Jack Webb and 2.24 miles of running
Basecamp Q
18 strong pax made the decision to post at Basecamp today on a rather warm November morning. After a proper disclaimer was given the pax did a warm up lap to Strawberry Lane and back. Upon returning to launch Goonie told YHC that this isn’t Fast Twitch. This is where the fun all begins:
COT:
15 SSH IC
15 IW IC
3 Burpee’s on your own
10 LSS
Main Thang:
Upon telling the pax to line up, instructions were given for suicides. After reaching each basketball hoop. Upon returning to the starting point you would do 1 burpee, adding up all the way to 4 burpees. Following a 10 count we moseyed our way towards the rock pile where a good old favorite made its appearance. Pax were instructed to pick a rock up but to be wise as this would be there lifting rock.
Jack Webb Part 1
1 slow American
Followed up 4 Air Presses(with or without the rocks)
Pax went all the way up to 6 American’s and 24 air presses.
Following a 10 count, pax moseyed on down towards the track for some corner exercises on the track. Instructions were given to run the straightaway’s and then do exercise at each corner.
Round 1: 20 LBCs at each corner adding up to 80 LBCs
Cool Down Lap
Round 2: 5 Jump Squats each corner adding up to 20 Jump Squats
Down to track different exercise each corner(2-4 rounds pending how the pax is)
4 corners of track 20 LBCs at each corner
2nd time 10 Jump Squats
3rd time 5 burpees each corner
4th time americans
Mosey up towards Semi Gloss office, for some Peoples Chair.
Round 1: 60 Seconds: Q fail starting in cadence meant to say following the Q, nerves hit me on that one.
Round 2: 45 Seconds
Round 3: 30 Seconds
Round 4: 15 Seconds
Mosey up by the grass fields after suggestion from Goonie to finish the finish Jack Webb on the grass and not the concrete. Plan was to do it there since Fireman Ed asked for more, however smarter choice to finish on the grass.
Jack Webb Part 2
7 Slow Americans
**32 Air Presses, Pax instructed to stop at 28 but Q just got too excited for Jack Webb that we added on some extra Air Presses
8 Slow Americans
32 Air Presses
Mary:
15 Rosalitas IC
Compass/corrected to Protractor
Done.
Thanks for the takeout by Tweetsie.
Moleskin:
Upon getting a message from Drano about a q switch being needed for Basecamp by Strange Brew, I was happy to pick up the Q having wanting to Q at Basecamp for awhile. The pax got 2.24 solid miles of running in today. Not entirely knowing the setup of Basecamp as much, there was definitely quite a bit of Q fails on my part having some nerves out there. My apologies on that one pax. Strong work by everyone from Goonie and Fireman Ed, all the way down the line to Mall Cop and Pele.
Thank you Drano and Goonie for the opportunity to lead, you guys run a good group at Basecamp. Always a pleasure to lead when called upon.
Announcements:
Ballrog 2 November 11- 7:00-11:00 AM, 13 mile loop with different exercise stations. Starting at 7:00 AM at Hickory Tavern Ballantyne and ending at Hickory Tavern at 11:00 AM.
YHC has the Q at Fast Twitch, an announcement will be made tomorrow as to what YHC has planned.
Charlotte Marathon is on Saturday
Joe Davis Run January 6th-Not too early to sign up!
Christmas Party’s
Area 51 December 8th at 7:30 PM Seaboard Matthews
SOB December 16th at 5:00 PM Red Barn Events
See Alf and Thin Mint’s Back Blasts for information on how to sign up.
Tic Tic Boom!
On Sunday, I checked the handy-dandy f3southcharlotte.com website for a heads up on the Foxhole Q. Seeing nothing, I checked in with SiteQ Argonaut asking if he needed some assistance. Thus, I became your Foxhole Q. Lesson #1 – Don’t wait to be asked to do something, step up.
Warm-up
Short track jog around the school’s front parking lot.
Side straddle hops x 15
Halo x 10
Imperial walkers x 10
Around the world x 10
Low, slow squat x 10
Figure 8 x 10
The Clock
12 exercises (hours) 60 reps each (minutes). The only rule is that you can’t leave an hour until all the repetitions are complete. Rest as much as needed. If you finish, it’s 720 reps!
A half-sheet of paper marked the spot for PAX to complete the listed exercise.
