Author Archive wingman

The People’s Balls

Remember you are on Q. Read backblasts to find out what was done last week as to not repeat

30s warning given. YHC was distracted by the 5 cop cars and a flat tire on a cutlass supreme.
We’ve got a 48 on corner of Ballantyne Commons and Community House
Disclaimer given.

Mosey behind Synder-Lance-Campbells
25 x Side-Strattle-Hops in Cadence (IC)
25 x Imperial Walkers IC
25 x Mountain Climbers IC
count-off by 2s

1s To The Right, 2s To The Left
10 Pullups
20 Merkins
Meet back up for plank-o-rama

Mosey to the Hill for 7s
1 Burpee at the bottom
6 Squats at the top

Up and Back on Ballantyne Corporate Hill
Fast guys no stopping. Circle for the 6.

Mosey to the Campbell’s Retaining Wall
Peoples Chair
Balls to the Wall
Peoples Chair – w/ Air Presses
Balls to the Wall
(The People’s Balls)
25 x Dips IC

Rock Pile
1s: 10 Curls, 10 Presses, 10 Tricep Extensions
2s: 10 Pullups
FlapJack
All: 10 Bottom Curls, 10 Top Curls, 10 Full Curls

Mosey to Lochness Station 2
20 Full step ups with a knee lift or Hiyah (had to look the spelling up on this one, got the link from the google results, i did not click it. you have been warned).
25 Little Baby Crunches on-the-wall IC (Crowd Pleaser)

Mosey Home with 20 Merkins Scattered About for Pleasure
Finish with 25 Heels-to-the-Heavens IC

Thine Only Moleskine
Thanks for reaching out to me to Q. Its been a hot minute or two. In researching my last bagpipe Q I realized that was 6/25/19. Always appreciate the opportunity to lead but often don’t go seeking. This is something I need to be better about.

If you haven’t Q’d a workout or you haven’t Q’d in a long time, now is your chance. Don’t be afraid to step out of the comfort zone a little. We step out every morning in to the gloom to better ourselves and support each other. If you are new to the game and nervous about taking an entire Q, split it. Reach out to me, I will work with you. I ran my entire first bagpipe Q on a Sunday to make sure I had it right or reach out to the site-qs and go over your plan. That’s what they are there for.

Usual @Kirby chatter at the beginning of the workout. Didn’t hear much more after we got to business. YHC thinks it was a plan to mess with his count. Had a planned weinke that came up a little short so had to improvise with a second round of rocks and the lochwall stepups. Great crowd as usual. Love the mumblechatter with @madame. I’ve been ferning the last few weeks at the YMCA with the M out of town. Happy to be out again. Solo gym workouts are NOT my thing.

Announcements (same as swift)

  • Please keep Doc McStuffins in your prayers as he is home from his open heart surgery and doing well but with lots of recovery still ahead of him. If you are able, please sign up to take his family a meal to help them through this hectic time.You can sign up here (and note the dietary restrictions — low sodium, lean meats, med style diet): https://takethemameal.com/OFHO0279
  • Prayers for Madison and family that their 2.0s MRI went well today.
  • 1st Speed for Need Race of the season. Run Jen Run 5K on March 7th in Symphony Park. Contact Frasier if interested. https://raceroster.com/events/2020/24811/run-jen-run-5k
  • SOB Beer Run this weekend. Contact Tuck for details or see #beerun on slack

The M-O-I-S-T

8 brave souls left everything at the crossroads

Warmup:
20 – Ever-so-hated Side Straddle Hops in cadence
10 – Lunge on each leg in cadence

Workout:
Starts at Corner of Ballantyne Commons and Community House
Leg 1:

  • Northbound on Community House, U-turn at grounds-keeping entrance. (extra credit: U-turn at the bridge)
    • Every 5 street lights, 5 Burpees (~50 total)
    • 20 slow Little Baby Crunch waiting on six (Mario)

Leg 2:

