15 Men gathered on St. Patty’s day to better themselves and to lessen the guilt of drinking green beer and watching basketball for the next 4 days.
THE THING
.25 mile warm up run. Followed by exercises in cadence.
IW x 15
Merkin X15 (hold it)
Shoulder Touches X 15 (hold it)
6 inches plank for 10 seconds
Off to the launch area for a triple nickel. Start at the top of 1 hill and run down and across the parking lot and up the large hill. Perform 10 jump squats then run back down to top of other hill for 10 merkins. Repeat 5 times. Flutter in cadence while we wait on the six.
Mosey across Elm Ln to Thorn Hill neighborhood. Run to bottom of the MurderHorn and divide into groups of 3. Choose 1 lifting rock for each team. Team Grinder exercise starting at StonePath ln.
Partner 1 (with rock) – 10 curls, 10 chest presses, 10 triceps extensions (repeat until partner relieves you)
Partner 2 & 3 – Run up ElmStone Lane to the clubhouse playground.
Partner 2 – Run back to relieve partner 1.
Partner 3 – Stay at playground and perform 10 pull ups, 15 dips, 10 jump ups (repeat until partner relieves you)
At 0610 – AYG up MurderHorn – LBC’s while waiting on the six.
Mosey back to launch area for 2 minutes of Mary
Leg Lifts x 20
LBC x 20
MOLESKIN
Strong group and everyone pushed hard. PAX covered exactly 3 miles. YHC slacked on getting the BB out and forgot exactly what exercises performed on the 2 MOM. Definitely leg lifts (Maybe LBC’s???) Backbreaker suffered an injury. Hope you feel better brother. The triple nickel was more like a half pipe going up and down the hills. Thank you Heartbreaker and Strawberry for the opportunity to lead. This was YHC’s first Q at #F3RebelYell.
13 men decided to start their week off right by showing up at The Matrix. Here is what happened:
Warmup mosey to lower parking lot with some buttkickers and high knees. Had to make a second lap to kill some time for the inevitable tardiness of Floor Slapper and O’Tannenbaum.
COP:
Mosey across school to dumpster area & partner up:
Stroll around the corner and find a spot on the wall:
Mosey to front parking lot of school and line up on the sidewalk:
Back to the cars for Mary:
That’s a wrap.
Moleskin:
Great group of guys out there this morning. Everyone put in some serious effort out there today. Wasn’t sure I could keep up with the likes of most of you, so I had to come up with something I could go at my own pace. Luckily there was an odd number, so I REALLY got to go at my own pace without a partner. Orange Whip had the smoke boots on this morning. OT had his usual eye rolls going when I mentioned burpees. Back Office and Witch Doctor were like the silent assassins this morning. Fast and quiet. Signups for ninja school are coming out next week.
Welcome FNG Doughboy! Way to hang in there. A fresh faced 19 year old pastry prodigy (maybe). Orange Whip owes you some cupcakes for bringing you out. Keep coming back! Also, Pop Tart was almost renamed Doughboy this morning. Good thing the FNG owned it.
We found out the Lobsta Roll does air presses on his own on Saturday mornings around 9, but HATES being told to do them. He was an angry Lobsta this morning. Case of the Mondays, perhaps? He blamed it on all of his teams losing this weekend.
No shovel flag once again. Apparently it doesn’t fit in Squid’s smart car. Take a lesson from the OQ Joker. Just hold the flag out the window as you drive. It works and you look really patriotic. #merica Thanks for the take out!
ANNOUNCEMENTS:
……………………………………….just look for the email
Prohibition out.
11 men (ranging in age between 12-61) decided to put the weekend behind them and stare the upcoming week square in the eyes. Work would be put in and all would be better for it.
No FNG’s in attendance, so after the disclaimer was given away we went.
Warmup Run around lot with ButtKickers, HighKnees, and shuffle thrown in to loosen the limbs on this cooler than usual spring morn.
