner to no avail but he said that he would come back the following week,  be interested in seeing if that happens.
WU: Circle around Bulwinkle’s Car (#531) and a short mosey around the side lot. Head back to circle up, quick disclaimer, and being.  30 SSH, 15 Merkins, 12 Cherry pickers, something else, then I think 12 Marraco things (can never remember the name of them).  Mosey around the side lot one last time so we can break into groups.
The Thang:  First was hill work with sandbags.  3 teams of 3 for 3 links of 3 each.  Merkins at the bottom, Air squats at the top. Finished up and first team led some mary.  Indian run to the gate with the sandbags.  Then each person does 15 burpees, one set of 5 had to be with the sandbag.  Mosey over to the field.
After some technical difficulty the crew had music for the field of work that laid ahead of them.  The team that finished first on the hill work, Madison, Shepard and Foundation (I believe) got stuck with the 40 lbs smash ball and the 45 LB KB.  The game plan was simple.  3 links there and back and there again carrying the sand bag while one side swings the KB and the other does over head smash balls.  Sounds simple but it was work.  Rotate 3 times switching up the exercising to a smash ball toss, with swings and merkins, and finished with forward lunges and weighted hamstring stretch.  Running out of time quick mosey back to the start with a short plank and a little bit of mary to call it a day.
Moleskin: Humid workout!! We were all soaked like kids in a water balloon fight, it was a good start to the day.  I have say that I was a bit saddened that I did not get to hang out afterwards and get to know some of the guys better.  I’ve worked out with a few of the crew at our convergence but have not really had the chance to talk.  That being said, this crew works hard.  I was really surprised to hear a respect for Shepherd,  he killed the workout and he looks younger than me.  Bulwinkle is all heart and I was impressed as he pushed himself.  Swiss Miss didn’t waiver either and gave it 110%.  I didn’t see any standing around by anybody else so my guess is eHarmony and Arsenal and Lumberjack will sleep well tonight.  Madison, Foundation and Shepherd  as I said got stuck with the 40 pounder and so I’m sure there shoulders will feel it tomorrow. Great work by all, appreciating you letting me led.
Announcements:
3rd F- Sanctuary Monday Nights Wesley Chapel Brooklyn Pizza
Sussan G Komen Race – See link to PREBLAST- https://f3southcharlotte.com/2017/07/16/sfnandheathersheros/
2nd F UC at Hickory Tavern 3rd Thursday of the month.

Football (the round kind) Fest

34 Dads and 2.0s came out to have fun and get some exercise at the F3Dads Saturday workout at the Ballantyne Bulls.  This week was a soccer style workout that included a warm-up, some games with and without the ball, COT, and a short dads and kids scrimmage.

The THANG:

