Six fine gentlemen we ready to follow YHC for the Brave today. I did warn the folks that my emotions were a bit charged today as the family had just dropped our oldest 2.0 off at school. The University of Tennessee. Yes, exciting times, but still not easy to have a kid move out after 18 years.
The Warm Up
Mosey east on Ballantyne Commons and stop at the first apartment complex.
13 SSH
13 Imperial Walkers
Plank with right foot to right hand, flapjack
The Thang
The course was to run BC, turn right on Elm, which turns then into Bryant Farms, turned left into the Y, then exit the Y onto Community House and head back to launch at the Gibson. 4.20 ish miles.
From the entrance of the Y to the exit, Indian run. Haz Mat had a shoe issue and stopped, but then like Willie Mays Hayes (name the movie) he shot past us as the lead runner and never missed a beat.
We made 13 stops along the way. Each stop was for 1 minute of work.
We finished with 30 seconds of plank at launch.
Great work men and I always appreciate the support.
Announcements
Blood Drive in October
Q School August 21st at Da Vinci (6:30am)
Discussion with War Eagle about the Brave being an IronPax Challenge site for the month of September. Keep an eye on slack for more details.
COT
YHC closed us out and hoping all the parents stay strong as they send their kids back to school, off to college or to school for the first time. Exciting but emotional. We have hopefully raised (and continue to raise) them correctly and allow them to spread their wings no matter what stage of life they are in. Be there to guide.
SweetWater
It was a consistent rain throughout the morning, but no one complained and we got the work done.
Warm up
20 SSH
15 LSS
Plank stretch right leg/right hand…..switch
Run towards entrance of BH to Harcombe Dr.
3 stops 15-20-25 reps
Round 1 Merkins
Round 2 Jump Squats
Round 3 Plank Jacks
After Merkins we did 25 LBCs and after Jump Squats we did 30 Flutters
Hill Work on Ardrey Kell Rd.
Up/Down
Round 1 Burpee 1,2,3 reps
Up/down
Round 2, V- Ups 4,5,6 reps
Up/down
Round 3, Broad Jump 7,8,9 reps
Run back to base
3 minutes of Al Gore 30 on/30 off
Announcements
Inkwell VQ at the Bottom Line is Tuesday August 10th. Come and support.
It was a last minute Q substitute, but YHC was ready as there was an area of Ballantyne we had not used for the Brave. At least one I have not used. The cul-de-sacs of Wingman and Markettimer’s hood. I had planned to use these in the past, but the rain always ruined the plan. I saw the forecast and thought, not again……but when we all met at launch point, I said, we are going to get wet as 1 hour and 4 miles in a garage is NOT FUN!!!
Upon leaving launch point we worked are way east on Ballantyne Commons toward the apartments. I informed the PAX that the theme of the day was 2 and 13. My youngest 2.0 turns 13 today and it is July 2nd. Thus 2 and 13. Several grumbles coming from PAX. I always enjoy the grumbles from the PAX.
Warmup
15 SSH
15 Lo Slo Squats
Plank position stretching with right leg to right hand and then switch to left foot to left hand
The Thang
Run lap around apartment parking lot. Then pair up for partner work. Remember 2 and 13. Each PAX does 2 Merkins and then run opposite direction from partner around the parking lot. At point of reaching partner on lap (half – way) execute 13 air squats and complete lap. 3 sets
Mosey over to the cul-de-sac neighborhood with amazing hills.
1st cul-de-sac 2 burpees, run to the end, 13 jump squats, repeat
2nd cul-de-sac 2 peter parkers, run to the end, 13 bonnie blairs, repeat
3rd cul-de-sac 2 merkins, run to the end, 13 merkins (legs needed a rest, haha), repeat
4th cul-de-sac 2 lunges, run to the end, 13 dips, runs backwards, repeat
Mosey back towards launch, but we still had 13 minutes so time hit up a parking garage. Each PAX to lead mary as we work up the levels.
YHC — LBC’s
Fire Hazard — Flutters
Midriff — Lo slo J Lo
Wild Turkey — Sid the Kid
Olaf — Floor Sweeper
Gruden — American Hammer
Then on the way down 10 Merkins at each turn, 60 total
Two 45 second wall sits and back to launch
Moleskin:
I was looking forward to Soft Pretzel’s beatdown, but also enjoy being able to Q the Brave. YHC is upon his 1 year anniversary with F3 and although Bagpipe was my first posting, The Brave was my second and has become the one I look forward to each week. I truly appreciate all the men of F3 and it has been good to me mentally and physically. THANK YOU men of F3.
