Apologies for the tardy backblast for Stonehenge 10/10. YHC was honored to make the trip down to Columbia immediately afterward and the rest of the weekend slipped away pretty quickly. Without further ado…
The Thang: short mosey to the WF parking lot for warm-up – 10 merkins, 20 MC, 5 merkins, 10 squats (all IC).
Run past Lochness to back parking lot w/ 3 bear crawls along the way. Circle up for 10 burpees (6 count IC), then hard lap around the building. Flutter IC until the 6 arrive.
Triple Nickel: Hill sprints, 20 merkins, ~35 yd run up hill and back. LBCs until 6 arrive.
Cross the highway with a stop for peoples’ chair, 50 air presses. Keep going toward soccer field with a stop for 10 Groiners. At soccer field, partner up. P1 runs cross field and back while P2 does called exercise. Sets were: wide-arm merkins, squats, dollies, diamond merkins, backward lunges, LBCs.
AYG to the top of the parking deck. This was probably the low point of the morning for YHC! At the top, grab some low wall for 20 muscle ups. 1 lap around the top.
Mosey back to the Vine with stops for merkins to stay together.
Moleskin: Great effort by the PAX as usual. Plenty of running but no complaining. Announcements focused on the trip down to Columbia. Thanks to Haggis and Alf for their leadership on that one!!
On yet another rainy morning, the men of Bagpipe arrived as usual to take no prisoners. Here is what we did:
The Thang: (Outback on Q for first half)
The weather was not anybody’s friend this morning and on a Friday it would have been easy to call in sick. But when YHC got out of the car this morning, the men of the Brave were waiting. I mean, yeah, they immediately demanded to go to the parking deck, but they were there! And with that, we headed for the deck.
The Thang:
Head for the basement and warm-up. 15 IW, 10 squats, and 10 burpees – all IC, 6 counts on the burpees. Then start the repeat runs from bottom to top with a called exercise at each level.
#1 = 10 merkins per level, #2 = 5 jump squats per, #3 = 10 CDDs per. Perform the exercise on the way down as well so 8 stops total. The idea here is to simulate the mud run by doing a short pain station, then getting right back to race pace and covering more ground.
Next, 4 exercises where we go 3 pillars then run the rest of the length of the straightaway: bear crawls, lunges, broad jumps, more bear crawls.
Next, 3 sets of PAX choice Mary, a run to the top, 3 more sets, another run to the top. Mary exercises were: Russian Twist X 21, Dolly x 21, Toe tap crunch x 20, Flutter x 20, Bicycle x 20 and… I forget what they’re called. Mario or somebody else feel free to comment.
Then Peoples’ chair w/ 50 air presses, sprint one length and back. Then Balls to the Wall, sprint one length and back. Finish with one more run up, 10 merkins per level. Mosey back.
Ye Old Moleskine: Great to have this solid group of regulars out there today and it was an honor to lead. One of the many examples of a workout I would not have gotten this morning if not for F3 and the power of iron sharpening iron. Great job fellas. YHC was surprised to keep having to think of more stuff to call. The pace with which everybody was running the entire deck was terrific.
Announcements: Looking for Q’s at the various Ballantyne workouts. Please reach out to Outback (Bagpipe), Fire Hazard (Brave), and Bean (Stonehenge). For the guys who haven’t Q’d yet, if we don’t hear from you, you’ll be hearing from us!
16 men made the good post-Labor Day decision to post at Bagpipe this week. Here is what we did.
(Disclaimer given) The Thang:
Mosey to the Courtyard parking lot for warm-up: 15 IW, 10 8-count burpees, 15 squats (all IC). 2 minutes of merkins: OYO go for personal best.
Mosey to the pond for “1 mile obstacle course.” 3 laps and change around the pond. Obstacles/pain stations are: 20 jump ups at 1st wall, 20 dips on picnic benches, bear crawl up hill, 20 decline merkins at 2nd wall. Mermaid led Mary for the early finishers while waiting for the rest of the PAX.
Down to the exercise trail and split into 3 groups. Group 1: personal best for pull-ups, Group 2: burpees, Group 3: supine pull-ups. Rotate and do the circuit twice, with the pull-up group acting as a “pacecar.” I won’t lie, this did not go seemlessly.
Mosey back to parking lot. Pair up for personal best sit-ups (1 minute). Then mountain climbers x 20, merkins x 10, LBCs x 20. Back to launch and 5 burpees OYO to wrap it up.
