Author Archive Madame Tussauds

#F3 Swift Preblast – Tour de Bagpipe (Mudrun Training)

Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.

Warning: This is not your typical Swift run. There will be merkins, SSHs, bear crawls, hill runs, maybe a Burpee or 2 (then again, maybe not… YHC is still crushed from Runstopper’s burpee-fest on Saturday at The Rock) and much more. You may want to bring a headlamp, but you’ll survive without it.

The run will be 2nd F Pace and 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 plan is to circle the outside of Ballantyne Corporate Park, touring each of the lakes on the outskirts of the area and will include a few obstacles and stops at pain stations along the way. It will be a great opportunity for Mud Run training and to see a few areas of Ballantyne Corporate Park you’ve never seen before. All running levels are welcome and no PAX will be left behind.

Steep Hill Ahead

steep-hill

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.

Partner Pain

Partner Pain

12 men suffered through partner pain at the Foxhole this week. Here’s what we did:

The Thang:

COP – 10 Burpees OYO, SSH X 20, IW X 20, 10 Burpees OYO

Mosey over to the center of the soccer field

Line Up Lightest to heaviest KB, then count off by 2s. 1s drop your KBs off (staying in order) at the school end of the field and 2s drop your KB off at the park end of the field and return to the center.

Partner Up for 3 pain stations X3.

30 two handed KB swings, 30 goblet squats, and bear crawls. Partner 1 does the pain station while partner 2 does merkins. Plank when finished.

Rinse and repeat with 30 two handed curls, 30 tricep extensions, and crabwalks. Partner 1 does the pain station while partner 2 does LBCs (merkins if doing the merkin challenge). Plank when finished.

Rinse and repeat with 15 X 15 clean and press with each arm(Partner 2 bring a KB back), 30 upright rows (Partner 2 bring a KB back), and both partners KB drag to sideline. Partner 1 does the pain station while partner 2 does ski planks/2 handed swings (merkins if doing the merkin challenge). Plank when finished.

20 merkins OYO

COT

Moleskin:

Welcome Icky Shuffle, Free Clinic, and Jiminy (FNG) to the Foxhole. We hope to see you guys back each week.

I had planned to do 2 rounds of pull-ups and dips at the playground after the pain stations, but unfortunately ran out of time. Great work by everyone this morning. As always, it was a pleasure leading the PAX.

The best part of waking up is Burpees and Pull ups in the Gloom

coffee_before_workout

7 men posted at Foxhole to make a great downPAINment on their bodies and minds to start their week off right. Here’s what we did:

The Thang:

COP – SSH X 25, IW X 20, Squats X15, Merkin X 15

Mosey over to the soccer field

KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings

Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets

LBCs when finished.

Mosey over to the playground, running backwards up the hill carrying KB

7’s – 6 two handed curls and overhead tricep extensions, 1 pull up

5 two handed curls and overhead tricep extensions, 2 pull ups

4 two handed curls and overhead tricep extensions, 3 pull ups, etc.

Flutter when finished.

Mosey over to the side wall of the school.

7’s – 6 Balls to the wall with KB lift (each arm), 1 Peoples chair with upright row and a press

5 Balls to the wall with KB lift (each arm), 2 Peoples chair with upright row and a press

4 Balls to the wall with KB lift (each arm), 3 Peoples chair with upright row and a press, etc.

Dollies when finished.

Circle up – dying coachroach X 15 russian twist X 15

COT

Moleskin:

Welcome Yogi to Foxhole and to Charlotte. Yogi is in town on business from F3 Florence and we were happy he decided to post with us. Bagpipe (Tuesday) and The Maul (Wednesday) are the closest workouts to your hotel.

Philmont has 2 weeks (I think) to lose 4 pounds until his big trip to Philmont. He’s be posting often, so the weight shouldn’t be an issue. We did discuss techniques that included laxatives for getting under the requirement. Good luck buddy, keep grinding.

Rip Curl is a machine. Seems like he post every day of the week. Keep at it brother.

Wingman and Frehley’s Comet didn’t seem to care for my Balls to the Wall KB lifts. I added that one to the rotation this morning especially for Frehley’s. Hopefully we see you both out at Swift tomorrow morning.

I was pumped to see Honeybee post this morning. He’s been training hard for the Chicago marathon. I was starting to worry that he forgot what a KB looks like.

It was a pleasure leading the PAX this morning.

Announcements:

F3 Knights game this Thursday. See the F3 Nation main page for details.

It’s just a hill and a wall, push harder……

20 men showed up for a mid-week beat down at The Maul. Here’s what we did.

The Thang:

COP:

SSH X 25, IW X 15, Squats X 15, Merkin X 10, raise right leg merkin X 5, raise left leg Merkin X 5, 10 Burpees OYO

Mosey to the fountain for 30 dips, 30 Durkins and 20 jump/step ups, plank when finished, repeat

Mosey over to the wall behind the movie theatre.

6’s up the Hill– 5 Burpees at the top, 1 squat at the bottom, etc. – People’s Chair when finished

Partner up. Partner 1 runs up the hill, does 10 merkins and back, Partner 2 does the does the called wall exercises, then flapjack – Wall exercises included, Donkey Kicks, People Chair with press, Balls to the wall press. People’s chair when finished.

Partner wheel barrows up the hill, runback down and flapjack

Repeat the entire partner Hill/Wall work over again, including the partner wheel barrows.

Backwards crabwalk up the hill.

6MOM PAX Choice – bicycles, protractor, dolly, flutter, and YHC finishes us off with Skii planks

COT

Moleskin:

I’ve been eyeing the back wall of the movie theatre for weeks. It just so happens to be at the foot of a massive hill. The goal was to focus on the legs, chest and shoulders. Then throw in a little triceps work just for fun. The fountain work (dips, durkins and step-ups) and the hill 6s were just the warm up. As usual, Mic Check and Frazer set the pace up the hill with Soft Pretzel right on their heels. The real worked started with the partner wall/hill combination. The Donkey Kicks, People’s Chair and the Balls to the Wall Press were a great combination to the hills runs. Shout out to Dirty D on his effort in the uphill wheel barrows.

Great work by everyone this morning. It was a pleasure leading the PAX in the Gloom.

Announcements:

F3 Dads Back Up and Running this week.