17 PAX arrived for the last Bagpipe post in October. Luckily YHC had come to the last 2 posts to figure out the new parking lot. It’s been awhile! Short disclaimer to the group of vets and off we go towards the parking lot of the hotel next to the gas station.
COP IW x 20 LSS x 20 Usain Bolt x 10 each leg Merkin x 15 Shoulder taps x 15
THANG Round 1: Lifting Mosey over to lance building parking lot partnering up and snagging one lifting rock per pair on the way. Partner 1 repeats said lifting exercises (curls, overhead press, triceps extensions) x 10. Partner 2 runs to to Ballantyne Corporate road and back. Flap jack and repeat 2 times per PAX.
Round 2: The Beast Mosey to other side of parking lot for the Beast. Line up abreast looking at 5 islands ahead. Perform 6X the said excercise at each island and back to start. Total of 4 Rounds (Merkin, Heals to Heaven, CDD, LBC)
Round 3: Wall Work Mosey back to one of the business picnic areas by the pond. Stepups, dips and decline merkins X 15. Repeat twice
5 min of Mary Freddie Mercury X 20 LBC X 20 American Hammer X 20
MOLESKIN Fun to lead this group! Have not posted at Bagpipe in over a year prior to this month. Funny story on the Usain Bolt from COP. YHC’s wife mentioned something she did in a neighborhood women’s workout. Decided to try but did not have a name so went with Usain Bolt as it resembled the starting stance of a sprinter. It shredded the quads! Total of 43 including Swift and 1 FNG (Ketterer Bell). Thanks for coming out!
Yes, this may seem like a Rehash of Week 2 (actually 4 weeks ago), because it is. The pyramid is coming back down…
Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for a de-escalating round of Marathon Pace-minus-10 (MP-10).
These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.
Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.
If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.
Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“
8 pax rolled into Elizabeth Lane on a chilly (mid-30s) November morning to attack round 12 of the Total Tension Strength program. We started week 5 with our press pyramid.
Warm-up:
Main Thang:
Chaser: 100 double swings in sets of 10-20
Cool-down: hard style elbow plank x 0:30
Announcements:
Sign up for the holiday party!!!
Moleskine:
You may or may not have noticed, but my attendance has been slipping in the past couple months. Starting last year and through the majority of this year I was getting out 4-5 times a week…my diet was locked down and I was making progress week over week. This summer I hit my lowest weight since early high school at 212 one particularly slim morning. But the past couple months have not been so great. Lately that fear of the scale has been creeping in…If I get on the scale what I assume is happening suddenly becomes true. This is a problem, but I can’t left this slip up define me. This morning, it was back on the scale….230 (WTF am I doing?). So here it is again…day one. Time to recommit to myself, to my health. I’ve lost weight before in my life…and every time I put it all back on. Maintenance is not something I know how to do apparently, so this time its can’t be about doing something drastic that I won’t be able to sustain. I’m going to have to learn how to do the little things. Eat a piece of pizza without it turning into 5…go out to eat and just make a decent choice that won’t leave me feeling like sh!t…and make that the new normal. Some of you may not understand the challenge that maintaining can present, but I’m sure there are some of you out there that are just like me. And if there is anyone else that’s in the same boat…struggling a little to not screw up the good work that you’ve done for yourself, let me know. I know that maintenance doesn’t seem as bad ass as some of the other things this group gets into…but for me it’s the dream.
Enough of that…we worked out today. Here’s how it went down.
Warm-Up:
The Thang:
Moleskin:
I was a bit grumpy (at myself) coming into the morning, so I wanted a workout that was going to be tough. Hopefully I succeeded at that. The crowd definitely loved starting with the burpees mile (apparently that also made an appearance Friday…oh well). Welcome FNG Drop Cloth (Catfish is on a roll with the FNGs), and it was good to see Gator Cub and his new beard making a reappearance. Great work fellas!
Announcements:
Lots going on this morning at the DaVinci AO. Apparently it was a Stonehenge/DaVinci convergence…which is where Big Tuna thought he was at 0600. Wrong. Welcome to Q School, Tuna. Hope you learned something. Under the able tutelage of Thin Mint & Bucky, no doubt you are now a Masters level Q. #wisdom
Anyway, YHC was the substi-Q for the morning’s entertainment, so after waiting for all but one pax to muster, a weak disclaimer was uttered; and after getting some legal assurance from Patent Pending that I was liable for absolutely nothing, the pax launched into the DaVinci gloom.
So below is a mishmash of Thang & Moleskinny, in no particular order nor with any guarantee of accuracy as to the downpainment’s events.
The pax ran over to the parking lot near 321 Main or 123 Main or 450 Elm or some such for COP. Navigating the 8 lanes of traffic at Rea/Ardrey Kell is always dicey, but more on that later.
COP was relatively quiet. All pax were wearing long sleeves and all but Taco Stand were gloved. Taco Stand, as it turns out, warmed his paws & tortured the pax with unholy emanations, particularly during the rock set. Thank you very little.