COP consisting of the following:
Merkin x15 IC
SSH X20 IC
Stagger Merkin Right x10 IC
IW x20 IC
Stagger Merkin Left x10 IC
Follow me Run to Rosecliff hill about a 1/2 mile from campus for a grueling set of 11’s (Hand Release Merkins on Top – Jump Squats on Bottom)
LBCs at the bottom to allow everyone time to finish
Run it back to South Charlotte Middle for Mini Murph instructions
Mosey down to benches and rails down by the baseball fields (avoid the puddle)
MiniMurph – 50 Supine Pullups/100 Merkins/200 Squats
Flutter till all have finished
Mosey back to parking lot for COT / Namarama / Announcements
Announcements: Fireman Ed and his coworker are coordinating the packing of meals and will be requesting volunteers at some point in the near future. Please pay attention to weekly email for details.
Moleskin:
This was my first post at Basecamp, and probably my 3rd Monday post at any AO. YHC reserves Monday as a day of recovery but was looking forward to starting this week off with the Basecamp Q. It was quite a bit cooler than last week causing everyone to scramble for hats, gloves and an extra base layer. The goal of this morning’s workout was to keep everyone together while getting in some solid upper and lower body work. Not a ton of chatter out there this morning as most of the workout was spent running uphill or knocking out rep after rep of merkins and squats. Seemed like everyone was working hard during the 11’s as well as during the miniMurph. Lots of Merkins and squats today which the Pax will undoubtedly start to feel later this afternoon. As mentioned above, we had a wide range of ages out there putting in work today. The youngest at 12 and our eldest at a young 61. Strong work out there men. Marge and Fireman Ed were pushing the pace during the hill work. Triple 7, Smash, Gooney and others were making short work of the 11’s as well. Father/son duo of hammer and Sledge continue to post and push one another. Strong work from the 12 year old getting up early in the morning to work out with his pop. 61 year old—put in serious work this morning, looking strong on the hill work.
Thank you to Simba and Fireman Ed for the opportunity to lead at Basecamp
We will run. The running will continue for the better part of an hour. We will begin and end at the same place. You can now rest easy knowing that you know what to expect. That is all. #sweetdreams
The weekly Speed running workout known as Swift will launch at 0515 from the Vine Restaurant in the Ballantyne AO. If this workout seems like it is a recycling of a workout from 3 weeks ago, you’re probably right. Just like last time, there will be cones to mark distances and a pause for instructions to the group before each set. Therefore, no pre-workout watch programming should be necessary if done with the group!
The Plan:
Note: F-pace is about 4 seconds faster per 200m than your 1-mile/1600m race pace – which is the same as a full 32 seconds (4 seconds x 8 (200m per 1600m)) of pace per mile. For example, if your Mile Race Goal is 6:00, then your F-pace target is about a 5:28 / mile pace. Which means that you could run a 800m race in about 2:44.
SYITG,
Bratwurst
15 PAX (1 FNG) made it it after some late night March Madness for an early morning beat down.
Warmup
35x SSH
25x Mountain Climbers
25x IW
25x LBC
Mosey down the path…
Stop 1 – partner 1 plank, partner 2 feet on partners back and 15 merkins. Flapjack Stop 2 – same as 1 but wide arm merkin Stop 3 – same, diamond merkin Stop 4 – partner up and get to 100 supines with one partner run a loop and flapjack when you get back.
Bear walk to sign, lunge walk to light post. Over to basketball court.
Grab your partner. While one partner does 10 burpees other partner does following exercise, then flapjack. 6 rounds Flutter, sit ups, H2H, LBC, rosalita, can’t remember
Mosey to stairs… Partner 1 Maryland Crab, partner 2 run stairs and “box jump” up stairs until 50 complete. Shoulder press x 30.
Mosey back to lot with burpees along the way and finish with 4 minutes of Mary as led by the pax.
Moleskin
Great workout this morning. I wasn’t sure if I was the only one up late watching bball, so I was happy to see such a good showing.
8 peeps rolled up to DMZ (yes, I’m including myself and my 132 yard run in). Agony put on 2 coats and 2 pairs of gloves and we were off.
20SSH while waiting on Swiper. Run down Camilla and stop at each driveway on right and the end for 10 merkins each. Flutters x 20IC. Run back up Camilla with same stops with 10 squats each.
