Blow’in Up Bagpipe

Blow’in Up Bagpipe

So after a friendly reminder from Bucky about my Q yesterday he was “looking forward to my workout”. Come 5:30am no Bucky! Turns out he is still learning how to set an alarm. None the less, after a quick disclaimer off we go to Novant Parking lot…

Warm-up:
20 SSH IC
15 Low Slow Squat
15 Windmill
20 Moroccan Night Club

The Thang:
Line up at 1 end of parking lot
Round 1
Side Shuffle to end of parking lot
Side shuffle back to start
Round 2
Run to 1^st line – 10 Regular Merkins
Run to 2^nd line – 10 Wide Arm Merkins
Run to 3^rd line – 10 Diamond Merkins
Sprint to other end of parking lot
Lunges to 2^nd line the sprint to start
Round 3
Run to 1^st line – 10 Regular Merkins
Run to 2^nd line – 10 Wide Arm Merkins
Run to 3^rd line – 10 Diamond Merkins
Sprint to other end of parking lot
Inch Work Merkin to 1^st line the sprint to start
Round 4
Run to 1^st line – 10 Regular Merkins
Run to 2^nd line – 10 Wide Arm Merkins
Run to 3^rd line – 10 Diamond Merkins

Mosey to Duckworth’s
5 wall climbs

Mosey to pond benches & half-wall
20 Dips
20 Wall Jumps
20 Decline Merkins
Repeat 2 more times

Mosey to Grass Square
Split group between four stations (one at each corner wall):
20 Incline Merkins
20 Wall Step-ups (10 each leg)
20 Reverse Wall Jumps (similar to donkey kicks)
20 Dips
Repeat each station 3 times

Mosey to walking path behind the Courtyard Marriott for 1 all out sprint around lake.

Mosey to Vine for COT

Moleskin:

Great group out there today. I didn’t hear any complaining, but I can’t say I gave much of an opportunity to complain with all the merkins and jumps! Thanks for the opportunity to lead.

Announcements:

1. Joe Davis Run should be open for signups.
2. Consider participating in a Speed for Need event. It is truly a humbling experience. Thanks JRR Tolkien for the awesome video from the Komen Race for a Cure. If you haven’t seen the video check it out: https://www.youtube.com/watch?v=iqRbYfG23Dw&feature=youtu.be