  • Westbound on Ballantyne Commons, U-turn at Ballantyne Corporate (extra credit: U-turn at entrance to Ballantyne Resort)
    • Every 5 street lights, 5 Merkins (~50 total)
    • 20 slow Chippy Cross waiting on six (Mario, Tuck, Fire Hazard, Soft Pretzel)

Leg 3:

  • Southbound on Community House, U-turn at Briarwick (extra credit: U-turn at round-a-bout)
    • Push yourself, hard-run, 30 squats at Briarwick, 30 squats back at corner
    • 20 Toe-Tap Crunch waiting on six (Mario)

Leg 4:

  • Eastbound on Ballantyne Commons, U-turn at Meadow Run (extra credit: U-turn at Stonebriar)
    • every 5 lights, 5 Mountain Climbers, plank-right, 5 mountain climbers, plank left
    • 20 American Hammer waiting on six (Mario)

Notes:
Finished with 4 minutes of Mary.
~4.40 Miles for those choosing the normal option.
~6.00 Miles for those who did all the extra credit.
Lots of opportunity for TWSS.
Lots of comments from the tomatoes.
PaperJam is a runner.
Soggie Weinkes
pre-broat, pre-pre-broat with no #broatmeal
Need some pushers for upcoming races with Speed for Need. Check with Fire Hazard

Hope:
Thank you for sharing with us this morning.


-out

Wait, Im on Q?

Oh, now i remember. First Q since…. August of last year.

Disclaimer given and we were off.

25 Side Straddle Hops IC
25 Imperial Walkers IC
25 Mountain Climbers IC
25 some other forgotten named excercise

I planned to do the other excercises mentioned but in the middle of the Imperial Walkers leading cadence, I just could not remember the name “Mountain Climbers” #qbrain. Not like i haven’t done that at least once a week for the last 6 years.

Mosey to Lockness for a 1-mile lap. Give it what you got. A few faster Pax decided to add in some dips on there own. Good on them. More of those coming.

I ran a fast-yet-not-so-fast 7:15 mile. There were about 6-7 PAX ahead of me. #smokeshoes

Plank while we wait on the six

Count of by 3s – Rotate through the following stations

  1. 10×10 Dips on the picnic benches
  2. 10×10 Curls with a nice size rock
  3. 10×10 Pull-ups (modifed to to 5×5)

Next Set

  1. Partner wheelbarrows
  2. 10×10 Tricep Extensions
  3. 5×5 Burpees

Hold air chair waiting for last round to finish

Mosey home right at 615a.

Honor to lead, as always. Fun to try to plan something we may not have done in a while. Checked with the site-q on last weeks Q (no backblast @wareagle ) to be sure not to do something similar.

Announcements:
Prostate 5k in Ballantyne
Upcoming Speed for Need races
SOB Picnic – Give your monies to @mighty-mite

Broga for the PAX

Not sure what this 0545 workout time is all about but I’m not complaining. Extra few minutes of shut-eye, extra few minutes checking reading news.

8 Pax showed up for YHCs lead of the Pokey.

Childs Pose
Hands to Right
Hands to Left
Table Top – Cats/Cows
Downward Dog/Walk the Dog

3-Point – Right Leg Series / Repeat with Left Leg
Rotate Ankle, Bend Knee
Downward Dog
Walk/Step/Jump to top of mat
Root To Rise/Fold/Halfway Up
Hands to Elbows | Hang/Yes/No/Rotate Head
Palm to met
Vinyasa
Downward Dog

3-Point – Right Leg Series / Repeat with Left Leg
Warrior I
Warrior II
Reverse Warrior
Modified Side Angle
Grounded Warrior III
Stork
Big Toe Hold
Chair Pose
Vinyasa

3-Point – Right Leg Series / Repeat with Left Leg
Crescent Lunge
Knee Dips
Low Lunge
Half Splits
Warrior III Grounded or Regular
Standing Splits
Eagle
Dancer
Chair Pose
Vinyasa
Plank
Cheetah
Twist Cheetah
Mt Climber Prep
Vinyasa
Downward Dog