Speaking of waste exiting the body, we lost One Star during the stair set and Walthar D’Njaie’s. He had some early Saturday paperwork to tend to, but he politely asked to be dismissed from class and was granted the hall pass. Thankfully, he caught up with the pax prior to the set at the fountains.
YHC gave a bit of form tutorial on the jump up’s at the fountains. Mic Check nodded approvingly.
As for the rock sets up some road near the Montessori School, YHC called 13 reps of several exercises with 5 burpees in between and rotating left one rock between each set. Not sure who grabbed the 72 lb. rock, but YHC is feeling the 5 thrusters I did with that monstrosity. Again, thank you very little. Speaking of selecting a rock, it took Chopper about 12 minutes to select a rock. What the heck? Chopper’s also a terrible crossing guard…pert near getting the pax killed crossing Rea Road. Wingman was not pleased. Pretty sure he took down the license plate of the knucklehead who turned left in front of the pax while we had the go ahead to walk/run/mallwalk. Speaking of mallwalking – Patent Pending & Loogie mentioned launching a workout called #F3Mallwalk…reach out to either for more details.
Cheddar was LIFO in the full sense…grabbed a quick biscuit after the workout and rushed out to honor the Sabbath by attending Mass. T-claps brother.
Cul de Sac was carrying on about Frehley’s or something during the Montessori rock work…pretty sure he was also the pax that uttered “that’s what she said” about 13 times….or was that Patent Pending?
By the way, I’m missing one in the pax list. Somebody take a look and let me know. It is 24 or 25 or 23 hours after the downpainment as I type this. Day Lights Saving Time is dead until next summer..or spring. Speaking of 23…
Yesterday was Hops & M. Hops’ 23rd anniversary, so YHC called 23 of most exercises….except for a lot of them. Called 13 reps of those…cuz it’s my favorite number.
Also, I didn’t have the heart or boldness to tell Loogie and Wingman that the 23 was also in honor of the Deacs’ #23 ranking in the AP poll…which will surely improve after the 44-10 dismantling of the Wolfpack yesterday afternoon. Could’ve been worse, but Clawson mercifully pulled the starters for the entire 4th quarter. That felt good. Mighty Mite was there, and he can supply details of the goings-on at BB&T Field in Winston-Salem on that glorious fall Saturday. #GoDeacs
We had 3 or 4 “Respects” among the pax…thought Loogie was a Respect, too? No? #cobains Snowflake was WD, and continues to defy the 2nd Law of Thermodynamics. T-claps brother.
Teleporter also defies his age, and gets after it every post. T-claps as well to you, sir.
We did lots of other stuff including Makhthar D’Njaiye’s. If you don’t know what they are, ask your Q next time – and he can demonstrate and then call them. You’ll thank me later. As for his jackwagon brother, Walthar — the aforementioned Snowflake introduced me to that bastard. Again, ask a Q near you for an introduction at your next post.
Ok….I’ll stop prattling on. Had a blast Q’ing the pax of DaVinci…thanks to Mermaid and his 2.1 whose soccer match forced Mermaid to go to the bullpen for a Hops’ save…..or blown save?
Great 2nd half among the men of SOB, as always. #cobains if the 1st F was subpar….you get what you pay for.
Go Deacs! Go Panthers! Go Jesus!
Until next time, YHC remains affectionately your burpee-calling (I think we did about 100) Q –
Hops
Typically when I Q I try and get the most mileage possible, I like to run. Starting back into F3 I absolutely hated to run, I despised it, but now that all I want to do. I really want pax that are not comfortable running to get out of their comfort zone and try new workouts that include more running. Post at a workout with a Q that you know will run quite a bit, they will pick you up if you fall behind. Today I wanted to focus on other things besides running. I did a 5 mile prerun so I was good to go.
Warm up:
Jog to traffic circle near baseball field. Run a few laps around the circle. Again, my goal was to stay together. Circle up!
10 low SLOW squats IC
15 merkins IC
Calf stretch
10 mountain climbers IC
10 plank jacks IC
Hold plank
5 Diamond merkin IC
The Thang:
Mosey to school- circle for the six
Line up on bus parking line
Parter up
P1 start bear crawl across parking lot
P2 runs across parking lot and back to P1
P1 picks up where P2 left off. Continue across entire parking lot
Pax stay on line
P1 starts Inch worm across lot. P2 runs across lot and back to P1..flapjack until the end.
Jog over to side walk get on your six…
Captain Therkin w/ 4 merkins… vups and shoulders off the ground d SUCK!!
Mosey to playground (like 20’) same partners
11’s – 1 burpee / 10 pull-ups 2/9 3/8 no fun
mosey back to trafficircle – circle up
Lt Dan- Mad Dog was very excited about this one.
1 squat 4 back lunges. I switched up the lunges a few times to monkey humpers and speed skaters.
we stopped at 10/40
circle of pain:
Pax called out exercise and ran two laps around circle. Of course Mad Dog called out burpees, thanks MD!!
mosey back to COT
Great workout by all! There was virtually no six, they kept up well and that was my intent. A lot of pushed hard on the pull-up ladder and finishes before myself and chainsaw…that was a little suspect. We hit about 1.9 miles which is a record low for me but it was still a solid workout…I mean hell peopled clapped in COT and that never happens when I Q!!!
