Author Archive Margo

Better late than never!

YHC awoke to a 0530 alarm for his final Q as site Q at Centurion. After a few choice words that woke up my wife I raced to the AO. After planting the shovel flag a quick decision was made to check the parking deck. Luckily the PAX were at the top floor doing some Mary. Word on the street is they may have completed a redemption set while YHC was still snoozing. After some banter, the PAX of 17 followed me to complete the remaining 2/3 of the workout!

We lined up at football field facing parking deck. Bear crawl to half wall. Climb over and run to next wall for 10 donkey kicks. Run back over half wall for 10 dragon flags on football fence. Repeat again.

We broke into groups of 2 and did some more stuff up parking deck stairs with a mix of squats, merkins and CDD. After some arm presses We headed back to launch for a merkin wave (Clover was”That Guy”) and ended with some Mary.

The shovel flag was passed to PreSchool. Excited for his leadership as co-site Q. I believe I taught PreSchool everything not to do as Site Q today.

Well… it’s been a great 5ish years as Site Q. Centurion will always be my home base and favorite AO in the land! Fun group today with some legacy faces. Great to see Hops and RunStopper. Wouldn’t have been the same without Chelms’ banter. He taught me everything I know about Site Q’ing. Thank you Mermaid for your leadership!

Better Late Than Never

YHC rolled in last minute and planted shovel flag at 0530 on the dot.  There was so some banter about a no-show.  After the shortest disclaimer ever the PAX launched over to Charlotte Catholic football field.  Made a loop around the stadium stopping at each corner.  5 burpees at first corner – 10 merkins at 2nd corner – 20 squats at 3rd corner – 30 shoulder touches at 4th corner.  After the demo it was a good ole fashioned Friday AMRAP – AKA FAMRAP until 0605 and then back to the launch site for some mary.  6 solid minutes of mary around the circle with the PAX choosing.

YHC went to Middle James Brewery the night before for a little MINGO.  Likely had a couple to many Highly Dramatic Volume 7’s!  There was chatter from Mermaid about the thought put into the workout (or lack there of).  Everyone was spent so it was a success!  Plus we got in some burpees.

 

Announcements:

Click on the link  for the Camp Grier sign up.  Volunteers have to register but it is easy.  Please forward to Snuka and Cabe if you have their email.

https://forms.gle/Dx34mXUBAxCami7v7

 

 

Friday AMRAP @ Cerberus

11 men gathered at Cerberus for some Friday morning festivities. YHC is the co- site Q at Centurion with Mermaid. Last night, Mermaid sent a pre-blast for his Centurion Q this morning. The pre-blast referenced a conversation last week when YHC requested a FAMRAP this week since YHC would not be in attendance. This left YHC no choice but to bring the FAMRAP to Cerberus. Challenge Accepted!

COP

Mosey to the south side parking deck for a warm up. LSS x 20 – IW x 20 – Mountain Climber x 20 – Usain Bolt x 10 each leg

THANG

FAMRAP – Begin at top of parking deck for 20 jump squats. Run down staircase for 5 burpees at the bottom. Run around block with 5 burpees at far corner. Run back to parking deck for 20 merkins at 2nd sewer drain. Bear crawl to cross walk and back up staircase. Repeat As Many Reps As Possible.

5 MINUTES OF MARY

Flutter kick x 25 – Freddie Mercury x 25 – Heels to Heaven x 25 – LBC x 25 – American Hammer x 15 – Run back to launch site and DONE!

MOLESKIN

Beautiful weather for my virgin post at Cerberus. It was fun to venture out of YHC’s comfort zone to see some new faces. This is a fantastic site with many options. YHC will be back. Thanks Alf for the invite to lead!

Announcements

Holiday Party 11/22 – $30 per person and deadline to sign up is Sunday, 11/10. Look for the preblast or find Mighty Mite on slack to sign up

Vagabon (sp?) – Hickory Tavern 0630 on 11/9 – 13ish miles among 6 AO’s

West Side Whoopin’ – Stratford YMCA 0630 on 11/9 – Shorter running options than Vagabon

Getting back to Bagpipe

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!

Centurion Ladder

15 gathered for some Friday festivities. Veteran crew so brief disclaimer was given before departing.  Mosey down Little to Walsh to the apartment complex entrance for a warm-up consisting of Imperial Squat Walkers, Mountain Climbers & Peter Parkers.  One thing to add… there was a surprisingly high level of traffic whizzing by and a heavy mosquito population.

