Author Archive wingman

Bagpipes and Cars

12 men (3 FNGs) ignored the rain and ventured into the true gloom Tuesday morning.

The Thang
Mosey to the BV deck basement

COP
20 IW IC
20 SSH IC
20 Good Morning IC
15 Burpees OYO

Round 1
Run up BV deck
at top of each ramp do 10 Merkins (50-60 Merkins)
Take stairs to basement
Run back up stairs
Run down deck
at end of each ramp do 10 CCD
Plank for the six

Round 2
Run up BV deck
at top of each ramp do 10 Wide-arm Merkins (50-60 Merkins)
Take stairs to basement
Run back up stairs
Run down deck
at end of each ramp do 10 CCD (50-60)
Plank for the six

Wall Time
1 min of Semi Gloss x 2
Balls to the wall with 10 Verkins?

Mosey Home
On your six
Starting position is 6 inches.
Dolly x 20 IC
6 Inches
Rosalita x 20 IC (keep those legs straight)
6 Inches
Heels to Heaven x 20 (lift that torso of the deck, feel the burn!)

Thine Only Moleskine
YHC answered the call for a DRQ to lead the men of Bagpipe. With the impending rain, and the results of last week YHC knew he better stick to the deck. First order of business was to tweet shame anyone attempting to drive to the BV Deck:

With that out of the way, wake up early and get ready for the rain. And as anyone else knows it was pouring around 445a yesterday. Lace the shoes, embrace it. Temperature helped alot there. Drive to the AO, still raining but not bad. Jump out of car and the PAX start rolling in. Eleven men made it out despite the weather. Excellent!  Even Frehley’s showed up but this time with a jacket. Rain was pretty much done as we ran to the deck. Get to work!  By the second round, it was pouring again. All of us got soaked. No way around that. At least it wasn’t 45m of it.

We had three FNGs today. Great stuff. Two realtors: Slum Lord (Hops) and Ocean Front (Paper Jam), the latter being from the West Coast (Arizona). Also we had a visiting South African Rugby player indubitably named Springbock (Pop). All were pushing hard today. Keep at it and hope to see you in the gloom again. If you can do the decks and the rain, you can do the rest we can throw at you.

Great showing after the workout for an impromptu coffeeteria.

A honor as always…

 

Kid Pond Loop

13 PAX set out under the shooting stars this morning to do some lap action

Mosey to back of Synder-Lance for COP
20 x IP IC
20 x SSH IC
20 x MC IC

Mosey across the street to the water fountain for instructions
We will do a loop around “kid pond” (not YHCs name, real name) with 7 Stations:

  1. Bear Crawl The Slippery Bridge
  2. Zig-Zag the Hill
  3. 20 LBCs
  4. 20 Carolina Dry Docks
  5. 10 Burpees
  6. 10 Jump Squats
  7. 20 Rerkins (feet on swinging rope derkins)
  8. Wait for the six with various planks

Repeat: This time do LBCs while waiting.

Mosey to the grass track for 2x100yd sprints.

Mosey to loading dock of Synder-Lance for 2 minutes of Semi-Gloss
– 20 Air presses on second minute

Mosey Home for 2 minutes of
20 Dolly IC
20 Fluttah IC

Moleskine
Took the 2.0s on a scouting run yesterday. Kid Pond Loop is about .5-.6 miles depending on how you hit the hill or not. We may have squeezed in three loops if we skipped the 100yd dash, but YHC teased about it yesterday so the plan was stuck to. Been wanting to do something with the new sidewalk for quite some time.  This offers a great alternative loop and nice distance for some ‘obstacle’ style work. Great work by everyone out there today. No surprise that Mighty Mite and Tuck exchanged 1st/2nd on the loop a couple times. Brisket, Bucky, Morning After chasing right behind. Props to Mic Check for doing burpees on the knuckles. Linus for his best Pebbles Impersonation rolling up with his hoodie on. Pulp Fiction for trying to convince YHC it was 5 trees not 6 for the 100yd dash. Tuck pulling a “wing man” with 5 seconds to spare. Pretty sure he pulled in on two tires. Paper Jam and Market Timer pushing hard and Loogie for putting up with all the running. Two laps of the Kid Pond Loop plus there and back and the GPS clocked in at exactly three miles and strava gave me the same results. Thanks for the opportunity to lead.

Announcements
Sign up for Joe Davis Run

The Maul Mile M100x2

Stirring up the pot a bit.

The Thang
IW x 20 IC
SSH x 20 IC
Front Lunge x 10 IC
Side Lunge x 10 IC

The Maul Mile
Run a mile with two stops of M100.

