Bucky’s Virgin Q
Twas a sleepless night for our mighty Q before this workout, but there was no sign of rust as he put 21 pax through their paces at the best-looking workout that meets Tuesdays at the Vine.
Tha thang (posted on behalf of Bucky):
Warmup:
-SSHop, Mtn Clm, Merkin, Squat, Imp Wkr
-Running approx. 40 yrds-ButtKick, CrossOvers, Bound, Carioca (2), Slide (2), Backward, Sprint (2)
@Wall, partners
(x3) partner #1-20 dips, #2 CarolDryDock (flapjack)
(x3) #1-20 wall jump, #2 FredMercury (flapjack)
@Hill (newly named Hamburger Hill)
(x3) run to top, 5 burpees, back down, 10 merkins
Plank/wait
Warm down:
Rosalita 15, American Hammer 15, LBC 15, Squat Jump 10.
Moleskine (back to Dear Abby for this one):
Great maiden voyage by Bucky. Thanks for taking leadership #nomoochers If you’ve been posting to Bagpipe for more than a couple months and haven’t Q’d a workout, let me know and we’ll get you on the schedule. We have openings as soon as next week!
The warm-up exercises were big crowd-pleasers. Not a muscle was pulled nor a ligament torn at the workout this morn.
20 jump ups is a lot harder the second time through. Lots of lactic acid build-up on the third set.
I second Bucky’s motion to name the hill on Community House. Do we have a name yet? By the way, I thought Swift got its name because it was a running workout. We saw a lot of shirtless standing around while we knocked out our burpees.
Announcements: the SOB’s BRR team is in search of a van driver. We won’t even make you pay.
Husky Pep
“That sounds fantastic” was the text from the injury-prone, mono-browed, granola eating Pax from Effingham. My guess is that he drove by the Wal-Mart on the way in and couldn’t help himself. #Pavlov. He would have made 18, which would been good on two levels: 1) We were going to group up in threes and 2) It’s an even number; in engineering we only use the even numbers. But 17 it is, leaving Smokey and I do the work of three men.
The Substi-TRuckster, with a cavernous 120 cubic feet of cargo volume, the largest of the Family SUV fleet, means one thing: Prowler. That’s because I didn’t buy the one with removable posts and the blasted thing won’t fit in the TRuckster. [SIDE NOTE: Any pax with a welding machine, DM me.I want to pimp my Prowler.] Also unloaded: the 100 lb heavy bag, which, with a quick glance, is easily mistaken for Runstopper: short, black and hairless (also difficult to carry when sweaty). Last out was the 48 kg KB (105.6 lbs–basically Turkey Leg with a handle).
Each team of three takes a turn with the stuff. Go to the median, switch, come back.
- The Prowler +100 lbs
- Heavy Bag: pick up, bear hug and carry (modify on shoulder)
- Farmer walk the 48 (combined with a 28)
The waiting teams do various KB exercises.
- Round 1: Alternating swings
- Round 2: Lunges
- Round 3: Snatches
- Round 4: RDL/Good mornings
- There may have been another round in here. It sure seems like it went on for about 4 days, not rounds.
Run a lap between rounds.
Finisher: 4 minutes of snatches. The prompts Harley to rip off his shirt with his best Hulk Hogan impersonation and team Tackleberry to break into a vigorous set of Standing and Talking.
MOLESKINE
Lots of first timers on the Prowler. It’ll gum up the legs and spike the heart rate pretty quick, not to mention leave you temporarily hearing-impaired. We didn’t have very much weight on it today, but what we lacked in normal force, we more than made up for in coefficient of friction. That was one sticky sled. The low handles bruised more than a few egos but Puddin’ Pop knocked it out at least once. Were there any others? Don’t know that anyone got the low handles moving uphill. Expect to see more of the Prowler soon. Upside for pax: not as easy to hide in bushes as the plates.
Blue shirt day for Puddin’ Pop and Cold Cuts was killing it on the hot laps around the parking lot. Frosty Paws and the heavy bag shared some tender moments, Stone Cold borrowing shirts from Mr. Brady. Tackleberry getting frustrated with Prowler, looking for comfort from a tall blonde chick. None to be found.
