Merkin Ladder
Jog around the parking lots mix in a little backwards run and circle up
25x – SSH
10x Burpees
25x – IW
10x Burpees
25x – Squat
10x – Burpees
25x – MTN Climber
10x – Burpees
25x – Parker Peter
10x – burpees
Jog to parking lot by 51
Merkin ladder
Rung 1 –
- 1 merkin, 1 wide-arm merkin, 1 diamond merkin, 1 hand-release merkin & 1 dive bomber
- Run 40 yrds to the 3rd light pole and do 30 LBCs
- Run 40yrds back to start
Rung 2–
- 2 merkin, 2 wide-arm merkin, 2 diamond merkin, 2 hand-release merkin & 2 dive bomber
- Run 40 yrds to the 3rd light pole and do 30 LBCs
- Run 40yrds back to start
Repeat up to Rung 10….Each Rung add 1 merkin to the sequence.
As each PAX finished the ladder, join the QIC in 10 burpees every minute until entire PAX completes the ladder. Burpees ranged from 0-60.
Armor Building
12 Real men showed up for YHC’s first Q at South Charlotte’s newest KB site “Meathead”. Aptly named by and for a group of real Meatheads.
The Thang:
Warmup:
– 20 Merkins in cadence
– 10 Slow IW’s in cadence with intentional hip and back stretch…
Gametime:
15 Rounds of:
20 KB Swings followed by Armor Builders alternating sides between sets of Swings.
Armor Builders are 2 Cleans , 1 Military Press, 3 Squats with KB in the racked position
10 Rounds of:
10 Swings, 10 Merkins
On your 6…
20 Bench Press w/ bell
20 Dolly w/ bell
10 Overhead Extensions laying down
20 Seated Tricep Extensions
20 Seated 2 Handed Front Military Presses
On your feet
10 Military Presses Each Side
20 curls
20 Merkins
20 Lawnmower Rows 10 each side
20 Merkins
20 Lawnmower Rows 10/side
20 Merkins
20 Lawnmower Rows 10/side
Forgot but probably did some other stuff too.
COT
MOLESKIN:
Good crew out there this morning. Didn’t take long to figure out that 100% humidity would be a factor. Throw in the humidity, sweat, and 400 swings and grip strength quickly became another factor. You can thank me when you shake someones hand this week and they think you must work out with Gorillas in the ….Gloom. Brown showed up just in time to miss the warmup which I am certain was planned. Not to be outdone, his neighbor Chanel showed up on round 6 of the Swings and Armor Builders. We are going to need Wabbit to post and stand between Chanel and Busch next week if you are available Wabbit. Busch inadvertently stopped at round 11 of Swings/Armor and had to catch up, and Chanel reported an unsubstantiated claim of catching up with the PAX for the 15 rounds..#math…although Chanel’s hand is torn open so he paid! Bulldog’s Beats by Dre Pill pushin’ the AC/DC and Motley Crue helped and it was only fitting when the three ladies jogged into the parking lot to complete their run only to hear us blaring Motley Crue’s Girls, Girls, Girls!!! Bulldog changed the name of the song to Curls, Curls, Curls and the PAX commented that we better get our curls in while TR is tapering, they actually are an exercise TR. GREAT JOB out there today boys and thank you for letting me lead. I enjoyed it.
DownPainment
24 men gathered in the parking lot of Stonecrest near the movie ‘house’ for a lil’ DownPainment
The Thang’
• SSH x50
• Burpees x20 OYO
• Imperial Walkers x25
• Burpees x15 OYO
• Wide Mirkens x15
• Burpees x10 OYO
• Mountain Climbers x20
• Burpees x 5 OYO
• Diamond Mirkens x10
• Burpees x10 OYO
• Prisoner Squat x25
• Burpees x15
• LBC x25
• Burpees x20
Number off to 3 for three man grinders man #1 runs 100 yard between #2 and #3, tag #2, #1 performs said exercise while waiting on next tag. Mirkens for 10 Minutes then Squats for 5 minutes.
Partner up Wheelbarrows 100 yards – flap Jack
Repeat 50 yards – Flapjack
Indian Run to start.
Done.
Blinking Interuption
Sixteen men gathered in the gloom to fulfill their mid-week downpainment. Many of the regular chatter-boxes were absent, so it was eerily quiet before the start.
