Warm-ups
30 SSH
15 merkins
15 imperial walkers
The Thang
Mosey to school parking lot
15 LBC’s,
15 Dying cockroach,
15 Russian twist,
Rinse & repeated 3 times with a short run around the parking lot in between each set
Mosey to school playground
20 dips,
10 jump ups ,
5 pull ups
Rinse & repeated 2 times
4 corners around the school parking lot;
short run with a set of exercises at each corner
20 merkins,
15 derkins,
10 jump squats
5 count rest
Rinse & repeated 3 times
Mosey to stairs by the soccer fields for some ab time
Freddy Mercury,
Rosalita,
Protractor
Ran up the stairs by the soccer fields x 5
Mosey home
Jack Webbs to a count of 6
Despite Tiger Rag’s shameless attempt to steal PAX with his #F3Skunkworks pre-tweet yesterday (it’s true – check the Twitter timeline), 12 men posted this morning for something new at SOFAWIB. It was either an attendance record or close to it. #BRRisobviouslyover
The Q showed up at about 5:25 to see a very crowded parking lot by SOFAWIB standards. I guess the secret’s out. At about 5:28, YHC started to get nervous. Where were Kirk and Sundancer? Still no sign at 5:30, so we got moving.
The Thang:
Shockingly, it was very similar to the pre-blast:
Warm-up mile to Harris Teeter and back.
PAX partner up based on 1) KB size and 2) speed.
Catch me if you can (CMIYC) to the buddy bench with kettlebells and 5 burpees.
Partner 1 performs AMRAP of a KB exercise while Partner 2 circles the fence around the nearest baseball field. Flapjack upon P2’s return.
CMIYC back to the start at 6:02 since we didn’t have time for both partners to complete another round. Also, the Q was smoked.
Run the HT mile again. One Eye and the other speed demons led some Mary until the six came in. YHC was present for some Rosalita and Protractor.
Done.
Thanks to Simba for the take-out in COT. And a belated congratulations on his successful adoption of his children, which became official last week.
NMM:
YHC named this workout the Intimidator because it reminded me of NASCAR with all of the left turns around the baseball diamond. Plus, it sounds cool and I don’t think it’s taken.
When Kirk asked YHC to bring a kettlebell workout to SOFAWIB, I was flattered. With all the speed demons out there, I didn’t think they would be interested in swinging the heavy metal. I guess I was right as Kirk and Sundancer both chose the fartsack over posting this morning. There was much discussion over the reason for not posting after both retweeted and favorited the pre-blast. Here were the top 10 reasons YHC came up with during those long, dark runs to HT and back:
10. They dropped a kettlebell on their foot one time and swore to never lift one again. #neveragain
9. They stayed up too late at their pre-SOFAWIB sleepover braiding each other’s hair. Wait, Sundancer doesn’t have hair… #pillowfight
8. If they posted, the attendance record might be too far out of reach for them to ever exceed it. #bestSOFAWIBQever
7. They knew Swiper wasn’t going to show, so they weren’t losing ground. #noswiping
6. They were afraid Bushwood would show them up by swinging a bigger kettlebell. #mansizebell
5. They were afraid Champagne would Q jack and call 30 minutes of Turkish get-ups. #TGUsrule
4. Maybe they got there early and made fun of Iron Mike’s long sleeves again, so he locked them in the trunk of the police car. No, that can’t be it because Iron Mike wasn’t there either. Neither was his driver, Talkbox. #masterblaster
3. They were attending the Hilliard Studio Method class taught by Brushback’s M this morning. There’s better scenery and Brushback swears it’s a great workout. #notsurewhyheknowsthat
2. Alien abduction. #tractorbeam
And the #1 reason: they are repaying YHC for fartsacking at their own workouts over the past few months. That must be it. #payback
Alright, joke time is over. Thanks to Kirk and Sundancer for the invitation to Q and thanks to the PAX for trying something new. And thanks to the meatheads (Chanel, Ickey Shuffle and Champagne (sort of)) that put up with a surprising amount of running (3.6 miles) to support a bro Q at SOFAWIB. It was good to see some new faces at SOFAWIB, the best workout in F3… on Tuesday… on Rea Road. I hope to see you in the gloom soon.
