Base Camp Monday 7/8/2013 Rookie Q Day
Passport and High Tide taking their first Q’s, splitting the Base Camp workout on Monday. Pain to follow.
Centurion, Warriors In Search of Pain
The Warriors of Centurion found their daily dose of pain this morning at Charlotte Catholic High School, the day after an epic beat down by the 4th of July Q’s.
The PAX started out with a little dynamic stretching, not well counted (to say the least) by YHC but after that started off to the Panera parking lot for a COP warm up of:
SSH x 50
IW x 25
Merkins x 10
Mtn Climbers x 20
Squats (low, slow, 1 rep per full cadence) x 15
CDD x 20
Jumping Lunges x 5
Jog back to the school picnic tables for
3 rounds of: Dips x 20, Reverse Ab extensions x 10, step ups x 10 (per leg obviously)
Off to the entrance area for, oh no wait, multiple people at the entrance not looking like they are going anywhere, Q mental audible to the football field
2 Groups, group 1 run to the end of the field and back while group 2
complex merkins (10 wide arm, 10 regular, 10 diamond) until group 1 gets back then flapjack
Repeat with LBC’s
Mosey to almost the end of the field, where group 1 bear crawl to the road while group 2 flutter then flapjack
Partner up for Prairie Fire Mary x 10 and flapjack
Rosalita x 25
Heels to Heaven x 10 (counting barely audible)
Dolly x 20
Russian Twist x 10
Bicycle x 10
Mosey to assembly area for COT, no wait, still a minute left
10 burpees on your own and plank when done for remainder plank work
Moleskin:
Since it seems like the workouts that YHC has attended recently have been a little light on the Mary it was predetermined that Mary was going to show up in all her glory today. YHC’s co Q Jack was forgotten and surprisingly not missed as the set had to be audibled due to a crowd of civilians at the intended AO and alternative pain had to be arranged (it was). One of Charlotte Mecklenburg’s finest observed the PAX assembling from the upper parking lot but the planting of the shovel flag seemed to alleviate any other concerns that a bunch of guys dressed in black workout gear might have otherwise created. During the initial run to Panera it was noted that a fence has now been put around the entrance to the “Pit” and as such is a potential disappointment to future Centurion workouts.
A great effort by the PAX today, a few notables worth pointing out, Philmont went the entire workout without stopping, looking strong thanks to his own strong commitment and cheering by the other PAX. Senator Tressel and Chelms (close to being WD’s between the two of them after Jamboree) were usually first to the plank, showing us younger folks how it’s done. Not too much else to say, YHC was smoked after yesterday and today, had to spend the little remaining O2 on the Weinke and probably missed a few other notable efforts (throw in your own comments below!).
Area 51 July 4th Convergence
72 men gathered at South Charlotte Middle School for a July 4th Area 51 convergence.
Three Qs were on point, with PAX rotating at 7:20 and 7:40.
Joker’s Q:
Paddy Cake Merkins
Partner Leg Press
Partner Curls
Partner Decline Merkins
Partner Rows
Partner Squats
Partner Incline Merkins
Partner Dips
Partner Carolina Dry Docks
For groups #2 and #3, certain items above were dropped and replaced with lunge walks and bear crawls.
Runnstopper’s Q:
Jog perimeter of track, jump fence
Line up along sideline- plank, butts high – marine crawl through tunnel.
Partner up.
Partner 1 carry partner 2 across width of football field. Flapjack
Partner 1 hold hands straight out- partner 2 high alternating knees to touch partner 1 hands x13
Flapjack
Partner 1 wheel barrow partner 2 hold legs
Flapjack
1 minute squat hold.
Jog to pavilion people’s chair – alternating legs up while holding arms above head
2nd group
Jog straight to track
Line up along sideline- plank, butts high – marine crawl through tunnel.
Partner up.
Partner 1 carry partner 2 across width of football field
Flapjack
Parter 1 carry partner 2 across width of football field
Flapjack
Partner 1 sprint width of football field, 13 burpees return to partner 2 whom is doing mirkens.
Flapjack
Partner 1 sprint width of football field, 13 burpees return to partner 2 whom is doing LBCs
Flapjack
Partner 1 sprint width of football field, 13 burpees return to partner 2 whom is doing Carolina dry docks
Flapjack
Jog to pavilion people’s chair – alternating legs up while holding arms above head
3rd group
Jog straight thru woods to playground.