The THANG:

Mosey to office parking lot off Walsh for the beginning of the Merkin Ladder.  Run across lot for 20 merkins and back for 19 merkins.  Keep going back and forth decreasing the count by 1 until completing 16 Merkins.  A little Mary action before heading to the fence of the football field facing the parking deck.  Leg lifts while holding fence then bear crawl to the parking deck wall for Donkey kicks and run back to fence.  3 rounds of 5, 10 & 15 exercises each.  Mosey inside bottom level of parking deck for round 2 of merkin ladder.  15 reps down to 11.  Run upstairs to top level for some Mary. (Heels to Heaven, Flutter, Dolly & American Hammer).  Time for round 3 of the merkin ladder…  10 reps down to 6.  Mosey over to old library (now hospice office) to grab some lifting rocks.  Lots of standing water and tight quarters so there was some improvising.  Partner up for some curls and presses.  Partner 2 performs 5 burpees while partner 1 lifts. Total of 2 rounds before returning to launch lot for final round of merkin ladder.  5 reps down to 1.

COT:

Great crew today for a total of 210 merkins for those counting.  A special thanks to Champagne, Lorax, Mermaid & Shrink Wrap for helping with trash pick up.  There was not as much trash as normal but we still filled a few bags.  Special prayers for Cooter as he begins radiation on a cancerous tumor on his knee today.  Pray for the radiation to shrink the mass so the surgical procedure in 6 weeks will be less invasive. The radiation treatments will occur every Monday between Noon & 1pm.  Thank you Cooter for opening up to the PAX.  We will continue to take prayer requests each week after announcements and prior to the close out prayer.

Announcements:

Susan G. Komen Race for the Cure – Saturday, 10/6

If you can squeeze it… We can freeze it!

Not sure everyone was happy to see my arm in a brave, but i sensed a little relief in the PAX as I made the morning announcement that it was broken and decided to make this a leg day (relief vanished quickly)

SSH

IW

LBC

Freddy Mercury

Heels to Heaven

Partner up for 3 towers

Start at the far left stairway on each floor perform 10 jump squats/ increasing by 10 on each floor, complete 4 stories.

Run to next staircase and descend on each floor reduce the 40 jump squats by 10 on each floor, co,plate 4 stories descent.

Run to the last staircase and repeat increase jump squats by 10 on each floor.

With partner cross legs and perform old school sit ups, touch hands on each rep x25

Wall sit with arm raises x10 in cadence, raise left leg x10 arm raises in cadence (lower leg) flap jack x10 arm raises.

Repeat old school sit ups x25

Repeat wall sit in cadence switching legs

Repeat old school sit ups x25

Back on the wall- hold 2 mins

Wrestling stance hold 1 min switch lead leg hold 1 min.

Mosey to front of catholic jump/step ups 3 sets x25.

Mosey to Panera shopping center partner 1 broad jumps up 3 flights of stairs while partner 2 performs LBCs, flapjack rotate thru 2x each.

Done.

 

Moleskin:

Solid work although we didn’t do one burpee or my signature move JACK WEBB. YHC was suffering from some arm over use so I decided to make this a leg day. I really think everyone had an awesome easy workout. NOT.  It was good to see checkpoint out there, he’s my hero. Udder kept looking at my tights- not sure what’s up with that, but I’m comfortable in my ‘tight hood’ I’m officially inviting Scabby to join the run stopper tight club.  Where was Chelms???

Buzzer Beater

A group of 5 gathered on a morning that felt more like February weather. YHC likes to think the small turnout was because others were intimidated but some of the usual crew was actually experimenting something cool.  More to come on that in future weeks. Guess you should have posted to know more.

One mile warm up run down Strawberry to Rosecliff and then Coburn.  Next up was a triple, triple up and down the Coburn Hill. (Same as triple nickel but 3 reps) 5 merkins at both the top and bottom.

Continue to Bevington for the main event.  Run to first speed hump for 5 merkins. Run back for 5 jump squats. Run ahead for 2 speed humps for 5 merkins and back 1 speed hump for 5 jump squats. Continue until rea road (total of 5 speed humps).

Run back to coburn for some Mary.  30 merkins from what YHC can remember. Gets fuzzy after waiting a week to write this. Run to 51 and to Davey park for some more Mary. 20 heels to heaven. Run back to launch for 20 flutter kicks and done!

This BB was a buzzer beater. One once said it’s legal as long as it’s posted before the next weeks workout. 6 miles total and a route not taken for some time. During the bevington run some guy pulled to the side of the road by one of the ponds. He got out and threw something into the water. Super shady and poptart mentioned a bloody knife and maybe a glove.  Kind of nice with the small group. YHC did some Q’ing from the six. Great work by all!

Snuka’s VQ

Posting this on behalf of Snuka.

 

Gathered in Parking Lot at 5:15 Temperature was unseasonable warm in the 60’s. Was nice to wear short sleeves and no hat. First time Que for me in F3. I was sure of the exercises I wanted to perform that morning. We had the usual large crowd for this site.  18 were counted. Got a few tips from Mermaid (the seasoned veteran of F3). Gave disclaimer and off we went.

