8 ran in, over, under, and through to find The Truth. We found him, but realized too late that what we really needed was The Answer.
Here’s what we did:
After help with the proper disclaimer, and a quick summary of what I had planned we were off to the 1st tree a bit down AK towards Tom Short.
There are 20 trees at the road on the right side of AK facing West from Chick-Fil-A. We will run to every one and perform 10 merkins for a total of 200 Merkins. While I’m very democratic in allowing the runner of the group with his nice running shoes to utilize the opposite sidewalk, I will audible to Burpees if every other Pax does the same. #dewwontkillyou
Once we finished, a quick circle in The Fountains parking lot
– SSH x 20
– 5 Burpees OYO
– Low slow squat x 10
– Mtn Climbers x 20
– Flutter x 20
Cross AK facing back East – We will stop at every tree flip-flopping Low Squats and LBC back to Chick-Fil-A. There are 39 trees so we did 200 squats and 190 LBC total.
Cross AK and Rea to the Medical Plaza quandrant of Blakeney.
The larger circle walkway around the water fountain has 2 sittings walls and an open area. Here we broke up into groups and performs exercises at each of the 3 areas around the circle. We did 2 laps of each exercise circuit
– 1st circuit: 10x Merkins; 10x Incline Merkins; 10x Decline Merkins
– 2nd circuit: 10x Step Ups; 10x box jumps; 10x squats
– 3rd circuit: 10x LBC; 10x knee tucks; 10x flutter.
There are 5 small Islands from the bottom of the parking lot to the top. Those will serve as our turnaround points for Steroid Suicides. We’ll run that twice because we have time left and we can.
Finish with 50x Dolly
DONE
Moleskin
– Brat’s shoes remained clean and dry for Swift. I did make him do a lot of merkins though #payback
– The Squat’s / LBC’s got a little weird between Paper Jam and Bratwurst. Thankful for shorter daylight hours. #whathappensinthedark
– Rookie mistake by myself for not getting The Truth’s info. If you see him out – please help a brotha out.
– Speaking of our FNG – – naming him this morning was a struggle for some reason. Alex is from Philly so the only thing that we could come up with was Allen Iverson’s nickname “The Truth”. After we named him and broke circle, dude lets us know that AI’s nickname is “The Answer”. “The Truth” is Paul Pierce. We’ll allow it for now, but can opt. for a renaming later when we’re on our A game.
– We had a good crew today. Big time runners Brat and Bunker (Killer B’s) led the way up and down AK. Paper Jam kept us in stitches. The Truth hung strong the whole time. I’m not sure that MT or Bucky broke a sweat (beasts). Stumpy kept me honest and I really enjoyed his company back up AK.
The new time seems to have worked for keeping up better PAX numbers. I’m glad as there is an endless amount of possibilities for workouts here. Thanks for letting me lead you today. I hope you’re as sore as I am!
Annoucements:
– Ragnar, er…..Southern Discomfort is this weekend. We are collecting for The Relatives.
– Joe Davis 5K/10K. You must do this. Period.
– Area51 / SOB / Union Co / Indian Land Christmas Party at Firethorne CC.
After all of the running for BRR I figured a little lifting would be in order. So I decided to bring out my home…made gym. Low numbers of pax this time, but it didn’t matter because the 2nd F was priceless.
What we did:
SSH x 10
Partner up for pain stations:
– Hammer curls w/4×6 x 30
– Overhead press with 12 ft post x 20
– Bent row w/ rock x 30
– Reverse fly w/bricks x 30
– Man-maker merkins w/bricks x 20
– Thrusters with rock x 30
– Lap @ track with post
~ 2 times through stations.
Run Bevington loop.
Another round of pain stations.
