25 brothers launched at 0530 from the Vine Restaurant at the Ballantyne AO for my birthday beat down. Here’s what we did:
The PAX launched at 0530 from the Vine Restaurant at the Ballantyne AO and headed towards the back of the corporate park.
COP – SSH X 20, IW X 15, Merkins X 20, Burpees X 5
We headed over to the small pond with a bridge. Q called backwards run up the hill, 5 Squats at the top, 5 burpees at the bottom, one lap around the pond X 2.
Head towards the large pond next to I-485. Run around Large pond to grassy field.
Circle up: Merkins X 15, Carolina Dry Docks X 15, Burpees X 2.
Head over to the 5.5 foot wall. Climb the wall up and down 10 times, alternating your step foot.
We then headed through the woods, bear crawled over the bridge, around the next pond to the parking lot. Do the following, LBCs, Sprint, Flutter, Sprint, Dollies Sprint, Heels to heaven.
We ran over to the fitness trail, we split into 2 groups. Group 1 did low arm walks across the parallel bars and Group 2 high arm walks (monkey bars) X 3. We then headed back to the COT.
I had a great birthday Q. My goal was to cover some ground this morning. I wanted to give the Bagpipe PAX a little taste of The Brave workout style which is every Friday at 0515 at the Vine in Ballantyne.
Welcome Dumpster Fire to Bagpipe. Dumpster and I go way back. It was great to see you in The Gloom.
As always, it was a pleasure leading the men in The Gloom.
Let Soft Pretzel and Frehley’s Comet know if you’re interested in Q’ing a Bagpipe or Stonehenge workout.
New workout in Ballantyne The Brave on Friday’s at 0515 at The Vine Restaurant. The workout is a running and obstacle training workout designed to get the PAX ready for the various mud runs throughout the year.
Happy Hour at Duckworth’s in Ballantyne at 6pm this Friday (10/17) afternoon. Items up for discussion are an SOB T-shirt and a possible new Saturday workout in Ballantyne.