Take a lap around the parking lot while mixing in high knees an butt kickers. The best part was announcing the disclaimer as we ran backwards dodging potholes. #Qfail
COP:
- Disclaimer – part 2 (the FNG’s look really worried now)
- SSH x 20
- IW x 20
- Merkins x 20
- Plank walk (R)
- Merkins x 15
- Plank walk (L)
- Merkins x 15
- IW x 20
- SSH x 20
Mosey over to the front parking lot.
Triple Nickel:
- Run to other end of parking lot
- Staggered arm merkins on curb (R) x 5
- Run back to starting point
- CDD x 5
- Repeat 5 times
I like balance, so rinse and repeat with left hand on curb for the merkins.
Find a piece of wall
- People’s chair
- Wall plank
- Rinse and repeat
- Wall mountain climbers
Jog to the football field for partner work:
- Partner shoulder presses x 15 / Flapjacks
- Partner wheelbarrel / Flapjacks half-way
- Partner Derkins x 15 / Flapjacks
Starfish
- 20 merkins in middle, core exercises in the corners
- HTH x 20
- Dolly x 20
- LBC x 20
- Freddie Mercury x 20
Moleskin:
- Yes, I admit the plank walks and merkins with no rest was cruel and unsavory on the shoulders.
- After round 1 of the triple nickel, Slimfast was worried that his left pectoral region would feel neglected. Problem solved with round 2.
- At some point during the triple nickel, our workout was interupted by a group of blinking lights…BRR guys performing a final gear check before Friday’s launch. They took 1 lap thru the parking lot but not one of them stapped for a single merkin. #Rude
- Thanks for bearing with me as I crafted a workout conducive to BRR tapering
- Welcome to our FNG’s, Venus and Dig Dug. Nice work this morning.
- T-claps to Venus. Dude moves to Charlotte yesterday and makes his first post today.
- Thank you Sussudio for our closing prayer.
Announcements:
- Check the weekly email and twitter for info on workout convergences Friday and Saturday.
- Good luck to all the BRR guys this weekend.
- Scratch-n-Win and his wife are leading a small group for couples struggling with marriage. See him if interested.
#BRR Ready
posted on behalf of Frasier
The deal:
The disclaimer was announced and everyone still decided to stay. The idea was to build some friendly competition between the Pax and especially the Pax doing the #BRR this upcoming weekend. There was no warm up just an announcement for the workout. The Pax was to run from South Charlotte Middle School to the intersection of Four Mile Creek. You were then supposed to do as many laps as you could going up and down Raintree Ln .3 mile each way from the speed bump at the bottom of Raintree to the top of Four Mile Creek. The goal was to be back in the parking lot by 6:10.
Moleskin:
It was a great effort out of everyone and especially Prohibition who evidentially got to the launch site a little late. He was able to track us down. Good job brother! Mr. Brady and Turkey Leg were pushing the pace and sticking together as teammates. It was good to see Turkey Leg back out there! Alf was not far behind and showed a lot of determination to take one more lap after the call to return home was made.
Blades of Glory, Good Hands and Geraldo worked well together and kept the motor running the whole time. Header and Fletch were both pushing one another and Header finished strong at the end. T claps for Purple Haze and Hairball running two miles to the launch site prior to the start. You are certainly #BRR ready.
Cheese Curd and TR continue to show off their prowess on the hills. They will be tough to keep up with this weekend. Glad TR is on #FreeRange.
I felt we got a good exposure to dodging cars running up and down the hill. There was plenty of opportunity to play real life Frogger.
I did not see some of the regulars out there today. They must be tapering for their long runs this upcoming weekend (Spackler). I am sure they will be ready to shine on Friday and Saturday!
Thanks for letting me lead this morning. It is always a pleasure and good luck to everyone running this weekend. Have fun and be safe.
Announcements: Contact Champagne or myself if you are interested in the afterschool tutoring program at Matthews Elementary that is set to start next month.
“I can’t feel my arms!”
23 men put Labor Day shenanigans behind them and tried their best to hold their own, and their bell, this morning.
COP:
SSH x 25
IW x 24 (I shorted you one)
Merkins x 10
The Thang:
Get in groups of 3 or 4. Use a different size bells each set. C’mon, challenge yourself a little:
Dead Clean x5, x10, x15 Right side, Left side
Swing Clean x5, x10, x15 Right side, Left side
Snatch x5, x10, x15 Right side, Left side
Good Morning x5, x10, x15
Partner up same size bell and mosey to lower lot.