Announcements: Mud-run sign-ups close Sept 12! Get signed up then get focused on training.
12 soon to be drenched in sweat PAX entered the gloom this morning for some humid good times. Here is what we did.
The Thang:
Warm up with a lap followed by 20 low, slow squats, 25 SSH, and… Jack Webb?!?!?! That’s right. Only went up to 5 and back down so perfect warm up.
Line up across parking lot. Lunge walk across with burpees mixed in on a JW style count. So 1 burpee, 4 lunges, 2 burpees, 8 lunges, etc. Stop for 30 flutter IC then repeato to get back.
Mosey to the bottom of the hill facing the school. 25 LBCs IC. Then a set of “11’s” with squats at the top, merkins at the bottom.
Mosey down to the track. Partner up. P1 runs a lap while P2 does 2 called exercises, alternating each in sets of 10. 1st set = CDD/jump squats, 2nd set = Dolly/Freddie Mercury, 3rd set = diamond merkins/monkey humpers. For the 4th, do as many merkins as you can while partner runs, hold plank if you need a rest in between.
Mosey back to base with stops for LBCs and merkins along the way.
Moleskin: Welcome back Chanel and many thanks for the “southern high school football coach” imitation of Protractor. I won’t try to explain. Stumphugger had an interesting post this morning… pre-run followed by 6 minutes of workout and then Peace Out! Whatever works man. I know I’m forgetting somebody in the PAX so my apologies in advance and please someone reply and correct me for my lack of diligence. Great to see everybody out pushing each other and always an honor to lead.
Announcements: Next three Saturdays have a lot to offer: 7/25 = Dredd and OBT at Stonehenge, 8/1 = Southern Discomfort at various Area 51 AOs, 8/8 = Gladiator Games at Indian Land.
Mosey to the start
Side Straddle Hops x20
Imperial Walkers x20
Merkins, 10, 9, (Freehly’s groans), 8,7,6,5,4,3,2,1
Mosey to the lake/wall
OYO – Dips x20, Jump Ups x20, Derkins x20, Squats x20
Rinse and repeat
Mosey to the next lot
Partner up – Burpees-Go-Round. Partner 1 – 5 burpees while Partner 2 moseys, Partner 1 Sprints and tags on shoulder… Partner 2 gives 5 burpees while Partner 1 moseys – continue for 4 burpees, each, 3,2,1.
Partner pushes up the parking lot
Partner pulls down the parking lot
Bear crawl half the lot, crab walk the second half.
Repeat the Burpees-Go-Round, except this time, start at 1 and work up to five – nobody likes me at this point.
LBCs x50
Curb Inclined Merkins x15
Ab Toe touches x20
Curb Derkins x12
Mosey back to the lake and wall
Dips x20
Protractor for a solid minute
Dips again x20
Diamond Merkins x10
Mosey back to the start
LBCs x25
Diamond Merkins x10
Mason Twists x20
A little humid today – good work by everyone. Credit to Brisket for naming of the Burpees Go Round… perhaps the start of a regular exercise – one can only hope. Also congrats to Pulled Pork and Patch Adams – both with new babies this past week… not sure why they didn’t make the workout this morning.
Posted on behalf of Morning After (his Virgin Q!):
The Thang:
Mosey to warmups
Side Stradle Hop x 20
Imperial Walkers x 20
Squats x 15
Merkin Ladder – 55 total
Mosey to the wall
Dips x 20
Derkins x15
LBC x 20
Mosey again to the mini-field
Partner Drags x 2 rounds
A quick 10 count
Mosey to the Parking Lot
Partner exercise, sprint, flapjack, sprint back and plank while waiting x4 rounds as follows
Round 1 – Partner derkins x15
Round 2 – Partner press/derkin x 10
Round 3 – Partner plank/sit up x 25
Round 4 – Partner leg throws x 12
Mosey up to the wall.
Partner 1 – people’s chair, Partner 2 lap around the parking lot
Rinse and repeat
Plank while we wait and hold 6 inches for a 20 count
All you got across the lot.
Mosey back to the original wall
Dips x 15
Inclined Merkins x 15
Some Mary
Flutter x20
Heels to Heaven x 20
Protracter
J Los x 15
Mason Twists x 20
Mosey back to the start
Diamond Merkins x 10
Wide Arm Merkins x 10
Merkins x 10 to close
Announcements: Cut short due to time. Swift got back a little late and we wanted to make sure to get the proper take out for COT.
