Runstopper Hits Base Camp
Bring out those FNG’s from Saturday for a Runstopper Q. He has committed to dialing it back but since no one has ever seen that before I’d say you should show up to see it for yourself. Bring out FNG’s that you were waiting for next Sat, why wait? Come out on Monday. The Faithful from last Monday are determined to show up just to make sure that Base Camp integrity is maintained. NO weather Epstein’s Mothers to get in the way, just see you in the gloom.
Three Ring Circus
The shovel flag was planted on a beautiful Saturday morning at Colonel Francis Beatty Park and 13 F3 Dads took to the field with many 2.0s in tow. All to enjoy a few fun-filled activities to help everyone break a sweat. It may not have been the greatest show on Earth, but there were rings, animals, and acrobatics in this one.
COP
Seal Jacks x 20
Imperial walker x 20
Squats x 20
Burpees x 5
Animal Version of Red Light, Green Light
Bear crawl
Crab walk
Flying wolverine
Gorilla walk
Amoeba/Chain Tag – Like freeze tag – person(s) that are “it” tag others, who then join in chains until all are captured. Kids “it” first, then Dads.
Hula Hoop Pass – circle up and join hands. Pass hoop around circles without breaking the circle.
Obstacle Course (4 obstacles made up of dads, kids run the course)
Obstacles 1&2 – dads in plank position, Obstacle 3 – dads standing spaced apart, Obstacle 4 – dads in crouch position
Sprint to Obstacle 1 – army crawl under dads in plank position
Sprint to Obstacle 2 – jump over dads in plank position
Sprint to Obstacle 3 – run between dads
Sprint to Obstacle 4 – leap frog over dads
Sprint to finish
Circle Chase – break into 4 groups
Group selects one person to be “it”
Group gets in a tight circle, holding hands
Put a towel over one persons shoulder
Person who is “it” tries to get the towel, while the group moves together to keep it away.
Rinse and repeat so all have a chance to be “it” – or when you’re ready to stop.
Naked Moleskin
Some games are just better suited for the kids. In an animal themed version of Red light, Green light several 2.0s were appointed to be traffic cop. Several dads were fooled multiple times, called out by the 2.0s, and sent back to start again. For the hula hoop pass, all 34 pax circled up and did a fantastic job, although it did be l just a little awkward for Bulldog and YHC holding hands for the entire game. The obstacle course was a hit, but it is still unclear who got the harder workout, it did begin to feel just a little awkward for of mumblechatter from the planks while the 2.0s had a grand ole time. Overall it was a great day with all having a great time, while most even broke a sweat. Mission accomplished!
Heavy Dose of Kryptonite
Posted on behalf of Lex Luthor…
————————————————————
Aye! The bell tolled and 15 (no wait) 16 strong pax posted for a Lex Luthor-inspired krypotonite workout (not quite as good as the original “dynamite” from Rerun of What’s Happening but a close second if I may say so myself).
The Thang
Partner up and grab a ~30lb bag of sand which is to be shared during the workout. Exact weight was anywhere from around 25 to 35 lbs for each bag.
Little Baby Jog to pond.
COP
– SSH x 20
– Imperial Walker x 20
– Merkins x 20
Station 1
P1 does 5 hills w/sandbag while P2 does Merkins
Flapjack
P1 does 3 hills w/sandbag while P2 does Lunges
Flapjack
20 Dips
Mosey to Station 2
P1 does 3 hills while P2 does Bent over Rows w/sandbag
Flapjack
P1 does 3 hills while P2 does Squats w/sandbag
Flapjack
P1 does 3 hills w/ sandbag while P2 does LBCs
Flapjack
Extra Credit – Bear crawl down hill to pond and back
#crowdpleaser
Mosey to Station 3 (no sandbags needed)
– Dips x 20
– Step Ups x 20
– Decline Merkins x 20
Mosey to field – Partner Up
Partner Carry
Wheel barrel
Karaoke
Duck Walk / Jog Backwards
Mosey to Parking Lot
Hmmm… looks like someone left Olympic weights in the bushes
#convenient
Hairburners 2x – partner does merkins/LBCs
Inchworm 1x – partner does lunges/mtn climbers
Mosey back to lake
Indian Run around lake (1 lap) with front man carrying a sandbag – kept us all honest when we were in front
Partner Run (rotae sandbag btwn partners) with multiple direction changes and partner changes
6MOM – Mary finally arrived just in time for YHC
100 total reps
LBC x 25
Heels to Heaven x 15
Mason Twists x 30
Bicycle x 30
Extra Credit – Burpees x 20
COT
Moleskin:
– The pax obviously don’t watch or read the Superman series as Lex Luthor’s “kryptonite” was unable to stop the heroes of #Stonehenge. Great work by all the pax – never saw anyone break stride.
