I walked out of the house to a nice 50 degree morning, perfect for a beatdown!
Mosey to the parking lot near the dumpsters, fortunately it’s still too cool to offer much stench.
COP
All in cadence
Side Straddle Hops x 20
Man Maker Merkins x 10
Look at the headlights zooming through the dark!
Peter Parkers x 10
Parker Peters x 10
5 burpees On your own for the late Count and Hoffa
Imperial Walkers x 20
Low Slow Squats x 15
Bullwinkle is here! Late also!
5 more burpees OYO
The THANG!
Enough of that, let’s mosey to the playground
20 stepups (properly demonstrated)
20 Donkey Kicks- realized a swing was missing which clogged the line some
20 Dips
Repeato!
Mosey back to the side walk and lung to the corner for the 6 to catch up, Glassjoe can lunge across the street and back. #WalkingStick
Indian Run to next corner, too many guys not everyone got a turn, oh well.
Everyone down for Makhtar N’Diayes x 10 in cadence, switch direction and 10 more. GJ was afraid of scraping up his soccer arms and took off for the grass.
-Mosey to the speed limit sign, beware of Lamont if seen on the road he didn’t seem to know what a speed limit sign was.
-Lunge to Parking sign
-Run to each tall light pole, 10 LBCs at first light, 15 LBCs at 2nd and 20 LBCs at 3rd.
-Flutters at the corner until the 6 catch up.
-Lung to the 2nd tree (about 25yards) and then run to the next corner, first ones there run back and pick up the 6. #NoManLeftBehind
Run the length of the road, at each land mass (island, peninsula, whatever) 10 Carolina Dry Docks, add 10 at each stop until you hit the end, then run back and pick up the 6.
Follow me! Run over to the building for peoples chairs, drop an inch and 50 air presses civilian count.
Mosey to the parking lot!
6MOM
Flutters x 20 (some complaint heard about just getting warmed up over heard)
Dolly x 20
Rosalita x 20
Pretzel Crunch 10 left, 10 right
and for those that wanted to go beyond a warm up
10 burpees OYO!
a few seconds left?
5 burpees OYO!
DONE!
Announcements
Get signed up to Q!
Due to Happy’s work schedule, he has stepped down as Site Q of Thrive. Thanks to Nomad who is stepping up to take the reigns!
Ye Olde Moleskin
Strong work out there by everyone, we covered a lot of ground for one of my Qs. Shouts of “Hairband Marathon” and “Hairband Triathlon” were overheard. It’s good to keep people on their toes once in a while so when you are known for not running much, throw some mileage in.
Welcome to “Kilt”… or maybe a slight tweak to “Tilted Kilt” Eric Butler. Great having you out, keep coming it won’t get better but you will.
Bullwinkle, glad you made it out brother, getting stronger everyday. You almost missed us again though as we were about to head to the playground. Remember a 5:30 workout starts at 5:30, I know it was your first post to #F3Thrive and you got lost but you are good now. #NoExcuses
Of course we would have thought that Hoffa would be on time by now also.
The count is usually on time and it was obvious that he is not used to being late when he showed up all disheveled looking since he left home so quick he forgot his bandanna. Lucky we still recognized you.
Great having the young buc Espresso come out and Playoffs, Space Heater and Mercury are continually improving also. The workouts don’t get easier but you get stronger.
The lead by our “repects” in this group is awesome, Shep, Nomad, Hoffa (when he gets there) and Lamont continue to show us younger guys how to push hard and be better.
Glass joe, we appreciate your #Mumblechatter, it always keeps things lively and when you don’t post I strive to keep it going.
Turnpike, glad to have you back out, looking forward to that being a regular thing again.
Always an honor to lead and thankfully I didn’t die from the sinus crud that had me struggling for breath at times, especially while leading cadence.
Aye!
Hair Band
Happy’s half…
Discalaimer for FNG’s
COP
In cadence
Side Straddle Hop x 25
Imperial Walker x 20
Low Slow Squats x 25
* Mosey to hill for instructions
Merkin millipede 1 line PAX in opposite directions
rinse and repeat to the buses
Cheese Weave- Karaoke left, right, sprint
*Plank for 6’s—
Indian Run to SunVally elementary parking lot rock pile
grab a lifting rock
Goblet Squat/Curl/Overhead Press superset x 25 OYO
(step left to a different rock)
rinse and repeat (step right 2 spaces to a different rock)
*Mosey to the school wall with your original rock
Peoples chair with overhead rock presses x 25
50 regular overhead air presses
rinse and repeat
BTTW with 10x Hip Slaps OR 10x mountain climbers
rinse and repeat if time allows
And Hair Band takes the reigns…
Lets mosey to the field behind the school for some ark loader!
line up
Round 1: bear crawl until even with 1st telephone pole, lunge to the 2nd, 10 merkins and run back
R2: Crab walk to 1st pole, run to 2nd, 10 merkins, run back
R3: inchworm to 1st pole, run to 2nd, 10 merkins run back.