Well done guys and thanks for sticking with me! Sorry Gerber, I’ll make up the miles next time I Q!!
Announcements:
Christ closet Nov 9. See Dana or shop dawg
Vagabond Nov 9
Prayers for Centerfolds friends family. Dad fell asleep at the wheel, died and left 3 kids and wife behind.
At 36 degrees, 4 PAX realized the burn wasn’t from the air.
The Warmup
Started by the cars. Potato pickers, neck stretch, and hurdlers. Ran around front hill & ended at buses.
The Thang
Moleskine
The sunrise really was amazing. Stop to notice something beautiful today.
Apparently, Bullwinkle likes to argue, at least that’s what he said.
A “really peaceful” conversation broke out about whether or not college athletes should get paid, especially when their personal name brands are used to sell jerseys and video games.
I’m taking suggestions for the name of a new workout. While doing wall sits and while sitting on the wall at 90 degrees, lift knee to chest, one at a time. Holy moly, it’s a good slow burn. Abs and legs. NAME SUGGESTIONS?
El fin.
Announcements:
Announcements:
Ye Naked Moleskin:
It has been a bit since I have Q’d a bootcamp, so thanks for bearing with me this morning. I am down to maybe 1 bootcamp a week these days with all of the running, so there was a high chance of multiple Q failures today. Glad Gummy was there to point them out. A lot of concern today on my timing thinking we were going to run over. Watch check: had everyone back to the cars before the clock read 08:01. Boom!
It was great getting back to the old Day Zero stomping grounds. Glad to see the green benches attached to the school are still there. Throwback with the dips/derkins/jump ups! Since they demolished half of the neighboring parking lot and put up a new building with a new parking lot (formerly Tuesday Mornings), it was time to finally check out what all the did. What a smooth surface! The kids today sleeping in the parking lot after a raucous night at Riccio’s have no clue how good they’ve got it. Didn’t see one needle or used condom. #easylivin
Observations:
Mary:
Mosey across parking for a time filler:
Run to the home of the legendary DayZero AO (McApline Elementary). Head over to the green benches on the front of the school (another time filler)
Run to the former Yellow Rose (RIP) parking lot. Not as creepy as it used to be. Head over to the new parking lot where Tuesday Morning used to be. There are 12 islands.
Run back to Calvary via Bevington to Elm to 51 stopping at the corner of Elm/51 for some monkey humpers as cars went by. Back to Calvary parking lot.
COP:
Mosey back to the cars. Finished.
It was a chilly 36 degrees this morning. With a shovel flag planted firmly in the tundra, 11 men showed up at RockZero to kick off their post Halloween(s) sugar cleanse. With a countdown starting at 11, we did this workout backwards in honor of the end of Daylight Savings and a reminder to turn your clocks back tonight. That’s how it all went down.
-Pro
We started by taking a little bit more time because I had to change some things. First, everyone chose a station going down the line. We had bicep curls with dumbells, bent over row with a cinder block, big boy situps with 20 pound balls, lunges with concrete buckets, a small weighted bar to bend over and touch our opposite leg from our hand. We also had tricep extensions with a cinder block. The final station was to flip the (200 lbs) tire. Our timer was 20 burpees. We ended with COT and everyone helping me put the equipment back.
A chilly end to an otherwise balmy week might’ve diminished the numbers …
for Camp Gladiator
But 15 HIM braved a nippy first morning in November and my Hope was to make it worth their while.
Warm up
McGee understood “warm up” to mean cup your hands over the warmest part of your body at every possible opportunity.
15 each
Los low squat
Imperial walker
Morrocan night club (in squad)
Merkins
Jingle balls
Mosey to
The thang: (on the green monster).
Paula Abduls using tree circles (to the sidewalk)
Sets of 10
Round 1:
Two steps forward: Sister Mary Catherine’s
lunge walk back: Imperial squawker.
While we started on the sidewalks on either side of the green monster we gradually spread across the grass noticing it was surprisingly less damp than we expected. Meaning it wasn’t a large puddle.
I had originally planned using the entire length of the green monster but the going was slower than expected so I audibled to the sidewalk in the middle as our goal...but not because of McGees moaning mumble chatter
From the sidewalk Bear crawl back for the six – (how are the hands feeling now?)
Round 2:
In and out
bear crawl back
Mike Tyson.
The whole body was warm now except, of course, the hands.
Mary at the sidewalk for:
Heels to heaven.
Superman,
j lo’s
mosey back to Viva chicken with time enough for American hammer and Freddie Mercury x 20 IC.
Judging by the gradually diminishing mumble chatter as the pax progressed through the Paula Abdul’s (and my own burning legs right now) I think the pax got the workout they needed to cap off the work week. Great effort by every one and a pleasure to serve you all. Thanks to Mousetrap for taking us out
See you again soon in the gloom.
Christ closet CSUP nov 9
Q source books available on Amazon and will be rinsing and repeating once the year turns over
Q School and Site Q school tomorrow morning