– Tclaps to Fireman Ed for helping scout the workout last week and for all you who loved the sandbags – that was his suggestion (yikes).
– Welcome to FNG Brady (Gumbo), he was a trooper out there today. As a native Cajun he showed the boys some true grit out there and we eagerly await his next post.
– Hops (oops I mean Hollywood) was quite the comedian out there today, there was some interestingly timed jokes during Mary which will be retold at HDHH.
– Frehley’s Comet posted to the workout from out of nowhere. Conveniently showed up right after the 20 burpees (hmmm, a little suspect) and the next moment he was doing hairburners like a champ. T-claps.
– It was great to see Haggis back at Stonehenge bringing it as always.
Again great work by all, we missed Dolphin out there today and look forward to his wicked workouts in the near future.
Signs Say Long Haired Freaky People Need Not Apply
Actually we have no idea what the signs in the middle of the field said today but we’re sure it had something to do with the the site being restricted for the 35 Dedicated AREA 51 PAX who posted in this morning’s gloom for a fathers day beatdown.
The Thang
Warmup (ALL)
-SSH x20
– Imperial Walker x20
– Mountain Climbers x20
– Squats x2
– LBCs x20
– Perfect Merkins x10
Veterans go with Young Love:
– Indian Run around the soccer fields
– Line up at side of fields for suicides. Run 25, 40 and 50 yards, returning to start each time and performing called exercise at each marker:
– Touch the line (this was the warmup) — active recovery of mountain climbers until all finish
– 10, 15 and 20 Merkins — plank until all finish
– 20, 30 and 40 Squats — plank until all finish
– 10, 15 and 20 Carolina Dry Docks – plank until all finish
– 10, 15 and 20 Jump Squats — collapse at finish
Mosey to other side of field for Jack Webb:
– 1 merkin/4 air press; 2m/8ap; 3m/12ap; 4m/16ap; 5m/20ap
– here come the FNGs, quick jump to 10 merkin/40 air presses #gottaimpress
Rookies with CT
– Track Sprints across field
– Sprint down, mosey back and plank
– Karaoke right down, Karaoke left back and plank
– Bear crawl down, mosey back and plank
– High knees down, mosey back and plank
COP
Jack Webb 1-7
– 1 Merkin – 4 air Press
– 2 Merkins – 8 air press
… you get the picture
Wall of Pain (I min) x2
– Peoples Chair
– Balls to the Wall
6 Minutes of Mary (ALL)
– 20x LBC
– 20x Flutter
– 20X Superman w/ Flutter
– 20X Dolly
Rookies go with Young Love:
– Mosey to Rock Pile. Pick a rock buddy and circle up in field.
– Staggered arm merkins with arm on rock: 10 Right Arm, 10 Left Arm
– 10x Squat (w/ rock)
– 10x Curl (w/ rock)
– 10x Overhead Press (w/rock)
– Leave your rock and mosey to other side of field and back. Return to your rock buddy (or someone’s smaller rock if you are smart)
– 10x Curl (w/rock
– 10x Squat (w/rock)
– 10x Overhead Press (w/rock)
– Return rock to the pile.
Slow mosey to replica of NC.