P1 – Farmer carry to top of hill and back
P2 – Merkins
Flapjack until 200 merkins complete
P1 – Farmer carry to top of hill and back
P2 – Squats
Flapjack until 175 squats complete
Mosey back to upper parking lot
Back in your groups of 3 or 4
2 Handed Swings using different size bells, 2 sets:
x10
x15
x25
x50
Mary:
LBC x30
Moleskin:
Pax was a little confused being pulled out of their comfort zone, pushed to use different sized bells to get a more effective workout. Complacency is for the weak! After a set or two, everyone pretty much got after it. YHC used my own version of cardio with the farmer carry hills…again. You know you like ’em! 0.0 forever! With a challenging sized bell, the forearms started to go right about now. TClaps to Semi-Gloss for stepping up to a fiddy this morning. Blinded by my focus on sticking to the weinke, other than good effort, I didn’t notice too much going on throughout. Howeva, I did notice 3 of the pax with their own version of a BRR taper using smaller bells than normal. Once we made it back for swings to close it out, gassed forearms were compromising grip and left some to wonder how they would hold the steering wheel to drive home. The kettlebell is a great tool, and when used often and correctly, can ALMOST make you look as good as Run Stopper! Thanks for coming out, leading is always a worthy experience. Thanks to Scratch and Win for taking us out.
Brown
Announcements: I forgot them, so check the website and emails for convergences coming up.
#F3Swift – Silent assessments
6 PAX posted on a hot muggy morning to take one last look at the flattish Bull Ring before going more vertical.
The THANG:
- Warm-up 1.3 miles with a Mosey and some drills.
- 4 x 0.75 mile (1200m or 1.5 turns of the Bull Ring) at Threshold Pace calculated Here. 2 minutes rest in between each.
- 1 mile Mosey to COT
- Total miles about 5.5.
The Moleskin:
- Turns out, only 2 PAX from today’s group are assaulting the BRR, but any PAX who shows up to Swift would be comfortable on the hills of the Blue Ridge mountains.
- A taper week is a week to assess how you feel from the weeks of training. It can be maddening – do I feel a tweak here, am I in shape, should I test myself, should I rest… The way the workout was structured today did not help, for most PAX ran alone for 5 minutes at a time. Not the normal way we do it at Swift.
- Fortunately, YHC was happy to have Honey Bee as a pacer. Knowing that his “A” race is still weeks away at the Chicago Marathon, HB had more freedom to push it and get a max workout. YHC was a little more restrained.
- Spinner was back to Swift after a long layoff, and actually hopes to get better Cycling by running more. The first time back feels hard, but that’s why we do it, right?
- Abacus has been making Huge strides (and he’s really Tall) at Swift, and he’s probably a shoe-in for the BRR or any other running event upcoming. A chance to shine next week in the Mud Run simulation.
- Outback, while still nursing a calf issue, still plugs away out there. YHC can’t tell him to back off, for he probably would pull “that’s not a knife, THIS is a knife!”
- Stump Hugger, Swift regular, is probably feeling less Stumpy and will be more like a tall Oak soon. Getting fitter by the week.
Announcements:
- M. Tussauds on Q next week at Swift. Probably pulling some reluctant Bagpipers along, or perhaps even supplanting Bagpipe as the Tuesday bootcamp for a day, he’ll take the PAX on a Tour d’Ballantyne through several pain stations.
Steep Hill Ahead
22 men posted at Bagpipe for a good mixture of running, hill work, pull-ups and merkins. Here’s what we did:
The Thang:
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.
COT
Moleskin:
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.
Announcements:
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.
Hair Band Mile v2 and Late Show smackdown
The Thang!
Mosey to shovel flag for COP
15 SSH
Aaaaand, that’s enough let’s mosey to the stadium!
Called an audible, we can’t use the football field so we will stay on the soccer field.
Here is the deal, split into two groups, size/speed don’t matter.