COP:

Ran down Little Ave and eventually came to shopping center at the corner of Hwy 51 and Carmel Rd. Warmed up with jerkins, side straddle hops and LBC’s. Little did I know that I was not announcing each exercise correctly. Heard a few jeers from the gallery!!  More on that later.

Thang:

Divided into partners with each one running  up the opposite stair case and when meeting , performing  10 merkins, (1st time), 10 Freddie’s (2nd time) and 10 Burpee’s (3rd time). After 3 revolutions, waited in the plank position  

We preceded down Hw 51 to the picnic benches in from of CC High School. We proceeded with 10  jump ups, 10 dips and 10 durkins.  Did this for 3 revolutions. Arms started getting tired!!

We then made our way to the big parking garage. Starting from beginning, we ran up the short ramp and did 5 merkins at each corner before reaching the top.

After a shorts rest we performed suicides. (brings back high school memories). Sprinted for 1/3 of the length of parking deck (back), 2/3 (back). 100% and back.  After one,  decided we could do 1 more suicide.  

When done, we still had about 10 minutes to spare. Decided we would do more merkins, LBC’s and Freddie’s ect.  At this point, I realized I was not properly announcing each exercise. Got a little help from Chelms and Paper Jam. Correct procedure is “Starting position, move, in cadence, exercise”.

Back to starting point. Had about 30 seconds to some more Burpees. Done, finally.  My first Q complete.!

Thanks to several guys who gave me some pointers for next time Q. Need to watch video on F3 web site. Will definitely be better prepared and informed on my next Q. Will be Anvil on March 21!

Announcements:

Run Jen Run 10k coming in early March.

Jennings Palmer has more treatments and will still have a bone marrow transplant. Family at St. Jude’s. Keep praying for continued progress and God’s strength for the entire family.

Closed with prayer-  Chelms

Late Centurion BB – Christmas Light Extravaganza

10 men (and an 11 year old boy) showed up at a guest location in 26 degree weather.  It was really cold at the time but now seems like a joke compared to this polar vortex crap we have going on right now.

Thang:

Run from CW clubhouse to YHC’s cul-de-sac (.5 miles).  YHC had the Christmas lights on for one of the last days of the season.  Warm up involved IW, LSW & MC.  The main event was the 12 days of Christmas.  Essentially the same as 11’s but had to do 12 to get in the Christmas theme.  Run to end of street for 11 jump squats and back to cul-de-sac for 1 merkin. Perform 11 times until 11 merkins and 1 jump squat.  Stopped after 6 reps for some Mary.  Collected the six and ran back to clubhouse for 3 climbs up a large berm with 10 merkins at the bottom of each.

Lots of running with about 3.9 miles.  Pretty long for a 45 minute workout.  YHC is in the process of taking the lights down.  It’s rather depressing.

 

The Good Ole’ Merkin Ladder

YHC is a slacker on this BB.  Kids Soccer tournament this weekend and travel to VA beach for work. 25 men arrived on a beautiful morning to better themselves. YHC messaged the night before that the magic word for the day was “Merkin.”

Mosey to Panera Parking lot for COP

IW x 15 IC

LSS x 15 IC

MC x 20 IC

The Thang

The Merkin Ladder! 20 merkins, run across parking lot for 19 merkins. Run back for 18 merkins.  Work down to 11 merkins.

Mosey to Mcmahon street for some running and rock work.  Partner up and grab 1 lifting rock per team.  Partner 1 runs to end of street (.1 mile each way) while partner 2 alternates lifting exercises (chest press, curl, triceps). Repeat twice per person

Mosey to Aquatic Parking lot for some Mary (have not hit this area in a while)

Flutter x 20 IC

Dolly x 20 IC

Kris Kross crunches – 20 IC right and 20 IC left

Heels to Heaven x 20 IC

Rosalita x 20 IC

Before leaving, time to finish that Merkin Ladder.  Run to top of parking lot for 10 merkins and back down for 9 merkins.  Work down to 0.

Mosey to stadium fence by parking deck for 20 leg lifts OYO so toes touch fence.

AYG to top of parking lot on short ramps. Plank work while waiting on the six

Mosey back to launch spot to finish up.

LBC x 30 IC

Merkins x 10 IC

Plank Elbows for last 60 seconds and Done!

Moleskin:

Strong effort by all!  YHC struggled on this one and kept thinking “Don’t do it, don’t Q it” which helped push through. YHC has been a runner for the last 6 months and this boot camp was humbling to realize how weak his arms have become.  Merkin ladder was 210 merkins and total was 230 after the 10 IC at the end.  Drago has is VQ this week and we are also converging with The Brave and Fight Club as many will be at Ragnar.

Announcements:

F3 Golf – Oct 27th – Need foursomes – Proceeds go to F3 expansion – www.F3golf.com

Serve – November 5th – Ronald McDonald House – Pre Blast coming soon

Prayer – Prayers for Theresa (Tool Bag’s mother in law) with her Dr Appt regarding potential ALS.