Without advance notice, the most creative thing this YHC could come up with was 34 SSH’s to celebrate Spackler’s 34th birthday. But lack of creativity was made up for with a nice workout filled with a variety for all whether you like to run or excel at Merkins or hills or even the Murderhorn at The Maul.
Warmup: SSH X 34, Imperial Walker X 20, Peter Parker Merkins X 10, Squats X 20, Parker Peter Merkins X 10, line up on the curb for 3 sets of dips with 1 leg in the air and another regular. Finished with 10 Incline Merkins on the Curb.
Workout: Jog to hill for partner hills and Mary. Partner 1 runs to top of hill for squats X 10; partner 2 performs various sets of Mary as many reps as possible (LBC, Dolly, Flutter, Heels to Heaven, Bicycle). Finished with a group Protractor including 2 10 count holds at 6 inches. Jogged to speed bumps where we performed various short sprints between speed bumps and exercises in between Sprints included: High Knees, Kareokee, Backward Run, Hill run, regular sprint. Exercises in between included Burpees (2 sets X 5), Diamond Merkins X 15, Jump Squats X 15. Jog behind the buildings for People’s Chair for 2 sets – 1) Overhead Press 2) 1-leg in air, rotate legs. Each for about 1 minute. 25 LBC’s during “rest” period. Jogged to Merderhorn for 1 quick run to stop sign and back with 10 sqauts in between. Jogged back to parking lot beside the movie theatre and finished with 3 hills running backwards up the hill for a nice thigh burn.
The title for Bagpipe is a reflection of YHC’s accidental deletion of the recorded attendees (ie: technical difficulties!). If you were part of the PAQ, then you don’t have to be announced because you know you were there and you know it was a great workout. If you weren’t part of the PAQ (like Market Timer again!), then I’m sorry you missed it!
Warmup: Mosey to parking lot next to the lake. SSH X 25, Mountain Climbers X 25, Slow Squats X 10, Slow Squat w/Jump Up X 10, Man-Maker Merkins X 20 = Slow Merkins X 10, Imperial Walker X 25. Mosey to knee wall at the lake to begin workout.
Workout: Derkins X 15, Squats X 15, Dips X 15, Man-Maker Burpees X 5, Lap around the lake. Planks while waiting. Incline Merkins X 15, Diamond Merkins X 15, Step-Ups X 10 each leg, Man-Maker Burpees X 5. Run past fitness trail, lunge walk over the bridge, head to the right up to the upper parking lot. Paired Up. 2 sets of partner push / resistance -1 partner pushes at the shoulders while the other resists and then switch – distance of about 30 yards. 10 Merkins at each end between partner switches. So in total, 2 “there and backs” and 40 Merkins.
Mary: Curb knee-ups to chest X 25 in cadence. Mary/Merkin Ladder: Merkins 2x4x6x8x6x4x2 all between sets of Mary in cadence: LBC’s X 25, 1-legged Dolly X 10 each leg, 1-legged Flutter X 10 each leg, Slow bicycle X 15, Mason Twist X 15, Heels to Heaven X 15, Protractor. Final set of Merkins were 2 reps with 6-inch holds for 10 count. Mosey back to the Vine where Mic Check spontaneously called out a Merkins and 6 inches because we hadn’t done enough apparently!
A sparse crowd showed up for Foxhole and noticeably absent was the co sight Q a/k/a Market Timer. Was he celebrating Cinco de Mayo really early? All is fair and love and war and Mr. Timer himself called me out for missing Stonehenge on his Saturday Q. In full disclosure, I had a little too much fun on Fri night which I tend to do sometimes but I usually post anyway. Anyhow, there was a nice workout on Monday morning enjoyed by the few who showed. Here we go…
Warmup: Lap around parking lot; SSH X 25, Imperial Walker X 25, Squats X 25, Merkins X 15 – all in F3 cadence. Mosy to jungle gym area.
Workout: 5 Sets of 3 different exercises using the kettle bell including legs, presses, and arms (15 reps for each exercise): 1st set: Goblet squats, bicep curls, 2 arms overhead press. 2nd set: Reverse lunge with kb twist at waist level, tricep extension, 1 arm press (8 each arm). 3rd set: Romanian dead lifts, bicep curls, diamond merkins. 4th set: Squats, tricep extensions, upright rows. 5th set: Romainian dead lifts, 1 arm curl + overahead pres (8 each arm).