Hacker brings the pain next week, finally earning RESPECT status. #AsianBurpees may or may not be included.
SOFAWIB – The Modified Kirk
5 men emerged into what can only be scientifically described as a “chewy” gloom to push themselves and each other. Here is what we did.
The Modified Kirk
Four rounds will get you
– 28 pullups,
– 56 burpees,
– 84 merkins,
– 112 squats,
– 140 flutters,
– 1,200yds of sprints
I suspect some may have snuck in another round. T-claps to them.
T-claps also to my fellow site Q who rolled in on with a broken toe received while kayaking up a waterfall, and still posted a 6:10 opening mile time.
I called to audible out of the final mile run, then looked around and everyone was gone. I love this crew.
Announcements
Swiper’s BRR team needs van drivers. Enjoy all the wonder of the BRR without all the unbearable joint pain, all from the relative comfort of a van.
Story Time
Three weeks off. Three weeks of hemming and hawing about your stupid foot that you injured the last time you Q’d a workout here. You stretch it some more.
“Going to take it easy today. Just ease back into it” you think to yourself.
“Burpees would be better if they had a cooler name. They suffer from bad advertising.”
“This is stupid. It’s hurt and this is a bad idea. And I have to be here.”
Then the pax start trickling in, and its go time.
“Nice and easy run to HT and back and why is Kirk so far ahead?”
“This isn’t a race, just keep in focus” and Swiper and Brushback just lapped you again.
“Is Voodoo even sweating? Damn gator blood.”
And there’s that sound again. That sound you hear isn’t just the pax tailing you, ready to pass you. It’s your pride. Not necessarily the bad kind that injures your relationships with others. But the stupid kind, that makes less than intelligent decisions. It’s also the same pride that pushes you to be better.
As you sit there with a bag of frozen peas on your foot, you think about your pride and question whether posting was the right thing to do. And even if it wasn’t, you would do it again anyway. And we may come up with our own reasons like “I have to train for BRR” or “fat and stupid is no way to go through life, Sundancer”
But really, would we make that decision if it wasn’t for those others? The ones who pass us and push us and smile while they do it because they are happy to be there with you.
Of course you wouldn’t.
You’re proud to be one of them.
Not BRR Training
16 Men started their Monday off right. And because the Q knocked out a training run late Sunday evening he had little interest in further running. So we didn’t do much.
Disclaimer was given, not sure if it’s legally binding, but it was given.
Mosey down to parking lot.
COP: IW, Low Slow Squats, LBC’s, Mountain Climbers all IC.
The Thang:
Mosey to rock pile and pick a rock that you can lift – a bunch of times. Head over to playground and circle up.
25 reps OYO of each exercise: Overhead press with rock, Curls, Goblet Squats, and Merkins
Repeat for a total of 4 times through.
Flutters x some, IC
Head to wall for peoples chair. While on wall first third head to playground for 10 pull-ups and return to peoples chair. Repeat with 2nd third and last group.
Repeat the whole things 3x through.
Back to rocks for 4 more rounds of 25 reps OYO of each exercise: Overhead press with rock, Curls, Goblet Squats, and Merkins
Return rocks and back to cars for Mary:
Dolly’s and Freddy Mercury x 25 IC
Done
Moleskine:
- Squid and Bodybag each chose their rock poorly, but for opposite reasons. Sometimes the rocks are just too big for 600 total rock reps and sometimes their pretty small.
- Lobsta Roll and Header were smoking through the reps as usual
- Joker has gone from being nowhere to being everywhere. The guy can’t stop working out now. We’ll enjoy his company while it lasts because he’ll be back off in the shadow’s before we know it.
- Madison, Paper Jam and Drive By were all knocking it out of the park this morning
- Witch Doctor appears to be hooked on F3. The guy is posting everywhere since he started a few weeks ago.
- O’Tannenbaum and Floor Slapper with both on time!
- Other stuff happened, but it’s late and I am tired.
Thanks to Smokey for the send off.