Stagger ‘Mericans on bell (30 each side)
American swings
Alternating swings
Squat
Curl
Lunge (30 each side)
2-handed swing
Snatch (30 each side)
Skull crusher
Shoulder press (30 each side)
Burpee w/ bell swing
Row (30 each side)
Moleskine
First, bonus points to General, Argonaut and Cobbler for the pre-run. Plus, it was great to see Foxhole newcomer McGee and out-of-towner, but frequent poster, Yogi. (Both Yogi and McGee showed up sans bell, but Soft Pretzel and Frehley’s shared their extras. Thank you!!)
The workout is tough. I don’t think most finished. (General def did.) The burpee with bell-swing definitely caused the greatest delay. If I do this again, I’ll take that out. I originally had pull-ups but feared it would be too difficult. Lesson #2 Go with your gut!
Soft Pretzel seemed to be in his own world far from most pax. We could keep an eye on him and he was powering through. Argonaut lost his shirt 10 minutes in. Frehley was the first to complain about the music. (He’s not a fan of NIN.) McGee dispensed some music trivia and puzzled over Spotify’s algorithms.
More wisdom from the Clock –
We all get a day to complete our task, use your time wisely.
It’s ok to take a break, but not too long – there’s work to be done.
It’s better to work together than independently.
Music helps.
Swearing (a little) helps.
Time flies when you’re hard at work.
Announceements
Balrog II – this SATURDAY!!
SOB Christmas party
There Is A Light…..
YHC was all over an invite from Thin Mint to Q SOBland’s toughest workout, The Brave. In my eagerness to bolt out of the house before the baby stirred, YHC forgot the Garmin watch. Really bad move when the plan is to be a decent distance away from the launch point and when you have a minimum mileage target to hit. YHC made due and hit up the CVS for a non-numero dos transaction for the first time, in search of a timepiece. No digital in stock so I had to settle for the “Sport” edition which featured your standard clock hands and nothing else except the velcro band…I had never seen a watch with hands be referred to as the “Sport” edition, but it must have been the velcro band…Nonetheless, the watch was in the ballpark of the correct time and the plan was to run the piss outta the PAX so, achieving the 4 miles seemed like an easy assumption to make. 12 Pax assembled + 1 that took off for an hour long mosey in marathon prep and The Brave commenced.
Warm-Up
- short mosey over to the Tijuana Flats/Duckworths parking lot
- 25 SSH (General Pace)
- 20 MC
- 15 Squats
The Thang
Assemble the Pax at the first stop light down at the intersection of Ballantyne Commons and whatever the other road is, where YHC provided the instructions:
“There is a light, at the top of this hill. We are running up to that light. First one to arrive, start up some Mary until the 6 is in.
- Just shy of 1 mile up Ben Nevis to the end of Ballantyne Commons
- 2 rounds of Mary
- As promised, a chesticle beating:
- 10 Merkins
- 10 Wide-Arm Merkins
- 10 Diamond Merkins
- 10 Stagger Right Merkins
- 10 Stagger Left Merkins
- 10 Dive/Muff Bomber Merkins
PAX mosey back down the hill about .25 shy of where we initially launched
- 5 Merkins
- 5 Wide-Arm Merkins
- 5 Diamond Merkins
- 5 Stagger Right Merkins
- 5 Stagger Left Merkins
- 5 Dive/Muff Bomber Merkins
“There is a light, at the top of this hill. We are running up to that light. First one to arrive, start up some Mary until the 6 is in. Up the hill we went and for when we reached the top:
- 2 rounds of Mary
- As promised, a chesticle beating:
- 10 Merkins
- 10 Wide-Arm Merkins
- 10 Diamond Merkins
- 10 Stagger Right Merkins
- 10 Stagger Left Merkins
- 10 Dive/Muff Bomber Merkins
PAX mosey back down the hill to the Parkview Apartments entrance, about .15miles shy of previous round:
- 5 Merkins
- 5 Wide-Arm Merkins
- 5 Diamond Merkins
- 5 Stagger Right Merkins
- 5 Stagger Left Merkins
- 5 Dive/Muff Bomber Merkins
“There is a light, at the top of this hill. We are running up to that light. First one to arrive, start up some Mary until the 6 is in. Up the hill we went and for when we reached the top:
- 2 rounds of Mary
- As promised, a chesticle beating:
- 10 Merkins
- 10 Wide-Arm Merkins
- 10 Diamond Merkins
- 10 Stagger Right Merkins
- 10 Stagger Left Merkins
- 10 Dive/Muff Bomber Merkins
PAX mosey back down the hill to the Gateway Academy entrance, about .1miles shy of previous round:
- 5 Merkins
- 5 Wide-Arm Merkins
- 5 Diamond Merkins
- 5 Stagger Right Merkins
- 5 Stagger Left Merkins
- 5 Dive/Muff Bomber Merkins
“There is a light, at the top of this hill. We WILL NOT be running to that light, rather we will be running to the light at the bottom of the hill from where we launched initially.