1st set
Pull-ups x13
Mirkens x13
Mountain climbers x13
Hold plank until all finished
2nd set
Jump up (knee up alternation knee,optional) x13
Decline Mirken x13
Dips x13
3rd set
Pull-ups x13
Burpees x13
Jumping squats x13
Jog back through the woods to pavilion people’s chair – alternating legs up while holding arms above head.
Busch’s Q:
Circle of Pain Back Rows- 20 – flapjack
20 Mountain Climbers to 5 Merkins – repeat for 1 minute
Fence Dips – 25
20 yard Dragon Walks
Partnerheld/Wheelbarrow Decline Merkins 25 – flapjack
Sprint 200 yards
Speed Skater Single Leg Squats – 20 each leg
Plank
Circle of Pain Back Rows- 20 – flapjack
Fence/Handstand Merkins – 20
Lemon Squeezer Abs
Sprint 200 yards
Circle of Pain Back Rows – 20 – flapjack
Merkins – 20
Naked moleskin:
- Strong turnout for the Area 51 convergence, including a handful of FNGs. The rain came down pretty hard around 6:45AM, but conditions were good once the clock hit 7:00AM.
- 1 minute squat hold – to a rendition of the Declaration of Independence led by a Canadian [Strange Brew]! Something is clearly wrong with that, but hey it worked and we all sang along!
- Joker’s partner exercises brought the 2nd F to a new level. It was close to a mutiny during the first group, so YHC made some modifications for groups #2 and #3. The partner leg press and the partner CDD may be keepers, but the other exercises were a bit of a bust.
Burpees for America’s 237th Birthday
15 hearty souls ventured into the gloom and found themselves celebrating July 4th one day early. There were no beers or burgers at this celebration, but burpees abounded.
The Thang:
Jog to Wendy’s for some 1st meal COP (in cadence):
- SSH x25
- IW x25
- Mountain Climbers x25
- Peter Parkers x25
Jog to another section of asphalt and find a spot you like (we’ll be here a while)
10 burpees a minute for 10 minutes (100 burpees)
Mary (In cadence)
- LBC x20
- Rosalita x20
- Bicycle x20
- Greg Lougais x10
- Russian Twist x10
10 burpees a minute for 10 minutes (100 burpees)
Jog back to launch point
10 burpees a minute for 3 minutes (30 burpees)
7 burpees (yep – 237 burpees total)
More Mary
- LBC x20
- Dolly x20
- Bicycle x20
- Rosalita x20
COT
Naked Moleskin:
1) Set a goal and then tell everyone about it. I think the PAX thought YHC had lost it when they learned the plan was to complete 237 burpees today. Many times the Q likes to hide what he has lurking around the next corner, but YHC needed to commit himself and the PAX to the task that lay ahead. #FEBA
2) There was some chatter after the first 10 burpees but it died down pretty quickly after that as everyone tried to focus on the task ahead
3) Strong work by all to complete what was a mentally and physically challenging workout. Shout out to The Worm and Loogie with strong second posts
Tabata – That is all…mostly.
It was a small group that showed up for a Wednesday workout at Anvil, but there was nothing small about the downPAINment they received. After a brutal Fast Twitch beatdown from Purple Haze on Tuesday, YHC decided to stay away from the running and deliver an upper body beatdown via Tabata.
The Thang
Little baby jog over to the grassy area beyond the baseball field and pick a rock you wouldn’t be ashamed of (some people apparently have no shame).
COP
•SSH x 20 (cadence)
•Imperial Walkers x 20 (cadence)
•Merkins x 20 (cadence)
•Squats x 20 (cadence)
Tabata
4 minutes per exercise = (20 seconds of fun + 10 seconds of rest) x 8 rounds per exercise
•Burpees / mountain climbers
•Bicep Curls / tricep curls
•Goblet squats / Mary Catherines (both with rock)
•Shoulder press / CDD
•Merkins / Diamond merkins
•Heels to heaven / CCVs (left right)
•Staggered push-ups (right/left)
Mosey to the baseball field. Can’t leave without at least a little bit of running.