Mosey to center of school where we broke in some brand new wooden benches with a repeat of the theme of 3 different exercises for 3 sets and 15 reps each: dips with kb in lap, step ups with kb held at waist and 1 set overhead, 1 arm bent over rows (repeated all exercises 3 times).
Used the two sides of the school buildings for a set of people’s chair (1 minute holds). On 1 end, we used the kettle bell for various exercises while holding people’s chair (sack draggers, 1-arm curls, overhead press, upright rows). Between each set, sprint to other building without kettle bell for 1 minute people’s chair with combination of overhead presses in cadence (30).
Returned to the benches for sets of Mary while lying flat on the benches with feet elevated. 20 reps each in cadence of LBC, Dolly, Flutter, Freddie Mercury, and Heels to Heaven.
Finished with a lap around the parking lot with kettle bells stopping at islands for Merkins. 50 total. With 1 minute left, finished with plank and 6 inches for a 10 count.
Stonehenge managed to survive without Dolphin who decided to run all night in the woods somewhere in the NC mountains. Hope he made it out of there! The pre-workout included a 5:30 kettle bell routine with YHC, Champagne, Wingman, and Madame Tussauds. The rest of the PAQ arrived and all 20 of us launched at the Vine and jogged to the parking lot above the lake:
Warmup: SSH X 25, Squats X 25, Planks+Peter Parker X 10 + Parker Peter X 10 + Merkins X 10, reverse lunges X 10, curb tricep dips X 20. Jogged to knee wall above the lake.
Workout: Started with Mary on our sixes on the wall which in YHC’s opinion should be the only way to work abs – it raises the level of intensity. LBC’s X 20, Dolly X 20, Flutter X 20, Heels to Heaven X 20, Bicycle X 20, Protractor for 1 minute. Between each set of Mary, Decline Merkins X 10 (3 sets), Decline Merkins X 15 (3 sets) and High Knees X 20 (4 sets) + Step-ups X 10 (1 set) X 15 (1 set).
Ran to fitness trail and rotated between 3 stations. Station I: Dips X 10, Merkins X 10, Squats X 20. Station 2: Supine pull-ups X 15, Merkins X 10, Squats X 20. Station 3: Chin ups X 10, Merkins X 10, Squats X 20. Ran from fitness trail to bridge for 2 sets of people’s chair with alternate leg raises and overhead press X 50. Ran to Met Life field by the garage. Various sets of sprints with exercises in the middle and the other side of the field. bear crawl, burpees, jump squats, merkins, LBC’s. In the parking garage, split into 3 groups and rotated between running up the stairwell, running up to 2nd level, and running around level 1 circle. Ran back to Vine about 3/4 mile with 1 stop for LBC’s X 50 and Merkins X 25.
The rain held off after a downpour earlier in the morning which apparantely scared some fo the regulars off. The last few weeks saw the PAQ swell to 20+ so only 12 of us hit it hard this morning. Special recognition to Dirty Diana who just started April 5th at Stonehenge and posted his 6th workout! Keep up the good work!
Warmups: SSH X 25, Reverse Lung X 10 ea leg, Imperial Walker X 20, Mountain Climber X 20 + 1 minute plank + 10 Peter Parker Merkins. Ran to 2nd knee wall at the top of the lake.
Workout: 5 sets of Merkins X 10 (50 total): Derkins, Incline, Diamonds, Wide, Carolina Dry Docks with 5 sets X 20 Knee Ups (run in place; knees to out-stretched hands) between each set of Merkins. Run 1/3mile around the lake. Repeat 5 sets of Merkins and Knee-Ups.
Run around lake to fitness trail and break out into 3 groups at 3 stations. Each Group rotated each station 2 times for 6 sets total. Station I: Parallel Bar Dips X 20 + Squats X 20. Station II: Supine Pull-ups X 20 + Squats X 20. Station III: Pull-ups X 10 + Squats X 20.
Ran to 1st Knee Wall for Mary on the Wall – sitting on the wall with legs raised eliminated the ability to rest our legs. The height and the balancing made for a much tougher ab workout than expected. All in cadence: LBC’s x 25; Dolly X 25, Flutter x 25, Bicycle X 25, Mason Twist X 15, Knee ups to chest X 25, Protractor for 1 min.
Finished with Dips x 15 and 10 Man-maker Burpees. Ran back to start and 25 Merkins.
