Another Monday morning in the gloom- another opportunity to start the week off right at Base Camp.
After a little bit of scouting around the neighborhood to make sure what I had planned would work, 16 pax circled up, and after a detailed disclaimer, and Admiration of how the sweat glistens on YHC by the PAX, we got it going:
The Thang
Mosey to the front Parking lot
15 SSH
5 Burpees
15 Imperial walkers
15 Mountain Climbers
Head out of the parking lot down Wood Fox
Left onto Rounding Run
Dynamic stretching- Heels, Toes, Butt Kickers, High Knees
Park it at the top of the hill after Rising Run
Triple 5s on the halfpipe:
At the top of the hill, 5 LBCs
Bottom of the hill, start with one Merkin (add a Merkin each time you reach the bottom of the hill)
Top of the next hill, 5 LBCs-
Repeat until you end with 5-5-5
Repeato, but with LSS, CDD, LSS
Snake Run back to launch (or because of Q-Mutiny, to the Middle of Woodfox, and mosey the rest of the way)
To the wall for the people’s chair plus air presses
Mary:
20 LBCs, 20 Flutter kicks, 20 Rosalita
End
Moleskin
When asked to Q, I asked Drano what the breakdown for Base Camp looked like, and he mentioned somedays look more like a bootcamp, some days morel like a running workout. Seeing that I was born out of Mountain Goat, I leaned towards more running- Strava had us at 2.8 miles.
Goonie seemed to think this workout would’ve been a better off on a Tuesday at Fast Twitch- even as he led the pack for most of the morning. I personally am of the mindset that the “moderate workout” phrasing is more like a… suggestion.
The Mumble Chatter was loud and rowdy today- aFireman Ed and Simba were admiring how I was glistening from my pre-run sweat-I admit it’s a problem. However the further we ran, the less mumble chatter I heard. Interesting how that works.
The triple 5s was a combination of sevens and a triple nickel on a half pipe (if some name has been coined for this already, let me know) and it was a smoker.
The idea was for the snake run to be at mosey pace back to launch, but as Insomniac pointed out it seems once the run starts, mosey turns into AYG. Thus, with a quarter of a mile or so left, the Snake Run fell apart, and turned into a slow mosey back.
Announcements
F3 Golf October 27th
Isabella Santos- this Saturday with the Speed for need Chairs (sign up here: http://5kforkidscancer.com/register)
Gumby its one year Gumbyversary tomorrow!
Come enjoy the most unique workout in Area 51-included tomorrow will be:
Thanks so much Goonie and Drano (even if you had to leave for a “meeting”) for the opportunity to Q-always a pleasure. I can’t think of a better way to hit the week running than Base Camp
POSTED ON BEHALF OF JINGLES (IN THE QUEEN’S ENGLISH):
14 men gathered at the Weddington campus for an auspicious occasion, Jingles’ VQ. Wrestled with the original theme for the workout of “Life of a Six” or “View from the back of the pack” but with Posse’s encouragement went with Deck of Death.
Warm Up :
The Thang :
Proceed to cafeteria (ED. NOTE: Snack Shop) across the bridge by the track for a fun time playing cards. Took a small detour enroute to get in some air presses and Moroccan Night Clubs whilst doing the wall sit.
Card activities commenced (ED. NOTE: Began) with the following guidelines, cards were picked and face value of card denotes the number of reps.
Plank between sets whilst waiting for Q or until the PAX regrouped
With 8 minutes left and a few cards in the deck Ace of spades miraculously appeared at the top of the pile and PAX did 1 last lap before heading back to COT for some LBC and flutters in honor of BC – (note – dealer always wins)
Moleskine:
Pre run particpants Hollywood, Damascus, Goodfella surprised by an early Jingles setting up the main event.
The Watchtower PAX pushed for the attendance record with a 14 man turnout. I’m sure all were apprehensive about back to back VQ’s (well done Xerox). YHC normally arrives post disclaimer and so, much to the PAX surprise we started on time.
The usual musical interlude was not available but next time will try to have varied musical selection of differing tastes, Scottish tunes, reggae etc. Anyway, it all served to encourage some usual banter amongst the PAX.
