BB on my iPhone. Got 5 mins.
Christmas, Cottontail and Horsehead for a fun filled 45 mins at Kevlar this am.
Giant Starfish around campus – kept moving for 45 mins.
Christmas led the way. CT expecting baby #14. Wow.
11 lumps of clay posted at Gumby with hopes of becoming more pliable like the AO namesake. This being 7 days before Christmas, a 12 Days of Christmas was considered, but some things just don’t translate well to broga. Consideration was also given to just recycling the past weinke (or three), but sometimes, Santa just wants a brand new bag. So, YHC pulled out the ole “Athlete’s Pocket Guide to Yoga”, which incidentally was not in my pocket, and we proceeded to limber up by number, err, by picture.
Disclaimer: YHC is sooo not a professional and can hardly do half the stuff we’ll attempt today. Follow at your own risk. #buyerbeware
The Thang
COP (aka warmup)
Savasannah (aka just lie there like a corpse)
Devotional – Luke 1:36-38, CSB (aka The Holman)
Page 12 – Spinal warm-up, prone
Pages 21-23 – Sun Salutations with Lunges
Pages 41-42 – Lunge Series
Pages 47-48 – IT band flow
Page 53 – lower leg stretches
Page 45 – Pigeon
Savasannah (#corpse)
Devotional – encore – Luke 2:1-20
COT
Announcements:
Pliable Moleskinne:
Big group today, more so than YHC expected anyway, and some new-to-YHC faces as well. YHC’s yoga/broga practice has fallen off of late (so much so that I asked Swiss Miss to temporarily remove me from the go-forward Q roster), so it was good to see the both the quantity and quality of posting pax. YHC forgot his yoga mat, so the fresh faces were introduced to YHC’s ginormous, plush Turkish Getup mat, last used at Gumby by Fireman Ed. It got the job done, despite some slippage during downward dogs.
Musically accompaniment today was by Trans-Siberian Orchestra for all but the last two songs, which were by the United States Air Force Singing Sergeants choir. #MerryChristmas
Thanks for following along today. Great seeing familiar faces, including several #respects, and meeting new ones.
Merry Christmas, all!
Aye.
16 men joined me on a personal cathartic return to my beloved Floater. Blocks, burpees, and suspect counting by YHC ruled the day. Oh, and did you really think I’d let the streak die on my watch!!!? Not today clowns, not today.
Warm-up: Jog down #kjh to Vet. 25 SSH. My form was questioned by Zin. I was moving too fast. Form adjusted. Looked and felt awkward. Disregarded Zin’s commentary.
Calf Stretches (always)
Merkins and Mtn Climbers x 10
Thang:
Big thanks to Site Q Carb Load for meeting me at the middle of #kjh to strategically place a stack of coupons. Wasn’t sure how this would work, but it’s not every day you get the privilege of leading at ol’ 87.
P.E.A.R – literally only way I could remember it. Sad, but true. Up and down #kjh 2x on each letter with coupon redemption placed in the middle of the hill.
P= Plank Jack Burpees. Run to mid-point, Grab a coupon, 5 thrusters, run to top of hill and 5 Plank Jack Burpees. Run back down to coupons, 5 more thrusters, and run to bottom of hill for 5 more Plank Jack Burpees. Do this twice – 20 Plank Jack Burpees and 20 Thrusters
E= Elbow Burpees. Mahktar Ndiaye (sic?) with a burpee mixed in. Same cadence as above except with curls at the coupon station. 20 Elbow Burpees and 20 Curls
A= Australian Burpees. As all pax realized, these are and were literally the easiest possible burpee to complete. Same cadence as above except with 1 hand on coupon merkins at coupon booth. 20 Aussies and 20 1 hand merkins.
R= Real Burpees. As all pax realized, these were the worst. Same cadence as above except run up #kjh backwards after coupon booth and switch hands on the block for the merkins. 20 Real Burpees and 20 1 hand merkins.
When all completed, grab coupons and take to laundromat…over your head the whole way up the hill. Was harder than I thought.
Grab some wall
1 minute wall sit. 25 jump squats (sketchy counting by YHC on this part). 25 squats.
1 minute wall sit with air presses. 25 jump squats and 25 squats counted flawlessly by YHC.