Mosey to bench area next to school
20 dips,
20 decline merkins
run a 6 bus cheese weave
repeato x 3
mosey to front of school
6MOM
included Flutter, Rosalita (nobody knew how to count above 10 in Spanish except The Count) Dolly and a few other random things.
Over all a solid beatdown all around there was sweat, tears by Bullwinkle who showed up 15 minutes late and never found us, and snot… mostly from my sinus crud I was dealing with.
I am probably forgetting a bunch of awesome crap which is what I get for waiting days to post this. Chime in with your fondest #TruthNuggets from Saturday like when we did the team lift of the school bus. #Beastmode
Always an honor to lead!
Aye!
Hair Band
Put out the preblast, which can be found HERE, on Thursday of last week, hopeful that was enough time to get the word out for the location change, and to give the PAX the details and allow them to make a decision on posting. TL and Haze gave me the thumbs up for the location change and YHC spoke directly to security on campus regarding a non-scheduled workout day. 3 cars came in hot while the group moseyed through the parking lot to the launch point above Entrance 4. Gave them a minute while the instructions and disclaimer were given. They caught up and off we went.
Sixfold Anvil Challenge
0515
Start at top of Entrance 4. 20 Carolina Dry Docks.
Run to pavilion. 10 Jump Up/10 Dips/10 Derkins
Run to Traffic circle at top of Entrance 2. 15 Jump Squats
Run to bottom of Entrance 3. 5 Hand-Release Burpees.
Run back to top of Entrance 4. 1 Anvil loop. 1.1 miles. 70 exercise reps.
Challenge: 6 Anvil loops in 60 minutes (or AMRAP)
COT
Moleskin
As noted in the 11/15/2016 Fast Twitch backblast, YHC indicated interest in running a 60-minute challenge using the Anvil loop first completed that morning. You can find that backblast HERE. Origin of the Challenge idea can be found in that backblast.
Quick survey of the PAX in the launch lot told YHC that some had read the preblast and some had not. Provided instructions at the top of Entrance 4 prior to beginning and then at each stop. The loop is actually 1.1 miles rather than the 1.2 YHC had indicated in the preblast. YHC knew it would be tough to get 6 loops in 60 minutes.
Welcome site FNG’s MAD, One Eye, Jello, and Udder, glad to have you join us. MAD’s ruck joined as well. All appeared to be pushing hard. Fast Twitch returns to South Charlotte Middle School next week.
Sixfold Anvil Challenge completed by: Rachel, Turkey Leg, Alf, YHC, and Hannibal, who told YHC he was over by about a minute. Most of the PAX got all of 5 and part of 6. Rachel got to Entrance 2 Jump Squats of loop 7.
A good bit of encouragement noted today amongst the PAX. That was 60 minutes of work. YHC finished loop 1 in about 9:15. Was already redlining and had to go deep into the pain cave for the next 5. Settled into the fastest pace possible and went after it. Finished 6 at 59 minutes. 6.7 miles at 9:18 cumulative pace. T-claps to Haze and Alf for the push at the end. Needed that to finish strong. Thanks to all for posting for the Challenge. T-claps to Udder for the takeout.
Announcements
Savage Race 05/13/2017. Register HERE. Buy one get one 50% off through 02/16/2017. Beats our F3 discount code. Register for the Pro wave (individual) or regular waves (4-man teams). Flipper is A51 Q.
Join the A51/SOB/UCo South Charlotte Slack channel. Ask a site Q or board member to help if needed.
After staying up and watching the terrible ending to that Super Bowl, YHC was tempted to channel his inner Haggis and bring an angry Q to this week’s rendition of Base Camp. However, after picking up Tiny Dancer (FNG Mike) in the morning, YC realized that an angry Q probably wouldn’t be the best way to welcome him to F3. YHC has been EHing him for a while, and wanted to make sure he “enjoyed” himself. There was no need to make him spill merlot the first time out – bring him along slowly. Silly Q……
Proper and thorough disclaimer was given. Liability removed, and we were off:
The Thang
Mosey to the day care parking lot for COP:
SSH x 20
IW x 20
Plank position – YHC called out a Pax to recite the mission of F3.