Run to GNC (half-way) do the following:
10 Burpees
10 Mountain Climbers CC
10 Squat/Squat-Jump
Repeat x 3
10 More Burpees
= M100 (100 reps)

Run to Finish of the Mile
M100 again.

Various Mary was ordered while the plank finished up.
Some chatter on Squids version of Down. Mr. Bean called out his Jersey accent! Quickly Corrected
Elbow plank via Haggis.  Form.
Knees on ground. Tighten up the backside. Shoulders high.  Knees off ground. Immediate results.
Hold until Q is ready to call recover.

Mosey to Firebirds
10 Dips on the Ledge
10 Derkins
1 minute of:
– 4 count bicycle
– 4 count Heels to Heaven
30 seconds of Half-Burpees/Monkey Somethings (plank to knees to hands)
Repeat x 3

Mosey to Launch for Mary
20 x In/Outs IC – Loogie Crowd-pleaser. YHC had forgotten how much fun it was to watch Loogle. Think we caught wind of his style on Outback’s MaryQ.
15 x Bicycle (Commish)
15 x Chippy Alternating Twist (Chipotle) – correct YHC on said excercise. #brainfart
2 min of Elbow Plank (Frasier) – Crowd-pleaser. Talks of renaming him Daphne. The particulars left to the gloom.
~45 seconds left. YHC isn’t letting anyone off the hook. Back to your six:
20 X LBC IC. YHC steals 6 seconds of PAX Time. #IOU.

Thine Only MS.
The Maul Mile (YHC will create Strava segment, should be recurring every once in a while).
Pleasure as always to lead. Solid group today. Great Chatter. Rain was refreshing. Mary lot was especially wet.

Announcements
2nd Annual Area 51 Turkey Bowl. hit up @F3Brown or @SpacklerF3
12/12 Christmas Party.
Joe Davis Run – Discount available. If you can’t make it consider the “Sleeping In” option.

Epic Monday

YHC was called out on twitter for an epic beatdown. Hope today was worthy.

The Thang
IW x 25 IC
SSH x 25 IC
Arm Circles Forward and Back x 15 IC

Two sets of the following
PAX given starting choice for in between bells.  10 Pull-ups or 30 Merkins. And by choice he meant, start with one then alternate.
30 two-hand swings
30 Merkins
15/side High-Pulls
10 Pull-ups
15/side Cleans
30 Merkins
15/side Squat Press
10 Pull-ups
10/Side Lunge with Bell Twist
30 Merkins

Mary
15 Flutter Press
15 Rosie Press
10 Masonbell Twists
Jack-Bell to 5 Merkins, 10 Presses

Thine Only Moleskine
YHC signed up to Q quite some time ago. For some reason hasn’t made it out very often. Soft Pretzel is right, something about getting it done on a Monday morning makes for a great start to the week. The numbers were small but we did big things. If you want to increase strength, get out and start swinging. Soft Pretzel like a machine out there today. Chanel brought the smack to twitter and delivered today with a solid performance. Loogie is your Monday morning rock. You know he will be there slinging iron and you should be too. Voodoo had a medium-sized 3rd grader attached to a handle. Big-ups brother. #strong. YHC needs to up the ante for sure. Looking forward to next Monday. Thanks again for letting me lead and following me. Thanks for the words on the way out SP.

Off Campus Onslaught

With weinke in pocket we were off promptly at 530.

The Thang
20 x Imperial Walkers IC
15 x Merking IC

Fellowship Pace to the Playground
count off by 4s
1s and 2s
30 Pull-ups
60 Squats
3s and 4s
50 Dips
40 Derkins
Finish your set and plank in the middle
Flapjack

A squirrely MicCheck played leapfrog with PAX holding 6 inches. YHC Feels he was on to something.

Mosey to the Rocks Nest
Grab something to challenge yourself

30 Curls Civilian Count
30 Overhead Press
30 Tricep Extensions
Repeat

Mosey to Stop Sign at bottom of the Murderhorn
Instructions given to give her all ya got. One time up. Lets beat those @strava records!

Back at the Maul
remember your number
1s – Balls-to-the-wall-walk
2s – Bear Crawl and take a lap
3s – 5 Times up the PL Hill
4s – Merkin Suicides (5,10, 15, 20)

~ 5 Minutes of Mary
Starting Position Move for all exercises is 6 inches
Keep your head down and lower back flat.
30 x Dolley
30 x Flutter
~40-50 LBC (move until time is up)

Naked Moleskine
Pleasure as always to take lead and challenge each other.  No breaks other than short explanations. Give it all you’ve got. Take a breather when you need it. YHC was certainly about to fall over after the jaunt up the Murderhorn (MH). Speaking of the MH, There were some serious contenders out there today. Pretty sure YHC saw Cold Cuts winning out the gate #smokeboots.  Next time it will be timed. Remember it, that way you can track your progress. You choose the pace.