15 showed up ready to go at The Maul for what figured to be an easy workout since Frehley’s Comet (me) was called out for being an “old man” and “needing help” today. Wow..tough crowd!! Just a few of my colleagues poking the bear…I tried to live up to their high standards and hope the PAQ enjoyed the workout as much as I did>
Warmup: SSH X 25, Mountain Climbers X 25 + 1 minute plank, Squat kicks X 25, Mosey to knee wall by the fountain…
Workout: On the Knee wall: Sitting knee ups X 20, Incline Merkins X 15, Step ups X 10 each leg, Decline Merkins X 15, Dips X 15. Sprint around the two buildings. Repeat same wall routine. Mosey to center of parking lot:
“Merkin Circle of Pain”. 5 sets of Merkins X 10 rotating between wide, diamonds, carolina dry docks, regular, and narrow for 50 total merkins. Between each exercise – 20 standing knees-ups (run in place lifting knees to hands at waist level) for a total of 100. Repeated Merkins X 5 X 10 reps with 20 LBC’s (10 in cadence) in between each set for a total of 100 LBC’s.
Stayed in cirlce for Mary all in cadence: LB’s x 25, Heels to Heaven X 20, Dolly X 20, Flutter X 20, Bicycle X 20, Mason Twist X 15.
Man-maker Burpees (8 count burpee) X 10.
Mosey across the parking lot to the hill on the side access road for “6’s”. Run up the hill for 5 squats and down the hill for 1 Jump Squat. Repeated 5 times until reaching 5 jump squats at the bottom of the hill and 1 squat at the top.
Lined up in two lines for sprint relay approximately 40 yards and 40 yards back. While not sprinting, the lines rotated between Merkins and LBC’s. Mosey back to cars with a final jail break run for the last 100 yards. Finished with planks and 20 Merkins.
10 PAX and yours truly showed up for yet another sub 40 degree workout. The calander says spring but…After Sat at Stonehenge, there was to be no running at all for Foxhole – just KB exercises. The PAX was up for the task with no 10-count breaks and a full slate of KB exercises and always at least 1 new exercise:
Warmup; SSH X 25, Squats X 20, Reverse Lunges X 20, Merkins X 15 (30 total), KB Twists X 10 (hold KB waist high and rotate 180 degrees back and forth), Russian dead-lifts X 15, KB Reverse Lunges with KB Front Raise X 8 (Raise KB out in front – straight armed – head high while performing reverse lunge).
Mosey to Jungle Gym for “Recess”: Dips w/KB in lap X 15; Planks w/KB lat rows x 10; 8-10 chin-ups. Repeat three times for 9 sets total.
Series of multi-movements: Squats with up-right rows X 15; Squats with 1-arm curl and shoulder press X 10 each arm, Two-hand-swing X 25; KB Twists X 15.
People’s Chair: series of sets of 1-min People’s Chair combined with various KB lifts; 10 Merkins between each set: 1-set: Sack draggers (hold KB bewteen legs) then 10-Merkins; 2-set: Up-right rows X 15 then 10 Merkins, Overhead press X 15 then 10 Merkins, 1-arm curls X 10 each then 10 Merkins. Followed People’s Chair with 10 burpees combined with KB rows/presses, or curls.
Mary in Cadence (all with KB presses except for Bicyles): LBC x 25, Flutter x 15, Dolly x 15, Heels to Heaven x 15, Mason Twist x 12, Bicycles x 15.
Mosey to Parking Lot: KB Cross-over Merkins: 3 sets X 10 (lay the KB flat on the ground with handle on the ground; get in plank position with right arm on the ball of the KB, execute a Merkin, and then slide to the right with left hand on the ball followed by another Merkin.
Finished with Clean and Snatch X 10 each arm, 2-arm curls X 20; and 2 minutes of curb step-ups in combination with KB presses overhead, out front, and chest holds.
12 men chose not to stay in bed on one of the coldest days of the year (22 degrees unofficially) and come out to Bagpipe for a beatdown. Where else other than F3 would any sane person do such a thing? Anyway, I (Frehleys Comet) took the Q in honor of Haggis who was feeling under the weather ironically. Haggis, feel better bud…we missed you!
By vote, we unanimously chose to workout in the parking garage by the movie theatre, Following a brisk run to the garage, we circled up for warmups:
Warmups: SSH X 25, Imperial Walker X 20, Mountain Climber X 20, Peter Parker Merkins X 12, Reverse Lunge X 10 each leg, Jump ups (knees to hands) X 20, Step ups (alternate knees to hands) x 20.