As an aside – after reading another BB that did a similar bit, YHC realized this was something that hadn’t been done at Base Camp in a while (if ever). All pax should be aware of the mission of F3, and YHC wanted to help that endeavor along.
The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. 3 pax got it wrong. 5 merkins after each. We had a lot to do, so YHC recited it and we were off.
Mosey to the corner of Strawberry and 51. Head to the park – do 10 merkins at the first lamp post, 15 LBCs at the second. Keep switching back and forth at each lamppost until you reach the park entrance. YHC headed back for the six, Fireman Ed led Mary. I’m surprised he didn’t bust out the Jack Webb.
Once we were all together, we moseyed to the playground parking lot where YHC took them through a circuit that looked like this:
Station 1: 10 flutters
2: 10 pull-ups
3: 10 cock curls and 10 step ups with rock pressed overhead
4: 15 LBCs
5: 10 merkins
We did this circuit AMRAP for about 12 minutes. Wanted the Base Camp pax to get a little taste of AMRAP and push themselves. Once we collected everyone, we did a little Mary (Dolly x 15 and Freddy Mercury x 10), then moseyed back to launch with a few stops to collect the six and an AYG up the last hill on 51. Got back about a minute late. #cobains.
Holy Moly
Everyone was really pushing out there today. Kotters to Drano, who’s been fighting a bug, and thanks to him for keeping an eye on the six all morning. #siteqhazing. Sheldon and Fireman Ed were pushing it hard today. Ed can really move when he wants to (which isn’t often). I think he was just determined to stay up with me so he could critique my merkin form. I could do the most perfect merkins on the planet, and he would still critique my form. Was super impressed with Sheldon’s performance, and then found out he was 22 #agematters. Way to push it, Sheldon. Keep coming out.
Want to give props to Costanza. He’s getting stronger every week. Soon enough, YHC is going to convince him to Q.
Welcome back to Niles, as well. Was an FNG last week and showed up again this morning. After almost 3 miles, he may question his choice of foot apparel, but we hope he keeps coming out. He was wearing what looked like hiking boots.
For the first time in, well, ever, both Adobe and Insomniac showed up ON TIME. YHC was questioning his watch when they both showed up in time for some pre-thang BS. Pretty sure this won’t happen again until 2018.
Welcome to FNG Tiny Dancer. He just moved down here from NYC and moved in Smash’s neighborhood. Now he has less excuses to post as there are multiple pax that can pick him up (until he figures out where the hell he’s going). In all honesty, TD is one of the nicest guys YHC has ever known, so get to know him. He’ll be a great addition to our brotherhood. YHC feels a little bad that he made TD spill merlot this morning.
Announcements:
Savage race on 5/13. Can run as an individual or as a group of 4. Get your team and sign up. Will be great 2nd F among the A51, SOB, UC, IL, and Fort pax.
As always, it is an honor to lead. YHC is humbled you all chose to follow. Remember to be a beacon of light as you go out into our community this morning. F3’s mission to “invigorate male community leadership” is a mission that all pax should take to heart. With all the vitriol in our world today, let us be an ever-shining example of what can happen when individuals come together and collectively choose to make a difference in the community.
I prematurely tweeted at halftime that it was safe to go to bed and get ready for our big day at The Matrix. The Falcons with a 21-3 lead would crush the Patriots in Super Bowl LI. I woke up dead wrong. 11 pax joined us @ 0530 for the beginning of COT. Actually 10 joined in at 0530, O Tannenbaum came in on 2 wheels at 0532.
The thang –
COT – SSH x25, IW x25, merkins x25, off to go pick up a rock. Mosey w rock to track. 10 LBCS, 10 Louganis w rock and then 1 lap around track. Rinse and repeat 20 and then 30.
Mosey to wall. Wall sits w 25 over head presses w rock.
Mosey down path to tires. (Drop rock) 10 jump squats over tire, 10 step ups on logs – run down path to railing and then back. Rinse and repeat, 20, 30 reps.
Mosey w rock to wall. Wall sits w 25 overhead presses w rock.
Mosey to field. 10 curls w rock, 10 over head presses. Run to light pole and back. Rinse and repeat. 20 and then 30 reps.
Mosey and drop rocks back in pile. Mosey back to lot for Mary.
I don’t have much for this BB other than Young Love had the biggest freakin’ rock I’ve ever seen someone chose during an F3 workout! It was a monster. I think it was Pop Tart who asked “who stole the spirit rock”? YL was in full beast mod
With the Dirty BIrds blowing a HUUUGGGEEE lead the night before, 16 MEN posted at DMZ to get an early start on preseason training (BRR not that far away) so we don’t suffer the same fate.
