Light Running @ Bagpipe

Light Running @ Bagpipe

Light Running was announced and the PAX all cheered

19 PAX for this week’s episode of Bagpipe (16 PAX opted for SWIFT).

#Disclaimer

Yes.

#Conditions

40° and perfect (tomorrow will be mid 20’s)

#WarmUp

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

1. SSH x 20
2. Windmill x 20
3. Low Slow Squats x 20
4. Mountain Climbers x 20
5. Merkins x 20

#TheThang

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

Parking lot line work:

1. FWD Bear Crawl to 1st line, BK Bear Crawl to 2nd line, FWD lunge to 3rd line, BK lunge to hedges — sprint back to start and plank for the six
2. FWD run to 1st line (10 Jump Squats), BK run to 2nd line (10 Jump Squats), Hop on Rt. foot to 3rd line (10 Jump Squats), Hop on Lt. foot to hedges — sprint back to start and plank
3. Repeat #1 and #2 / Brief Mary while we wait for six

Recover and mosey to the 4-corner fountain

Location #2: 4-Corner Fountain

Split up into 4 even groups – 5 PAX per corner…  we completed 3 sets of the circuit, rotating CLOCKWISE

• Station 1:  Derkins x 20
• Station 2:  Box Jumps x 20
• Station 3:  Incline Merkins x 20
• Station 4:  Dips x 20

Everyone finished at the same time, so no rest given, and we were off to the fitness trail pond.

Slow down for roughly 30 yards of lunges to let the group condense

Location #3:  Large Hotel Pond (Final Stop)

1. Grab a chair or wall space for ‘Clock Merkins’ (credit given to Carmen San Diego for making this one up):

• Incline Merkins x 5
• Right arm elevated Merkins x 5
• Derkins x 5
• Left arm elevated Merkins x 5

2. Run to 2nd brick wall for 10 box jumps (over and back = 1)

3. Run the full loop around the pond back to brick wall #1 and repeat for a total of 3 sets

Overall, we logged 2.4 miles.

irby is always good for cheesy tire jokes and putting in some hard work, while modifying every exercise.   Frehley’s Comet (LIFO) pulls in last minute, runs over my sweatshirt in the parking and then gives us the Irish goodbye.  Champagne and Cheddar skipped their SWIFT workout to hang with us, hope you enjoyed it fellas. Shrink Wrap got his permission slip signed by the M to skip Burn Bootcamp and come workout with the guys (Morning After is a Burn regular as well).  Market Timer, that’s it. No way Fredo is 51, he’s lying.  Loogie and Patent Pending were busy nursing their elder injuries and swapping their favorite christmas dinner recipes. Fire Hazard and Wingman led the charge this morning, per usual when Doc sleeps in.   Carmen San Diego made the mistake of forgetting his gloves, so we quickly modified to bearcrawls followed up with backward bearcrawls… Billy Goat had an extra pair in his car and generously offered to go get them, but yet came back with no gloves, nice! Good to see Paw Patrol and Boo Boo out this morning – don’t get the chance to workout with them often and honestly can’t tell you much this about their efforts as i was struggling most of the time.

Thanks to Paper Jam for the take-out, always a good message to start my day with!  Bucky on Q next week!

#CountORama / #NameORama 

35 PAX & zero FNG

• 16 SWIFT
• 19 BAGPIPE

Announcements:

1. Thursday (12/14):  Convergence @ Independence Park in support of Bout Time and his family.  Clown cars leaving from the Vine and Calvary Church @ 4:45am.  *Meathead AO will be closed.
2. SEARCH & RESCUE Team led by Paper Jam, Strange Brew, Atlas and Commish – reach out to these guys for support, advice or for someone simply to talk with – we don’t go through life, work, F3 alone – get connected.
3. Thin Mint confirmed 76 PAX for the SOB Christmas party this Saturday (12/16) in Waxhaw.
4. Sign up for the Joe Davis run…  January 6, 2018 @ 8am (Fort Mill, SC)      https://joedavisrun.racesonline.com/

– Tagalong