Once the 6 is in, 5 Burpees OYO and continue mosey back to COT.
Arriving at COT, YHC received notification that there was still 1 minute remaining that his fancy CVS watch was unable to pick-up…basically leg and brain dead by this point, the creative juices called for 5 more burpess OYO….and then COT.
Moleskinner
A lot of speed out there this morning, providing a good push and solid pace both up and down Ben Nevis. Very limited time spent waiting for the 6, good push from that end as well. Appreciate the attendance from our Raleigh friend, Water Wings. Solid effort today and brave decision to spend your Friday morning with this group of characters. YHC was really surprised about the lack of complaining taking place during the Merkin sets. It appeared all of the PAX where getting after it and trying to push through the entire sets, thus limiting the chatter/complaining. We have an awesome group here in SOB and it’s always a good surprise to see who the participants will be each morning. Winter attendance tends to start falling off as we approach the holiday season. This is when we need it the most…atleast when my waistline needs it the most. Not only from the 1st F perspective but from the 2nd and 3rd as well. Continue to push our F3 brethren to come out whether it is at this site or any other. Definitely enjoyed the morning with you fellas.
Over & Out
-General
Shirts Gettin’ Real Up In Here
- 15 Merkins. Speedsters circle back and finish up with their TEAMMATES near the back of the pack on each of the B&As.
- 10/5/5 Burpees. Started as 10, I modified it to 5 for last two stations
- 20 Flutters
- 20 Squats
- 60 Dips. AYG around Bow and Arrow track
- 25 Curl to Press, drop rock and jail break down and back two light poles
- 25 Tricep Extensions, drop rock and jail break down and back two light poles.
2017 Charlotte Rescue Mission F3 Turkey $10er Drive
TURKEY DRIVE CHALLENGE
To: Men of AREA 51/SOB/UCo/And anyone else who wants to help
What: Helping to make sure neighbors in need have a hot turkey dinner on Thanksgiving
Who: Turkey Q is F3 Metro’s Carrier. Community partner is Charlotte Rescue Mission
How: Donate $10 (or more) HERE
From F3 Metro’s Carrier:
This year F3Metro (and any surrounding AOs that would like to chip in) are again helping Charlotte Rescue Mission collect and distribute turkey dinners to families in the Charlotte area. Last year F3 collected more than 500 turkeys to the cause, and we want to do that or more this year since the Mission actually distributes more than a 1000 dinners each year. The Mission takes care of the boxes and all the other fixings, so they really appreciate F3 pulling together to provide turkeys to go along with everything else.
In prior years, we promoted bringing a frozen turkey to workouts where they would be collected and taken to the Mission. Hauling hundreds of frozen turkeys is a CSAUP exercise by itself, so this year we are going straight to your pocketbooks by simply asking that you hit up the PayPal link below for whatever your heart feels good donating. We will work with the Mission to have the turkeys ordered through the food distributor they deal with to get the turkeys in time to distribute them the Monday before Thanksgiving.
Carrier has committed to doing a burpee for each turkey that is purchased with the funds raised – “Burpees for Turkeys”. So spread the word in your COTs and this PayPal link in your backblasts leading up to Thanksgiving. Blackjack refers to this as the Turkey $10er Drive, so if everyone would at least drop a $10 spot into Paypal, we will make a lot of families thankful this year. Challenge your fellow pax however you think works, and thank you in advance for your generosity.
Carrier
Link to donate is above. I challenge all of you who are able to make a donation to this worthy cause. Spread the word in COTs.