Baseball diamond
•Bear crawl to first base – 10 merkins
•High knees to second base – 10 jump ups
•Job backwards to 3rd base – 10 Mtn climbers
•Sprint home
•Sprint to right field foul pole
•Run to left field foul pole
•Sprint to home plate
Naked Moleskin
It was a small group today, but that always allows for some good chatter to be heard by all #2ndF. It has been a while since YHC has done a Tabata workout, so it was brought back as an effective tool to delivery some upper body pain. T-claps to Young Love and Crabcake for choosing boulders…I could see the pain on your faces during the shoulder press exercise. Everyone was soon feeling similar pain as the Tabata entered into the Merkin phase. A deadly combination of merkins and diamond merkins prompted an “unsavory” call and had the group on their knees, literally. There was plenty more upper body work to follow that, so by the end of the workout some of the pax were wondering how they would do any of their daily activities that require arm movement. To cap off the workout we squeezed in some running, not to mention some bear crawl at Purple Haze’s request. Nice work briscuit for a strong finish on the sprints!
Announcements:
- July 4th Convergence at South Charlotte Middle (aka Death Valley) – starts at 7am.
- RSVP for Pig Pickin’ on July 13th
- New KB workout Foxhole launches July 8th at Elon Park Elementary 0530 – Honey Bee and Market Timer are site Qs
- New workout in Indian Trail (Outland) starts July 13th on fields between Sun Valley High School and Middle School. Countertop is site Q.
Heat Advisory in Death Valley
The gentleman above posted a sub 7 minute mile in Death Valley this week as temperatures reached 129 degrees. http://ftw.usatoday.com/2013/07/a-guy-in-a-darth-vader-suit-ran-across-death-valley/
Not to be outdone, 23 winners showed up in the Valley for not one but two miles of humidity and PAIN.
Warmup:
SSH x 20
Imperial Walkers x 20
Merkins x 20 Hold it!
Carolina Dry Docks x 20 Hold it!
Mountain Climbers x 20
shake out your shoulders and mosey to the track…
Partner up, the faster the better.
Partner 1 does exercise while Partner 2 crushes a lap.
1 – Merkins, flapjack
2 – Squats, flapjack
3 – Burpees, flapjack
4 – LBC’s, flapjack
5 – Dry Docks, flapjack
6 – Calf raises, flapjack
7 – People’s Chair, flapjack
8 – Manmaker pushups, flapjack, recover
Mosey to Lot for Mary.
Finished strong with plenty of Dollys, Flutters, and Merkins.
COT
Moleskin:
We started with a nice circle to warmup only to have Yo-Yo Ma show up 30 seconds late and YHC try to decide how to keep the PAX out of his way. If you haven’t seen Yo-Yo Ma slide into a parking lot you are missing quite a bit of excitement. #themask
Quite a bit of moaning as we crushed shoulders on the warmup. The feedback did not stop when the PAX noticed the trend of exercise to failure and then run a lap. I often wonder how much we run at a workout, today left no unanswered questions there.
Props to Stagecoach, Radar, and The Hoff for rocking the rucks today. Peer pressure creates poor decisions.
Thank you guys for letting me lead and posting for what is surely to be a warmup for tomorrow’s Independence Day convergence beatdown.
Announcements: Convergence 7:00 at South Charlotte Middle, HDHH audible in effect as Bulldog and Snakebite have cleared the path for us to invade Hembsteads pool clubhouse for some Cornhole and BYOB. Bring your boards if you have some. There is a canopy if we need it and if that fails we can always head over to Vitners.
What The Deck???
14 F3 faithful jumped out of the rack and arrived on time at Bagpipe for a 5:30am date with Mary and her 14 sisters. We wasted no time getting to the work.
The Thang:
Short jog to the corner of Ballantyne & Johnston road for a warm up COP:
SSH X 30
Squats X 20
Imperial Walkers X 20
Merkins 5 X 5 in your own time
Mosey to the Premier Deck with the hope of keeping my PAX sheltered from the rain but fully exposed to the PAIN – abs were the focus for the remainder of our time together and Mary’s Deck seemed like a fitting place to make it happen. Busted out a set of Merkins while the PAX gathered to begin our time with Mary and her sisters.
The Plan was as follows: each Brother counted out their number(total of 14). From there a run to the first level for a drop to the deck with #1(Haggis in this case) selecting his favorite personal abdominal exercise. You guessed it…he picked Heels-to-Heaven. Each member led their abs rotation with the goal of NO REPEATS. A unique abs torture at every level of the parking deck. We covered everything from Dolly to Protractor to Superman and everything in between – extra credit for the creativity out there.
Well done men – everyone remembered their assigned number which was key, everyone pushed the reps on the abs pain, no repeats. Bonus sprints broke out between Mary reps with Mighty Mite, Haggis, Soft Pretzel and Frehley’s turning on the jets. Impressive to watch and it hurt to try and keep up with the speedsters.
Mary’s deck chewed up our time and talent. Finished with 4 minutes for a quick run back to the launch point.
