Two in a Row — That is the Theme Today

Two in a Row — That is the Theme Today

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.

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