Bagpipe Backblast

Bagpipe Backblast

Shout-out to Haggis for posting at Bagpipe and Frazier for Swift after running the Palmetto 200+ this weekend. Of course Frazier says, “Anyone can do it, you guys should sign up next year!”  I’ll be sure and mark may calendar..

Warmup: Mosey to parking lot by the Marriott. SSH X 20, MC X 10, Merkins X 20

Workout: Run to fitness trail. 2 sets of dips X 10 and Pullups X 10. Plank and 6 inches hold for 10 count. Run across wooden bridge and parking lot to the street. 15 Merkins. Run to top of hill and hold preachers chair on bridge for 1 minute. 25 count arm raises. Run to parking deck (beside helicopter pad) and run the staircase – 5 Burpees at bottom and run 2 levels of stairs, 10 Merkins. Return to bottom for 5 Burpees and run the steps to the top and 15 Merkins. Return to bottom.

Mosey / Run to cross Ballantyne Commons and run to Harris Teeter shopping center to knee wall / fountain near Bad Daddy’s. 2 sets Derkins X 10, Dips X 10, Jump ups X 10. 3 sets Mary LBC X 15, Dolly X 15, and Scissor Kicks X 15. Mosey to cross Johnson Road and into the parking garage for a series of sprints and exercises at the top of each ramp including Merkins, Mary, Jump Squats, CDD, LBC. Return to launch.

Covered 2.8 miles. No 10-count rests. Brisk pace. Thanks to all for coming except for Nard Dog who “says” he was there but couldn’t find us. Nardy, any witnesses?