12 Pax entered the muggy Gloom of South Charlotte and left having endured an hour of tough interval work.
After disclaiming the Pax, we set out at a moderate mosey pace on Woodfox to Rounding Run. YHC had instructed the Pax to run the Rounding Run loop in a clockwise direction, but upon arriving at the start of the loop, YHC promptly turned right, or counterclockwise. Looks like YHC will be spending a portion of Father’s Day studying Clocks for Dummies. Or maybe the anticipation of seeing everyone’s favorite low rider, Ground Level, was just too great. After completing the warm up, the Pax regrouped on Strawberry for a bit of dynamic stretching (toes, heels, B-skips) before embarking on the main event.
5:00 @ interval pace, 4:00 recovery, rinse and repeat;
4:00 @ interval pace, 3:00 recovery, hey look at that, it’s 0609, head back to launch for name-o-rama and COT.
As the famous Kurtis Blow once sang, “We’re playing bassskettttballl, We love that basketball.” After a riveting NBA Finals, YHC thought it would be a good time to dust off last year’s bball boot camp weinke and get some 2.0s back in the mix.
PREGAME WARMUPS
THE TIPOFF
POST-GAME ANALYSIS
Pleasure to lead with a quirky workout. Great group of men. Privileged to have my son sweat with you and see how real men act . . . Supportive and Accountable . . . With a sense of humor.
Thanks to Moneyball for a great takeout prayer on this Father’s Day weekend. Wishing each of you a Happy Father’s Day WEEKEND #ExtendTheHoliday
ANNOUNCEMENTS
18 beautiful men gathered for my guest Q this morning to battle humidity and humility : ) One gentlemen (Header) had so much fun, he wanted to be counted twice!
Warm up before the warm up:
2 Minutes of the Merkin Wheel!
Warm up:
Side Straddle Hop (25)
Imperial Walker (20)
Low Slow Squat (15)
The Bupee (not Burpie) 20
The Hills are Alive:
Combination of a Plank Exercise and run up the hill ( Regular Plank; 6 Inch Plank; Elbow Plank; Shoulder Tap Plank; Toe Tap Plank). 5 Rounds Total
Track and Ab Partner Work:
Partner 1 and Partner 2 run to the opposite side of the track, then each performs 20 Real Sit Ups while the other partner holds his feet in a plank position. 4 Rounds Total
Partners in the Playground:
Partner 1 performs 5 Push Up Burpie’s and 20 Dead Man Hangs on the bar (10 each leg) and continues until Partner 2 runs a lap, then Flap Jack. 1 Round
Jack Webb Squid Style:
Start of with 2 Flat Bottom Double Leg Raises and 4 Shoulder Presses. Double up each exercise until 20 Flat Bottom Double Leg Raises and 40 Shoulder Presses (actually went to 50 on the last rep).
Burpie Finish:
1 minute of continuous Burpie’s on your own to finish the morning!
On Monday, June 19th, YHC will be Qing Base Camp in celebration (who celebrates with a painful workout?) of 2 years of F3.
We hear the stories all the time of how F3 has helped people. For some, it’s as simple as posting one or two times a week and losing a little bit of weight. For others, it has saved lives (see Winston-Salem news story a few months ago on F3). For YHC, there is not one aspect of my life that is not better because of F3 and all of you. When I first posted at Base Camp on 6/22/2015, I was not in a great place. After being fairly active for the first 30+ years of life, I found myself very, very inactive. I was overweight, always run-down, and didn’t have the energy to play with my 1.5-year-old 2.0. Hell, I struggled just walking up the stairs. On top of all that, I was lonely. Yes, I had my M and 2.0, and I love them more than anything in the world. I could not have asked for a better family. However, I was really missing that male bond that we all need. Then I found F3.
Well, now I just want to do a little bit to pay forward all F3 has given me. To help out with Speed-for-Need, YHC will do one burpee for every dollar that’s collected at Base Camp this Monday, 6/19. Burpees will be done at Base Camp on Monday, June 26th (and possibly 7/3 or 7/10 if enough comes in that I can’t do them all in one setting). So, come celebrate and cause some pain with some donations.
SYITG
Nine warriors came to party at F3’s only exclusive boxing training AO. With several new-to-boxing PAX, we focused on the basics.
Short warm-up lap around the parking lot
Footwork drills
Introduction to step, punch, drag & punch combo x 4
One-foot hops x 2
Pad/Gloves & Heavy bag
P1/P2 – Gloves and pads
P3/P4 – Gloves and pads
P5/P6 – Gloves and pads
P7/P8 – Gloves and pads
P9 – Heavy bag
2 min rounds
Shadow boxing
3 rounds
2 min each
Core/’Merican ladder
5 slow ‘mericans
20 LBC
4 slow ‘mericans
20 Toe-tap crunch
3 slow ‘mericans
20 side crunch R
2 slow ‘mericans
20 side crunch L
1 slow ‘mericans
20 Chippy Cross
Ring Review
There’s a lot learn when one starts boxing. Footwork, hand position, bob/weave, combinations, set-ups and blocking. To be good, you got to know where you body is, what you want to do and all the while anticipating your opponents moves. It’s not unlike life, to succeed you’ve got to know where you’re going, how to get there and in concert with others. Yes, work on yourself, but always remember you’ve got to work with and at times defeat others.
Thank you to Bullwinkle, Adobe, Arsenal and JWoWW for coming out to Fight Club for the first time. Keep coming back!!
