Author Archive Big Tuna

Bagpipe Splice

Warm-up:

Mosey towards Nessy (Lake) and circle-up in parking lot

SSH x 25

Merkins x 20

Plank-Jacks x 20

 

Bagpipe Split: Count-off 1’s & 2’s

Group 1 – Big Tuna (QIC)

Group 2 – Outback (QIC)

Bear Hunt (Big Tuna): 

Mosey through trail to back parking lot, Curb Dips x 20 (Wait on Six), Mosey across Ballantyne Corporate Place to 6’ Wall, Peoples Chair with Arm Lifts x 25

Pyramid on Wall – 7’s

6-Burpees, climb up wall, 1-Slow Squat, climb down wall

5-Burpees, climb up wall, 2-Slow Squats, climb down wall

4-Burpees, climb up wall, 3-Slow Squats, climb down wall

3-Burpees, climb up wall, 4-Slow Squats, climb down wall

2-Burpees, climb up wall, 5-Slow Squats, climb down wall

1-Burpee, climb up wall, 6-Slow Squats, climb down wall, Hold Plank when finished

 

Mosey towards back parking lot for Bear Hunt

Partner-Up (Size Matters)

Partner 1 (The Bear):   Bear Crawl

Partner 2 (The Bear Hunter):   5-Burpees, Catch Partner, Partner-Carry back to Start

Flapjack

Reapto – 2nd Round, 10-Burpees, Hold Plank when Finished (Wait on Six); Plank-O-Rama

 

Mosey to small pond next to building

Partner 1 – Run the pond, Partner 2 – LBCs (Team Total of 200), Repeato Until Complete

 Partner 1- Run the pond,  Partner 2- Flutter, Repeato Unitl Partner 2 Returns

 

Mosey back across Ballantyne Corporate Place for Partner Races Uphill

Partners sprint uphill (50yds) staggered by 5-seconds

Winning Partner of race gives a 6-foot leading start to other partner for “Catch me if you can”, Sprint to end of parking lot (50yds)

Indian Run back to Parking Lot for COP

Rosalita x 20

One-Armed Crunches x 20 (Called by Iron Horse)

Freddy Mercury (Aka the Puppy Luv) x 20      Outback (QIC) Joins Circle

Flutter x 25 (Called by Mermaid)

Merkins OYO x 10

Dolly x 25

 

 

 

 

 

 

Red Pill (Outback)

Nessy (Lake) Circuits with six pain stations. We had a warm up round to ensure the PAX had clear understanding of the task and then counted off into four teams with each team starting out at a different pain station. Let the games begin

Pain Stations:

  1. Pull-ups x 5
  2. Burpees x 10
  3. Dips x 20
  4. Hand release merkins x 30
  5. LBC x 40
  6. Run one lap

Rinse and repeat until time was up.

Then back to the COT for some Mary

The red pill was a little hard to swallow this morning given no rest periods, high humidity and the fun had at pain station 4. Not much mumble chatter and could see PAX digging deep and pushing it. Great job all around!

Moleskin:

This was the first Bagpipe Workout Split and T-Claps to Outback for taking the second QIC. Special thanks to Van Pelt for sharing the Bear Hunt. That second partner carry after shooting the bear was brutal. (It sounded like a lot more fun than actually doing it.) Great showing of Haggis and Chipotle coming off of a 60-K this past weekend. Way to go Icky Shuffle on smoking the Q on the uphill sprints. It was a pleasure leading the PAX today. My apologies for leaving before COT due to a work scheduling error. Look forward to being back in the gloom with these fine men soon.

BT

Over the Hills and Far Away……….

As a follow-up to Outback’s Core-Focused Q at The Maul yesterday I thought it would be good to focus on cardio for today’s workout at the Murder Horn. With a perfect Carolina spring morning to start our day, the PAX were off at 5:30 sharp.

Warm-Up:

Mosey to the front of the theatre for COP and Disclaimer

SSH x 25

Merkins x 20

Mountain Climbers x 20

 

Mosey to the Murder Horn. Stop at the first intersection and partner-up. Partners to run the opposite directions of circle drive to the right, meet half-way do 10-Hand Slap Merkins, continue around circle for another 10-Hand Slap Merkins. Repeato for two full circles and plank when complete.

Plank-O-Rama to wait on six.

Mosey back to top of the Murder Horn, 50% Pace downhill to stop sign. Form three rows lined up at stop sign for Indian Bear Crawls (Hopper, Rump Roast & Wild Turkey as leaders).

Mosey to the playground parking area and partner up again. Partner 1 runs to bottom of hill to stop sign and back while Partner 2 completes dips. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Slow Squat. Flap-Jack. Partner 1 runs to rock pile and back while Partner 2 completes Burpees. Flap-Jack.

Run back to the top of the Murder Horn. Plank-O-Rama top of the hill to wait on six.

Mosey back to finish with AYG Wind-Sprints x 3.

Moleskin:

It was a great group today, 30 strong. Since it was a large group, the Q had to call an audible on 3-rows for Bear Crawls instead of 2-rows. No worries though, I was sure to use the Frehly’s Comet method of counting off by 3’s for 4-Groups of 5. (That’s for you Market Timer!) I really appreciate Hopper joining his first Rebel Yell workout, as well as the other PAX who came out for support. We had some great races going on with Mr. Bean, Mic Check, Hopper and Go Daddy….Way to Push One Another. Great job to Loogie for partnering up with the Q and pushing me.

Announcements:

Pop Tart on Q next week.

 

Spicy Tuna Served to 15 SOBs!

With one FNG this morning, Big Tuna dished out a Platter of Pain to fifteen Son’s of Ballantyne with a lot of Hill Work.

 

The Thang:

Mosey to the front of the Theatre for COP

SSH x25       Imperial Walker x20       Merkins x 15        Mountain Climbers x20

 

Mosey to Corner of Theatre, Partner Up and Break into 2-Groups,

Sprint Half-Way, Hand-Slap Merkins x10

Sprint Back, Hand-Slap Merkins x10

 

Mosey to back of Shopping Center to First Speed-Bump

Hand-Release Merkins x10             Slow Squats x 20           Monkey Humpers x30

 Repeato on next 3 Speed-Bumps

 

Sit for some Peoples Chair, Arm Lifts x25

From seated position, Run up Hill, Slow Squats x5, Return to seated position

 

Mosey to side parking lot, partner up

Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return

Partner 2 – Curb Dips         Repeato until Team Total Curb Dips x100

 

Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return

Partner 2 – Curb Derkins       Repeato until Team Total Curb Derkins x80

 

Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Air Squats x5, run down, Backwards Run return

Partner 2 – Curb Jump-Ups        Repeato until Team Total Curb Derkins x100

 

Mosey back to the Speed-Bumps

LBC’s x30               One-Legged Flutters x20 (10 Each Leg)           Dying Cockroaches x10

Repeato on next 3 Speed-Bumps

 

 Mosey to Big Hill across parking lot for Jacobs Ladder

Burpees on Top

Slow Squats on Bottom

 

Mosey to Theatre Parking Lot for Mary

Dolly x20                Rosalita x20             Freddie Mercury x20              Flutter x20

 

Move to Plank Position

From the Plank, AYG back to the cars!

 

Moleskin: This was my first Full-Q and I appreciate Strawberry giving me the opportunity. It was a pleasure Leading these fine Men in the Gloom Today.

 

Announcements:

Sign-ups for the Spring Mud-Run are now open. See Weekly email or Website for Details.

Anyone Interested in Q-ing a Workout see Strawberry.