Announcements:
Twenty two came: pale, effete, and logy. Twenty two broke COT: radiant, swole, and full of pep.
Mosey to the north entrance and pair up. Partner one circles the church, partner two on double bells.
Mosey back home.
COT
MOLESKINE
The tweet went out late Sunday from Simba. Even though the Panthers had a “W” on Sunday, Base Camp would be going right back to basic blocking and tackling. Simba was so pumped he showed up in his Kuechly jersey! The truth is we never blocked and we never tackled, but we did run, catch and throw. Here is what 24 hungry grid iron pax got done this morning:
Warm-Up:
Two laps around the parking lot to include high knees, karoake left and karoake right.
Circle up!
With football in hand, I told Big Tuna across the circle that if he catches the ball when I throw it we do 15 of the exercise. If he drops it we do 30. The boy came through for us and caught the ball like Dez Bryant on a slant. We did have one drop during COP as the ball got passed around. Overall, we did:
Mosey to the track. With three lines and three footballs in the hands of Big Tuna, Purple Haze and Big Top, we did two laps of an indian run. Last man in line runs to the front and hands off the pigskin to the first/second man in line. Ball gets passed all the way back the line until the last man gets handed off and runs to the front….and so on. 10 squats to the team that drops the ball, but no fumbleitis occurred….during that run (foreshadowing?)
Mosey to the football field and line up at the south goalline. Time for tunnel of love. Last man in line crawls through the tunnel then throws the ball back to the end of the line….and so on. Two full rounds.
Mosey back to the south goalline. Time for a self dubbed exercise named “Glory Days”. The ball gets tossed to one of the men on the goalline. He throws the ball as far as he can then calls out an exercise. The pax drops and does 5 of the exercise, sprints to the ball and does 10 of the exercise, then sprints back to the goalline and does 15 of the exercise. Choices included (sound off on those I forgot):
Mosey back to the track for two more laps of an indian run. This time the pax of each line spreads out for the last mine in line to weave his way up to the front. Insdie track team did have one fumble….that’s ten squats boys!!
Plank as we wait for the six.
Mosey up to the parking lot and split into two lines…..throwing and receiving. If the receiver catches the ball we do 15 of the exercise. If he drops it we do 30. Mary exercises included:
That’s a wrap!
Moleskin:
I have unfortunately not been to Base Camp in a while, but man….it has grown! 24 pax strong and every single dude brough it today.. Great to see familiar faces and new! Great to catch up with pax I have not seen in a while and meet new men who have strengthened the bond that is F3!!
Simba and Fireman Ed, thanks so much for giving me the chance to lead this morning. And pax, thanks for giving me the chance to lead you all in a little fun this morning. I had a blast!
Announcements:
Blades of Glory speaking tonight at Church of Charlotte at 6:00
Start bringing headlamps to Base Camp
Simba…thanks for the great take-out!
18 PAX showed up for the Matrix. Would have been 19 but the originally planned Q, Pop Tart, stubbed his toe this weekend and had to welch on his Q duties. At least that’s what I told him I was going to tell everyone until he sent me a picture of the black and blue sausage of a big toe he earned from the Spartan race. I’d tell you to hire a lawyer and go after those guys, but you signed the Death Waiver.
So after a few beers and a couple of grilled sausages last night I realized it was my turn to cover the Q this morning. Good luck to you all.
The Thang:
Mosey around the school looking to see if the lights were on, anywhere. Lights in the back: out. Lights by the basketball goals: out. Lights on the field: out. So out to the back parking lot for a little light and COP.