Moneyball closed in prayer.
It has been an honor serving with this group for a while and was nervously excited when voluntold by Posse but could not say no (even though he Q jacked Foundation)
Great work by PAX today who are all now very fond of cards and will be off to Vegas soon
Announcements :
Isabella Santos event – 9/30
Susan G Komen race – 10/7 (SFN event)
(EDITOR’S FINAL NOTE: AWESOME JOB TODAY BY JINGLES AND YESTERDAY BY XEROX ON THEIR VQs! WAY TO STEP UP FELLAS. KNOWING HOW I’M FEELING AND BY ALL THE TALK AMONGST THE PAX, EVERYBODY REALLY ENJOYED BOTH WORKOUTS. WELL DONE! FOR OTHER PAX WHO HAVE NOT Q’D YET, DON’T HESITATE TO VOLUNTEER. YOU WILL BE SURPRISED HOW MUCH YOU GET OUT OF IT . . . AND EVERYBODY IS THERE TO SUPPORT YOU . . . WITH SOME JABS ALONG THE WAY TO ENSURE YOU DON’T TAKE IT TOO SERIOUSLY.)
Don’t worry, this is not a position paper for a Marketing Seminar. It is just worth noting that since the “Fat Hole” brand was introduced post BRR and post swimsuit season, numbers are up… including the 11 PAX who posted on Monday. Here is what we did:
Warm-up: Series of exercises while a few folks recovered from the 5 K they ran, found bells, etc. 10 IW, 10 merkins, 10 mountain climbers all IC. The partner up when all are ready and alternate in a “Catch me if you can” cadence: P1 farmers carry both bells while P2 does 10 squats and runs to catch up. Finish the warm-up with 20 two hand swings and some limited kettlebell instruction. (Note: Schnitzel had his first KB workout but needed almost no coaching to get some good form going. Nice job.)
The Thang: Everybody start in one corner of the soccer field. For Round one, the stations are: 20 snatches, 20 merkins, 20 high pulls, 20 merkins, 20 one hand swings, 20 merkins. The format is, do your KB exercise, then run across the field for merkins, run back, then carry KB half the length of the field, do next KB exercise, and so on. If you can visualize that, congratulations on being very sharp and this backblast is of some use to you.
Round 2 the stations are: 20 squats, 15 CDDs, 20 cleans, 15 CDDs, 20 2 hand swings, and 15 CDDs.
Mary after both rounds to recover. Then mosey with bell back to the playground. P1 does 1 set of max pull-ups while P2 does swings. Flapjack then repeat 1x. Then weighted dips (KB on legs) 10 IC. Repeat the whole thing once and we’re done.
Moleskin: Great to have double digits at the hole. Welcome back FMB and thanks for the talk at the end on appreciation of being back at F3. #donttakeitforgranted.
25 men gathered in a middle school parking lot at 5:15. I got a little heat for rolling in at 5:12 and walking right into the middle of a full circle. I know the code is for the Q to be the first one there, but I don’t think that applies for 5:15 workouts. And I was still 3 minutes earlier than I am on most Tuesdays. My pregame routine is very important and can’t be rushed. After a thorough disclaimer, including unwanted details about my aforementioned pregame routine, we headed out for an interval workout. Somebody tripped on the curbs in the parking lot, despite 17 guys yelling “curb” and the fact that those curbs haven’t moved in 5 years.
Warmup run to Davie. Imperial walkers.
AYG to Rea Rd. traffic light. Mary/merkin recovery, then easy jog to the library entrance.
AYG down the hill to the Bevington. This was a little dicey. Running up the hill doesn’t seem so bad, but downhill speed made it dicey. I think this is when Clubber hurt some lower extremity that caused him to limp the rest of the time (except, notably, during the sprints at the end when he seemed all better). Mary/merkin recovery.
Speed hump suicides up Bevington. AYG to hump #2, slow back to #1, AYG to #3, slow back to #2, etc. Ugh. Mary/merkin recovery. Slow mosey to the stop sign at the top of the Coburn half pipe.