Announcements:
July 5th, 8am across the street from the Gibson in the corp park, there will be 2.0 friendly workout with 30 minute workout followed by kickball. Reach out to Midriff or War Eagle for details.
Fire Hazard will be running Saturday morning from the Anna Springs Greenway. 6am launch. Reach out for more info.
Pray for Grasshopper as he had an accident uptown this week and needs our support.
HAPPY INDEPENDENCE DAY!!!
Lots of new chatter today at Bagpipe…..shall be shared throughout. Gave the voice over of the “rules” and that included 10 Merkins at every speed bump.
WARM UP
No warm up unless the high knees, side shuffle and air presses while running count. War Eagle was concerned about no warm up and asked at the end when the warm up would start. We did 3 SSH (leg only) while in plank to close. That was it. I am not sure I will have anymore warm ups at all. Just opens the Q up for ridicule on poor counting and form…..:) Which I still need help with.
THE THANG
Head west into the many parking lots of BCP. Was only 50 yards and there was a speed bump. 10 Merkins
We ran about a 1/4 mile and through some high knees, side shuffle (left/right) and air presses, we stopped in one of the parking lots and began the Two in a Row. 25 F Lunges and 25 V – Ups
Run and more speed bumps
Down by the lake (supposedly there were snakes last time I Q’d) and we did 25 R Lunges and 25 Plank Jacks
Run past the ESPN office and then get in 25 Lo Slo Squats and 25 LBC’s
More running and then 25 Jump Squats and 25 Flutters. This is where Tagalong named the Weinke. I also might have heard Mighty Mite say he could not do the ab exercises because there was one in the chamber.
As we made the turn we were back into parking lots with speed bumps. I then instructed the group to do 25 Jump Squats and 25 Flutters and someone said we just did that. I thought, so what. We do it again.
We then turned left at the Goddard School and met up in the Y parking lot. Bernie Sanders up the hill and 25 step ups on the wall. Loogie was almost done at this point and he started walking the wrong way. Had to call him back to class.
Head down the hill onto the Lockness path and split into three groups at the workout stations. 3 rounds. 25 curls with heavy rock, 15 dips on the bars and 10 pull ups in the back area.
Headed back towards base with 25 F Lunges in the parking lot, then cross the street. Close with a sprint to the Einstein Bagel Sign, walk half way back down hill to catch breath and then run back to base. 1 minute left, so hold plank.
MOLESKIN
Lots of fun and always appreciate Cooter asking me to Q. He was the third guy I knew at F3 after Cable Guy and Bag Man, but they live in my hood, so technically he was first new guy I met at F3.
In an effort to pick up the pace, I was searching my brain for a cool phrase to motivate……..the best I had was “Hustle Pace”……WTF does that mean……wow. The PAX sort of knew what I met after laughing and we did pick up the pace. That won’t be used again. I know that the razzing will continue. They were still all over Rousey from the prior day.
Double Down was another phrase of the day. Seems someone likes to brag about getting two days in a row in at F3, like they just completed an Ironman….from Mic Check
Although no FNG’s, we did have 3-Way post for his second workout. Still needs to leave the water bottle in the car. Seemed to get in his way a few times, but still glad he joined us.
ANNOUNCEMENTS
Blood Drive this Friday. Sign up now.
It was cold, windy and I knew it was only a short time before the rain came back. Patent Pending sent a note yesterday and said to consider using the parking garage across the street from Stonecrest. I checked out the potential site for our workout. Yes, an option, but not for what I had planned, so the commitment was made to stick with the original details and deal with the elements. A few moments later a car pulled up. Was solo until that time (5:28ish) and thinking my highly motivational post for being the Q was far from motivational. I will be posting sunshine and rainbows next time when mentioning the weather or free beer. Out of the car popped Rousey. Now for the record, Rousey said he normally posts elsewhere on Wednesday’s, but chose The Maul for this Wednesday. And boy was I happy. Because had he not shown, the workout still needed to get done. I am not getting up at 4:40am, dressed to workout and just drive to the site……so with the two of us ready to go, we started promptly at 5:30am. After a few disclaimers we took off. Took a light jog toward Firebirds and then over by Jersey Mike’s for warm up.
