With 9 PAX having launched for Swift, 16 arrived at Bagpipe to discuss last night’s game before getting a beatdown. With a PAX average of 4.5 hours of sleep among us, YHC thought it best to keep everybody awake with a more cardio-intensive workout… trying not to slow down much lest anyone get sleepy.
The Thang:
Mosey to Courtyard parking lot for warm-up: 20 SSH, 20 IW, 15 merkins (all IC).
Mosey to Lochness for 2 laps (~.6 mile) with 2 pain stations each – 5 burpees at picnic benches and 10 jump ups at far wall. While waiting for the 6: 20 peter parkers IC and hold an elbow plank.
Run to the bottom of Ballantyne Corp and do 20 flutter IC while waiting for 6. 7’s on the little hill: squats and burpees, then lap around the neighboring pond (~.25 mile). Planks while we wait.
Mosey back on exercise trail – PAX do max pullups 2 at a time then merkins until all PAX finish. Continue on to grass field next to Lochness. Partner up and do 10 “over/unders” each.
Mosey over to low wall. 20 dips, 20 LBCs, 10 burpees all IC. 20 dips IC, 20 Fred Mercuries IC, 5 burpees OYO. 20 dips IC, 20 flutter IC, then 1 lap AYG. Finish with hip slappers IC until all PAX arrive back. Mosey home with a couple stops for planks and some Mary to kill time at the end.
Moleskine: It has to be noted that Outback and Madame keep showing up at 4:25 to run 6 miles before doing Bagpipe. YHC tried to punish them with burpees and running but I can’t say I got the best of them… especially with Outback smoking all of us on the last lap. Amazing effort.
Great group today. I felt like it was 2012 when I saw Frehley’s, Market Timer, Wingman, and Mighty Mite all in the same place. Thanks to Strange Brew for a strong take-out.
Announcements: 1 Mile time trial takes place 2 weeks from today at Community House Middle. April 16 Convergence for Stonehenge and Indian Land – takes place at ILHS, 6 a.m. for OCR training and full workout at 6:30. Fast 5 Relay May 24 – see Bratwurst or Bounty Hunter for details and lookout for more to come on Twitter or web site. Happy Hour tomorrow at Braswells. Need Qs for Bagpipe!!! I think that’s everything.
Posted by Soft Pretzel on behalf of Cheddar
Warm Up
Side straddle hop 15
windmill 10
merkin 10
Peter Parker 10
Parker Peter 10
Parking Deck
Incline – Modified 11
Start with 10 squat – Run backward up one slop – 1 burpee – Run down
9 squats – 2 burpees…
…1 squats – 10 burpees
Elbow plank (20 counts – 10 split called out by 2 random PAX)
Repeat with bear crawl up half incline , Modified 7 – 1 lunges on top run down and do 6 World War 2-situp …repeat 2 lunges and 6 WW2 situps
Fountain in front of the deck
4 groups – each groups to do 4 sets of 10 derkins
Abs
Heals to heaven – Cheddar – 15
LBC – Cheddar 10
Russian Twist – 10
Flutter – 10
When: Thursday 2/18 at 5:15 a.m.
Where: Launch point for #DaVinci – Blakeney Shopping Center at the fountains, next to Bravo
What: “Black Diamond”
Pebbles did a good job detailing the point of Black Diamond workouts in his original preblast. Check it out here: http://f3nation.com/2016/02/03/pre-blast-black-diamond-sob-land-launch-2102016/. I’m honored to pick up the Q flag after our first BD of 2016 last week.
I won’t give away the workout here… just saying it will be a mix of running, bootcamp, and strength exercises that give everybody the opportunity to push. As always, the effectiveness of the workout will start and end with the PAX. YHC will call out some stuff, but the results will come from iron sharpening iron.
All F3 workouts are hard. Calling men together for a “Black Diamond” is just one more way to elevate our 1st F game: bust through plateaus, compete with other regions, and hit personal goals for races and competitions. If you’re down with all that, you’re down with this… All fitness levels are welcome… just come with the right expectation and let’s get after it!
SP
5 men posted at Foxhole this morning. The weather stayed away and we got after it.
The Thang:
Warm up with a lighter version of catch me if you can. Just jogging down to the soccer field, 5 squats each change. Then 15 IW IC.
Main Event: We set up a circuit around the soccer field that went like this: Corner 1 = one arm swings 15 per side, Corner 2 = 25 merkins, Corner 3 (the center field line left side) = cleans 15 per side, Corner 4 (the center field line right side) = 20 CDDs, Corner 5 = high pulls 15 per side, and Corner 6 = 10 burpees. PAX run across the field (i.e. C1 to C2, C3 to C4, and C5 to C6) without the bell. Carry the bell each time we move up the field and then the entire length back at the end.
