22 men posted at Bagpipe for a good mixture of running, hill work, pull-ups and merkins. Here’s what we did:
COP – SSH X 20, Burpees X 10 OYO
Hill #1 (Boggy Hill): Mosey over to Boggy Hill, which is new to the PAX, for the following: 7’s – Burpees at the top, Squats at the bottom; Backwards bear crawls up hill; Partner wheel barrows up hill
Mosey down the athletic path to pull-up bars; partner up.
Round 1 – Partner 1 runs lap around the lake (1/3 of a mile); partner 2 rotates through Pull-ups X 10, Merkins X 20, Squats X 30 until partner 1 gets back; flap jack (merkins until everyone completes round 1)
Round 2 – Partner 1 runs lap around the lake (1/3 of a mile); partner 2 rotates through Hanging Leg-ups X 10, Merkins X 20, Lunges X 15 each leg until partner 1 gets back; flap jack (merkins until everyone completes round 2)
Hill #2 (The Hole): Mosey over to The Hole and slide down to the bottom for 6MOM – LBCs X 20, Dollies X 20, the flutter X 20, Heels to Heaven X 10, climb out of The Hole and head home.
I found Boggy Hill (Hill #1) while doing recon for my Swift Q next week (see details below) and thought it would be a great addition to the Bagpipe pain fest. The hill is tall, steep and actually pretty muddy. The PAX weren’t too excited about the partner wheel barrows up hill, but I’m guessing they will thank me for it later when it looks like they have Arnold Schwarzeneggar’s shoulders.
The Hole (Hill #2) was actually discovered by Wingman, but was first used by Dolphin a few weeks ago at Stonehenge. The hill is not as tall as Boggy Hill, but it’s much steeper. The only way to get down the hill is to slide down on your butt. At the bottom, you’re surrounded by the hill side and some woods, so you get the feeling of being in a hole. YHC was the first man down the hill and the PAX watched in amazement and almost refused to follow me, but I wasn’t backing down. The PAX finally joined me for Mary and then we climbed out of The Hole to head home.
Welcome Toro (FNG) to F3! We enjoyed having you at Bagpipe and look forward to having you back.
Great work by everyone today. As usual, it was an honor to lead the men in The Gloom.
Mud Run Training – YHC is on Q at Swift next Tuesday (9/9). The workout will start at the usual Swift time of 5:15am. The run will be a slightly different format than a typical Swift run and will really be a hybrid workout somewhere in between what you typically see at Bagpipe and less running than a typical Swift workout. The run named “Tour de Bagpipe” will circle the outside of Ballantyne Corporate Park, touring each of the lakes on the outskirts of the area and will include stops at pain stations along the way. It will be a great opportunity for Mud Run training, which will be here before you know it.
Convergence at The Rock on Saturday at 7am.
Devils Turn will be optional this Thursday. There is no set Q so show up and step up.