COT at the cars with help from Might Mite on the count off and attendance while our PAX reformed.
Welcome to our two FNGs this morning – named them up with FX and Goonies.
Announcements
Convergence on July 4th – check the website for details.
Bagpipe is always looking for new Qs to share in the fun…encourage our PAX to give it a try. Doesn’t have to be perfect, just a loosely constructed BeatDown.
posted by Haggis for Puppy Luv
Weekend in New England
Thirty two men, including two FNGs, postponed their vacations to squeeze in one more Skunk before hitting the beach. The have the fever and there’s only one cure: more kettlebell.
WARM UP
- Plank
- Log Roll 3x to left
- Log Roll 3x to right
- SSH x21
- Slow Squats x 20 (3 ct down, 1 ct up)
THANG
- Did a bunch of swings, alternating with jump squats (sans KB).
- Did some goblet squats and one-handed alternating swings.
- There were farmer lunge walks and some running, then backwards lunge walks with one KB (in goblet hold position). Threw in some good mornings for the hammies…
- Some Mary with KB.
- Two-handed swings for 2 min to finish it up
COT
MOLESKIN
Didn’t feel like the Q had the A game going for the Pax today–didn’t feel the usual creative juices flowing, so I was going to make up for lack of creativity with lack of common decency and just two-hand swing us all into a trip to the chiropractor. But even that was didn’t work out as planned, as only 3 of 32 made it through the 3rd of 4th round up the pyramid (the plan was to go up to 100, then back down to 40 in 20-count increments). So everything after the 80 swings–10 minutes in–was pretty much improvised on the spot. It happens. They can’t all be “Mandy.” Sometimes you have to suffer “Weekend in New England,” too. Still, there were many strong performances out there this morning, most notably by Wolfman’s lower GI tract. #walkingfarts Glad to have Fishwrap join us in the 51 gloom, meeting his EH, Inky, the newest and most exquisitely tatted Pax in A51. Probably not the best idea to borrow one of ‘Wraps bells the first time out. He’s a bit freakish, you know. Also welcome to FNG Clown Car, another Hempstead resident kidnapped from his house and stuffed in the back of M-Bananas’ minivan. With as many clowns as that car has hauled, that’s got to be one foul smelling van. Skunk-like, even. ANNOUNCEMENTS- A51 Fourth of July convergence at S. CLT MS, from 0700 to 0800. No other workouts that day.
- Back to regular schedule on Friday.
My Watch Says 6:02
As the rain started to come down, 12 men, including several FNGs to the workout, gathered in the South Charlotte Middle parking lot for the weekly dose of #F3FastTwitch. Here’s a look at what we accomplished this morning.
The Thang:
Leave the parking lot and run down the dirt road behind the baseball field, take the right field entrance to the field and circle up in centerfield for a little warmup:
- SSHs – 20 (cadence)
- IWs – 20 (cadence)
- Squats – 20 (cadence)
- Merkins – 20 (cadence)
Exit the field off the third base side gate and run the sidewalk toward the football field. A little impromptu stop off by the hand rails for 20 supine pull-ups (these bars proved a little awkward for this exercise…but we did them anyway). Continue our way down to the track.
- 3/4 speed jog around the track
- Full speed run around the track
- 3/4 speed job around the track
- Full speed run around the track
- Plank it up until all the Pax finish
Mosey onto the football field for some exercises and speed work. Line it up along the goalpost. Complete the called exercise. Run 120yds to the other goalpost. Complete the called exercise again. Run it back the 120yds. Plank. Called exercises:
- 10 groiners
- 20 merkins
- 30 jump squats (crowd pleaser)
- 40 LBCs
- 50 suicide drills (O2 depriver)
- 40 dollies
- 30 jumping lunges
- 20 merkin jacks
- 10 burpees
Run it out with a little 3/4 speed jog the length of the field. Sprint it back, with all you got left. A call to repeat that by the Q was halted with a timeout (see below). Mosey to the parking lot for COT.
Moleskin:
- The Men of Fast Twitch further distanced themselves from the SOBs with a big effort today. After plugging this workout into an algorithm for converting yards to miles and for counting total exercise reps, YHC has determined that the Pax ran in between 2.5 and 3.0 miles this morning (mostly speed work) and completed 680 exercise reps (including the warmup). Nice work gentlemen!