Head over to benches at Church at Charlotte for derkins and dips ladder (20/5, 15/10, 10/15, 5/20). Flutters x 30 IC. Run to bottom of lot for triple nickel (10 HR merkins at second light and 20 LBCs at bottom). Repeat for a total of 5 trips. Head back to benches for derkin/dip ladder. Flutters x 25IC. Back to bottom of lot for suicides (10 HR merkins at each light and 20 LBCs every time at bottom). Back to benches for derkin/dip ladder. Flutters X 25IC. AYG back to lot.
Moleskin
For those counting home that’s 150 derkins, 100 merkins, 100 HR merkins, 150 dips, 180 LBCs, 100 Flutters, 100 squats, and 2.7 miles running. Not a bad morning.
Lots of complaining on the derkin/dip ladder. Lots of chatter on what Agony looked like as a lineman at Davidson. He also removed his outer jacket during each derkin/dip ladder.
The form was outstanding today. Top notch. Seriously though, Bout Time’s form is impeccable.
McGee was the scheduled Q but he came down with a case of the Mondays, aka the stomach bug.
Semi has quit F3. It’s a shame. So much potential with that one. #minivancenturionNOT
Announcements
SOFAWIB should be huge tomorrow. Probably 50+ out there.
10 men posted at Ascent/Olympus Saturday morning to see what the next hour would hold for them. It went down like this:
Mosey to the track, take two laps around the track with 15 merkins after each lap, plank when done to wait on the six.
Jog to the smaller field for
COP:
SSH X 20 IC
Squat X 15 IC
Mountain Climber x 15 IC
Line up on end of field near school for 50 yard sprint ladders:
Run to other end of field for x 5 squats, x 5 merkins, x 5 LBC’s. Run back to start point and perform 5 reps each of the same movements. Keep running to each end of the field and perform same movements x 10 reps, x 15 reps, x 15 reps, x 10 reps, x 5 reps at each end until done. Plank and wait for pax to finish.
Mosey to the baseball field and partner up:
P1 bear crawl thru outfield to second base line and lunge walk back. P2 does CDD until P1 returns. Flapjack, x 2 rounds completed.
P1 karaoke facing home plate to second base line, karaoke facing outfield back to starting point. P2 does wide arm merkins, flapjack, x 2 round completed.
Mosey to concession area for AMRAP in 6 minutes of:
x10 incline merkins, x 10 per leg step ups, x10 dips.
Jog to playground area for some Cindy: 20, make that 10 minutes of:
x 5 pull ups, x 10 merkins, x 15 squats.
Goon spoke up and mentioned 20 minutes might be a bit much of that so he volunteered to lead the last 10 minutes which consisted of Flutters, Dolly, Rosalita, Jane Webb, Russian Twist, Protractor and a little People’s Chair. That’s a wrap!
Moleskin:
Great work today men. This workout was thrown together at the last hour due to Hoff injuring his back and not being able to Q so YHC and Pele jumped in. Pele then had to endure sick kids all of Friday night so he was unable to make it, although he did send YHC his plan so I was thankful for not having to come up with 30 minutes on the fly. Thanks to Goon for stepping in for the last 10 minutes to break things up a little. Cindy is always great to do, but I think the guys had had enough of merkins and merkin related movements. Everyone really pushed it out there, and word is Low Tide woke up Sunday with soreness in multiple areas so YHC must have done something right if I can get a young man to feel it. Us old guys do no matter what. Pleasure to lead you men.
Hope Hoff’s back feels better
Hope Pele’s kids are well soon
Thanks to High Tide for the prayer to take us out.
Gullah
AYE. 5 of Area 51’s finest met in the Gloom for the weekly Day Zero beatdown.
THE THANG
Quick COP – The usuals x 10 + 5 burpees in between
Run a mile – Alf clocked a roughly 6:30 pace
Run the box around the shopping center #RIPTuesdayMorning
Attempted 5-man grinders on the hill – 3 guys stationary while 2 run between
After we sort of failed at that for 15 mins or so, head over to the daycare for the Leg Breaker
People’s Chair/Baryshnikov/Huddle Jump/DWTS/Jump Squat/Squat, etc.
Lots of sprints, then head back home
MOLESKIN
1. Where the pax at? I’m confused. I thought people wanted hard workouts.
2. Tclaps to T&C who posted for his second time today and gave us a lesson in #Diamlernomics, where every employee gets a Benz and the big shots get G65 AMGs. Sign me up.