Circle for Flutter x 35; LBC X 30
Moleskin:
I’m not sure I have laughed so hard at the mubblechatter. When you get F3 brothers together – especially prior DZ site Q’s; just sit back, stay out of the way, and watch the magic happen. The workout was very much secondary. We worked hard (somewhat); but laughed harder. We witnessed a full moon and a ghost at the same time. We had short jokes, shoe jokes, music ridicule, refusenik, exercise ridicule, car jokes, and beard jokes. I laughed from beginning to end – we even had 2nd F overtime. I am blessed to be a part of F3; blessed to be amongst such great brothers; blessed to have been given the opportunity to lead. Thanks to the guys who built Day Zero, and thanks to the new site Q’s who continue to draw such a great collection of characters to a great site. If you missed today I’m sorry because you missed out.
Late Substi-Q by YHC for Margo (#calendars.com) had me scrambling to figure out what workout to do at Anvil. I’m not a regular at the AO so a little more thought than standard was needed. My heads still hurts on that one but I digress. As part of the deal, YHC advised Margo that he would have to write the BB. It wouldn’t matter if he was present – he could make up whatever he wanted. So below is what we allegedly did. Only those present knows if this was entirely made up, or if we actually did it.
Disclaimer provided and we began…or did we?
The Thang:
Mosey to a nice spot in the vast parking lot for warm up
– SSH x 25
– IW x 25
– Low Slow Squat x 25
Partner up: 1 partner does an exercise while the other runs down to the end of the parking row, around the island, and back. Exercises: 300 merkins / 300 LBC / 300 Squat
Mosey to the rock pile and pick up a lifting rock. Indian run to athletic fields at the bottom of the small hill.
Rock work (In Cadence):
– Biceps x 20; drop rock and run up and down hill.
– Bent Row; up/down hill
– Overhead Press; up/down hill
– Thrusters; up/down hill
Indian run back to return rocks.
Mosey to cars for Mary around the horn (each pax calls exercise and runs cadence). A nice variety of Mary was provided and all were x 10.
Time.
Moleskin:
– IH disclaimed that the present pax were not runners before I could formally disclaim #disclaimerjack. YHC wondered if he was leveraging his #respect powers to keep the mileage low #itworked – only 2.2 total miles.
– I almost lost it when Crab Cake exchanged his lifting rock for a running rock when YHC called for the Indian Run. He’s getting closer to #respect age so YHC gave him a small amount of ridicule, and we moved on quickly. Much more to do before time.
– Late arrival by O’Tannenbaum changed my weinke. #lucky #YourWelcome
– Quiet day otherwise; we just grinded it out.
– As always, thanks to IH for the proper send off.
Announcements:
– If you don’t have a calendar – there’s a 200+ mile relay race this weekend. Proper tapering is recommended.
– Next Wed. 9/14 is the 5 year Anniversary of Area 51. Wiley vets are taking us on a tour of this AO. I HIGHLY recommend posting with those old farts. Remember to change your alarms – wheels up at 5:15AM.
Thanks for allowing me to lead some fine men today.
After not posting to Bagpipe but maybe twice this year; YHC wanted to pull out an old workout to ensure it hasn’t been done recently. I went back to 2013 and modified a Mighty Might Chutes and Ladder with a Champagne thriller. A little bit of my own touch, and viola = Quiet Suck. After a proper disclaimer was given; we took off.
The Thang:
Mosey across Brixham Hill to open lot
– SSH x 20
– IW x 20
Quickly move to lower patio area around Lock Ness.
Here’s what we’ll do (according to my plans):
– 11’s in the Lower Area: Diamond incline merkins/Wall jump. Run to upper area.
– 11’s in the Upper Area: Wall lunges/Backward lunge (flap jack legs). Run to grassy area.
– 11’s in the Grassy Area: Spartan burpees/Knerkin.
– 1 full lap then back to lower area; Repeat circuit then
– 2 full laps, then back to lower area; repeat circuit then
– 3 full laps then back to lower area; Plank.
Here’s what we actually did:
– 11’s in the Lower Area: Diamond incline merkins/Wall jump. Run to upper area.
– 11’s in the Upper Area: Wall lunges/Backward lunge (flip flop legs). Run to grassy area.
– 11’s in the Grassy Area: Spartan burpees/Knerkin.