  • Warm-up led by RoadRunner (2.0, Age 14) that included some of the exercises seen here – https://www.youtube.com/watch?v=HXYkaXOARr8 :
    • Open the Gate, Close the Gate
    • Side Lunge Groin Stretch
    • Straight Leg Raise
    • Duck Walk (straight front leg and sweep hands down past foot while moving forward)
    • Back Quad stretch and Front Quad stretch
    • Carioca
    • Front and Back shuttle
  • 4 corners game
    • Split into three groups and use 3 of the 4 corner squares on the big grid (about 15 yards x 15 yards).  When Q calls “1”, group 1 runs to the empty corner.  When Q calls “2”, group 2 runs to the empty corner (which is where group 1 was).  Keep going calling out 1, 2, and 3.
    • Now, get the kids a soccer ball and have them dribble the ball to each corner in the same way as before.  Call out numbers more quickly so that there is hopefully some confusion, having to pay attention, and having to move to quickly get out of the way.
    • Water break.
  • Flip the cones game
    • All types of cones are scattered around the area.  Dads run around trying to put the cones “face up”, and kids are coming behind them trying to flip the cones to “bottom up”
    • First time through without balls.  About 1 minute time length. Pretty sure Dads lost.
    • Second time through the kids have balls for about 2 minutes.  They must knock taller cones over with a ball, or have your ball close in possession to use your hand to flip over the smaller disc cones.  Dads can do whatever they want. Pretty sure Dads win.
    • Third time through Dads have the balls and have to do similar to what kids did in Round 2.  Kids have to do a merkin before putting larger orange cones back up.  Smaller cones can be flipped without a merkin.  Too many cones to count winner.
    • Fourth time through kids have the balls and Dads have to do a burpee before flipping over tall cones.  Tired Dads don’t do too many burpees.  Kids probably won.
    • Water break.
  • Get that trash out
    • Kids are with their dad, and entire group splits into 2 teams.  Half on one side of the field, and half on the other side.
    • Objective is to get all of the trash (the balls) onto the other team’s half of the field.
    • Round 1 can use hands or feet.  at least two 2.0 casualties getting it to the face.
    • Round 2 can use feet only.  Dads request ball on the ground only, but Q doesn’t think there will be too many air balls, so still no rules.  Dads, protect your kids.  Q’s kid (Fearless) is in the clear open and gets wind knocked out by a Mongol sniper.  Probably more casualties, and PaperJam remarks Bratwurst is nearing a record for more casualties at a F3 Dads workout.
    • Round 3 can still use feet only, but it’s now Dads versus kids.  It becomes obvious that some Dads don’t want to lose and are sending balls high and deep.  Some line drives by the kids are stopped by dads (who aren’t supposed to be using hands, but sometimes you just gotta protect yourself).  Not sure if there was payback.
    • Water break
  • Dribble around cone and pass relay race
    • Split into 6 groups – Dads with their kids.  About 5 for each line.
    • First person in line dribbles with ball around cone and passes (or dribbles) back to next person in line.
    • Continue until there have been 15 total turns per team.  Sit down when done.
  • COT and Bratwurst took us out.
  • For those that wanted to stick around, we played a mixed small sided 10 minute scrimmage.  Baguette showed off his moves (and is now actively being recruited for the Soccer Arms Cup), Sparky switched teams 3 times trying to get on the winning side, but the game was mostly played between the 2.0s including RoadRunner, Spark, Strad, Howie, WeaverBee, and TheJudge.  Sparkles and Butterfly? were active fans sometimes jumping into the action.

Moleskin:

  • We are a soccer family and have fun playing and watching each other, but we rarely get to have everyone participate.  This was a fun way in the summer to get everyone involved and pre-sweat out the calories of the fast food breakfast treat that followed.
  • Even if you are not inclined to soccer, it was hopefully a fun way to get some energy out.  I know my kids have appreciated the past couple hours of some hard earned screen time before hitting the pool for the afternoon.
  • The Q for F3Dads is open for at least the next 2 weeks.  Contact HoneyBee to sign-up.

 

Purple Haze for the Trifecta

YHC woke up at 0501, not to the sound of the iphone alarm, but to the meet the call of the bladder.  Brief look at the phone and noticed that the alarm was not set.  Couple of buttons later and all good.  Damn near missed Q #3 in as many days.  That would have been a shame.  Post at Chik-fil-A and joined by a strong group of 6 men on a beautiful Saturday morning.  Veteran crew given a brief disclaimer that Haze called weak.  They all can’t be great.  Off we go.

Mosey around the back of CFA and across Ardrey Kell and onto the short greenway trail by the pond.  Through the woods and left onto Bullock Greenway Blvd.  Left on Blakeney Greens.  Cross Rea and continue into Blakney shopping center.  Circle up in HT parking lot.

COP

SSH x 10

Mountain Climber x 10

Merkin x 15

Peter Parker x 10

Squat x 10

Mosey to a nearby parking lot.  Line up abreast.

Merkin/Jump Squat Ladder

Run to far curb.  1 Merkin.  Run back.  2 Squats.  Run.  3 Merkins…up to 20.

Plank series.

Mosey through the shopping center to the courtyard fountains.

Bench Set

10 Step up/10 Dip/10 Incline Merkin.  Repeat x 4.

Mosey through the front gate.  Right on Ardrey Kell.  Stop at building across from Blakeney Preserve Dr.

Dolly x 20/Flutter x 20.  Continue mosey up Ardrey Kell to new commercial building lot on right.

The Beast

Run to 1st peninsula.  6 x called exercise.  Run to next.  6x.  Next.  6x.  Turn around and repeat for 6 x 6 of called exercise.

  1. Burpees
  2. Jump Squat (Haze)
  3. LBC (Escobar)
  4. Merkin
  5. Diamond (Toolbag)
  6. Carolina Dry Docks

Short mosey into the shade.  Dolly x 20/Flutter x 30.

Mosey back up Ardrey Kell to fountain across Rea from CFA.  Repeat earlier Bench Set x 2.  Cross Rae to launch.

COT

Moleskin

As noted in a previous backblast, Fredo threw out the challenge to post all 3 of YHC’s consecutive Q’s.  Also previously noted, he did not post Rebel Yell due to puppy problems.  He hit the other 2 though.