Officially Fire Hazard claimed second prize today out of all-time @stravas for the Murderhorn. YHC has now moved to 4th (18 times on that thang). Sound-off in the comments for who made king of the hill first! There are fewer GPS-holders than PAX.

Last Minute Q Call

YHC rolled up early today and was relived when the PAX finally started rolling in with about 4 minutes to spare.

The Thang
Short jog around the track (but this is 0.0!)
Arm Circles – Both Directions
Imperial Walker – with upper body twist instead of neck-pulling crunch.
SSH – don’t do it first, do it last

Begin Circle Time
30 Two handed swings to get things going
30 right arm high pulls
30 right arm swings
30 Cleans on right arm
30 Squat Presses on right arm

30 left arm high pulls
30 left arm swings
30 Cleans on right arm
30 Squat Presses on right arm

15 a side high pulls
15 alternating swings at top
15 Cleans on each arm
15 Squat Presses on each arm

Mary
15 Flutter Press
15 Dying Cockroach
15 Bell-BCs
15 Dolly Press
15 Russian Twist
15 Mighty-mite things

Thine Only Moleskine
With a few hours to cobble something together YHC things it went ok.  He hasn’t been to a Kettle-Bell workout in a bit, but think it turned out alright.
Frehleys always manages to find time to:
A: continue the workout on his own
B: add extra merkins
The answer is A and B
Madame T off a big weekend of training for the BRR.  Ask him for stories. Those words aren’t spoken here.
Great job out there today Vuvuzela.  First KB post and grabbed one of MTs.
Always count on Loogie to push through with the big weight
Hightide representing muscle-mania with sleeveless arms. #strongwork
Mighty Mite crushed yet another workout. see you Saturday.

Over the hump and merkin

19 Guys stepped onto the asphalt this morning ready to power-up. Here is how YHC remembers it

The Thang
Run to parking lot of Smoke
IW x 25 IC
MC x 25 IC
SSH x 35 IC

Mosey to the speed bumps behind target
Bear Crawl to 1st with 10 Merkins
Karaoke to 2nd with 10 Merkins
Karaoke to 3rd with 10 Merkins
Plank Left High, Right High, Regular

Partner up for 100 merkins
With at least with 50 each. Confusion abounds. If you want to knock 60,70,80 out?  Great. Individually you need 50.
P1. Run up and over “the hump” with 5 squats
P2. Merkins toward 50
Flapjack

Mosey to the theatre wall-of-semi-gloss
2 minutes of the semi with 20 second break. On second round, dig deeper with hands out front.

Mosey to the Murderhorn
Run to the bottom with 25 merkins
Run to the top with 25 merkins
Circle back on the six

Mosey to the front of the neighborhood
Split into two groups and get ready for sprints. Team relay
Mary/Merkin while you wait.

Mosey to the lot for 7 minutes of Mary
Flat-back, neck down all IC
Dolly x 20
Rosy x 20
LBC x 30
Heals to Heaven x 20
Protractor
20 Merkins to finish

Thine only Moleskine
Strong work out there today.  #sweaty.  Great to see Linus continuing to improve.  Great to have Tuck back again. Lots of side-merkins out there. Tells YHC there was too much downtime. Next time we will be busy! Oh the poison of the merkin challenge!  Enjoying it regardless. YHC led you to water with 130.  The other 204 is your responsibility.

Announcements
F3 Dads this weekend at 9a. Read the pre-blast
Dont show up without your grape jelly next week. Plastic jars only.

24 of everything

Today was my 2 year anniversary of F3. I Q’d on purpose. 24 of everything.

Lets get to work.

Lap around the parking lot
SSH IC
Front Lunge IC
Side Lunge IC

3 Sets of the Following Exercises
Upright Row (on third set we did curls)
Merkins
Two-Handed Swing
Merkins
Squats
Merkins
Tricep Extensions
Merkins
Clean and Press (12 a side)
Merkins

Moleskin
YHC has done this set before, usually with incresing count each set (10,15,20 or 15,20,25). Being it was his anniversary 24 flat across was in order. Small amount of chatter today mostly from Frehleys. Great working out in the foggy gloom with you guys today. Great to see Philmont out again. Thanks to F3! Sparky, glad you came back for day 2. Look forward to seeing you out again. Also heard you may have roped some others interested. Ripcurl was killing it out there today. Chanel, i don’t even know what to say about you bro. Hardwork. that’s for sure. Merkins were terrible. We survived. Form wasn’t #miccheck or anything. but they were done.