IW x 20 IC
Slow Squats x 20 IC
Merkins x 15 IC
Mountain Climbers x 15 IC
Grab a partner, size and speed does not matter. If Pop Tart was there we would have had odd numbers and the plan would have been a big mess.
Head to the dark side of the field, pick up a cinder block per team and line up on the sidewalk.
1st Set: P1: Overhead press with block. P2: Run to 2nd light post and back. Flapjack to 150 presses combined
2nd Set: P1: Teabag Squat with block. P2: Run to 2nd light post and back. Flapjack to 150 squats combined
3rd Set: P1: Bench press with block. P2: Run to 1st light post, 4 burpees and back. Flapjack to 150 presses combined
4th Set: P1: Old school sit-ups with block on chest. P2: Run to 1st light post, 4 burpees and back. Flapjack to 100 sit-ups combined
5th Set: P1: Thrusters (Goblet Squat to Overhead Press) P2: Run to 2nd light post and back. Flapjack to 150 combined Thrusters.
A bunch of plank stuff in between the sets.
Return blocks, AYG back to cars, 30 Flutters IC to kill the clock.
Moleskine:
In truth it was pitch black out there and the only guys I could actually see doing work were the ones directly to the left and right of me. I hope the rest of you got in a good workout. Lobster Roll seemed tired for a Monday. And by that I mean he only beat the rest of us by a little bit. Usually he is done and doing extra burpees or perfect form merkins for fun. Retread and his partner were also smoking up and down the runs. Not sure who he was with? Body Bag? Gerber?
100 Sit-ups with the block was not a crowd favorite, but the 150 Thursters – that was awful.
Thanks to Squid for the send off
Announcements:
Reach out to Body Bag to play on the A51 vs. Metro soccer game on 11/7. Drinks to follow.
We will be resetting the Q list for the fall at The Matrix. Thanks to all the Q’s this summer. If you would like to step up please let Uncle Leo or I know.
-Alf
12 men showed up to the work week right on a fall like morning.
COP
Mosey to the top of the parking desk
IW X 25
SSH X 25
Slow Squats X 15
Thang
Mosey to bottom of the parking deck for a Ladder/Merkin run.
Run up first ramp and down for 5 merkins at the bottom. Run up to top of 2nd ramp and then back down for 10 merkins at the bottom. Repeat until you get to the top ramp (6 levels) increasing the merkin count by 5 after each rep. Total merkin count = 105. Total distance covered = 1.70 miles
Mosey to Practice Football Field for the Wheel of Death
16 cones were placed in a circle spaced 11 yards from a cone located in the center. An exercise was labeled at each cone. A total of 8 unique exercises repeated twice totaled the 16 cones. PAX each started at a cone, performed the exercise and bear crawled to the middle cone and back. Rotate to the next cone in a clock wise rotation. Next exercise is followed by a run to the middle cone and back. Bear crawl to the middle cone on ever other exercise. This was repeated until 0628 before returning for Name-o-rama.
Jump Squats X 25
Merkins X 25
Dry Docks X 25
LBC X 50
Turkish Get-ups X 10
Burpees X 15
Heels to Heaven X 25
Cinderblock lifts – Curl X 15, Press X 15, Extensions X 15
Moleskin
Strong crew today as we got in 2.40 miles. Chelms and Escargot both admitted to fartsacking. Escargo was up late watching the Broncos (however, Lambeau and Lorax did the same) and Chelms did not have an excuse. We will be a little understanding since he did the BRR last week. Shake Weight (FNG) was brought today by Gerber. Shake Weight is from Galax Virginia where there is a Nautilus manufacturing plant. Bow Flex was on the table before Lambeau threw out Shake Weight. Thank you for the opportunity to lead
Announcements
3rd F at Panera on Carmel/51 after Friday workouts
Mud Run sign ups extended to October 3rd
Bushwood planted a real live shovel flag, YHC gave the disclaimer, and 21 pax started their Monday off right.