One man posted all 3 besides YHC.  T-claps to Purple Haze.  Crushed all 3 workouts.  Well done.  T-claps for the takeout as well.  Several men posted 2.

Crew at da’Vinci today pushed through a hot workout.  Strong work by all.  Paper Jam needs to sign up for Ragnar or BRR or both.  He is a runner.

Thanks to Fredo for the invite to Q da’Vinci.  Solid AO with plenty of options.  If you have not been out, get it on your calendar and check it out.

YHC posted 5 days in a row this week for the first time.  Legs are a bit sore, but overall, I feel awesome.  Got to see a bunch of guys I hadn’t seen in a while, put in work, and post the Stand on Friday for a great discussion on Ephesians.  Solid week for sure.

T-claps to the men of A51 and SOB for your leadership.  Without the efforts of many, this great F3 thing we have in South Charlotte does not happen.

Also of note: Now I have a taste of how Jrr Tolkien does it.  Tireless Q’s with SFN chairs in different regions, races, Pre-blasts, backblasts, and, of course, continuous social media marketing.  Well done Tolkien.

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A View To A Kill

11 Goats joined the humidity only found in Central American jungles for some highly anticipated hill intervals, and a special “kill” overview from the legendary kill-machine himself…. Mr. Brady!  More on that in a moment… but let’s recap the SIMPLE workout:

  1. Warm-up jog past Gullah Junction to Raintree Ln and down the hill to the bottom by RTCC.
  2. Quick Dynamic Stretching… ready to go
  3. The Program: Grinder up Raintree to the intersection of Four Mile Creek… = .28 miles x 4; recover back to the bottom of the hill.
  4. Mosey back to SCMS… DONE!

We completed around 5-miles.

Moleskine:

All eyes are on Blue Ridge Relay… and today’s workout was a way to expand the VO2 consumption so that when you are in the hills in September, they will seem to be FLAT!  That’s the expectation!  In addition to developing that capacity, Mr. Brady shared his legendary strategy for making a “kill” in BRR.  A “kill” is when you pass someone while you’re running your leg.  Mr. Brady has racked up many!  He told us to approach a “kill” slowly… you don’t want to go flying past them, then bonk and get re-passed.  This can be especially painful when the passer is of the female persuasion… that is called getting “Chicked”.

Anyway, it was great to have Mr. Brady join us this morning!  Obviously leading the way on each interval, but then swinging back to finish with the 6!  Thanks for the encouragement!

Also good to have Early Bird join us.  He has been a bit AWOL for the past several months, but we learned he’s been mixing in biking with running.  In fact, he rode in 6-miles, pre-ran 1-mile, did the workout, then rode back home 6-miles… that is impressive!  Definitely BRR-Ready!!

I will have to say that Houdini and Insomniac found some extra gears today!  You guys stayed very consistent in your times for the intervals, and just really pushed it.  Excellent!

Tweetsie is looking strong!  He has shrugged off that pesky ankle injury… BRR-Strong!!  I inadvertently burst his bubble about the intrigue of someone being at a Country Club at 5:30 in the morning… I’m sorry!   Please forgive!!

Nomad did pre-run and was solid as usual!  Drano and Lois were also making it look easy!  BRR-Ready… Drano especially is ready to jump in as the team needs him!

The Mouth of course was bringing it solid, and then there’s Sensei, who pushes hard every week!  I won’t go into details… but Sensei gave some medical reasons for his blindness… and then it devolved from there… just trust the myth!!

Speaking of Sensei… he will be competing with his Beep Baseball team from San Antonio in the National Beep Baseball Assoc. World Series this next week in West Palm Beach, FL.  Keep Sensei in your prayers for safety and to have a great time… he’s taking his son.  Between the 2 of us, we will try to keep you guys updated on the results of the games.

Tweetsie took us out with a prayer.  You guys are awesome!  SF

“Not so” Happy Hour

With all the rumblings (and Doc’s grumblings) on GroupMe about who is and is not able to go to last night’s Union County Happy Hour, YHC knew it was going to be a hot topic in the gloom.  The “Unoffendable” 3rd F crowd seemed to take issue with some of the 2nd F crowd’s banter.  Only one way to distract the PAX and change subject . . . YHC’s music playlist.  Cue the boombox.