– Pick a stump
– 20 dips
– 5 step-ups each leg
– Repeato
Veterans with CT
A little xtra Mary
– Leg Throws (Left, Center, Right) x20
– Switch and repeato
Ark Loader – field inside track (Plank until all PAX finish end of each)
– Bear Crawl / High Knees / Burpees x10
– Crab Crawl / Back Peddle / Burpees x10
– Kong Crawl / Butt Kickers / Spartan Race Burpees x10
Wall of Pain
– Peoples Chair x 1 min
– Hanging leg lifts x15
– Peoples Chair x 1 min
– Hanging leg lifts x10
Mosey to parking lot for COT. (ALL)
– 30 seconds remaining = 30 seconds of BURPEES!
COT
Moleskin:
– Great to see so many new faces and long lost folks. Favorite comment was when someone asked me (Young Love) who I was and then said that he was surprised he hadn’t seen me before. Then he remembered that he hadn’t been out to F3 in over a year.
– Props to Far Side for riding 38 miles on his road bike before posting for the workout. Would have been impressive if you had stayed in the cycling spandex for the workout. Thank you for changing, nonetheless.
– FNGs sounded extra relieved when I (Young Love) told them to pick a stump, and then quickly followed with “don’t worry, we aren’t picking it up and taking it anywhere.” Gives me ideas for the future though…
– Props to The Tumbler for (a) not falling down at any point in the day, and (b) gutting out the last 15 minutes with a sore hammy.
Announcements:
– Next week (6/22) is another FNG Day at Area 51. EH your friends; EH yourself.
– Reminder about Base Camp for new/returning folks.
– New workout Anvil starting Wednesday 6/19, 5:30 am at Calvary.
Wolf-Man Bares His FANGS
18 brave souls posted this brisk morning at the Rock, one FNG. Everyone was abuzz wondering what Wolf-man had in store for his debut Q
1st half – Wolf-man Q:
Run to front parking lot
– Side Straddle Hop x 20 ( in cadence )
– Squats x 20 ( in cadence )
– Staggered Merkins x 10 ( in cadence ) each arm
– LBC’s x 10 ( in cadence )
Run to soccer fields ( far side )
3 sets of running the full length of field:
– 1st Set: High Knees then sprint back: x 20 Merkins ( Stay in position until everyone finishes )
– 2nd Set: Wolfman Shuffle then sprint back x 20 Lunges ( 10 each Leg )
– 3rd Set: Sprint down & Back x 20 Burpees
Split group into 2 lines:
– Do Indian runs back to original launch location: Run Stopper takes over!
2nd half – hand over to Runstopper
Jog to far entrance of the parking lot – Partner up for some catch me if you can:
- 3x reps as partner takes off. chase, tag and pass as partner completes 3x reps and gives chase. full loop.
- Round 1: 20x Squats
- Round 2: 10x Merkins
- Round 3: 20x Mountain Climbers
Circle up in the middle for the Dirty McDeuce (thanks Fa So La).
- 12x: Merkin, Dolley, Mountain Climber
- 12x: Diamond, Flutter, Rock Hopper
- 12x: Dry Dock, Russian Twist, Stump Jumper
- 12x: Wide Arm, Knee Up, Makhtar Ndiaye
Naked Moleskin: Virgin Q, Wolf-man brought the pain as promised, he was a little nervous but did a great job issuing the pain! Although he was trying to sing some song to help settle his nerves! can you say, DONT CALL AMERICAN IDOL, BRO! Perhaps it was the Wolf-man Shuffle, or the mile long sprint to the top of the hill, either-way he did a great job!
How about Snake Bite! Dude drew the short straw by selecting me (Runstopper) as his partner for catch me if you can. He held his own, but the third loop around, he said as we began, RS you go… and I will see you here at the end! Solid work, Snakebite!
So Urkel was re-naming today, keep in mind this rarely happens at an F3 workout. Typically it happens if the guy is wanted by the FBI, Homeland Security or some other Government agency but today it occured because the man was a MONSTER out there! and left today’s workout as Bloody Sock!