Slow to the bottom of the hill, AYG back to the top, slow back down, AYG to the top on the other side (Brownes Pond). Mary/merkin recovery. Yog to Rosecliff with a surprise left turn to the bottom of the cul-de-sac.
AYG to the stop sign at Strawberry. Mary/merkin recovery.
More speed hump suicides to get back to the school. Mary/merkin recovery.
Jog into the parking lot for a few sprints, then done.
Other observations:
– Turkey Leg was killing it out there. And I don’t mean that he was running fast. Maybe skip the Mexican food next time.
– Semi thought it was the right day to unleash his fall wardrobe and showed up in a long sleeve shirt. It was off by the end of the warmup run.
– Swiper went the other way and didn’t bring a shirt at all. Hopefully he had one for the drive home. The wet seatbelt is no good when you get back in the car in your work clothes.
– I stole the Bevington suicides from Prohibition, but I went from Starbucks to Coburn instead of the other way around. Uphill. Mistake.
– Speaking of Prohibition, he posted at Swift this morning. We had 25 without him.
– I think I saw Hannibal die on the last run up to the school. Did anyone see him in COT?
Announcements
– Southern Discomfort is on 10/21. Should be fun. Buy Body Glide now.
28 Pax came out for Xerox VQ at Flash and were welcomed to a log filled workout
Warmup:
Thang:
Partner up and then gather in groups of 4. Each group of 4 grab one log from pile. Each group will have one pair of partners doing exercise with log while other pair of partners does lap around parking lot. Complete 4 rounds of 4 minutes each.
Next was a Chinese Fire Log Carry around parking lot. One pair of partners runs with log, while other pair runs with out. Once the pair w/o the log catches partners with log switch. Complete 2 laps around parking lot.
Return logs to trail.
Mosey over to walkway in back of school. Progressive Light Workout. Run to first light and do 5 of called exercise, then to 2nd light and do 10 of called exercise….end at 4th light with 20 of called exercise.
Mosey back to start for COT
Moleskin:
Announcements:
At 0515 on Tuesday morning, we’ll launch to start waking the neighbors in the Ballantyne Country Club once again every 120, 60, and 30 seconds. Should get them up in arms to start posting on their Facebook page or NextDoor app. We’ll have to ask Frehley’s Comet if he sees any more chatter about a gang of guys running through the dark.
Here’s the plan:
SYITG,
Bratwurst
Pulled into the dark DMZ lot around 5:24. One-Eye and Pothole still in their cars, looking like they were about to get out to get the day started. PAX started flowing in by car and on foot. Then about 5:28 tires get locked up, horns start blasting, that heart sinking sound of rims grinding against the sidewalk. Luckily no cars touched and no one was hurt (not that the guy who caused the drama stuck around to find out)
With the drama behind us 13 PAX were disclaimed and mosey down Camila to the middle school. Several comments about potentially running into Camp Gladiator. Seriously, if you know a man doing this, you need to EH him right away. If he still has the need to part with $125+ a month, I can recommend several well meaning local charities and shelters. Or the Kirk & Bushwood family college funds. I think between them they have 47 children. I don’t know. I lost count. I think the 5th kid is free at UNC, plus there are tons of available seats at UNC home football games. I think the recycling center will pay more for that ticket than stub hub. #ShotsFired.
Anyway – great to see Kirk back out after the newborn, glad all are doing well. He still started out hot and won the first lap on the track.
So back to the mosey down Camila. We did that and circled up in the well lit parking lot for some Squats, IW’s, and lunges.
Everyone grab a line in the parking lot and plank. 10 merkins, civilian count, plank walk left. 9 merkins, plank walk right. Keep repeating until 1 merkin. Shake it off and mosey over to the track. At some point here Aqua Fresh chooses the correct path and after coming in late joins the PAX. He still owes us 15 Imperial Walkers – slacker.
Hop the fence onto the track because it’s too dark to see the open gate 30 feet away. Stand around for directions. Run 400M then do 5 burpees, (Here’s where Benefactor pulls his best Chelms impression and starts to take off early, we hold him back) then run 300M and 10 burpees, 200M and 15 burpees, 100M and 20 burpees. Some plank work then mosey back to the start.
A few rounds of peoples chair, with air presses then foot raises. Mix that in with step ups/dips/derkins.