WARMUP (accompanied by lots of mumblechatter)

  • Mosey to front of CMS where robust disclaimer given
  • SSH x  15
  • Merkins x 10
  • Peter Parkers x 10
  • Imperial Squawkers x 10
  • Box Cutters x 10

THE THANG

  • Mosey to back CHS parking lot
  • 2 stops for Burpees x 5 along way
  • AYG and count off for partner work (1 goes with 16, 2 with 15, etc.)
  • 4 corners
    • P1:  Runs to lightpole and performs exercise
    • P2:  Stays in middle performing exercise
    • Flapjack so each partner visits all 4 corners
    • Part 1:  Lightpole Burpees x 5 / Speedskaters in middle
    • Part 2:  Lightpole Hand-Release Merkins x 10 / Plankjacks in middle
  • Mosey to roundabout behind football field
    • P1:  Runs backwards around circle
    • P2:  Suppines on gate
    • Flapjack x 3 trips each
  • Mosey to Stairway
    • Calf Raises
      • 20 regular, 20 inward, 20 outward
      • Run to doors
      • Repeat x 2
  • Mosey to COT with SSH along way
    • FINISHING MOVE:  J-Lo’s x 10

MOLESKINE

Good work today by all the PAX.  When there is a big group and it’s very humid, that usually means the PAX spreads out but not a lot of waiting for the six today.  The only waiting was when the PAX couldn’t figure out the partner numbering situation at 4 corners.  Don’t think YHC explained it well.  #QFail.

  • Celebrity FNG was talk of the PAX:  Since Longhorn was from ESPN, lots of mumblechatter about making a good nickname . . . But we went a different direction
  • Hooch shows Dasher how to properly invite an FNG . . . by actually showing up at the workout WITH him
  • Jingles and Moneyball have seemingly abandoned #528 for #531 . . . Way to keep it fresh fellas
  • Rockwell continues to make the Qs, at least Goodfella and YHC, want to make him pay with unfriendly exercises
  • Foley owns up to his membership on the #ShortTeam . . . Which no doubt excited Goodfella
  • Duck Dad doesn’t say much but quietly moving towards the front of the PAX . . . Even when YHC busts his chops
  • Dasher’s favorite Olympic athlete was Bonnie Blair . . . Who knew!?!?
  • Doughboy keeps posting and getting faster . . . Keep pushing
  • Segue was lost without a partner but pushed himself on a number of exercises . . . Nice job
  • Maple Syrup was pushing hard today . . . Good work
  • Xerox is impressive with his attitude and effort . . . Love having you around
  • Popeye and Loafer appeared to take showers today . . . Double wash the shirts
  • Frack epitomized the “Not so Happy” part of the workout . . . But even more angry than usual without BFF Doc by his side (Guessing he’s mad that his name didn’t appear until the end of the BackBlast as well)

ANNOUNCEMENTS

  • PRAISE:  Segue got a job yesterday.  Awesome news.  Shop Dawg might be seeing a friendly face at the water cooler
  • RED FRIDAYS:  Don’t forget to wear Red shirts on Fridays to support the U.S. troops

Thanks Moneyball for the takeout

Ring-Around-the-Rosey Mosey

It was already hot and humid when YHC pulled into SVMS for Union County’s weekly #gear workout a/k/a #F3Overdrive.  I noticed 3 cars, but only 1 #HIM when I got there which meant that Mind Crime was either late to meet Glass Joe & Double E for their extra credit pre-run, or really early for the baddest #gear workout in @F3UnionCO.  Regardless of what happened prior to 05:30, when it was time to go, there was a total of 8 men looking to get #swole.  YHC planned a no frills, meat & potatoes KB workout for them this AM.  Here’s how it went down….

 

No FNG, but disclaimer given anyway

Circle up of COP

SSH X 20 IC

IW X 20 IC

grab a KB

LSS with KB X 5 hold at bottom for lower back stretch

Thunderstuck (start the music – AC/DC’s Thunderstruck – SSH until you hear “Thunder”.  1 burpee for every time you hear it.  SSH in between) – based on the mumble chatter, this was a real crowd pleaser .

 

The Main Event 

All exercises are OYO

Focus on proper form to avoid injury (you’ve been disclaimed)

Round 1

KB swings X 15 each arm

Romanian DL X 10 each leg

Clean & Press X 10 each arm

Flutter Press X 20

Mosey around the ring of steel to recover then Reapeato 2 more times

Round 2

Goblet Squat X 20

High Pull X 10 each arm

KB Windmill X 10 each arm

Plank Pull Thru X 10 using KB

Mosey around the ring of steel to recover then Reapeato 1 more time

KB Burpees X 5 OYO

KB curl X 10 & go immediately into KB tricep press X 10.  Don’t put KB down.  Go directly to KB curl X 8 & KB tricep X 8.  Repeat stepping down by 2.