15 Potato Pickers
15 Lo Slo Squats
Enough warm up, we need to get moving.
Ran to the front to the front of the movie theatre and the full work out began
It was time to hit the Horn, Murder Horn that is. Rain was starting, but still not enough to deter us. Ran to the rock pile at the bottom. Grab a rock.
Time to run, the Horn
Back to the rock pile
Run back to launch area, but not done. Tried to find a dry part of the wall, but no luck, until we turned the corner and saw a little covered spot.
Completed COT in the dry covered area.
Moleskin
Got to learn more about Rousey and his experience with F3 and other tidbits. Less than a year and says he really enjoys it. Also has a 12-year-old child. He talked about family and the importance of being there for each other. Rousey has another Q coming up and we spent a good bit of time talking about how to keep them fresh and shared different ideas.
Yes, the weather was awful today, but was still a great morning to be the Q at the Maul (thank you Patent Pending) and lead another F3 workout.
It does not matter how many you are leading. 1 or 50. We must be the best leader we can be, because there is always at least 1 person that is expecting us to lead. This does not just apply to Qing at F3………..
I took us out.
Let’s start with the fact that today was the 4 – year celebration of Da Vinci, but not sure any of the PAX from today were at the first one, but that does not matter. The birthday beatdown was going to happen with FNG’s and veterans alike. In advance of the celebration, Midriff communicated it was going to be leg day. The YHC hope is hoping everyone is limping around feeling HAZY, except for the 2 FNG’s and one 2.0. They are not legal. They can’t feel HAZY.
16 PAX started and finished. Leg day started with a short mosey to the side of Best Buy. I am sure the 40 somethings (myself included) were thinking about the high school days when we were only concerned with the ladies and having a kick ass stereo in our parent’s car we were driving, installed by Best Buy or some local shop. Today, the cars come with those stereos we spent all that money on. Anyway, I digress, time to get back on track.
4 years for Da Vinci, 4 stations to beat the PAX down.
Warmup- Station 1 (Soft Pretzel said counting skills improving 😊)
15 SSH
20 Merkins
15 Dry Docks
15 V ups
15 Flutters
10 Burpees (Any Q by me will include some burpees)
Exercise – Station 2 we than ran over to 131 Main (no steak dinners yet) and started leg day.
YHC instructed the PAX, start with 25 jump squats (do them right or it does not matter) and then we did a tour a Blakeney with 25 more jump squats at CK, behind Target and back at 131 Main. Let’s be clear, One Star will never allow down time. He is the Abs man and kept us going. Thank you One Star.
More exercise – Station 3 – Cross Ardrey Kell and work the long straight away in the office park for more legs. Partner up to ensure proper social distancing. Partner 1, 50 walking lunges, partner 2, 25 Merkins and then rest until partner 1 was done. Again, no rest for One Star. More abs. Then partner 2 starts 50 lunges, partner 1 does 25 Merkins and waits for partner. Repeat. Then round 3 was 25 reverse lunges and 25 Merkins. Same process. Yes, One Star pushed for more abs and when the PAX slowed or complained he pushed more. It was awesome. Love the support.
Then it was time for the FNG’s to show their youth. SPRINTS (again any Q led by YHC will include sprints). We worked about 6 parking lot islands for sprints, group 1 and group 2 with the FNG’s partnered up, they won every race. And still had more energy. For the record, the FNG’s are scholarship athletes in college, so they better have smoked us.
Back to Blakeney and meet at the fountains. Partner up with 1 doing step ups on the wall while partner 2 ran around the horseshoe parking lot. Time was running out, so we did not get to our goal of 100 steps ups (2 is 1), but we got close.
Time was up, so we moseyed back to launch for more abs led by One Star.
Moleskin
Announcements
Convergence on Christmas Eve at Rea Farms. 6:30am. Exercise, Coffee and taco’s. Taco Stand will be Q.
Dwight is looking for some speed workouts that will help his 2.0 (Watson) as he prepares for track season. Please reach out if you have anything to assist.
10 men arrived for the Weinke at Bagpipe for a cooler time in Darker Places. YHC was all decorated with headlamp and arm reflectors. PAX was wondering where they were headed.
Mosey west to a side lot for the warm-up.
15 Side Stradle Hops in Cadence
15 Lo Slo Squats in Cadence (these were not really Slo as Q still working on Cadence)
15 Potato Pickers in Cadence
Turn the corner and stare down 6 islands for a round of BLIMPS.