-Alf
Announcements: Bodybag organizing and Area 51 vs. Metro soccer game for the first weekend in November. Contact him for details.
SOFAWIB Pre-Blast: The Modified Kirk
My fellow site Q has apparently broken his toe putting on flip-flops or something.
In his honor, we’ll run The Kirk (with a twist) –
Run the mile from Old E to HT and back. Head on over to the Buddy Bench Playground.
– 7 pull-ups
– 14 burpees
– 21 merkins
– 28 squats
– 35 flutters
– Run to the football field, AYG suicides at 50 yd and 100yds.
– Run back to the playground, resume kirking.
That’s one round.
And yes, the swibbox will be there for your musical motivation.
If watching your site Q spill merlot repeatedly is your idea of good time, join us tomorrow for another edition of Area 51’s hardest and best workout. Olde Providence Elementary – rally at 0515, stretch your feet/toes, and launch at 0530.
5min reloaded
Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO on Tuesday morning.
We’re revisiting the 5min Intervals at I-pace. Last time we ran these at I-pace (Interval pace / 2 mile race pace – go here for details http://runsmartproject.com/calculator) was on the “Snapchance loop”, but we ran only one 5 minute interval and descended from there. Last week we ran these a tad slower at T-pace, but only got 1 minute recovery. Getting faster is all about Progression, so we’ll speed up the 5 minute interval to I-pace, do more of them, and build that VO2max endurance. Here’s what we’ll do.
- After an optional 0500 easy run, and 0515 easy run and drills…
- 3 x 5 minutes out & back at I-pace, 4 minutes recovery after each
- 3 minutes out & back at I-pace, 2 minute recovery – we’ll do these until 0605 or so then…
- easy run back to COT by 0615
The course will be new and one that we haven’t done Intervals on before. I’ll call it “the shoulder” and one that’s sure to please with scenery and some rolling elevation. Virtual Prize to whoever guesses where it will be. We’ll do the Intervals out & back meaning that we’ll start and end at the same location. For example, go out for 2.5 minutes, turn and then head back until 5 minutes is up. If you run both halves equally, you shouldn’t get passed by another PAX and we’ll all finish together.
“I pledge allegiance… to [The Wiggler]…”**
WIGGLER: SUMMER HOURS – 6:00 AM Start
“I pledge allegiance… to [The Wiggler]… of [Kenyon Slider]… and will not fight him… for creative control… and will defer to him on all issues related to the direction of [The Wiggler].’” **
Pledge to come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – back to school pace…
** Dewey Finn: School of Rock
BRR Training
The workout:
1 Lap
5×5 (R/L each)one handed swings with 10 merkins between each set
5×5 snatches (R/L each)with 10 CDD’s between each set
1 Lap
5×5 Goblet Squat with 10 Merkins between each set
10×10 lawnmower rows (R/L each)with 10 two handed presses between each set
1 Lap
5×5 Lunges (R/L each)with 5 one hand presses between(R/L each)
5×5 cleans (R/L each) with 10 triceps extensions between each set
1 Lap
6 MOM
Moleskine:
Great stuff today boys. Thanks for allowing me to lead and for digging in on some iron. It’s good to be a runner but it’s even better to be able to turn around and take your chances. Good to see that my buddies VooDoo and Chanel are leading such a good site. I need to come out there more as it’s a heck of a way to kickstart the week. Not much to report due to the low amount of mumble chatter.
Route 66 to Nowhere
With the BRR looming a mere 3+ weeks away, YHC’s goal was to kick the week off with some focused training…and that meant hills. After a quick disclaimer, 22 departed the gravel lot construction site that has taken over the DMZ AO. I’d say it’s only a matter of time before we have to relocate to the Arbo ABC. Seems to be the popular thing to do…but back to the task at hand.
The Thang –
Mosey down Carmel stopping at RTS for COP.
SSH x 25 IC
Mountain Climbers x 15 IC
Merkins x 10 IC
Mosey over to Sharon View and head down into the dark abyss that is Pellyn Wood. Stop at the intersection of Howland & Harbison for the explanation of the modified Route 66 to Nowhere.