Rail Slides and Fun Bags- If only The Hoff Were Here
The Thang
Zipadee Q
Standing around 10,9,8,…..- wheres The Hoff?
- 10 Burpees
- Run around the school and scale a fence – Still no Hoff- He said he would be here…- In writing none the less
- Hit the fields for
- Butt Kicks
- Karaoke Left
- Backward Run
- Karaoke Right
COP
- SSh-25
- Imp. Walker- 25
- Merkin-12
- Sqauts-12
- Peter Parker-25
- Parker Peter-25
Run Over by the playground for some circuits
#1
- Rail Slides Left
- 30 Dips at the bottom by the playground
- Run around the courts and back up the hill
#2
- Rail Slide Right
- 20 Derkins at the bottom by the playground
- Run around the courts and back up the hill
#3
- Rail Slides Left
- 10 Pull ups
- Run around the courts and back up the hill
#4
- Rail Slides Right
- 30 LBCs ( 10 Burpees by some for extra credit)
- Run around the courts and back up the hill
- Plank
Mosey to fields to meet Joe Hendricks
JH#1
- Partner 1 planks
- Partner 2 jumps over and backwards belly crawls back up- X8
- We were suppose to go back down the ladder but Zip had to call it at 5 due to time
JH#2
- P-1 runs 10 yards to stairs backwards bear crawls up and runs back to P-2
- P-2 Does Flutter, Dolly, LBCs as this was repeated 3 times
Plank when finished then we line up single file
- Mosey to hill walk way. Bear Crawl Indian sprints to the top
Radar Takes Q
Partners mosey over to truck to pick up Radars Fun Bag(see moleskin, patent pending, insert jokes wherever)
Run back to the fields and partners get on line for some circuits
#1
- Partner 1
- Bear Crawl 15 yards and Sprint 50 yrds and all the way back
- Partner 2
- Squats and Alternating Shoulder Presses with Radars Fun Bag until partner gets back
Repeat
#2
- P-1
- Bear Crawl 15 yards and Sprint 50 yrds and all the way back
- P-2
- Moving Merkins over Radars Fun Bag until partner gets back
Repeat
#3
- P-1
- Bear Crawl 15 yards and Sprint 50 yrds and all the way back
- P-2
- Shoulder Presses with Radars Fun Bag until partner gets back
Repeat
#4
- P-1
- Football carry sprints with Radars Fun Bag 65 yrds out 65 back
- P-2
- Carolina Dry Docks until partner gets back
#5
- Catch me if you can around the .35 mile track
- P-1 carries Radars Fun Bag
- P-2 5 Merkin Jacks
This took awhile
Run Radars Fun Bag back to the parking lot and drop off
Circle Up For Mary
- 101 Dollies
Moleskin
14 Men (1-2.0) made the journey today and all survived. Lots of fun out there today. Zipadee started us off with a bang at the start with 10 burpees. Always nice to ease into things. The Hoff pulled a UA after sending an email committing to posting. He probably stayed up listening to his Knight Rocker album (google that) lying in a closet. When Zip called rail slides I was thinking more Tony Hawk not mid air plank walks. Also I don’t know who Joe Hendricks is but that dude does some weird stuff. Bugeater was making a lot of noise out there today. Not with his mouth though. Pretty sure something died in him last night. #throwyourshortsaway #yourgross. YHC put a great deal of effort into making Radars Fun Bags. (35lbs sand bags that look like frozen turkeys). Hope you all had fun with my bag.(insert jokes) Not a lot of noise today as there was not much time to breath. With the exception of Bugeater and some comments about Merlot Spillage.YHC called a record dolly run for Mary and there were some groans. Most of us made it except for my co site q (purple haze) who I am pretty sure I saw tweeting around the 90 mark. Thanks for all the hard work out there today.
Announcements
- I forget them
Mall Cop’s Revenge on Innocent Bystanders
22 pax unknowingly posted in the much darker Centurion gloom (Charlotte Catholic thinks they can just turn the lights out now that school is out) for YHC’s wrath and revenge for being the butt of the jokes earlier in the week. However the guilty parties (Turkey Leg, 49er, and Sprague) decided they would fartsack on the day and escape what YHC had in store.