3. Larry Birds to Alf. Dude is so fast.
ANNOUNCEMENTS
Nada.
Since the primary election had become a vote for the lesser of the evils rather than a vote for confidence I decided to give the PAX 2 positive choices that everyone will benefit from!
COP in cadence
Side Straddle Hop x 25
Imperial Walker x 20
Squat x 25
Mosey to hill for instructions
Merkin burners 2 lines opposite directions x 2 just to get it right!
Mosey to the buses for Cheese Weave
Bobby Hurley- Shuffle left, right, sprint
Plank for 6’S
2 line Indian Run to SunValley elementary parking lot
(1 fast line and 1 not as fast line)
fast line takes a lap around parking lot then rejoins slower group on the way to the rock pile
Mosey to Rock Pile- grab a lifting rock
Choose a rock and carry it to the parking lot and put it down in front of you
then take a step to the right (that is your new rock)
Goblet Squat/Curl/Overhead Press superset x 20 in cadence x 2
Lunge walk with rock to the school walls (with your original rock)
Peoples chair with overhead presses (with another new rock) x 40 then x 50
Your voice your vote (pick your poison)
BTTW with 10x Hip Slaps OR BTTW with 10x mountain climbers x 2
return the rocks to the pile and mosey to the interesection
Push #45 plates OR pull tires with #45 plate in the tire behind you
PAX– 5 merkins at the start and finish line while you wait your turn x 4 or 5
mosey around to the back of the middle school to the stairs
Stair Jumps OR backwards bear crawl up the hill x 3
Rail walks OR lunge walks x3
Take the laps down the stairs and back to the start x3
Mosey to the front parking lot
8 signs of Suicide OR 6 LBC/Merkin ladder on the hill
MOM round robin
Freddy mercury
Rosalita
Dollie
some kind of hip thrust to the air???
Merkins
and 1 more that I am missing
Moleskin: I introduced a couple new exercises today and we smoked the arms right of the start. Of course since it was new, we needed to practice it once then try it again just to get it right! Merkin Burners, Merkin Milipedes, Merkin mile…..a good exercise by any name. 2x is NO BUENO!
Never let a 2.0 with ADD lead the PAX, my son decided to get in the fast line and mistakenly redirected the fast line to the short route!
Oh well, to the hidden rock pile. There are a lot of smaller rocks than the Outland studs can truly handle so when I saw a few guys grab a pebble/hand sized rock, I decided to have every one set the rock on the ground in front of them and then SURPRISE.. take a step to your right and pick up your new rock..some guys benefited and some lost! Goblet squats blasted everyone and then we shuffled to the left 2 spaces to get an new rock and try it one more time.
Off to the wall for some people chair..by now no one knew what rock they were going to get. Grab a spot on the wall and lift the rock for some rock presses. I forget to give the count so we went until most guys dropped then recovered for a mere minute..back to the wall for a loud count of 50 rock presses. Was this too much? Maybe? I don’t know that many PAX made it to 50 on this round.
Next up was your choice to pull the big tire with a #45 plate inside it or push the #45 plate..Neither candidate was well received but non the less….the evil began and PAX pushed or pulled to the line and ran to the next then completed 5 merkins at the start and the finish lines. Smoked legs all the way around! Every body wins right? no one left to suffer the misery on their own.
Next up we moseyed to the back of the middle school for another neglected area of the ever expansive Outland AO. Bear crawl up the hill backwards or boxjump up the stairs. I think maybe 1 person tried the bear crawl then quickly switched to the jumps. At the top of the stairs either lunge walk the length of the hand rails or get on top and rail walk the length, head down the backside of the stairs and run around the gravel path back to the first set of stairs and repeat 3 laps.
All done! NOPE! not yet…mosey around the front to the parking lot and voila! parking cones ready and waiting for us. 8 signs of suicide ahead and waiting but wait what about the YOUR VOICE YOUR CHOICE? Well then sensing some refusiniks on the suicides the option to do some 7’s ladder with Merkins/LBC on the hills came about and the PAX chose…again both parties won!
Feeling pretty well smoked and 6 minutes left on the clock, we retired to doing some MARY led by a round robin from 6 PAX with each man calling out and leading a minute.
A special thanks to Horsehead for taking us out in prayer. Very well said, my brother in Christ!