On the curb, 3 sets of 4 different exercises for a total of 12 sets: Dips X 20, Decline Merkins X 20, Bunny Hops X 20, Crunches (knees to chest while sitting on curb) X 20. Sprint to next level of parking garage for People’s Chair including each leg raised in hold position for 10 count, Reverse Lunges X 10, Jump Squats X 10, repeat People’s Chair, and Kick Squats (a new crowd favorite with a forward high kick followed by a rotating side kick into a squat position). Jogged two levels down to get out of the cold.
Man-maker Burpees x 12 in cadence. People’s Chair with overhead press for 60 count. Circled up for alternating Mary (3 sets) and Merkins (3 sets). Repeated this 3 times so 18 sets total:
1st set: LBC, Heels to Heaven, and Rosalita – each X 20; Carolina Dry Docks, Diamonds, and Merkins – each X 10.
2nd set: Dolly, Flutter and Mason Twist – each X 20; Carolina Dry Docks, Diamonds, Wide Merkins X 20
3rd Set: Bicycle, Mason Twist – each X 20, and Protractor; Carolina Dry Docks, Diamonds, Merkins x 10.
Ran back to the Vine starting point and finished with Merkins (approximately 25) while everyone returned.
Good workout guys. Thanks for coming out!
22 gathered at the Vine hoping to kick off March with some warm weather. While that didn’t happen (it was about 30 degrees), there were no complaints on the weather or anything else until there were a few new moves introduced to the routine. All in all a good workout and our two new FNG’s, Cole Slaw and Fertile Myrtle, surely walked away with some new respect for F3 and all that it brings to the table!
Warmup: SSH x 25, Kick Squats x 20 (kick + leg raise + squat), Man-maker Merkins X 20, Backward Lung with core twist x 20, 1 minute plank, Man-maker burpees x 10,
Ran to lake and gathered at knee wall. 2 sets of decline merkins and dips x 15. ran to exercise trail and split into 3 groups for at 3 stations and each group rotated to each station. 1st station: LBC’s and Burpee’s to a Pull up X 8, 2nd station: Jump squats x 10 and supine pull-ups x 20, 3rd station: man-maker merkins x 10 and supine pull-ups x 20. Planks while all finished.
Ran across the bridge and parking lot to the hill across the road where we did 7 hills and 7 sets of jump lunges starting with 1 each leg and up to 7 each leg. Indian run about 1/2 mile to open field beside the parking garage or a series of suicides. Bear Crawls with merkins (5 count crawl with 5 merkins, 4 count crawls with 4 merkins, then 3, then 2, then 1, followed by 10 jump squats. This was repeated 4 times until we made it across the filed. Sprints to the middle followed by an exercise then sprint to end with the same exercise – sets included (burpees x 5, mountain climbers x 20, Carolina dry docks x 10, jump ups x 10).
Circled up for Mary with 20 reps in cadence for each set (LBC, Dolly, Flutter, Heels to Heaven, Rosalita, Mason twist, Bicycle, Side crunches each side, great American hero, and J Lo’s).
Ran 3/4 mile back to the Vine for the finish.
Quite a large group joined the festivities this morning for a return to the Ballantyne Village parking garage where indeed we enjoyed a barrage of rapid fire sprints and exercises. The sprints were to each level of the parking garage followed by variations of 3 different exercises – variations of Merkins, Legs, and Abs. Sprints of 5 levels up and 5 levels down for a total of 30 sets. We finished with a Merkin / Ab ladder and 15 Burpees and ran back to the Vine.
Warmup: Mosey from Vine to BB&T parking lot. SSH X 50, Slow Squat X 20, Imperial Walker X 20, Merkins X 15 in Cadence (30 total). Mosey to the Garage at Ballantyne Village.
10 sets of 3 exercises with reps of 15 solo for Merkins and Legs or 15 in cadence for abs (30 total).
Legs: Jump Squats, Reverse Lunge, Forward Lunge, Deep slow squats, Side Lunges, 5 variations of People’s Chair with 1 to 1.5 minute holds. Variations included adding shoulder press X 30, 1-leg holds for 10 sec, 1 leg switch for 20 count, and deep holds for 1 min.
Merkins: Regular, Diamonds, Carolina Dry Dock, Wide, Narrow, Peter Parker Merkins, Merkins with Plank and 1 arm raises, and some repeats.
Abs: LBCs, Dolly, Flutter, Heels to Heaven w/Dolly, Rosalita, Plank holds for 1 minute, Mason Twist, Bycycle, and some repeats.
Finished with a Merkin and Abs ladder with Merkins x2x3x4x5x6 and Abs in cadence x4x8x12x15x15 and 15 Burpees which was preferred as opposed to continuing the ladder,,,I have no idea why but that was the vote of the PAQ.