Roll To Back
Boat/Canoe with Flutters

3-Point – Right Leg Series / Repeat with Left Leg
Warrior I
Side Angle
Bind
Crescent Lunge
Prayer Twist
Crescent Lunge
Full Moon
Chair Pose
Crow

Half-Pigeon on Right / Repeat with Left
Seated Spinal Twist

Lay on Back
Bridge/Wheel
Feet Together/Knees Out

Honor To Lead You all today. Keep up the good work. Balance poses help with core strength and stretch with intention and purpose!

MoleSkine:
The door maybe open, It may be calling you, but don’t go in. Find a grate.

 

This Friday – F3 New Guy Day

Join us at 530-615a on May 11th in the parking lot of Viva Chicken – Waverly for a Friendly New Guy (FNG)/Kotters* friendly workout.

F3 workouts:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

*Kotters – Greetings of welcome to a man who Posts to a Workout after a prolonged absence.

Back to Bootcamp

17 Hump-day Holligans got after it this morning in the fantastic temps. #summeriscoming

Disclaimer given.

Mosey to Wendy’s

20 Side-straddle Hops In Cadence (IC)
20 Mountain Climbers IC
20 Front Lunge IC

Maul Mile

Run Mile, Whatever you got. Circle back for the six. Lot of great effort out there.

 

Mosey to Uwharrie

Grab a tree waiting for the light
At bottom of deck 3 Reps of
10 Burpees
10 Mountain Climbers
10 Squats

Mosey to Rock Pile

Grab a lifting/non-running rock.
20 Curls
20 Overhead Press
20 Tricep Curls (Extensions)
2 Sets. #crowdpleaser #wantedthree #rockdroppers

To the Fountains

10 sets of 10 Dips
5 sets of 20 Dips
100 Dips

Back to Cars for Mary

20 LBC IC
20 Dolly IC
10 Merkins
20 Fluttah
10 Merkins
20 Rosalita

Thine

A pre-run may have happened. 5k Style
May not have gotten out of bed if it wasn’t for the Q-Thang. Glad i did.
Not a lot of talk
Mic Check wanted the lead this morning. Thankful for his form presentation and subtle PAX ’10 merkin’ reminders.
Spring weather has YHC sleeping arrangements jacked. AC on at night, heat on in morning. can’t be good for the system.

Announcements

Richard Sheltra Race coming up. See Pvt Benjamin for more details
Savage Race May 19
F3 Dads Camp out 4/20-4/21. See #camping channel on slack.
Date-night coming up on 4/28 – Dinner and Curling

14 for 5 Holes at Providence Country Club

Now that we have course, Brat arrived early and showed 13 of us the way through Providence Country Club.

Not just another run, it was a Turkey Trot! How many workouts have you been at where both @wildturkey and @turkey_leg post together?

The THANG:

  • 0515 – perhaps it actually started on time today with YHC showing up in advance of the 0515 start time…
  • Begin no man left behind 5mi run on the “Providence P” course through Providence CC.
  • Staying true to PaperJam BB fashion, the route was: end around Starbucks to Rea Rd sidewalk and head south to Ardrey Kell.  Left on Ardrey Kell across Rea Rd.  Bumble along the 2nd most cracked and disjointed sidewalk in Charlotte (just behind the Danger Zone further up Rea Rd past Bevington to Hwy 51) along Ardrey Kell before turning Right on Tom Short Rd at the Fountains Shopping center.

Moleskine:
Perfect workout for a Monday.

Announcements:
Looking for a 9th for Smokey Mountain Relay. Contact Icky Shuffle

5 Years of F3

Thursday: 2pm.
Oh crap, I have the Q. Its my 5 year anniversary of starting F3. Better look for plan…

Original plan had something to do with the presidential fitness challenge. I found the patch in my drawer.