A little Field of Dreams reference sums it up this morning. 60 degrees, dry ground, nice crisp air… these are not things we are accustomed to since Dromedary started up back in November. Quite frankly, we didn’t recognize each other without layers of protective clothing. We also get to use a lot more of the A.O. when it isn’t under 2″ of water!
The Thang:
Warm-up at school entrance with: 25 SSH, 20 IW, 20 merkins, 20 mountain climbers (all IC)
Mosey to the soccer field and partner up.
Set 1: Under/overs, then run length of the field and back.
Set 2: Partner plank sit-ups, 25 each, then run length of the field and back.
Set 3: Partner carries. Switch halfway across.
Mosey to the rock pile and grab a good sized rock. 20 x squat and presses, then curls and triceps extensions, paired with burpees in a jack webb cadence. So 1 burpee/4 curls, etc. up to 5 burpees then 5 burpees 20 extensions back down to 1.
Mosey to the low wall. P1 jump the wall and run a lap, P2 = dollies. Flapjack. The repeat with flutters and LBCs.
Run back to launch, making stops for: 25 wide arm merkins, 15 dying cockroachs, lunge walks, and an AYG sprint up hill at the end.
Moleskin: Welcome Long Haul (FNG to Dromedary). Hope to see a lot more of you on Wednesdays as you get settled in a new place and we poach you from the Maul! Welcome back Mop Top, last week’s FNG to F3 who is coming back for more. Great to see you brother and keep it up! Thanks to Snowflake for taking us out.
Announcements: Sign up for F3 Golf.
Soft Pretzel Posting for P.O.P
Warm-up:
5 Guys Lot for Warm-up
SS Hop- 25x
Imperial Walker- 25x
Merkin- 20x
LBC- 20x
Burpies- 10x
Jog to
BV Parking Deck-
A Series of Ab and Arm work (5x)
Ab work at the bottom-
LBCs 25x
Heels to Heaven 25x
Russian Twist 25x
Bicycle- 25x
Dolly- 25x
Run to the Top (5x)
(Last turn) – Bear Crawl (3x) -Crab Walk (1x) -Sprint (1x)
Arm work at the top- (regular count on your own) Merkins – 25x Wide Arm Diamond Carolina People’s Chair (overhead press) 15x
Moleskin: Welcome to FNG Bucky! The PAX were hurting for creativity this morning.
Announcements: Sign up for F3 Golf
32 men posted at the Vine on this fine snowy morning. Eight wisemen took the Swift road and 24 harden souls followed a Kiwi to the Ballentine Village parking garage for a good old fashioned beat down.
First the disclaimer given
Thang
Mosey to the bottom of the parking garage. The deal today was to run to each level and perform a called exercise and it all went down something like this:
COP
Warm-up Round
SSH x 25, run to next level
Imperial walkers x 25, run to next level
Four count merkins with holds x 5, run to the next level
Squats x 10, run to the top of the garage and plank
Run to the bottom and hold peoples chair with overhead press
Legs
Front lunge x 30 (15 each leg), run to the next level
Side lunge x 20 (10 each side), run to next level
Sumo squats x 15, run to next level
Burpees x 5 run to the top and plank
Run to the bottom and hold peoples chair with overhead press
Chest
Merkins x 30, run to the next level
Wide arm merkins x 20, run to the next level
Diamond merkins x 15, run to the next level
Burpees x 5 run to the top and plank
Run to the bottom and hold peoples chair with overhead press
Shoulders & Other
Donkey kicks x 30
Carolina dry docks x 20
Tricep merkin x 15
Burpees x 5 run to the top and plank
Run to one level down
Abs
Partner up.
Partner one does full sit up while other partner planks on their feet
Rinse and repeat for partner two
Jay-Lo x 10
At this point Mermaid reminded Q of the time (thank you!) and we headed back to the AO.
Moleskin:
A lot of hard work was put in at the Garage and this Q very much appreciated leading this fine group of men. Special thanks to Mermaid and Big Tuna for leading the Plank’s at the top.
Announcements
Mud run sign ups
BRR
Something about 2015 Xmas Dinner (just kidding)
There were a few other items in which the Q failed to capture so apologies