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.
In a cool 20-something degree morning, the kettlebells came out to play at Ascent/Olympus/Soon-to-be-renamed AO… While the urge to get back in the cars and grab coffee was strong, the 3 last-second PAX rolling in encouraged us to put that warm, delicious coffee off for an hour and work hard.
The warmup to the thang…
2 warm-up laps around the short-track
SSH
IW
Short-track lap
Push ups
Mountain climbers
The real thang.
Pair up with a pair of light bells (~25’s seemed to be the norm) and a 3rd bell about 10-15 lbs heavier. Doubles or heavy-bell work strongly encouraged
3 sets of 10, 2 exercises, then a lap.
Round 1
Cleans and Overhead press
Round 2
Rows and Squats
Round 3
High Pulls
Figure 8s
Round 4
Double Swings
Curls
YHC wasn’t feeling like the last few exercises on the Wienke, when he looked at his bells, looked at Turkish Getups, and audibled out of it. Or maybe the fancy GPS watch was just going to be a bunch of circles around the same track and he wanted to draw a prettier shape on the post-workout chart. Either way, a mosey over to the concessions stand for a dips/incline merkins/step ups circuit, then a mosey back to the wall…
People’s chair, then move down the line with each pax providing the count for the exercise
Goon – Arm extension
Moon River – Air press… and the workout came totally unraveled.
For the first time in YHC’s memory, a workout was derailed by a premature “backblast”… The PAX scattered, running for cover, trying to identify the wind direction and stay upwind. No names will be called out here, they’re on twitter for the curious…
So we evacuated to a wall on the other side of the building to restart the people’s chair exercises.
Time remained for one last Mary exercise, which Sensei called for some LBCs, and the workout wrapped up.
NMS
Great to see Heisenberg and Sensei out again. The clown car is running strong with Goon, Moon River and Heisenberg, usually at the very last second right before YHC gives in to a coffee run.. 7 PAX and 4 cars, might be a carpool record…
Announcements
We are looking for a site co-Q, contact Sony (@f3sony on twitter) if interested
The Q sign-up sheet is open. Get on it! http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule
We are taking suggestions for an AO-rename. Winner doesn’t have to do burpees at a random date when YHC won’t be there XD
RockZero is a big AO. Yuge, really. Maybe two miles around the perimeter. How in the world was YHC to Q a workout on this AO when all the #soccerarms could literally be a mile ahead of him? #leadingfrombehind With a direct assault on their soccer arms, that’s how.
The Thang:
10 pax assembled (later, 11)(including 3 pre-runners), with only two knowing what was in store. After a lame disclaim, and even numbers of pax, we bolted off (ok, moseyed off) to begin our day. “Car up!” Scatter! Like a bunch of ants after you’ve disturbed their ant hill, pax darted off in every direction as a car wheeled into the parking lot. We didn’t recognize him at the time, so thinking he was an arriving church employee, we continued to mosey out of Entrance 4, taking a left on Rea. YHC later checked the six to find a quickly moving pax, we planked up at the library entrance, and Rachel joined us as our 11th.
We continued our circuitous route, up Rea (yeah, it really is more Up than YHC realized), crossing at the light and making a left down 51, past the front of the church, and made another left into Entrance 1 of the church. After a false stop by the Hot Box due to some misleading mumblechatter, initiated by YHC, we finally ceased this running nonsense by the playground, having covered just over 1.1 miles (YHC was shooting for 1.0 miles but was happy to over-deliver).
Partner up
Pax were told to line up in order of their highest-to-lowest number of max rep pullups. Then, pax were paired up with their opposite ends of the line, in an effort to allow each man to push themselves, while keeping the group together. 4 groups of 2 + one group of 3.
Pullups
Mosey out of the playground to the parking area adjacent to the cemetery.
Merkins
When most groups were finished or nearly so (YHC had a schedule to keep), mosey to the parking area adjacent to the Hot Box.
Squats
Return home
With most groups finished or finishing, we left for our closing mile home, following the circuitous route we came in on, allowing faster pax to travel at their own pace. Again, old-school hand-slap partner situps for early arrivers/finishers (some chose to modify as necessary to preserve their #trampstamp).
Finisher
To ensure everyone received their full paid hour of fun (and because it’s rumored some non-runners like sprints), line up abreast for an AYG sprint across the parking lot. (Icky Shuffle took home the trophy, despite YHC’s slight benefit from being the starter and Prohibition’s 15 second head start.)
Done
COT
Announcements:
Naked Moleskine:
After 3 years, 11 months, YHC had his VQ at The Rock, now RockZero. For almost 2 years, YHC was site Q at Ascent, so that’s understandable. He has no explanation for the remaining time. With mixed emotions (excitement, anxiety, malaise, apathy, determination, deviousness, that burrito from last night, etc), YHC was determined to deliver.
Again, it’s a big AO with lots of options, but YHC isn’t super familiar with it beyond the soccer fields, parking lot (yuge), & North Face. Not being a runner, esp not a very fast runner, the soccer fields were out. Just did North Face a couple of weeks ago on a #recon post and slipped down twice (have since purchased trail shoes which are much better than slick road running shoes on wet steep grassy !@#$% hills), so that was out.
So, let’s focus on strength. YHC has a reputation (good, bad, indifferent) for kettlebells, but that’s too easy. Besides, you can come to Meathead (Thursdays at Elizabeth Lane ES) for that. Then, like a ray of sunlight on an overcast day, The Murph came to mind. It’s great, in that, it hits some of everything. It has: an opening mile run (which can/should be run as a near sprint but can also be throttled back to a mosey if needed), 100 pullups (hitting the back and biceps), 200 merkins (for the chest and triceps), 300 squats (for the legs and glutes), and a closing mile run (to finish off cardiovascularly). But, how to adapt it to a group setting, allowing each pax to give their all whether they are strong or less so at any element?
The opening/closing miles were easy enough to keep as a group mosey. Pullups seem to be the toughest for many, so that would be the match-up exercise, pairing the more capable with the pax still building their pullup capability or shedding their soccer arms. From there, add in short runs for muscle recovery and allow runners to get their run on without leaving non-runners too far behind. Partnering up should, theoretically double the reps for each exercise, but with the added running/rest breaks, only 50% was added to the number.
So, that was the method behind today’s seeming madness, a Deconstructed Partner Murph, and like the pretweet, it wasn’t #CSAUP because there was a point to it all, beyond just a beatdown. Plus, if you’ve never completed The Murph on your own, now you’ve had a taste and should have some confidence for this May, when you’ll likely have an opportunity.
Good work by all today. A little #grumblechatter here and there, but really, everyone seemed to embrace the challenge and buckle down to knock it out. T-claps! You’ll be better for it. (and, perhaps, a little sore) With the opening/closing miles + our running breaks, YHC had estimated a little over 3 miles, which was the AO standard at one point. Today, we overachieved with 4.1 miles(!), in addition to our feats of strength. Nice work, men!
Thanks, Flipper, for handing me the reins and to the pax for the opportunity to lead. It’s always an honor.
Aye.