Bagpipe The Winded Instrument

Bagpipe The Winded Instrument

16 PAX for this week’s episode of Bagpipe.

#Disclaimer

Yes.

#Conditions

74° with an occasion spitting rain

#WarmUp

Mosey to the OC parking lot, circle up and run through the following exercises:

1. SSH x 25
2. Cotton Pickers w/ clap x 10
3. Lay down and do imperial walkers (ok they’re mountain climbers) x 20
4. Front and Back arm circles x 10
5. Merkins IC x 15

#TheThang

Location #1: OC Parking Lot (same as warm-up)

Parking lot working

1. FWD Bear Crawl to 1st line, BK Bear Crawl to 2nd line, FWD lunge to 3rd line, BK lunge to finish — turn around and repeat coming back to the start
   • 1st one finished leads the group in American Hammer
2. AGILITY & SPEED LADDER WORK – Line up on a parking line vertically (YHC didn’t follow his own instructions and got tangled up One-Niner on the same line)
   •  Lateral In-Out steps across line (right lead), into lateral two foot hops facing forward, finishing with lateral In-Out steps (this is a quick fire of left foot/right foot back and forth across the line), repeat same exercises coming back across the parking lot
   • the goal here was quick reps and get a lot of them.
   • 1st one finished leads the group in Flutter Kicks

Finish up and mosey to the 4-corner fountain

Location #2: 4-Corner Fountain

Split up into 4 even groups – i believe this worked out to be 3-4 PAX per station…  we completed 3 sets of the circuit, rotating CLOCKWISE

• Station 1:  Derkins x 20
• Station 2:  Side Box Jumps x 5 each side
• Station 3:  Incline Merkins x 20
• Station 4: Elevated Split Lunge x 5 each leg

Everyone finished at the same time and we got a few seated AB reps in to “rest”

Location #3: Snyder Lance Grassy Hill

As we mosey to the Hill, here comes the rain – ThinMint (virgin YHC Q attendee) wisely suggested that running down the grassy hill in the rain isnt a great idea.  My brain couldnt audible so we stuck with it….

Burpee Triple Nickle (where a bear crawl up/down was offered as the mod) – i dont think i saw anyone doing the modification – not really sure i saw a bunch of burpees either. I was gassed, wet and regretted the Burpee call halfway through – hence the triple/quadruple nickle that was completed.

Location #3:  Large Hotel Pond (Final Stop)

Grab a chair (more PAX than chairs, but i dont think anyone cared) – repeat the following for 3 sets

• overhead shoulder press with metal Chair x 10
• Keeping chair overhead – Wall step-ups x 5 each leg

Overall, we logged 1.99 miles, kept the group together and according to Carmen San Diego – we got a total body workout with a manageable running distance.  Speedbag was putting in some fancy dance/boxing steps on the agility work – thanks for opting out of the 7am tee time.

Overall, this was a quiet group that simply came to get some work in, so not much material to call people out on.

Bucky and Morning After run a solid AO and have a great landscape to back them up… tons of space and possibilities are endless here.  Billy Goat (now a mid-week regular) and Toolbag (working off his baby weight) are quickly disappearing – not sure what their combined weight loss is, but the progress is awesome!  Long Haul can flat out move on the distance runs – only chasing Mr. Mint and 1-9er who both have a few years on him.  If i didnt have a long list of excuses to not run BRR/RAGNAR/Palmetto/ETC ETC he would be my top draft pick.

#CountORama / #NameORama 

36 PAX & zero FNG

• 20 SWIFT
• 16 BAGPIPE

Announcements:

1. 5k/10k Isabella Santos Foundation Fun Run – $30 sign-up SEPTEMBER 30th – workout at Stonehenge, grab a bagel/coffee and walk over to run or support our F3 PAX.
2. RAGNAR – we need 3 people to sign up… if Market Timer can do it, then anyone can do it (so he says) Pretty sure I heard Loogie and Patent Pending names thrown around- he also said that if we dont get 3 more people he will quit F3 — hmmm.  Tootie may have committed.
3. Thin Mint reminded everyone to slow down due to extra police patrolling for PGA Championship.
4. 3rd F opportunity on Tuesdays – 6:30am start – Get with Bratwurst for more info.

– Tagalong