Our first time through we did together at a moderate pace. Second time was AYG. Then Mary, then AYG for a third time through.
Moleskin: I’ll let the PAX chime in but for YHC, these types of circuits are brutal. A chance to get completely smoked in a way that is much different than a running workout. Honestly this workout was inspired by my experience at the last Indian Land Gladiator Games… which was completely humbling. For anybody used to traditional bootcamps and running, I encourage you to try these types of strength circuits with explosive moves, upper body exercises, and weighted carries. Absolutely exhausting.
Great push by the 5 guys we had out there and thanks men for your efforts.
Posted by Soft Pretzel for Morning After:
22 worked out in the morning fog – seemed like the Mystery Machine was about to pull up at any time:
The Thang:
Mosey to starting point.
SSH X 20
Imperial Walkers X19 (I like prime numbers?!)
Low Slow Squats x20
Merkins x10, hold plank, x9 hold plank… all the way down to 1.
Mosey to the wall
Dips x20
Jump ups x 20
Derkins x20
Repeato
Mosey to the parking lot
Series of sprints… 8 in total.
Each sprint followed by an exercise:
15 Diamond merkins
20 LBCs
15 Werkins
20 LBCs
15 Merkins
20 LBCs
15 Diamond Merkins
20 LBCs
Partner Pushes up the lot
Partner Pulls down the lot
20 Derkins while your partner planks
Lunge walk up the lot halfway, bear crawl the rest
AB time
15 Dollies
20 Flutter
15 Chippy specials
15 Russian twist
And 5, well, I don’t know what to call them – ask Liger.
Mosey back to the wall and one more set of dips, jump ups and derkins.
And we’re done.
Announcements: 5th anniversary celebration of F3 coming up. Maybe some other announcements followed but my phone stopped working and my short term memory is already failing.
8 men got out of their cars at exactly 5:29 to cover as much of the frozen ground at MRHS as we could. Here is how it went.
The Thang: Run to the building. (Note the substitution of the word “run” for the word “mosey.” That is intentional) Peoples’ Chair, 25 SSH IC, Peoples’ Chair, 10 burpees IC, Peoples Chair again, 20 mountain climbers IC.
Run around the building with stops for: 10 merkins, 25 flutters, 10 diamond merkins, 25 LBCs, 10 wide arm merkins. Each stop done together IC (wait for the six each time in plank position).
At the bottom of the hill at the back of the building (we need to name it BTW), partner up for two rounds. P1 run backwards up the hill and back. P2 does called exercise. Round 1 = 75 total CDDs. Round 2 = 75 combined heels to heaven.
Run to picnic benches for two circuits at 3 min a piece. #1 = 10 derkins + 20 Squats. #2 = 20 dips + 10 split squats. Goal is to repeat at a steady pace for the 3 min.
Run to the rock pile and partner up again. Round 1 = clean and press with the rock while partner runs ~50 yrds. Round 2 = curls with rock while partner bear crawls ~20 yds. Round 3 = flutter press with the rock while partner runs ~50 yds. Return the rocks. 10 burpees together IC. Then, 15 russian twists and 20 bycilcles IC. Done.
Moleskine: My assumption at the outset is that men who post in 25 degree weather don’t do so to have fun in the conventional definition of “fun”. They post bc they want to be pushed and get in a monster workout that day. So YHC made a few conscientious attempts to try and make that happen:
Announcements: Teams forming for the Spartan Sprint in April. Talk to Doc McStuffins or Turtle. New workout DaVinci is Saturdays at 7 in Blakeney shopping center.
14 SOBs arrived in the gloom this morning at Bagpipe. YHC has a couple winters under my belt so I’ve felt some colder mornings…. although not many. Kudos to the PAX and extra respect for those who did a pre-run at 5. (YHC was not among them so I can’t name names)
The Thang:
Mosey a ways at a brisk pace to get warm. COT: 25 SSH IC, 20 low, slow squats, 10 merkins IC.
Mosey another ~1/4 mile and circle up again (or muddle up as it were.) 10 merkins IC, hold plank, then elbow plank, back to regular, 5 merkins IC. 10 jump squats. 20 dollies IC, hold 6 inches, 20 flutters IC.
Mosey to the pond and get in groups of 3. P1 runs the hill x 3 while P2 and 3 do parnter decline merkins. Rotate when runner gets back until all 3 have run then do 1 lap around the pond. Audible at this point because the grass hill was a mess so we went back to the parking lot for sets 2 and 3: same thing but run backwards up the parking lot slope for set 2 and forwards for set 3.
Start the slow trip back. In between moseys we did: 1.)20 lunges + 5 burpees. 2.) 20 broad jumps 3.) 20 merkins 4.) run backwards length of 1 lot 5.) various planks.