The Thang:
Mosey up the parking lot and around the football stadium for (in cadence):
SSH x 50
Imperial Walkers x 25
That’s enough warmup, lets get to the beat down.
Pax line up across the line and burpee broad jump through the parking lot 100 yards uphill.
Break up into groups of 3 for a dose of 49ers modified gopher workout. Partner 1 at the bottom of parking lot hill to perform exercise called, partner 2 200 yards away uphill in the parking lot to perform exercise called, and partner 3 sprints the 200 yards from partner 2 down to partner1. Once your sprinting partner reaches you he starts performing the exercise and you sprint to the other partner. We did this for 35 minutes straight, non-stop, with different exercises called after about 10 mins. on each set.
Set 1 – Burpees at one end / jump squats at the other
Set 2 – Merkins / Carolina Dry Docks
Set 3 – Step Ups on benches / flutter
Circle up for 8 MOM:
Partner up for The Granny (she’s a mean old lady that loves taking you behind the woodshed and letting you have it with a switch!) Partner 1 planks while holding partner 2s feet. Partner 2 does AMRAP (as many reps as possible) old fashion sit-ups for 30 seconds, then hold your upper body in a 45 degree angle with your arms crossed over your chest for 15 seconds, still in 45 degree angle raise your arms over your head for 15 seconds, look up to the sky for 15 more seconds still in 45 degree angle, then finish it off with AMRAP old fashion sit-ups for 30 seconds. Flapjack
Peter Parker x 20
Dolly x 15
Out of Time so run it back to the shovel flag for COT.
Moleskin:
The theme for the day was non-stop action the entire workout! You were either sprinting or performing an exercise. The pax did a great job this morning and modified when needed, yet pushed themselves to the limit. This workout was designed as payback for certain individuals named above at the beginning, in hopes all or at least 1 would post. I think they got scared when they found out YHC was on Q today so they fartsacked themselves today!
Welcome out to FNG Plebe, you did an outstanding job keeping up through the workout and pushed many of us to go harder ourselves.
Many grunts and groans throughout the workout today, but specifically on The Granny. Heard many pax question why this old lady was so ruthless and mean when their own grandmothers are so sweet!
YHC took notice that Hops has become a gazelle himself and wondering now why he isn’t on a BRR team! Great job brother, Strong.
Thanks Escargot for letting me Q at Centurion, I can’t wait until next time.
Grab your Rocks Wolfman!
25 lads grabbed their rocks and headed out into the gloom for a beatdown that tested the stones of all present.
THE THANG
Jog to creek and grab a rock the size of your heed.
Rack them and head to lot.
SHH x 25
IW x 25
Merkins x 15 on rocks
Squats x 15
Etc
Burpees til Wolfman gets back with a rock.
Partner up.
Partner 1 sprint lap
Partner 2 squats with rock overhead – Repeato
Partner 1 sprint pal
Partner 2 diamond merkins – Repeato
Partner 1 sprint lap
Partner 2 bicep curls – Repeato
Head to tires
Merkin ladder
Tricep ladder
Suicides
MOLESKIN
Great work by all today for a pretty tough workout. Wolfman was on the end of some unsavory comments after forgetting his rock and sending the pax into a burpee blast. He finally came back after bringing back a good sized stone and a friend he found in the woods. The instructions were to select a rock as big as your head and apparently Brown and Chaps fancy themselves as having pin heads judging by the size of the pebbles they selected. For the partner work these boys had to double up whereas most of the pax labored on with a more respectable piece of the earth.
Bananas enjoyed the bicep curls while sporting the self made cutoff shirt. My bet is The Hoff will cut out two chest circles to show off his gargantuan pecs this time next week.