Thanks men
Foggy Starfish
21 PAX came out on time and not an hour earlier for an unseasonably warm and foggy Monday morning. Disclaimer given and mosey down to lower parking lot and circle up.
SSH, 1 burpee, IW, 2 burpees, LSS, 3 burpees, MC, 4 burpees, and Cotton picker, 5 burpees
Mosey to rock pile, grab a lifting and/or running rock and mosey to center of field
Starfish x 5
Round 1 – center pole – curls x 10 with Rock
Starfish – 1) merkins x 20, 2) wide arm merkins x 20, 3) diamond merkins x 20, 4) hand release merkins x 20m, and 5) CDD x 20
Plank for 6
Overhead Press with Rock and Tricep extensions with Rock
Round 2 – center pole – squats x 10 with Rock
Starfish – 1) Jump squats x 20, 2) Sister Mary Catherines x 20, 3) Calf raises x 20, 4) Monkey humpers x 20, and 5) Heels to Heaven x 20
Plank for 6
Chest press with rock and flutter kick
Jack Webb with Rock…only up to 5 and back down
Mosey back to the rock pile to return the coupons
Mosey back to school and split in two groups, size, speed, etc. did not matter for circuit work.
Group 1 – lower playground – 1) Jump ups x 10, 2) one legged squats x 10 ea leg, and 3) donkey kicks x 30
Groups 2 – upper playground – 1) Pull ups x 10, 2) derkins x 20, and 3) dips x 30
Each group switches and rinse and repeat
Back to parking lot for two minutes of Mary – LBCs and Dolly…Done
Announcements –
Poptart and M involved in Kids with Possabilities – event on 11/11/17 from 6-9 @ Howl at the Moon uptown. Dress up as your favorite 80’s character and see Poptart for questions on Slack.
Matrix – need Q for Monday after Thanksgiving – check with Poptart or Squid
New moderate running workout – soft launch this Thursday @ 5:15 at Socrates Academy – check with Madison
Great to see so many out this morning. Thanks to Poptart and Squid for the opportunity to lead. Hope everyone has a great week.
More Saving, More Doing monkeyhumpers
Ten men enjoyed the beautiful (November?) weather, and took a trip to the home improvement store today.
The Thang:
Warmup run around front of school to east lot.
COP:
20x SSH
21x Merkins
20x LSS
20x IWs
10x Burpees
10x Man-Maker Merkins (T push ups)
Mosey to east playground
5 pull-ups
5 burpees
Repeat above 3X
Mosey to south lot
Man-Maker Merkin Ladder: line up at one end. Run to other end, 10 man-maker merkins. Return to other end, 9 man-maker merkins, etc. to 1
Plank-o-rama while waiting for others to finish
Start run to Promenade: out back field, up Spring St, up Tilley Morris, down McKee, across Providence, left into Promenade, back to the front entrance of Home Depot
20 merkins OYO
20 monkey humpers OYO
Return via same route to Tilley Morris, stay on McKee to rockpile at school. Grab a rock.
20 overhead press
Mosey to field, partner up for shuttle runs
Partner 1 runs with rock to mid-field, deposit rock on ground, return to base, Partner 2 then runs out to mid-field, retrieves rock, returns to base. Man at base does called exercise. Repeat 2X for each round. Change exercise each round:
Round 1: Merkins
Round 2: Jump squats
Round 3: Burpees
Round 4: Merkins (race)
20 overhead press, return rocks
Mosey back to main lot, 10 pull-ups, Mary: 20 jack-knife, 30 LBCs
Mileage 4.5
COT
Moleskine:
- Perfect weather today for a classic bootcamp/run beatdown
- You know its getting bad when we start sponsoring workouts at the local home improvement stores. Next time we’ll take the workout inside. Lots of heavy stuff to lift and carry around, plus we could use the carts and practice Speed4Need as a bonus.
- Mea culpa on the epic Q fail, losing 3 pax (including a site Q) en route to the hardware store. Sorry men, somehow we lost you when we turned in the lot. Glad we caught back up with you on McKee.
- Lots of mumblechatter in COP, couldn’t seem to shake it, even with a few rounds of pull-ups and burpees.