(Written by Fault Line on behalf of Witch Doctor). This was just a classic sweaty boot camp. After a lengthy interactive disclaimer, 9 PAX left the Covenant Day parking lot to make their Friday that much better. This is what we did…
Mosey to sanctuary lot, circle up for COP – SSH, IW, mtn climbers, merkins X 15, plank variables
Run up each stair well and down heading toward rear parking lot. From there run through lot to lacrosse field, stopping at each light pole for 5 merkins (there is a lot of poles).
At field, partner up: 20 leg lift/leg throw things, flap jack, wheelbarrow across field, flapjack, bear crawl race, crab walk, dragon crawl, mosey back out to parking lot.
Run to hill stopping at each light pole for 5 merkins. At hill, 7’s with jump squat at bottom, burpee at top. Little round of Mary when finished. Run across lot…yep merkins at each light pole to benches in otehr lot. Partner 1 does exercise, while Partner 2 runs around median. Box jumps, derkins, dips, one legged squats.
Run back to main lot….more merkins at each light pole…seriously! Mixed mary…done.
Great lead by Witch Doctor. This was a sweaty mess to say the least. I was trying to keep from blacking out so if there was any idle chatter, I didn’t hear it. One note worth mentioning, there was a 50% “modify” on the crab walk. Make note if anyone is Qing in the future…not a fan. Announcements: Next week Covenant Day campus will be used for school activities, Skunkworks Tuesday will meet at Tennis Courts, Kevlar Friday will be converging with Joust at Charlotte Christian.
24 PAX with two fresh FNG’s, “Napoleon Dynamite” and “Kapowski” emerged from the gloom for my VQ this morning, much fun was had as we all got our inner cardsharks on for a little “Casino Royale.” Sally and Mary, those dreadful ladies, also reared their heads.
The Thang
Mosey around to the church parking lot for a little warmup consisting of our favorite: Side Straddle Hops, Imperial Walkers, and Merkins, mixed in with some laps around the islands in the lot before moving on the to main course.
Mosey to the rear parking lot for Matthew’s Elm for a little card game, played with a set of playing cards.
“Casino Royale” Workouts:
Merkins, SideStraddleHops, Low-Slow-Squats, LBC’s, Dips, Carolina Dry Docks, Lunges, Imp. Walkers, Jump Lunges, Flutter Kicks, Freddy Mercuries, Diamond Merkins, Burpees, Peter Parkers, all in some seemingly random order.
Rules: Each PAX draws a card from the top of the deck, number on card is the number of event we’d complete. In order to be finished, PAX much draw at least one Ace, King, Queen and Jack.
On Ace: PAX completes a lap around track
On King: 45 Second Plank
Queen, Jack: 12 and 11 reps
Joker: Sprint to the farthest end of the parking lot and back
PAX terminated this workout, moseying to the walls for some sits, with air press. 3 sets, with 10,15 and 20 reps before our beloved ladies showed up.
Circled back up for Sally, played to Moby’s “Bring Sally Up”. Switched between Merkins and LowSlowSquats per verse, drawing a bit of sweat from the PAX. Fun was had.Native American Run back around the school to finish out to Hail Mary, who sent us on our way.
Moleskin:
Peak51 got two new FNG’s this morning, Napolean Dynamite and Kapowski, awesome job to you, and welcome to our family. I’ll be off into the “Wild Blue Yonder” again, so I’d like to take out this opportunity to thank all the PAX I’ve met at Peak51 over the past year now, and all the support, love, and prayers you’ve given me in that time. Love this group. Thanks to Booyah for giving me the opportunity to take VQ this morning. Shoutout to Pop who put in the work at the Air Force’s Chaplaincy school while I was away over the year, and served as a mentor and motivator for me at USAFA.
24 PAX made the right choice and much to Bunker’s chagrin posted at #Rebel Yell and here’s how it went down.
COP
The Thang:
Mosey down the parking lot stopping along the way for 10 merkins at each speed bump for Merkins x 10 OYO. Cross over to the St. Matthews Church parking lot. Partner Up, size and speed does not matter. Partner 1 does called exercise while Partner 2 runs a lap on the short track until the team completes the total number of reps of each exercise.
Mosey down the Church parking lot and stopping for core exercise at each speed bump: for Flutter Kicks, Dollys, and LBCs. Continue with the same on the return route.
Head back to the start point via Elm, making our way past cars. Arriving back at the start point and line up for some suicides running to each island and back. Mary while the six finishes up. Done.
Moleskin:
Announcements:
Six of South Charlotte’s finest got after it this am in the humid hills of Hydra.
Warmup
– SSH (Gumby stand and watch)
– IW
– Low slow squat
– Lap on track, 10 merkins at corners (quasi corners on oval)
– Lap on track, 20 lunges at 1/2 way point
Big Hill
– Run to bottom of Summerlin, suicide run back up
– 10 merkins at first speed bump, back down
– 10 wide arm merkins at second speed bumb, back down
– 10 diamond merkins at top, back down
Smaller Hill
– Make your way to Foxworth, lunges along the way
– 7s on hill, LBC at top, lunges at bottom
– Plank it up for a while
Field Work
– Trail run to football field
– 50%/100% run
– Backwards run
– Karaoke run
– Back to start
We covered 3.5 miles today, felt more like 10 with the humidity. Small group but good times. Enjoyed the chance to lead.
– Harley
For this week’s F3 Dads SOB Edition, we will meet on Saturday (6/17) 9:00 am at Harrisburg Elementary School (10251 Harrisburg Rd, Fort Mill, SC 29707). Enter the south side parking lot and park near the back (basketball court).
If you have not been there, our neighbors to the south have installed a ninja warrior style obstacle course on an already awesome playground area. The plan is to do our standard warmups and activities before doing a few time trials on the course. We will likely do something at the end involving some ice cold water to cool off a bit.
Check the map, bring your 2.0’s, get some towels, and let’s have some fun!