– 1 full lap then back to lower area; Repeat circuit then…
– Plank then hang out waiting for McGee, Heartbreaker, Cable Guy, Peppermint, and Dumpster Fire (all of them way out in front) make their way back after earning an extra credit lap.
Partner up for catch me if you can:
– Partner one 5 LBC then run to catch partner two; partner two run backwards until caught. Flap Jack. One lap around Lock Ness.
Quick mosey back to Brixham Hill; cross safely; then AYG back to parking. 1 Min. overtime for pax.
Moleskin:
For some reason (stupidity), YHC has been posting exclusively on Tuesdays at Fast Twitch. But I enjoyed my time a few weeks back following Cheddar, and had decided to sign up to Q. However, I didn’t want to take the pax on the same circuit they might have done last week, or the last month; so I decided to pull from archives. “Chutes and Ladders” sounded interesting and with Mighty Might being the author and Q, I knew that I had found a winner. I also remember another just plain terrible circuit that Champagne ran that almost broke my spirit. Both involved the infamous Lock Ness. Perfect! I do remember how to get there! So with a parking lot full of would be Guinee pigs, we set off to try to conquer a new variant to some old circuits. As you can see above, we didn’t come close to completing. The 11’s really kept us planted in each area, and oddly it was very quiet. No mubble chatter. That was noticed almost immediately. Some mistakes made were the choices of the wall jumps and Spartan burpees. Those quietly sucked. It was also a tall order to try and even come close to completing even the 2nd time around. Only the 5 mentioned above were on their 2 laps going into the final circuit. They all shot out early and never looked back. Sorry for the clunky beginning to ‘catch me if you can’. The middle and end went better. Special shout out to Lochte. He was pushing himself hard to get better; and kept a positive attitude — keep coming out brother! Happy birthday to Hail Mary for his 50th (Kotters and please correct me in the comments if I mixed up birthday wishes). All were focused and businesslike today. Hence quiet suck. Thanks to JRR Tolkien for the take out. Keep Mario in your prayers.
Announcements:
A lot’s going on. Please read the newsletter. This weekend – COTS and Labor Day convergence. Two weeks a Tuesday convergence in Fort Mill to see off a brother leaving for active duty. The next day (Wed.) Area 51’s five-year convergence.
Thank you for letting me lead you today.
9 met under the early morning lights of #F3RebelYell. THC expected a heavyweight team; with all of the gazelle’s posting #F3DevilsTurn. However, a strong future BRR contingent was in attendance so YHC knew I’d be leading from the back. That’s OK because #ISI. But wait! Rock Thrill joined us at the rock pile below Elmstone Park – even 10 this morning.
The Thang:
Quick lap with carioca and backwards jog
Circle and disclaimer
– 5 Burpees OYO
– SSH x 30
– 5 Burpees OYO
Mosey down the Murnerhorn to the rock pile…and to pick up Rock Thrill – grab a lifting rock and running rock per pax for a modified triple nickle:
– With lifting rock do 50 bicep curls; run up the Elmstone park lot with running stone; 50 LBC with running rock; back down the hill to lifting rock for round 2.
– 50 thrusters – up to Elmstone park for 50 Flutter kicks with running rock. Back down for last round.
– 50 high pulls = up to Elmstone for 50 Dolly with rock.
From the bottom of the Murderhorn run up to each lamp post for 5 hand release merkins. There are 3 lamp posts in total.
Partner up for a Rosebriar Lane for another triple nickle:
– P1 run left around Rosebriar; P2 run right. Meet in middle for 5 handslap merkins. Run up to the top for 5 more handslap merkins. Repeat 3 times.
Mosey back to cars for Mary: Heels to Heaven x 50; LBC x 30; Freddy Mercury x 15
Moleskin:
– Who was that creeping up into Elmstone park? Rock Thrill! Thanks for joining brother.
– Great to see Mic Check – Strong pax and even better person. Thanks for the take out. YHC is always thankful for your words and prayers.
– Nard dog can’t be 44. War Daddy for today, but was putting it down.