Each group start on opposite corners of the field (encouraging each other as you pass someone) for the following:
(The corner exercises were: Merkins, LBCs, Freddie Mercury, Carolina Dry Docks)
Sprint 1 side of field, jog 3 sides 30 reps of called exercise in each corner
Sprint 2 sides, jog 2 & 20 reps each corner
Sprint 3 sides, jog 1 & 10 reps each corner
Some plank work then, climb back down the ladder now
Sprint 3 sides, jog 1 & 10 reps each corner
Sprint 2 sides, jog 2 & 20 reps each corner
Sprint 1 side of field, jog 3 sides 30 reps
Recovery lap and then on your six for flutters in cadence
Hand off to The Late Show!
Mosey to the dip bar and relocate to the practice field.
Partner up. P1 supine rows while P2 runs to sideline and back (about 40 yds?). Flapjack.
Next exercise merkins (what is this “push-up” The Late Show keeps talking about? Isn’t that a Popsicle or something?) and flapjack.
Next exercise squats and flapjack.
Take a rest with partner wheelbarrows to the sideline.
Repeat the row/merkins/squat round.
Take another break with P1 doing prisoner lunges toward elementary school while P2 runs to sideline and then chases down their partner. Reset and flapjack.
Grab a rock from the hornet nest.
Line up and (10) squat to overhead press in cadence with your rock. Worked down to (5) with a little plank and core work in between each round.
Shut things down with a tunnel of love pushing that rock ahead of you.
Squash a wasp with your rock and mosey to the flag, cause we are done!
The Moleskin:
Solid group out there today! After the extremely short COP of 15 SSH and Mosey the first thing I heard was Zip… “Hair Band is running?!” Yes, and that was my goal, do a beat down nobody would expect from me. In this case it was a variation of a soccer conditioning workout that had us running and seemed to be a good beatdown from the little mumble chatter I did hear. When complete Zip mentioned it was indeed a little over a mile of sprints/jogging plus the 240 corner reps. Hair Band Mile v2 complete.
I do think it is ironic that when getting rocks from the pile and disturbing the wasp nest it was Drop Thrill who just was at “The Fury 325” (hornet inspired) coaster announcement that was stung along with Jellyfish who has its own ties to stinging. Glad it was minor and did not cause any issues. Since I went away for the weekend I may be forgetting some things so feel free to chime in below with anything good I left out.
Announcements:
Converge at The Rock next week due to BRR and good luck to our Outland PAX and the others in F3 that are involved!
Give me some Hard Commits and we will get Fridays kicked off soon!
If there is enough interest we may be able to pull off Wednesday also.
Thanks for the opportunity to lead, it is always appreciated and an honor!
Labor Intensive
Foxhole was business as usual this morning, leaving an option for early risers, KB faithful, and those
off to normal workday hours. Ten posted for a #FreestyleQ workout, with last minute dual leadership
from the MTs.
Market Timer on Q
SSH x 25
Squats x 20*
* heckling from Frehley because YHC varied COP and dropped my typical Favorite 4 exercises
Peter Parker Merkins x 15
Mosey to Field, partner up:
P1 – 25 2-handed swings
P2 – AMRAP mountain climbers
flapjack
P1 – 15 goblet squats
P2 – AMRAP LBCs
flapjack
P1 – 15 overhead press
P2 – AMRAP merkins
flapjack
P1 – 15 horizontal rows
P2 – AMRAP squats
flapjack
P1 – AMRAP KB sumo squats
P2 – sprint width of field, 5 burpees, sprint back
flapjack
P1 – 10 plank rows left, 10 plank rows right
P2 – AMRAP flutter
Madame Tussaud lead:
Partner up with like KB size.
9-12-15-12-9 pyramid of 2-hand swings with 2 KBs
6-9-12-9-6 pyramid of clean with 2 KBs
6-9-6 pyramid of snatches, each side
COT
Great work by all today. Last minute audible to co-Q after Tussaud wanted to lead with some
heavyweight reps. Pretty sure we will be feeling this one in the morning.
Puppy Love, who visits Foxhole on holidays, was happy he posted. Loogie drew the short straw and
teamed up with Tussaud and his 70 lb bell, but was hammering the reps.
Enjoyed the rare Monday coffeeteria where we discussed unmanned aerial vehicles, Philmont’s
journey, cookie recipes, packaged foods, and numerous other topics. Those who were expecting a link to a discussed set of JPEGs, I’m leaving this out of the backblast. DM me or ask Wingman for an IP address.
Sorry Frehley…..