- Strong performance by all, laying out 4+ miles plus some classic bootcamp ladders and shuttles thrown in for good measure
- Thanks to Huggie Bear for the opportunity to lead the Original #Area51 workout
Announcements:
F3 Area 51 Christmas Party, Dec 8, 7:30pm, Seaboard. See pre-blast and sign-up.
Not enough time for what???
11 PAX prepared their bodies for Daylight Savings Time by making the right choice and posting at Rock Zero. Pleasantries were exchanged, an abbreviated disclaimer was issued to the veteran PAX, and we were off into the gloom. Slow mosey to the Calvary courtyard (astroturf location; yes, YHC called it astroturf) for the downpainment.
COP
- LSS x 16 IC
- Shoulder Tap Merkins x 10 IC
- LS Jump Lunges x 10 IC
- LS Descending (or ascending, based on point of view) Merkins x 10 IC
- Balance, Right Ankle on Left Knee, Hip Flexor Stretch, 10 count
- Flap Jack, 10 count
- MC’s x 10 IC
- Peter Parkers x 10 IC
- Parker Peters x 10 IC
Main Event
Mosey to Davie Park for the Pain Relay. Partner up with like speed. P1 runs to 1st light pole, performs Merkins AMRAP. P2 runs to first light pole when P1 drops for Merkins. When P2 reaches P1, P1 ceases Merkins and moseys to next light pole. P2 commences Merkins AMRAP. Upon reaching the next light pole, P1 performs Jump Squats AMRAP, P2 ceases Merkins and moseys to 2nd light pole. Repeat until we reach the end near the dog park. Mary. Same sequence for return to park entrance. Dolly and Burpees were the exercises of choice. Mary at the end.
Mosey to the Rea Road library.
Grab a parking space line.
- Plank Walk Merkins, 8 ea. side of line, 16 reps total OYO (16 was a common theme).
- Speed Skater Lunges, 8 ea. side of line, 16 reps total
- Burpees, lateral jump across line, 8 ea. side of line, 16 reps total
- Standing broad jumps, 8 ea. side of line, 16 reps total
Mosey across Rea to the top of The North Face. 10 Merkins. Run long lap to bottom of North Face. Scale it. 10 Merkins at the top. Rinse and repeat 3x.
Mosey to parking lot for Planker’s Delight. Line up shoulder-to-shoulder in plank. YHC took the lead. Plank walk 180 degrees so to face next PAX. Hand Slap Merkins. Plank walk down the line, stopping at each PAX for HSM’s. Return to plank after reaching the Anchor PAX. Hold plank until all PAX have “slapped the line.” Hopper was the Anchor PAX, and crushed his turn. Impressive.
Mosey to light post for a variety of post-to-post sprints. AYG, High Knees, Butt Kickers, Karaoke left, Karaoke right, Bear Crawl-Crab Walk-Lunge Walk.
Mosey to launch. Finish with Burpees and Merkins. Done.
Observations
The traffic in Davie Park was ridiculous for 7:15 a.m. on a Saturday, when it was basically dark outside and the Dog Park was closed. For example, a beat-up minivan passed the PAX during our outbound leg of the Pain Relay, only to pass us again going the opposite direction towards the park entrance minutes later. Suspicious. This drew Cheese Curd’s attention as he theorized the minivan’s turnaround time was wholly inadequate for certain nefarious acts of passion to be performed in a secluded parking lot. Gummy and YHC were speechless. One can only postulate that Cheese Curd wears his Garmin EVERYWHERE and times EVERYTHING.
Planker’s Delight absolutely sucks. YHC includes this brutality with each Q for no justifiable reason, other than to spread pain and suffering in Area 51. You’re welcome.
Hopper was complaining after Shoulder Tap Merkins (exercise #2) in the COP, but quickly buried that negativity and led the PAX for the remainder of the workout. Solid effort.
Abba scaled the North Face like a Mongolian sherpa. Unreal.
Marge and Nemo crushed the running portions, per usual. Fast, real fast.
Marlin continues to spread the Hoka gospel to anyone who will listen. #thicksole
Blades of Glory was shining during the Speed Skater Lunges. YHC was worried that he would cross check the adjacent PAX.
Dingo and Boerewors did what they always do, silently crushing the workout. South Africa in the house…
Gummy was well, Gummy. Always in front, always delivering comic relief, always harassing the Q. Well done, sir.