30 second 1 leg wall sit. 20 speed skaters
30 second 1 other leg wall sit. 20 speed skaters
Run down to laundromat to collect coupons. Walking lunge from stop sign until first light pole 10 lunges were completed and YHC audibled out of it. Awful idea, should revisit.
Take coupons to Carb Load’s truck and put them away. 3 minutes left. Introduced pax to a new ab exercise named today officially as “Muffin Tops”. On your back, legs extended straight out, one hand by your side and one hand straight up in the air. Do a sit up while keeping your feet flat and your hand pointed at the sky. 10 on each side. Then 30-45 seconds (Zin and Carb Load’s watches tell different time) of American Hammers and we were done.
Moleskine
Thank you Foundation and Carb Load for allowing me to lead and thank you, Zin for so graciously being told I was taking your spot allowing me to take the Q today. I love Floater. The memories at that place. If you don’t know what #kjh is or what it means, ask one of the old-timers…or The Old-timer.
Told a couple brothers that oddly the hardest part of relocating was no longer getting to see you clowns in the mornings. I’ve said it and I meant it. Don’t take F3 Waxhaw for granted. It’s such a gift. Show up, grow up, and get up out of your comfort zone. Challenge yourself to learn as many hospital names as possible. I did and they’re friends for life.
Announcements
Doughboy is moving up Holiday Watchtower to 6:30
Diesel crew opened a Go Fund Me account in hopes of buying a portable tent for rain and sideline jet heaters for cold. Check with Recalculating and Hooch to see how you can contribute.
Mad Dog’s openness spoke to me. I should drink less and be present more. Who knows, maybe 2020 will be a year of clarity for me as well. God knows it wouldn’t/couldn’t hurt. Thanks also for taking us out and being the epitome of a leader.
Until next time, gents. God bless you and your families. Merry Christmas and Happy New Year from the guy who just can’t quite fully let go of F3 Waxhaw.
Six pax post polar
’rounded cones, palms press’d pavement
forging iron brotherhood
PAX – Beaver, Smokey, Lois, Sensei, Slim Fast and Wild Turkey
Yesterday 11 Pax joined me in the cold of the morning for a beat down at MRHS. The night before after checking the temperature for the AM I knew movement was the name if the game, the Weinke was set and ready. The plan is always to keep the Pax together and leave no man behind.
Warmup:
The Thang:
Moleskin:
After a 30 degree drop from the day before we had a good turnout, everyone worked hard. Although there was an attempt from a seasoned Pax to hijack the Weinke I was having none of it. Everyone stayed together and looked out for one another.
Announcements:
While Bagpipe was one of my first posts circa 2015, I haven’t been back a whole lot since. Tuesdays are usually a day off and Hawks Nest/Fast Twitch is basically in my backyard. So appreciate Cooter asking me to Q to step out of the comfort zone. But I have to admit, when it’s raining and you have to mix things up, sometimes that comfort zone is nice. YHC confirmed with Cooter the day before, but didn’t check the weather until late. I even woke up and got out of bed and checked the weather about 4 am and no rain. Things were going to be good.
YHC rolled up to the AO early and was greeted by site Q Kirby hacking up a lung. Cooter was also hacking, but he did so at home. The rest of the PAX rolled up, disclaimer given, and off we went.
Mosey to the parking lot accross Brixham Hill for COP. I think everytime I have recently posted at Bagpipe COP was here, so I didn’t want to break any rules.
COP
IW x 15
Low Slow Squat x 15
Peter Parker x 15
Parker Peter x 15
The Thang
The plan was to do 4 exercises to 10, 4 times through, and then do a 3/4 loop around the lake to hit all 4 sides and then a rock set. We started on the first 4 x 4 and the rains came, and then the grumblings came. Thankfully it was a mid-60s December morning as Margo mentioned, but no one wants to workout in the rain, Q included.
Scrap that and ran to the deck. In an effort to keep things somewhat on the rails, we kept with a similar plan and adapted it to the deck. Once dry, we finished up the first set of Lunges, Merkins, Plankjacks and Flutter. Did each exercise to 10, 4 times through, then ran up to the top level.
From there, we would do rounds 2 and 3, run down the steps 2 levels to the basement, then up the ramps to level 2. Round 2 was or may have been something like Squats, Dips, Derkins and Freddy Mercury. Round 3 was or may have been something like Split Squats, Incline merkins, Monkey Humpers, American Hammer. Plank work and Air presses at the end of the round while waiting on the six.