The Thang:
COP – SSH X20, Mtn Climbers X15, Diamond Merkins X10
Find a partner and grab one paver for the two of you – take said Paver to the lacrosse field behind Carmel Middle school for partner relays. Partners rotate with one partner running to end of field and back with the paver while other partner knocks out as many reps of called exercises as they can. Keep swapping until the team has done 100 burpees, 150 merkins, and 200 squats. Finish with some Mary while we wait for the six.
Grab paver and head back up to tennis courts at the park. Partner 1 does mini suicide on courts will partner 2 does called exercise and then switch.
Head over to church for more partner work. Partner one performs people chair with paver extended out front while partner two does another mini-suicide. Three rounds. I did get in the disclaimer ( a tad late) but fortunately no injuries occurred so Area 51 and Mermaid are libel free for one more day.
Finish with Wall Maktar Jai (Q fail) and Wall-tar Jai (Hops lead)
COT
Naked Moleskin
16 was a pretty good number for morning after Super Bowl (although it was pretty hard to watch for most of the game). I remembered the Wall-tar Jai incorrectly from a few weeks ago. I could only do 3 Wall Maktar Jai’s and now I know which one is worse. I’m going to have a Wall Maktar Jai competition at Centurion my next Q.
One Eye Q’d Centurion last Friday and unleashed 100 burpees per man on us so the PAX should feel relieved they only had to do 50 at DMZ today (on average – my partner probably ended up doing 70 of the 100). I think I found Agony’s kryptonite as he is usually way out in front of me. The paver’s tend to even things out.
Hamlet and Agony led the chorus of complaints about not having a fancy strobe light and music. Pay your back dues and I’ll bring out the extra goodies. Pavers are always free. Hops HC’d even though he saw the plan in a tweet Sunday night – man is always a glutton for punishment in the gloom. It was so dark on the lacrosse field that I couldn’t see if we had any Larry BIrds and the tennis court suicides were too short to really get far out front.
Hannibal got picked by YHC because he is my BRR team mate #pickyourteamscarefully.
This one is sneaking up on me after lunch. Thighs and shoulders now letting me know the work was pretty solid. Of course, that could just be my age. At least I wasn’t War Daddy – pretty sure that honor goes to GAAP.
Appreciate the honor of Q’ing DMZ. It is the closet F3 workout to my house so it’s not like its an “inconvenience”.
Announcements
See me (pchepul@gmail.com) about getting involved in our efforts to teach boys about purpose, authority, and teamwork. We can be flexible and you can involve your M and 2.0’s on weekend activities.
Hops mentioned something but I forgot – too busy trying to remember all 16 names #keygoalaccomplished
Agony took us out in prayer
8 total for Foxhole this morning. 2 for pre-run (General and YHC), 4 for the clinic: Voodoo, General, YHC, and Chopper
10 deep KB squats (civilian up-down count), Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.
10 deep KB jump squat (civilian jump-up-down count), Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.
10 deep KB squat and press (civilian up-down count), Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.
10 deep KB jump squat and press (civilian jump-up-down count). Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.
20 body weight squats (10 IC).Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.
5 deep squat and press, left arm, 20 body weight squats (10 IC). Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.
5 deep squat and press, right arm, 20 body weight squats (10 IC). Go get 7 dead-hang pull-ups, come back for 14 push-ups, 21 one handed swings.
7 KB goblet squats
Run to pull-up bars
7 pull-ups
Run back to tarmac
7 push-ups
7 swings
First, a salute to the General for posting with YHC for 3 straight Qs. Well done ! You crushed em all ! Made every pre-run, gave 100% every time. Solid job from the rest of the crew out at Foxhole this morning as well. Absolutely ZERO chatter this morning; one can only hope that means that the promised workout was delivered. Either that or everyone was in a bad mood after the Dirty Birds got smacked around late in the game by the comeback Pats. Voodoo, a lifelong Falcons despiser, oscillated between emotions of glee and a touch of remorse given how bad the loss was. Either way, he was pushing it hard this morning with 24kg bell (except for the 10 reps of single arm which required a quick sprint to the car for a different color bell). Escobar had some competitive fire in him this morning. Banging out the pull-ups and staying quick on the running transitions. Bratwurst, a “dare I say” Foxhole regular, was at the front of the pack today, working hard to add some more layers of strength to the already dizzying speed. Frehley’s Comet loves those pull-ups, and was feeling the lats, and feeling young at the end (he wasn’t the war daddy today!). Gumbo appears to be back in the Foxhole game after some rank absenteeism during the holidays. Glad to have Gumbo back ! (Keep posting man). Chopper was both War Daddy (oldest PAX for the day) and Site FNG (first time at this particular workout) and the dude worked out hard. He already has much better squat form than 80% of the nation.