Back to the track for some mary: Freddy Mercury, Heels to Heaven, Flutter, LBC.
400M dash around the track with 20 burpee finisher. Plank for the six.
Mosey back to front parking lot and plank on a parking line. This time 5-4-3-2-1 CDD’s in cadence with a plank walk left and right in between.
Head back to launch passing the fire truck and ambulance on Camila. Nothing to see here.
Back to launch for some more mary (flutters and protractor) plus more burpees because, why not.
Moleskine:
Solid group out there hanging tight on the track sprints. Hannibal said he hadn’t done a boot camp in a while and not much since BRR. I am sure he will feel this in the morning. Bout Time and Rachel were crushing the track/burpee combos and didn’t seem to be breathing that hard.
My last Q at DMZ was 16 degrees so this was a solid upgrade and we didn’t have to run 5+ miles to keep from freezing solid. I don’t get up this far much, but it’s always a good crew and mix of Metro/A51 Pax. Solid leadership from One-Eye and looking forward to see what Aqua Fresh brings to the mix.
Sign up for Isabella Santos race this weekend
Sign up for F3Golf.com on October 27.
Thanks to Semi for the solid take off as we prepared to embark from the lot.
-Alf
YHC threw the invite out to Fallout to Q on this crisp September morning but was shot down due to family visiting town. Totally understood, so YHC put together some ideas…over a few Friday Night brews. 3 took part in the pre-trail run and despite some near falls and twisted ankles we were all participators in the main event. 6 gathered in the parking lot….make that 7 as Fallout rolls in pulling the reverse “Flint-Commit”. YHC gave him the opportunity to take over the reigns but after suggesting 60min of running, reigns rescinded for fear of mutiny on behalf of the other 6 PAX. Quick disclaimer given and off we went:
Warm-Up
The Thang (Partner Theme)
Moleskin
Awesome morning for a workout and YHC managed to make it through the trail run without gaining a new spider web sweater as the web breaker. Fallout, you fooled me but glad to have you out to the BHAWK. Bodybag won the stamina award during the merkins as YHC could only sit there and watch as he belted out what looked to be 5o merkins alternating between Diamond and Regular, STEERONG. Solid work by my partner Ringer as I believe we set the pace on the Burpee Broad Jumps trying to get them over as quickly as possible. I robbed you of the opportunity to do one more set as a lollygagged back to the line just as you were finishing up our aggregate core exercise. The guy that really through off my day was Jingles…or should I say Jingle-LESS. The day just didn’t feel right and it was announced that Jingles did not transition over his bells to the new kicks. That needs to happen so that the world can rotate properly on it’s axis again. Glad to see Mysterio back out in the gloom as he was able to help me exchange some un-pleasantries with Atlas on the way out.
Freebirds new hours at 8:00 combined with Gert as our opening act for breakfast was not ideal. Appreciate the fellowship but damn, we were all about to eat our arms off. Will re-evaluate in a couple of weeks to see if our 7:45 early arrival is still acceptable.
Over & Out
-General
As it was getting close to the 5:15 start time the 7 PAX who joined QIC for our Monday morning run and stretch, were patiently awaiting the last minute arrival of our fearless leader, Bratwurst, but he was no where to be found. So after a text message just in case he showed up, at 5:17 we were off to run the PJ loop, getting in our 5 miles but avoiding the steep hill on Ardrey Kell.
Up Rea Rd, left on Williams Pond, left onto Elm, which then becomes Parks Farm Rd, past the Morrison YMCA, left on Community House, left on Ardrey Kell and back to the start.
Grabbed our broga mats for stretching, concentrating on hamstrings and IT band.
MOLESKIN
Another educational morning at Blakecovery as we learned about lancing, spandex, and that Doc McStuffins runs at a recovery pace closer to Frasier than Paper Jam.
Thanks for all those who showed up to run much faster that I can and provide inspiration and a goal to reach. Special thanks to Das Boot who kept me company.
The Thang:
60 seconds stretch run round the track and mosey back, plank exercises x2
COT: lead by Header
Nice to be back – apologies for the construction obstacles and arse activated car alarm.