Mosey back to launch with a few minutes to spare. We kept the backs dry this long, no reason to soup up the perforated seats in the car and have to smell that later. So Merkins x 10, Plankjack x 10, and held plank for the last minute.
COT/Announcements
Prayers for Fallout’s son Kai and continued healing
Prayers for Brexit and injury from car wreck
Prayers for Mermaid’s family after the loss of his father in law.
Prayers for Dr. Cheddar and the move to Chicago, Happy Hour @ Gibson’s Wednesday at 5:30.
YHC with the take-out prayer
Moleskin:
Enjoyed the banter today and meeting a few new PAX. I met Frehley’s for the first time for the 10th time, kidding. Fire Hazard broke the record for the “is this your first Q” question just a few minutes in. Jazz Hands was petitioning for a new name while using said jazz hands, request was denied. The Rosalita’s led to an in depth taint conversation. Kirby issued a Silver Alert when Frehley’s went missing at COT. Mic Check and Wingman provided pretty good directions around Ballantyne when the rains came. One Niner, Wingman, Fire Hazard and Bucky led the group, but strong work by all. Not much waiting around, group stayed close together. Need to make it back out soon, enjoyed the group and thanks Cooter and Kirby for the opportunity. Merry Christmas.
YHC had the reigns to Anvil this am as Flipper double booked his schedule is so excited to get back to boot camps.
YHC thought something different was inorder – so kettlebells were the focus of the day.
9 pax showed up ready to give the KBs a shot and get better.
Disclaimer was given then quick mosey over near the hotbox.
COP – abbreviated
SSH x 15 IC
IW x 10 IC – YHC called it at that – a bit windy so time to get to work
Mosey to hot box and partner up.
YHC did a quick tutorial on the KB and its many advantages – most were listening somewhat. Flavors of the day, Cleans, Goblet squats and swings.
Round 1 – total 100 cleans between partners – one partner doing cleans the other, 10 jump ups, 15 derkins, 20 dips – flapjack until 100 reps
Round 2 – 200 goblet squats – Partner 1 does goblet squats while Partner 2 runs to the nearest light post and does 5 burpees and returns – flapjack until 200 reps
Round 3 – 300 swings – Partner 1 does swings while Partner 2 does 25 heels to heaven, then flapjack until 300 reps.
Leave KBs for owners to pick up – quick mosey to launch
Few minutes for mary:
20 LBCs in cadence
20 flutter in cadence
Done>
NMM
Great work by everyone today and thanks for the willingness to try something different at Anvil. KBs will kick your butt. YHC highly recommends getting one and learning proper technique. They provide a great workout in a little amount of time. Great to see some old friends out too and great mumble chatter as expected.
Not sure what happened during mary but things got off the rails pretty quick luckily it was time.
Thanks men for showing up – that’s half the battle- and following YHC around in the gloom. It was fun. Thanks Brushback and Lorax for the opportunity to lead these great group of men.
Announcements:
HH at Brix South Park – Thursday at 5
Keep Fallout’s 2.0 in your prayers as he continues to heal up.
2019 coming to a close – hope everyone has a wonderful holiday season with their families and keep those less fortunate in our prayers.
What we did aka The Thang:
After disclaimer we quickly crossed over to Blakeney at the lot in front of My Gym for warm up of SSH and IW. We then took a quick circle around a designated loop that will be part of the workout.
The workout consisted of movements focusing on Arms, then Abs, then Legs. After every movement, we took a lap around the designated loop I partitioned out with cones. We started each movement together. Whoever finished the movement and loop first did various planks until the 6 arrives. Then we all started on the next movement together.
Movements:
Rinse and repeat until 5 minutes left. Mosey back to launch.
Moleskin:
Announcements:
Doughboy must be given props for the most creative way to get someone to cotters – ask the to Q last minute because the scheduled Q is down with the flu… I have been absent from F3 lately due to a myriad of reasons / excuses and I have felt it – both physically and mentally. I miss the 05:30 banter, stupid jokes, awkward FOMO pics, and the men that make all of the above possible. So, when Doughboy asked me to substi-Q, I had to say yes to ensure I couldn’t fartsack another morning. Thank you DB!
Pre-warmup
Warmup
The Thang
Announcements