Heading to the tires Q heard a few complaints about the amount of water sloshing in the tires when slammed down after the burpees. Yet the word the street is that Busch added to the sloshing sound by spilling his merlot behind one of the parked cars. You know it’s a good workout when even Busch is yakking his guts up. Road Rash finally kept his Lucky Charms down after a similar spill at DV on Wednesday.
Strong work by all. Good to see Zip back after a hiatus in Mexico. His enthusiasm when counting brings a whole new level to the workout although it seemed there was more emphasis on the “halt” call today than ever.
Welcome Rick M (Serena) who hung tough on his first workout! Nothing like getting a gir nickname first time out…
ANNOUNCEMENTS
F3 Dads at 9am tomorrow at Colonel Beatty.
Sat workouts as scheduled.
A Monster Named Hydra Rises Up From The Sweet Briny Gloom
32 men gathered in the damp, thick gloom this morning to once again push mind and muscle to the limit. Hard work was done. Pain was delivered. Moisture was rapidly expelled from every pore. Oxygen was stolen from the surrounding air in rapid, gasping moments of desperation.
The Thang-
Bugeater Lead:
Mosey to track
Run 1 lap / 25 Merkins x 2
Mosey to back of school and circle up for COP:
SSH x 25
IW x 20
CDD x 15
Wide-Arm Merkins x 20
Stone Hoppers x 15
Diamond Merkins x 10
LBC x 20
Mason Twists x 20
Partner-up for Prairie Fire Mary:
30 Leg Throws – 10 Left, 10 Center, 10 Right (Flapjack)
2-Column Indian Run around school
Partner up:
Decline Merkins x 25 (Flapjack)
Old school sit-ups w/ partner planking off feet x 20 (Flapjack)
Pull-ups x 10 (Flapjack)
Donkey Kong Lead –
3 Pain Station Rotation – On Your Own:
Station 1 – Track
Bear Crawl around track x 1 lap
Burpees x 33
Run to next Station
Station 2 – Playground
Pull-Ups x 15
Burpees x 33
Run to next Station
Station 3 – Concession Stand
Jump-Ups x 33
Decline Merkins x 33
Run back to Playground
Plank until group finishes stations
Flutter Kicks x 30
Mosey to Parking Lot for COT
Moleskin:
Strong work by all, the humidity is really out in full force and adding a lovely new element of discomfort to the morning workout. It was hard to take notice of anything humorous or noteworthy during the workout due to the stinging sensation of sweat pouring down my face and into my eyes. If you have anything to add to the moleskin, post it in the comments below.
Announcements:
1. South charlotte Area 51 t-shirts: Order by June 22 on the F3 website.
2. Need 1-2 Q’s for the Saturday Rock workout the weekend before 4th of July. Contact Mallcop, Hops, or Runstopper.
3. 2nd F event – Save the date on 7/13/13 from 5-9 PM. Location: Olde Providence Elementary fields. Kickball, Corn Hole, etc. More details to come, stay tuned.
– Donkey Kong
Welcome to the Sweatshop
Devil’s Turn this morning was seemingly even more humid than before with a bit of extra warmth, makes YHC worry about the months to come, this is a cold weather duck and not made for the heat but off the 4 faithful went at 5:15, 3 for 6 miles and YHC for 5.
Haggis, Turkey Leg and Road Rash (was FNG on Monday, and on his 4th post today, talk about drinking the Kool Aid!, well done!)
We had “only” about 3 main muddy spots that had (good news) a dry hard pack path through them but (bad news) extremely hard to see on the way out when it was still dark.
Haggis and Turkey Leg pushed the pace on the 6 miles (no surprise) with Road Rash catching YHC right at the end (but keeping in mind he had an extra mile under his belt) but then realized that he wasn’t quite done in his own mind so did a .25 mile out and back sprint to finish off, even the Shore would have been impressed.
Ran into a large running group near the end that may have been full of #sadclowns but then who knows, YHC’s O2 supply was running very short (pun intended).
Crab Cake and Musket (Crab Cake 4.0) were at the finish line after having tried to find the non-existent 5:30 group so they ran on their own #motivation and met up at the end for the COT.