 

Uncharted Ice

14 men stepped out for adventure this morning with headlamps ready.

The Thang:
Mosey to Stonehenge I for a quick warm up consisting of these
20 SSH IC
20 Imperial Walkers IC
20 Mountain Climbers IC

Mosey to the entrance of Ballantyne Country Club off Ballantyne Commons (BC)
25 Merkins OYO

Run through the trail and out the other side and down to the 4 swings.
15 Burpees OYO

Mosey across Community House and turn on headlamps for off-road trail run. YHC had marked the path with yellow ribbon.  Count off and pair up if not wearing a lamp

Lead the PAX through the woods and pop out on corner of BC and Community House (CH). Do a little plank-o-rama/6 inches while the PAX file out of the briars.

Mosey back down Community House towards Hill #2 on the right. May be the biggest for the Vine AO. (to-be-named)

Quick Partner work.
1. Up and down hill twice
2. LBCs
Flapjack

Mosey back to the corner of BC and CH. Lunge-walk first set of poles, Bear-Crawl second set.

Head across and back to Premier building for a quick semi-gloss.

Mosey to the amphitheatre for set of 3s up and down

Head to the pointy grass for Mary (20 IC each)
Mic Check – Dolly?
Honey Bee – Rosalita
Dasher – Russian Twist
YHC – Bicycle

Mosey to the bridge and do 15 merkins and plank while we wait.

Take Hotel path back to Launch and lookout for ice and solo runner on your way

Moleskin
YHC was looking for something different for Brave today. We need our mileage as much as we need the obstacles so we ventured out to uncharted territory. The single-track off-road course was fun. YHC never saw a single ribbon i put out beyond the first two. I led the PAX through but couldn’t see a thing to to bright light and shadow being cast from behind. We also didn’t pop out at the right place. Not sure the PAX caught on to that. Lead with confidence. Here we are boys! Next time i will use the suggestion of caution tape. No coyotes were spotted.  Saw one two weeks ago run into these exact woods after stonehenge. Of course we almost had an encounter with a security guard at premiere again. This time we were doing wall squats on the building. He left us alone and went in another building. Honeybee and YHC thought we ought to scramble at this point. Good idea. Honeybee also wanted the pointy grass.  Pointy and wet. Blame him. All-in-all i had 4.25 miles for the day. Not bad.

https://www.strava.com/activities/260520107

Let’s try this again with more reps

Only 4 brave souls showed for today’s beatdown.  Wasn’t really all that cold.  Not sure.  YHC was #substiqueing for Mic Check.  Can only guess, they were scared of his workout, or knew YHC was in charge.

Workout soundtrack consisted of the following songs on shuffle:

  • Sweet Emotion – Aerosmith
  • Stranglehold – Ted Nugent
  • Paranoid – Black Sabbath
  • Midnight Rider – The Allman Brothers Band
  • Jet Airliner – Steve Miller Band
  • Purple Haze – Jimi Hendrix
  • Cocaine – Eric Clapton
  • Hurricane – Bob Dylan
  • Tuesdays Gone – Lynyrd Skynyrd

The Thang
Run a lap around the lot for warm-up
SSH x25 IC
Front Lunge x 5 IC
Imperial Walker x25 IC
Side Lunge x5 IC
Mountain Climbers x25 IC

Lets get to work right here
3 Sets of the following exercises:
1st: 15s of all exercises, 2nd: 20s  of all exercises, 3rd: 25s  of all exercises
Kettle Kurls
Merkins
Upright row
Merkins
Two-Handed Swing
Merkins
Goblet Squats
Merkins
Tricep Extensions
Merkins
——
Grand total 300 Merkins, and a lot of other stuff.  Only option was to break merkins up.  #smoked.

Mosey to the Wall
1 Minute of Semi-gloss x 2

6.5 Minutes of Mary
Starting position move – 6 inches
Dolly x 25 IC
6 inches
LBC x 25 IC
6 inches
Flutter x 25 IC
6 inches
Protractor – various degrees

Moleskin
Good times had by the few this morning.  There was some confusion on the workout cadence, but that was quickly squashed.  Didn’t get through the whole soundtrack, a couple of really long songs in the mix. YHC also can’t figure out how to make spotify not shuffle, when not clicking shuffle.

Be sure to check out swift for Joe Davis run training.  Also, sign up for Joe Davis.