 

After googling a bit and realizing this wasn’t a thing anymore. Apparently shame inducing. Plan scrapped. Original was something like: 1 mile run, pull-ups, sit-ups, sit-and-reach, 30 yard shuffle… idk.

However, this is The Brave, obstacle heavy, at least 4 miles… Google spartan race. How many obstacles are in a sprint. Answer: ~20+

Plan is forming. I know a four-mile loop. Divide 4 miles approximately into 400m you get ~16 “obstacles” or pain-stations. How many intersections are there on said loop? About the same, skipping unimportant or heavy traffic areas. Stopping for the smell of donuts not at an intersection. 5 years, we need 5 miles today. Will run to deck, up the ramps and down stairs back home.

Make weinke. Print. Several of them.

 

Backup plan based on crowd-size and speed would have been to divide into groups of unimportant size. Not needed today. Disclaimer approximately given, we clipped off at a fast-rate to the first stop.

The Thang:

20 merkins (Briarwick)
30 crunch (paradise Ridge Rd)
20 high knees (bryant farms Rd)
30 american hammers (ymca)
20 burpees (hawk ridge)
30s plank (houston ridge)
20 Flutter (Kingston Forest)
30 Merkins (Sugar Donuts)
20 Dolly (Millwright Lane)
30 Wide Arm Merkins (Camfield)
20 Regular Situps (williams pond)
30 diamond merkins (Ballantyne Commons), announced as 15 DM twice to trick the pax
20 heels to Heaven (Ballantyne Trace)
30 squats (Stone Briar)
20 mountain climbers (Meadow Run Lane)
30 jump Lunge (Dowington Dr)

At Ballantyne Commons and Community House. OYO run to Wells Deck, up to top, down the steps, meet back at Brazwells.
10 Perfect form Merkins to finish it off.

The Route:

 

19 today counting YHC. Grateful. 5 years of anything is tough. Moved to Charlotte about 5.5 years ago. Didn’t know anyone besides family. Met markettimer. He tried to convince me to come out to the start of Stonehenge. I was a three month EH. Glad to have a great group of guys to hang with.

My First Post:

Unhinged at Stonehenge

Cool to see quite a few familiar names in there for other PAX that are still coming out today as well.

Announcements

  • Cheese Curd and Cheddar are looking for runners for the smokey mountain relay
  • Spaghetti Dinner fundraiser for Waxhaw Fire Department benefiting family of Michael Starnes.
  • Richard Sheltra 10k, 5k, 1mile fun run in Pineville on April 28th
  • See Soft Pretzel about new opportunity to give back to the community. First opportunity coming up soon doing yard work for a local family.

Package Not Delivered

7 Pax showed at Blakovery to prove it was no rainout sweat. Still feeling BrOlympics though.
5 Miles thru Landen Meadows / Ardrey to drop a package at @escobars house. Delivery attempt unsuccessful. Will try to deliver again next week.
Stretch was covered by @wingman under cover.

ROUS or Zombie Apocalypse

 

5.15 Miles

Course Maps or not, we made it out and back through new territory (YHC) for today’s edition of blakecovery.

YHC was very surprised (and happy) to see the middle school when he thought we were still off of Providence Road West.

Lots of ‘chatter this morning and a great way to start back into the week. If you haven’t been to Blakeovery yet, try it.
But you will have to wait until the new year.

Something dead on the sidewalk of Ardrey Kell. Rat, Possum, Over-sized Squirrel, ROUS?
– would it still be there for identification on the return route, or start of something else?
The Liberty has Poutine topped with an egg and short-ribs.
Apparently you can sell a football team to back out of allegations.
How many PAX does it take to buy a team?
Flossing is for the birds.
Open Pilot software to turn your car into a self-driving vehicle for under 1000 samoles.
Paper Jam MIA. Missed you buddy. Pretty Sure you HC’d at the holiday party.

YHC on Q for the stretch.