5 Burpess
10 Lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats
Hold Plank until all PAX complete. Mighty_Mite was asking if we were going to hold plank for 7 minutes.
Continue west for 10 Bernie Sanders, run backwards to second tree, then forward back to start for 10 rounds. Kirby’s fav. There was a lot of chatter for rounds 1-3, then some grunting and complaining. Then it was quiet. Olaf gave us a countdown from 10 to regroup.
Head south to Snake Lake (Commish says he friended a snake on the path) for partner work. Round 1. One partner runs lap (.2 miles) and the other does Merkins. Then swap. Round 2. One partner runs another lap and other holds Plank. Then swap. Round 3. One partner runs lap, other does Burpees. Then swap.
Head back towards base, but a few stops along the way. Stop at the Bernie Sanders hill for a long backwards run all the way up the hill. Then another stop at 6 island lot for a reverse BLIMP (start with Squats) and then once PAX completed, headed back to base. Kirby and Midriff closed us out with ab work.
Great job men, but I could have used another 15 minutes to really ruin your legs for the day. Saved for next time.
COT —blood drive reminder, encouraging all to close out the Weinke with a prayer and Cooter asking to combine the COT moving forward. Midriff closed us out.
Till next time…….YHC is out.
The Prep Work
YHC was stoked to get the nod from Tuck on my VQ, but knew the pressure was on. Have you seen this guy run? He runs before the run. He asked the week after I survived his 7 of diamonds Q, so he must of thought I had some skill to lead The Brave. In full disclosure, I woke up Sunday morning and planned my program and did the workout to ensure the key metrics were met……….minimum 4 miles and 60 minutes of work. At least that is all that was in my head to accomplish……..There was way more.
The Exercises
8 men arrived for The Brave (several called out by me on Slack) to see what was in store for my VQ. And thank you midriff for appreciating the call out. fredo gave a 50/50 nod on the call out….haha. So we left Gibson parking lot for more space and arrived by the AAA lot. There was some SSH, Lo Slo Air Squats and Swimmers. Not sure what that is? Attend my next Q. We will do some more. At this point, 8 fine men, were extremely nervous and ready to question tuck on his choice. Especially kirby. The cadence was some of the worst. soft_pretzel recommended watching some videos on cadence for these exercises. Yes, in the moment, I was well aware of the poor cadence, but it was too late to step down. Nor would I. We did some side stepping on the parking lot lines and lined up for an Indian Run for 1.5 laps around the parking lot. It was go time.
From there we bolted up Community House, but every two minutes we stopped and did 4 Air Squats, 2 Merkin and 0 Burpees. Get it? #420. Once we reached Johnston Rd, I think there was some feeling of relief from the crew that they were going to get a work out in and everyone was still there……..On the way back down Community House we swapped the Merkin and Air Squats and remained at 0 Burpees. We turned right after the Hampton Inn and entered the parking garage. I do not recall the exact words muttered by Taco_Stand, but it was something like “here comes the kick to the gut”….he can clarify, but I did feel good after hearing that. Now it was time for the Burpees. We did 10 Burpees and 10 Side Lunges rotating the exercises at each turn running to the top of the garage. On the way down it was 10 Plank Jacks and 10 LBC’s rotating at each turn. On the main level, there was a perfect lap to get to 50 of each so it was 10 Burpees at turn 1, then 10 Side Lunges at turn 2……..you get it……
At this point, I think the crew was thinking we were headed back, but nope. There was a perfect hill to sprint up right there in front of us, so 5 sprints up, walk down on the minute. There was some real Rocky Balboa energy working up that hill and once everyone knew the 5th was the last, it was our fastest sprint.
We headed back at that point still with our #420 cadence and then arrived at the end of the Indian Run to run a lap backwards and then half of lap side shuffle and landed back at Gibson.
After a minute of plank, we did our count, showed respect and said a prayer. Feedback was then given to me (much appreciated and glad I made it through) in prep for the next Q. We could not end there, so I invited everyone to the car to grab a 6pk of SweetWater 420 and enjoy for the weekend.
I appreciate the support from the PAX.
kirby
tuck
fredo
war_eagle
soft_pretzel
Wingman
Taco_Stand
midriff
Till the next time, enjoy your #420’s
SweetWater