- YHC tried to push the Pax into overtime this morning. YHC wishes he could say it was from Q over exuberance…but it was mainly from O2 deprivation. YHC remembered the 0515 start time…but things got fuzzy around the 0600 stop time. Fortunately, 49er was there to remind YHC with a subtle “My watch says 6:02”.
- Not a lot of chatter out there this morning and, other than a few calls for audibles during the jump squats and for mutiny during the final burpees, there weren’t any workout incidents that YHC can think of to note here. Sound off in the comments if I missed anything moleskin worthy.
- It is worth noting that the track was overtaken by the Run for Life clipboarder group during the middle of our gassers on the football field. Pretty sure all the ladies in that group ran slower times today, as they appeared to stop quite often to check out the Men of Fast Twitch. But we pressed on.
- Upon arrival, YHC did notice Spackler heading down to what appeared to be the track. Upon his return, YHC asked him if he had done a few warmup laps. The reply was no, that he had taken care of some business in the on-site restroom. This actually proved more beneficial than some warmup laps, as Spackler displayed a lot of speed and agility out there this morning with a lighter cargo load.
- A special welcome to all the new guys at the #F3FastTwitch workout today. Keep coming out! And we certainly missed our leaders, Sprague and Turkey Leg. And Joker, who was a late Q scratch due to a strained calf…get better man! 49er and Frasier need you guys, as they mainly ran out front by themselves this morning. Strong!
- Thanks for letting me lead.
Announcements
- July 4th convergence at South CLT Middle – 0700
- Check out #F3Anvil tomorrow morning at Calvary – 0530
- New workout #F3Outland launching in Indian Trail at Sun Valley HS on 7/13 – 0700 (Note: The 7/13 launch is a convergence with #F3Area51 workout)
- New KB and gear workout, #F3Foxhole, launching on 7/8 at Elon Park Elementary – 0530
O Canada! Brew’s Home and Native Land
Well we had a Canada Day celebration with all kinds of fun facts to disorient the PAX and keep the pain coming. Thankfully Jack was able to make it but couldn’t stay very long (it’s Base Camp after all). We started out with 1 burpee for each Constitution that Canada has ratified…so no burpees to start. With the shovel flag firmly planted and an imaginary Maple Leaf flying below we stepped off.
YHC digresses. The rain almost let up too much but the PAX were still able to get at least a little bit wet. Nonetheless, 14 PAX (1 FNG, Todd) showed up to start the festive week off right.
The Thang:
Jog to football field for:
SSH x 20
Merkins x8
IW x20
Merkins x8
Side Plank R
Side Plank L
Reverse Plank
Burpees x5
Bear Crawl to goal line then LBC x 10
Track finishing order to partner up
Prairie Fire Mary with partner x 7 – flapjack
3 sets of: Resistance Bicep Curl x 7, Plank Situp x7
2 sets of partner plank merkins x 5
Jack Webb to 5
Partner bear crawls half way to goal line then flip over to finish with crab walk while partner does LBC’s, then flapjack until partnership completes
LBC to 66 (33 years since Canada got an official national anthem x 2)
Then to
Squats x 66
Partner plank situps (1 for each province) x 10
Mary: Prairie Fire Mary x 7
Heels to Heaven x 10 (1 for every line in the national anthem)
Maria (French version of the Rosalita, the same but with French counting, thanks Dora)
LBC’s x 13 (1 for each province and territory)
Elbow Plank hold
Mosey to parking lot for 1 burpee for every time Canada has voted on signing the Constitution (so 1 burpee)
Moleskin:
Thanks to the PAX for putting up with the theme, I had fun with it, the rest tolerated it.When Jack showed up YHC heard one of the PAX ask how many of these the Q could do to which I heard the response (not sure from whom) saying that he could at least do 5 so we did 5. During the Maria when YHC asked Dora how high he could count in French the apt response was to state that it was higher than the number of reps YHC could do (touche mate!). Great to see Robin Hood out in the gloom pushing hard as well as Escargot who, despite the name and the injury was moving along at a record pace for a snail (hope you are recovering well brother)! Passport challenged YHC to a race during part of the partner exercise and in true Canadian fashion YHC let him win. Since he is on Q next week we’ll see what he can bring. Snail Mail working hard out there to the point where he may need a rename some time down the road. Strong send off prayer by Passport keeping the PAX focused as they dispersed for the day.
Announcements:
Evite for Pig Pickin, Bugeater is trying to firm up numbers so please respond
Thursday’s South Charlotte convergence is at South Charlotte Middle School with lot’s of pain promised, big hitters on Q so you’ll have to bring your A game.