– Favre’s built like a brick shit house. Can I say that?
– Flo posted his 2nd workout. Happy to lead him this morning, and hope to see him out again soon.
– THC was intimidated by a visit from Rachel. Not sure why he wasn’t at DT; maybe he’s a Laguna Beach fan (Run the #F3LaurenConrad and you’ll know what I mean).
– Running against Bucky and Adobe with their long strides isn’t fair.
– Tag Along is another newer pax that’s come in guns a blazing, and hasn’t slowed down since. Great work today.
– Thanks for letting me lead. It’s an honor.
Annoucements:
– This weekend is the last F3 Dads – 9am at the Ballantyne Bull Ring – Bratwurst on Q.
– Church on the Street is this weekend. If you have not signed up and served – please do so.
YHC wanted to bring low mileage to the ‘High Intensity’ DZ workout. Mainly due to the fact that YHC doesn’t care to run to Charlotte Catholic, and doesn’t want to visit The Lauren Conrad. So in order to bring high intensity, and have everyone get their money’s worth without putting down 4+ miles – I had to find items around the house I could bring and lift. Good thing Home Depot carries 12 ft. 6×6 posts! …and Poptart letting me borrow his kitchen cabinet handles.
What we did:
Mosey @ track – circle up at basketball courts: SSH x 20; IW x 20
2 man teams / pain stations (have equal amount of stations per teams – I’ll work in if odd # of pax)
All pax AMRAP until a team completes lap @ track with post – go until all teams do a lap with the post.
Pain Stations (Thanks Fault Line for the recommendation to shift stations once the team with the post makes half way around the track).
– Hammer curls w/4×6
– Overhead press with 12 ft post
– Bent row w/ sandbag
– Reverse fly w/bricks
– Man-maker merkins w/bricks
– Thrusters with sandbags
– Partner sit ups with sandbag: Reach back with sandbag, sit up and pass coupon between partner.
Lunge Walk from one end of the basketball court passing brick between legs. If brick falls to the ground – 5 burpees. Lunge walk back.
Form 2 lines for Indian Run around track with one sandbag passed back per line. Thanks to Bounce for the recommendation.
Circle for LBC X 100
Moleskin:
– Pre-run by BRR runners: today worked well for them to get a full body workout both aerobic and anaerobic.
– YHC thinks that it was the most humid day of the year. We were all sweating after the warmup mosey.
– Voodoo brought an FNG – Welcome Bloomers. He might or might not have spilled Merlot. I hope he does come back.
– My twin brother wore the same shirt so no one could tell us apart except for the headband.
– Thanks to Fault Line and Bounce for the recommendations / variants to the workout.
– Higher than normal pax posting DZ today. I hope everyone enjoyed it. I lead again 9/17 and plan to bring everything out again. I’ll polish up the clunkiness of some of the stations and details.
– We have a lot of brothers and sisters hurting. Please keep them all in your prayers: Glass Joe, Hops, Stump Hugger, McGee.
– Thanks for letting me lead Dear Abby and Buttermaker. That was fun.
Announcements:
– F3 Dads – NFL Play 60 canceled. SOB’s are still running F3 Dads so post there instead.
– F3 Golf still open for signups
– Keep praying for Olive from Isotope. We will be having a toy drive for Levine’s Children’s Hospital this Christmas. Let’s make it huge – F3 Style. Hairball and Voodoo on Q for this.
With one week until Independence Day; there was no way that I’d let my brothers go to vacation without ab work or curls. No moderation today men.
The Thang:
Quick run over to my truck to put back in my contact that came out. Go ahead and Mosey around our cars and down to the football field – circle up.
SSH x 20
Mtn. Climbers x 20
Merkins x 20
LBC x 15
Flutter x 15
Partner up and spread out across the field. One partner runs to one goal; one to the other. 5 Burpees and run back to the center – 10 hand slap merkins. Plank and hold until all pax finish. 6 inches and hold for 10 count. Recover. Rinse and repeat 3 more times with Burpees; 4 more times with replacing Burpees with 10 Heels to Heaven. Total traveled = 1 mile.