All told, roughly ~80 pull-ups, ~130 push-ups, ~140 squat (weighted and unweighted), ~175 swings, some running around, and ~200 core movements. Good start to the week.
An honor and a pleasure to lead you all today.
Argo out.
Swift will launch from the Vine Restaurant in Ballantyne at 0515 on Tuesday morning. We’ll have a step-down workout, but since it’s a step up from last week, your body will get just as confused / tired / stronger as it needs to be. We typically do this workout starting at the bridge over 521, but with the increased traffic, we’ll stick to
The THANG:
SYITG,
Bratwurst
11 hearty men braved the gently north of freezing temps to jump start their week on the right note.
The party went something like this:
The Thang
With an FNG in our midst (and even when there isn’t) a Disclaimer was proffered, and we launched at 0530 sharp.
Run down to first baseball parking lot. COP at the far end.
Prisoner Squats x 20
Side Straddle Hops x 20
Mountain Climbers x 20
Run to other end of lot, and find some strategically placed medicine balls.
Partner up. P1 runs full lap around parking lot while P2 does Medicine Ball Merkins. Right hand on the ball, Merkin, roll ball to left hand, Merkin. Continue until P1 returns. Flapjack.
Old School Partner Sit Ups, passing medicine ball back and forth after each rep. 20 reps combined.
Repeat Partner Lap and Merkins, Flapjack.
Repeat Sit Ups x 20.
Mosey down to second parking lot.
P1 runs lap of second lot while P2 does Squats. Flapjack. Repeat.
Mosey and grab some wall.
People’s Chair; Left Leg high, regular, Right Leg high, regular.
Balls to the Wall; (As you are able) Left Hand high, regular, Right Hand high, regular.
Partners: P1 does Box Jumps or Step Ups while P2 does 20 Derkins, flapjack.
Rinse and Repeat.
After brief intro, Q attempts to lead PinBall run back to cars. Every man runs at his own pace, those getting out front choose a spot to turn around and run back to Six. That generally leads to new Pax in front, who then choose next turnaround back to Six, The theory is that all men get to run at their own pace, get a good workout, and nobody gets let behind. #Fellowship
We threw in a few Pain Stations on the way back and circled up for COT.
Moleskin
Thanks for the opportunity to lead my first BigHouse workout!
I have enjoyed being part of the launch, and it is a solid group of men. Patient Zero was a solid partner, and lots of hard work from the everybody. Welcome to FNG Lieutenant Dan (JR), who works with Private Benjamin.
Be sure to join us for the Richard Shelta Memorial 10K/5K/1 Mile Run April 29, 2017 at Belle Johnston Center.
https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial10K5K1MileFunRun
Pineville, NC lost one of its own nearly a year ago.
Richard Sheltra, a 20 year old firefighter, died in the line of duty while battling a three alarm blaze in Pineville on Saturday, April 30, 2016. He is survived by his parents and sister.
In the wake of the tragedy that took Richard from his family all too soon, the Pineville FD, Sheltra Family, and Pineville community came together to honor his memory through the Richard Sheltra Memorial Run last October.
Last year’s 5k race had just 116 participants. In 2017, the Memorial Run takes place on the anniversary of his death. We can help.
This run is another way we can demonstrate F3’s support of our local community.
– We can support a Dad and Mom who lost their boy. A sister who lost her brother.
– We can support our local volunteers who don’t ask much in return. This run is how they all get to hold on to their brother who was taken from them.
Click this link to Register for the Richard Sheltra Memorial Run.
(10k, 5k, 1mi fun run option for 2.0s & families)
Taken from the Registration Website:
“Join us in bringing our community, family & friends together to celebrate the life of Richard Sheltra and raise money to support his foundation. We want to honor and recognize him for his commitment and dedication to our community. All proceeds for this event will benefit the “Richard Sheltra Memorial Foundation.” This Foundation is designed to purchase New Turnout Gear and Educational Expenses for first responders. These were two areas of great concern and empathy for Richard.”
Share with your AOs, PAX, and your friends/coworkers. If you’re looking for a race to run, this is a great one to gear up for.
Questions? Contact Dumpster Fire and Cheddar at jbmaxim@hotmail.com / nigel65@gmail.com.