Circle up one more time for burpees alternating with different Mary exercises then take it back. While waiting for the six, Pebbles led us in flutters with hands held up ( a nice variation).
Moleskine: PAX were mostly too cold for a lot of chatter. Special respect goes to Triple 7 -my decline merkin partner who was repping them out at a great clip. Good to see Philmont back in the Gloom and thanks to Outback for watching the Six.
Announcements: Absolutely none. Everybody just wanted out at that point and we balled it up.
A pleasure as always to lead. Please talk to me or Outback if you would like to Q Bapipe in the coming weeks as we have several openings.
(Soft Pretzel posting for Bucky)
24 at Bagpipe (40 including Swift). Visitor “Swiper” from Alpharetta, GA, who brought local FNG “Deep Freeze”.
A bit brisk (29 degrees) at first, but some burning leg muscles warmed everyone up quickly. Great group and hopefully a workout that will be felt days from now while enjoying family, friends, and turkey…
Gather:
SS Hop 20
Mtn Clbr 20
Peter Prkr 20
Merkin 10
Imp Walk 15
Squat 20
Parking lot oval-
3 rounds of…
-High knees (out)
-Backpedal (in)
-10 Jump squats
3 rounds of…
-Lunges (out)
-Bear crawl (in)
-10 Merkins
Mosey to other parking oval
Partner up :
3 rounds of…
-15 Decline Merkin off partner plank (here)
-15 Leg/Ab throw downs (there)
(flapjack at both ends each time)
Mosey to pond/wall
-20 Dips (this wall), run to other wall
-20 Jump Ups (that wall), run back
-20 Dips (this wall)
-20 Incline Merk (this wall), run to other wall
-20 One-Legged Lunges (10 each leg), run back
-20 Incline Merk
Mary:
-Fred Merk
-Dolly
-Heals to Heav
-Russian Twist
-LBC
Announcements: The Brave will converge with Centurion on Friday 11/27. Stonehenge on as usual. Still some spots fro Thanksgiving Day football if you are interested.
For the second week in a row, the men of Foxhole took to the covered area behind Elon Park Elementary to dodge the elements. The great thing about KBs is you don’t need a lot of real estate to get the job done. Here is what we did.
The Thang: Loosen up with some halos and prying squats then warm up with: 5 two hand swings, 5 merkins, 10 two hand swings, 10 merkins… 15 of each, 20 of each.
Form 3 stations – one with 2 bells, one with 1 bell, one with no bells.
Set 1 = Double bell squats, one bell Good Mornings, backward lunges with no bell. 45 seconds on, 15 seconds rest, rotate through and repeato x3.
Set 2 = Double bell cleans, one bell overhead press, merkins. 30 seconds on, 30 seconds rest, rotate through and repeato x3.
Set 3 = Double bell plank for “toy soldier” (lift feet off the ground in alternating pattern), one bell flutter presses, no bell full situps. 40 seconds on, 20 seconds rest, rotate through, repeato x2.
Snatches: 10, 8, 6, 4 each side (10 count after each set).
Hammer curls x15, KB merkins x 10, Curls x15, Upright rows x 15…. and we’re done.
Announcements: Sign up for Joe Davis Run.
Moleskin: Thanks to Voodoo and Wild turkey for making it out in the tough weather. Second week in a row that Foxhole was a quagmire… no fun but we made it work. Pleasure as always to lead.
Seven men gathered at Dromedary Wednesday for a bootcamp workout a that was intentionally a little merkin heavy. Here’s what we did.
The Thang: One lap around the parking lot while waiting for Bananas to park and get out of his car. Then circle up for: 20 IW, 20 slow squats, 10 merkins, 20 MCs, 5 merkins (all IC).
Mosey to the small hill for Triple Nickel: 10 merkins at the top, 5 merkins at the bottom. Simple, effective.
Mosey around the building to the small wall. In groups of 3, P1 runs the hill, P2 does LBCs, P3 scales the wall over and back. Rotate and continue each time until the runner gets back. Next set – P1 runs, P2 flutters, P3 peoples’ chair. When finished, 20 merkins as a group.
Mosey back to picnic tables. 20 decline merkins, 10 step ups each leg, 15 DMs, 10 step ups each leg, 10 DMs.
Mosey to school entrance for Mary: 20 dollies IC, 20 Bicycle IC, 10 burpees OYO, 10 heels to heaven, 20 russian twist, 10 dying cockroach. 20 merkins.
Partner up for: P1 runs the parking lot hill and back, while P2 does squats. Repeato until time is up.
Moleskin: Small group but a good one. An honor to lead as always.
Announcements: Stay on the lookout for 3rd F including a new one Wednesdays at noon to be led by Simba and Purple Haze. More details to follow. Timekeeper continues Tuesdays after Bagpipe. Next book will deal with marriage.