The Thang
Fast mosey up Carmel to Carmel Presbyterian Church. Nice and flat
COP:
Short mosey to the crosswalk for 4 roundtrips on the horseshoe-shaped driveway (~1/3 mile there and back). The idea was to balance some cardio with some much-needed attention (for YHC, at least) to the #soccerarm epidemic that seemed to take a grip across F3 Nation in the lead up to the BRR.
Crab walk over to the ramp, then bear crawl to the top
Grab some bench for dips x15 IC, then x10, then x5
Fast mosey back to Carmel Road Park, with a stop at Town & Country for 10x merkins IC
Mosey back to the start, or AYG if you’re hard of hearing like Orlando
Circle up for ~4 minutes of Mary
COT
NMM
Great mix of Metro and Area 51 Pax as usual out there morning plus an FNG and a visitor from Atlanta, who was able to experience a totally new side of his childhood church during our time at Carmel Presbyterian
With BRR finally in the rearview mirror, most bootcamp workouts seem to be returning to their roots with a bit more balanced theme and a total body beatdown. Hopefully today gave the pax a reasonable mix of cardio. upper body, and core. YHC apologizes for the lack of leg exercises, but marathon training this past weekend made the prospect of squats or lunges particularly unsavory
Several Larry Birds during the loops on the horseshoe. YHC would like to blame the 24 miles YHC ran this weekend, but some guys are fast (the Larry Birds) and others are not (YHC)
Tons of mumblechatter this morning, with Agony and Film Fest both in mid-week form
Welcome to FNG Chalet (Hendersonville native->house described as a mountain retreat->Chalet), whom Gangsta Mouse EH’d as soon as Chalet moved into Governor’s Square. With Chalet already running to Carmel Road Park for his FNG experience, YHC thinks Bushwood and YHC should probably go ahead and carve out a spot for him on the DMZ and Governator Q schedules, respectively, in the near future
Announcements
Sign up now if you want to participate in the Fall USMC Mud Run on October 24 or the EO Thirst event at the USNWC on October 4. Details are here for the former (http://f3nation.com/2015/09/21/mud-run-registration-extended-to-1032015-registration-link/) and here for the latter (http://f3nation.com/2015/08/27/eo-thirst-at-the-us-national-whitewater-center/)
F3 Atlanta continues to grow, but could use help from Charlotte Pax. If you know anyone in Atlanta or the surrounding area or will be in Atlanta yourself, post at one of the 4 Atlanta AOs. Give to others the gift that was so freely given to you.
Thanks to Bushwood for the opportunity to lead.
God bless,
SB
Kirk and Sundancer have made the questionable decision to ask YHC to Q SOFAWIB tomorrow. It will be a little different from what we usually do, but should give everyone an introduction to the joys of kettlebells. And we will still run. It should go something like this:
Warm-up mile to Harris Teeter and back.
PAX partner up based on 1) KB size and 2) speed.
Catch me if you can (CMIYC) to the buddy bench with kettlebells and 5 burpees.
Partner 1 performs AMRAP of a KB exercise while Partner 2 circles the fence around the nearest baseball field. Exercises may or may not include swings, squats, high pulls, lunges, snatches, cleans and presses.
Do more partner stuff depending on time, then CMIYC back to the start at 6:04 (extra 2 minutes to allow for CMIYC).
Run the HT mile again. Done.
I will bring a few kettlebells of varying sizes, but could use extras if anyone has them. If you have more than one kettlebell, please bring it, even if you think it’s too big/small. Someone else may be able to use it.
See you in the gloom.
At 0515 on Tuesday morning, Swift will launch from the Vine Restaurant Parking lot at the Ballantyne AO. If interested, a pre-run will start at 0500 for an extra mile+ of 2nd F.
The THANG:
The usual running, mitt work and sparring. Next week, the FC starts at 5:30 AM. No more excuses.