Mosey up to the rock pile/steps. Same teams – pick a lifting rock and running rock. Partner # 1 does bicep curls with the lifting rock while his partner runs to the bleachers with the running rock and does 5 LBC with rock. Total curls per team = 200. Once complete keep circuit going, but do 200 bent rows between team.
Jog around cars until we reach 2 miles total. Circle up for quick Mary: Rosalita x 20; Freddy Mercury x 20.
Done
Moleskin:
– We got only 2 miles; but it felt like 12. Sprints and heat have that effect!
– This was my 1st ever Q at SCMS. Thanks to Goonie for getting me to lead.
– It was fairly moderate – we had over 9 10-counts Simba!
– High Tide makes lifting rocks look easy. We all need to post to a kettlebell Q with his lead.
– Everyone worked hard and hustled. Albeit a tad quiet – we’ll change that next time.
Annoucements:
– Too many to mention: F3 Golf, F3 Dads – SOB land, F3 Christmas Party, F3 Pool Party, COTS (This is the most important!), some other things. Our weekly email will list it all.
15 open minded men allowed me to test out something that I came up with the night before. No idea how it would work. It sort of worked. Was it BS as McGee suggested? Yes Sir it was.
What we did:
Mosey to movie theatre parking lot. Disclaimer given. Disclaimer re-given after being called out for laziness.
– SSH x 25
– IW x 25
– Merkin x 20
Mosey to side of Basil. Partner up.
– 1st partner runs to Firebird’s for 20 decline merkins. Other partner does various exercises while in Ppls chair position. 1st round: air presses; 2nd round: air presses with variant; 3rd round: air presses while left foot raised; 4th round: air presses with right foot raised.
Mosey to fountain #backtoroots
– Keep same partners for 300 dips; 200 flutter; 100 step ups. One partner does exercise while the other runs around both buildings. If you finish early – take another victory lap.
Mosey back to movie theatre for something new and just thought up. Will this work? Not sure but we’ll find out.
– Get in teams of 3. Two partners face each other in plank position 2 car spaces apart. 3rd partner runs from one side to the feet of the other partner and planks – – hand to feet. Partner in front sprints to the other partner and planks hand to feet. As each partner sprints and planks hands to feet behind the other partner the distance will grow until your reach the ends of the parking lot area. Initially we will hold 6 inches while we wait to sprint. That was a quick modify.
Mosey back to cars for quick 30 x cadence count of LBC.
Time.
Moleskin:
– Extra credit for the bankers – Van Pelt and Big Tuna. They were the only one’s to run a victory lap after finishing out the fountain work.
– Flint was on fire out of the gate. Must be the sweet Mustang he’s sporting. Derkins did seem to slow him down though.
– Really great seeing Frehley’s – its been a while and he’s been missed. I didn’t ‘hear’ him though and that was not missed.
– McGee’s trademark ‘This is Bull Sh*t” was spoken when I described the new exercise. Very well said good sir!
– Speaking of the exercise – it was well received except for the holding of 6 inches the entire time waiting for your time to run. That was a quick modifcation. We’ll do it again but without that. I’ve got more ‘BS’ variants to try next time.
– Speaking of the exercise part II – It’s not like we were straining. No reason to sprint. Don’t worry fellas; we’re just hanging out here. You’d have to be on my partner team to catch the smart aleck remarks. If you feel cheated that you’re not in the know – post next time I lead and we’ll talk about when to sprint.
– I feel we’ve got a good regular crew for Rebel Yell. I really enjoy working out with them and very honored to lead them. Thanks brothers.
Announcements:
– SOB Dads service project this Saturday at Ann Springs Greenway
– Area 51 Dads still on schedule at Beatty Park.
– F3 Golf – I heard it was pretty cool. But that’s just what I heard.
12 came to experience a hill that will become a must for all AO within 2 miles. It needs a name!
Disclaimer given and we began.