Route consists of two legs.
Leg 1 – down Harbison and up the hill on the other side to driveway at top. 5 jump squats at the turn and back up to the start.
Leg 2 – down Howland to the sharp curve warning sign. 5 jumping lunges at the turn and back up to the start.
Split the PAX at the start to reduce congestion. Exercise de jeur for the Route 66 = burpees. Complete 1 leg – 1 burpee, second leg – 2 burpees, third leg – 3 burpees…and so on, alternating legs. Goal, and overall point of the Route 66, is to get to 11 burpees. YHC called time at 6:05 with the PAX completing anywhere from 6-8 legs / burpees. More like Route 28 to Nowhere, but that just doesn’t have the same ring.
Mosey back to the launch stopping at RTS back lot for a little Dolly (30x IC). That’s a wrap.
Ye Old Moleskin –
Tried to keep it simple this morning and get a little more running than usual at DMZ for those looking forward to the BRR. Mixed it in with the best hills that this AO has to offer. For those not participating, I imagine you all are emailing Turkey Leg as I write this to see if there are open spots – if this is what training is like, how can you resist? According to the watches out there, the PAX got in anywhere between 3.5 and 4 miles depending on the number of legs completed. Nice work men. There was a lot of heavy breathing going on around 6am on those hills – definitely by YHC. Surprisingly though, I think it took almost half the workout for Runstopper to lose the shirt. I could have that wrong though since we were sans street lights and head lamps. #notcomplaining Nice to see the PAX getting into back-to-school shape – only took 2 tries to form a single file line and count off prior to the mosey back to the launch. #impressive Had some phone issues recording the names in COT, so sound off in the comments if I missed you #Qfail. Enjoyed it, men. Thankful for the opportunity to lead and start the week with some good work with a great group of guys.
Thanks to Chelms for the takeout.
Announcements –
*A51 in search of a mud run Q.
*All PAX – if you need to drop during a workout, let another PAX know. We may or may not have started with 23 today and ended with 22. 95% return rate is good, but the goal is no man left behind.
Displacement, courtesy of The Transporter
Posted on behalf of The Transporter
8 gents kicked off this Saturday morning in style with several rounds of 7’s and 11’s
Warm Up
- 25 SSH
- 15 Merkins
- 20 Reverse Lunges
- 25 IW
Main Event
Mosey around the school to begin a round of 7’s on the hill
Burbee’s the top,Squats at the bottom
Moving quickly from there to the stairs with a set of 11’s
Box Jumps at the doors and Supines near the bridge
Took a short mosey over to the rock pile to do 2 sets of 11 Curl to press, 7 staggered merkins followed by 11 LBC’s in cadence
Mosey down near the track with a quick bear crawl across the bridge to do 2 rounds of 7 single leg squats and 11 dips.
Mosey over to the field where we did an indian hop and a quick lock horns push and back with 10 burbee’s on the turnaround
Moseyed back, hit the school wall for a quick people chair than back to the lot for a short round of 25 LBC’s and 35 Russian twists.
Moleskin
Overall great morning and the Lawson crew showed up in two cars only missing one of the crew who apparently “Scotched out” of the commitment he made.
From Ice9:
The Transporter is quickly becoming a beast. For those of you that used to feel like you were as fit as he was, and are now cleaning his dust out of your teeth, his secret is open: he posts during the week, too.
Here are some additional workouts to consider:
- Monday: “Flash” at Nesbit Park in Waxhaw at 5:30.
- Tuesday: “Swift” and “Bagpipe” at the Vine Restaurant in Ballantyne at 5:15 and 5:30
- Wednesday: “Dromedary” at Marvin Ridge High School at 5:30
- Thursday: “Rebel Yell” at Stonecrest shopping center at 5:30 or “Devil’s Turn” on Rea road at 5:15
- Friday: “Overdrive” at Sun Valley middle school at 5:30.
Also, check this out if you are still new(ish): http://f3nation.com/10-steps-for-a-new-guy-in-f3/. Get on Twitter especially so you can get workout notices.