Mary

LBC with Bell X 20 IC

Dollly X 10 IC

 

Announcements:

Glass Joe, Double E & Lamont will be in Monroe on Saturday.  Late Show expected to bring FNG.  Pre-run available

Transporter takes the lead at Outland on Saturday

F3Union Co is sponsoring Speed for Need at the Susan G. Koman Race for the Cure in October.  Watch social media for details

 

Moleskin

Definitely a sweat fest out there this AM.  It was good to see so many men beat the fartsack and finish the week strong.  Hair Band returned from a week at the beach.  Although he was only DR for 6 days, there was some definite mumble chatter about him taking so much time off.  It was good to see Edison in the ring this morning.  Dude was definitely putting in a solid effort this morning.  Maybe next time, he’ll actually join the circle……  Hoffa gets a bad rap for being angry all of the time.  Not so sure about that, but one thing I do know is that he’s consistent.  He’s at every UC workout I attend, and that definitely gets him R-E-S-P-E-C-T.  Lamont quietly goes about his work.  It’s paying off.  In fact, he showed us today by wearing a sleeveless shirt to show off the guns.  Where do I get tickets to that show?

From the looks of it, I think everyone got their money’s worth today.  Lots of sweat left on the ground this AM because of the effort, not the humidity.  It’s an honor and a pleasure to be part of such a committed group of men.

Thanks to Hair Band & Glass Joe for the opportunity to lead this morning’s workout.

 

Ghost Runner mid-summers review

OK – so I haven’t sent out a backblast for Ghost Runner all season.  Kind of hard to actually say what happened when you have a dozen guys strung over the course battling the heat each week.  (I suppose I could just make some junk up like Bushwood’s Donut BB each week.)  Any how – if you want to know what goes on at Ladies Night at Vintner, you’ll have to post to find out.

We have had solid groups every week of around 10-12.  Some BRR runner’s and some other’s just looking for an evening run and a some quality 2F.  If you haven’t come you should try it and hit the 4 mile loop or step up to the 6 mile loop (Purple Haze LOVE’s the hill on 4-mile Creek)

But the important thing here is that next week Vintner’s is hosting 21st Amendment Brewery  paired with Pop-Tart’s.  No, not this Pop Tart, this Pop Tart.  I don’t have any clue why you would pair beer and Pop Tart’s, but I also don’t see why the hell not?

Looking forward to see you all out there.  I might have to pick up a few boxes of these for BRR.

 

-Alf

 

Just trying to please the boys

13 lucky men showed up this morning to see what was going on at Charlotte Christian.  Gummy was there to bring the entertainment.

Pop quiz – what is the mission of F3?   Dolly wood came through like he was in grade school and nailed it with flying colors.   Well done DW.

Off we went – mosey to track and run a lap for COP – SSH x25, iw x 25, merkins x 10, Peter parker x10, parker Peter x10, mtn climbers x10, merkins x10.  Run a lap – begin w 20 merkins and stop half way and do 20 merkins.  Repeat w squats and then repeat w lbc’s.  Go to stadium steps.  Triple nickel – 5 merkins at bottom, run to top, 5 dips at top. Repeat 5 times.   Mosey to bottom of grandma mtn.   Partner up – P1 runs to top and does 15 merkins, and 15 lbcs. P2 runs down and back up. Flap jack.  Repeat 3 x’s.  Circle up for 8 mins of straight Mary – 25 lbc, 25 flutter, 25 lbc, 25 heels to heaven, 25 lbc, 10 partner leg throw downs(have no idea what these are called) 25 old school sit-ups.  Mosey to parking lot.  Partner up.  P1 runs to busses and back.  P2 does burpees.  Flap jack.  Repeat 3 times.

Moleskin- the best AO in all of F3 nation continues to get more difficult to navigate w all the construction although we did managed to cover a lot of territory.   Maybe Yeti can provide the keys to the bobcats and bulldozers and we can utilize them in next weeks workout.  YHC came in w a weinke but as I heard some chatter I decided to change some things up to keep everyone fulfilled.   Hence the burpees at the end – thanks lobstah roll!  It’s always a pleasure to lead.   Thanks guys

 

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