The Thang:
SSH x 20; 3 burpees OYO
Mtn. climber x 20 (or something like that); 6 burpees OYO
Low slow squat x 20; 9 burpees OYO
IW x 20; 6 burpees OYO
Merkins x 20; 3 burpees OYO
Mosey over to Whitegate. Left on Calley Glen; Right On Five Knolls. 7’s with burpees at top and merkins at bottom.
Back over to The Rock parking lot to collect coupons. Over to the nearest baseball field for the Starfish. Get in 4 teams of 3. After completion of each station; pax are to run back to the middle and plank until everyone returns. Then merkins OYO in progression: round 1 = 5 merkins; round 2 = 10 merkins; round 3 = 15 merkins; round 4 = 20 merkins.
Stations:
– Thrusters x 30 and American Hammer x 30
– Diamond Merkins x 30 and Flutter x 30
– (covered patio benches) Dips x 30 and LBC x 30
– Lunge brick pass-through x 30 and Dolly x 30
Collect coupons and back to the cars. We have some time left and my intent was Mary; but a call was for the North Face so we ran up and Bear Crawled ~ 20 yards. Up and back to the AO for time. Wait – we have time for 5 burpees OYO.
Moleskin:
– The Rock was my second workout ever – about 4 years ago. But strange enough I’ve never led at this old school AO. Thanks for Flipper and Gummy for the EH.
– Twitter gets me in trouble. In my promotion I threw out the toughness factor so I had to come strong and make it tough. I think that was mission accomplished.
– That hill on Five Knolls is hideous. It will be frequented a lot and it should be. A challenge need to go out for naming.
– Great work by all. Thanks for letting me lead.
5 Titans held the celestial spheres where the universe evolves around her axis upon our shoulders. Ergo…we pressed a lot of stuff above our heads.
The Thang:
SSH x 20: Run down around playground over to Starbucks and back to fountain – circle back up.
IW x 20: Rinse and repeat around playground/up to Starbucks
Merkins x 20: Rinse and repeat around playground
Carolina Dry Docks x 20: Rinse and repeat
LBC x 20: Rinse and repeat
Rosalita x 20: Rinse and repeat
Dolly x 20: Rinse and repeat
Partner up for OYO stations: 2 partners “On Wisconsin”; 3 grab bag in other team. Idea is a multi-station Star Fish whereas you are to press the 12 ft. post above your head for 10 reps before you progressed to the next station.
– Station #1: Lunge Walk while passing brick between legs up and back.
– Station #2: 4×6 hammer curls x 30; 4×6 bench press x 30
– Station #3: Pull ups at overhangs x 20 or AMRAP (dropped after round 1)
– Station #4: Ppls Chair Air Raises x 50 in breezeway
– Station #5: LBC x 30; Dolly x 30
– Station #6: (after round 1 – replacing pull ups) Run out @ building; up and down back stairs; and back through breeze way (or opposite)
NOTE: 6×6 overhead press x 10 after every station.
Shoulder 6×6 post; run up to Blakeney Heath Rd and back. Take turns running around group in circles.
Time!
Moleskin:
– Still working out kinks on shouldering and marching with the posts. Definitely need to adjust the spacing for 3 or 4 man teams. 5 is too much. Also most importantly —– height matters!!!!
– Brat took my insult to his Bro strength in stride, and showed to be more than up for the 6×6 press challenge by taking on more reps than YHC. My apologies Brat. I’ll humbly enjoy my crow. Great work today.
– Hammer curls brutal. Feeling it while typing this backblast up. Definitely a keeper.
– Pull ups on those odd shaped overhangs are not a keeper.
– It’s going to take years to venture to all spots on this expansive AO. Keep coming and help grow the site.
– Seriously considering making a makeshift chair for a pax to sit on ala Arabian Nights. Great, great idea Loogie.
– Thanks for allowing me to lead up in exercise and prayer. Definitely was a great start to the day.
Announcements:
– F3 Camp registration open
– That week to sign up for F3 Dads night out at BBT Ballpark