16 = Alabama Football National Titles (yes, Clemson, you still have the belt, for God’s sake)
YHC was silently confident about Bama’s chances this year, but after losing 1/2 of our defense to injury last night against LSU, well, not so much.
Always an honor to post at Rock Zero, and an even greater honor to Q.
RTR
Keep Manhatten just give me that countryside
10 Pax were on time and ready for a beatdown with a bit of farm livin thrown in. We started with a lunge walk warm up to save Woody’s Hobbit foot.
COP: SSH, Hillbillies (natch), Merkins, Modified Squats (let’s just say they didn’t go exactly as the Q had planned so let’s just awkwardly transition to The Thang)
The Thang: 10 Stations (first 5 using farming materials, last 5 KBs)
- Wheelbarrow (timer – to end of parking lot then backwards for return)
- Pile Driver
- Fertilizer Carry
- Post Press
- KB Raise
- Squat/Curl/Pr
- Flutter Press
- Goblet Squat
- Skull Cr/Leg ex
- Good Mornings
Not enough time for another round so head to covered tables for:
- Dips (20, 15, 10)
- Supine Pull Ups (15, 10, 5)
- Dips (20, 15)
- Supine Pull Ups (15, 10)
- Calf Raises (50)
- Squats (25)
Mary: Dolly, Backscratchers, Rosalita w/whip, 6 inches till time called
Moleskin: The chatter was good and steady with a backdrop of Petty (RIP) and the likes to give us a nice break from the usual metal mania. Some whined (HB) about having to carry bags of fertilizer, something about toxicity. At one point, Bernanke noted that GJ was unusually quiet after a record 10 seconds of peace. It didn’t happen again. It was good to see Woody and S-n-B back out after some foot issues, even if S-n-B was sporting red compression socks and espousing the merits of all things compression. Thanks HB for taking us out. Thank you for the opportunity to lead such a great group of guys!
Prodigal Sons Return
15 Goats + 1 fly-by dissenter gathered in the very mild gloom of South Charlotte Middle School for a crowd favorite Mountain Goat workout… 30-30-1.
The workout is simple:
- Warm-up plus dynamic stretching
- :30 at 70-80% effort, recover back to start; Repeat
- 1:00 at 70-80% effort, recover back to start… 1 round complete
- We completed 5 rounds
- Cool down; stretching
DONE! 4.5 – 5.5 miles depending on pace… not sure how many the dissenter got!!
Moleskin
First… apologies for the delays in the Mountain Goat Back Blasts, and a couple of missed posts. That rests on my shoulders, and I am resolved to return to a timely and consistent BB. I expect everyone to hold me accountable!
Great to see 3 Kotters this week at Mountain Goat! Huggy Bear, Mall Cop and Pele all showed up to share in the interval pain! You guys are always welcome, and have been missed… great to see all 3 of you!
A semi-Kotter also joined us… Insomniac has been nursing something that I’m not sure I can say in a family-friendly post… but great to have you back! He even showed some of his new-found speed with strong intervals!
Great to have Turkey Leg join us… TL is training for the Charlotte Full Relay where they will be doing the Speed for Need as part of the relay. Should be great!
TL and Purell were out front all morning. Purell is pure glide… running without effort!
Strong running from Fleetwood, Retread, The Mouth, Tweetsie, Benny, Kilowatt and Sensei… you guys have remained strong since BRR, which is very evident! Gullah continues to look strong! I know he’s considering a BRR run in 2018… you will do great!! Just keep coming out and giving that effort… you will be ready before you know it!!
The dissenter mentioned earlier was Fireman Ed. I suppose he was meeting some of his girlfriends from RFYL on the track. Not sure how many laps he got in… maybe he can reply to inform us of his workout regimen! He knows he is more than welcome at Mountain Goat. Not sure what Sensei said to him to make him not want to join us, but I’ll let he and Sensei work that out! (just playing… of course!)
T-claps to Benny and Fleetwood who joined Slim Fast for early warm-up.
Great prayer from Pele.
Announcements:
- Charlotte Full/Half 11/11: Sensei, Retread, Benny running half. TL is doing the relay with Speed for Need.
- Sign-up for Joe Davis Run. Slim Fast is coordinating bagels and bananas for the post-race. Contact me if you are interested in helping to secure donations or buy some bags.
See you next week! SF