Wait, Wait Wait….Merkins THEN The Mountain?
4 KB’ers began their swinging metal routine when 10 minutes later out of the darkness arrives the Rebel Yell Q-of-the-day, Semi Gloss, who claims he was on a mission to find ‘rocks’ for the work out. Be honest with yourself, the only rocks you saw this morning were the ones you left behind Carmike Cinemas via “The Semi Gloss”. No wonder we kept in front of the theatre all work out. 12 pax in total endured what Semi Gloss brought to the table…which included lots of running and suck. – Spack
The Thang.
Mosey over to parking lot
COP
30 X SSH – Cadence
20 X Mountain Climber – Cadence
20 X Slow squat – Cadence
15 Burpess OYO
Mosey to back of shopping center.
Run to each speed bump. 15 Merkins
Plank o rama
Indian Run the whole way back to the movie theatre from the other side. (yep, we know why – Spack)
Mosey to lot in front of movie theatre.
Partner work – one person runs to the hydrant while the other person does Merkins, switch other person runs. Goal is 100 total for the team.
AUDIBLE – Run to sign while other person does LBC’s 250 this time.
Mosey to Mt Kilimanjaro – Tiger Rag ladder – 11 squats at the top 1 merkin (variation inclined merkin) at the bottom.
Protractor work while everyone recovers
Complete with a few minutes of Mary.
5 Cherry Bombs OYO
20 X Rosalita’s – Cad.
Protractor work
10 Burpees OYO
Moleskin.
YHC was running late to the Pre KB workout. It was noted that Bulldog found this unacceptable. Was doing research on the workout to make sure it lived up the infamous hat. The workout began easy enough with some various amounts of Mumble chatter. Mostly from Spackler who didn’t appreciate YHC’s form. To be fair I was up studying all night to make sure I had the cadence down. Lots of talk surrounding the 15 Burpees and questioning the Q’s decisions. Had bulldog give me a 10 count which further added to the unacceptable items I had done before. There was almost an audible called during the Merkin-fest on the speed bumps but we persevered #stickwithwhatyouknow. The indian run had me back in the good graces with the men again and it allowed for a little muble chatter. Called the Audible on the partner work but not before TR asking for more LBC’s. Saw the higher hill and decided to make a change mid-way through. Was again called out about the Jacobs ladder but we pushed through anyways. Even though Radar was not there the Cherry Bombs went off anyway. Multiple question from the PAX’s forced YHC to demonstrate several times.
Announcements
3rd F – Finishing up book “fight”. Next book is Limitless Life Chick Fil A – Arbo. Bulldog QIC. Stand after centurion – Panera – QIC Purple Haze
Mud Run Time Trial – Outland location on Saturday, Feb 15th
Hydra fun handout
2 ran in, 1 did a pre-kettlebell warmup but when the 5:30 bell sounded, ten faithful began the fun handout. It went something like this:
Warmup: 2 Laps with 10 merkins after each lap and PLANK while waiting
COP at fields: SSH x 25, IW x 15, MC x 25, Diamond Merkins x 10
The Thang: Line it up for 50 yard There and Back Pyramids (5,10, 15, 20, 15, 10, 5)
THERE: Burpees, Heels to Heaven, Merkins, LBC’s x 5
BACK: Burpees, Heels to Heaven, Merkins, LBC’s x 10
THERE: Burpees, Heels to Heaven, Merkins, LBC’s x 15
BACK: Burpees, Heels to Heaven, Merkins, LBC’s x 20
THERE: Burpees, Heels to Heaven, Merkins, LBC’s x 15
BACK: Burpees, Heels to Heaven, Merkins, LBC’s x 10
THERE: Burpees, Heels to Heaven, Merkins, LBC’s x 5
BACK: Merkins x 20 and then PLANK while waiting
INDIAN RUN AROUND SCHOOL (1/4 mile)
PLAYGROUND: Partner Up (10 Pullups, 20 Decline Merkins, 20 Old School Situps) FLAPJACK
CONCESSIONS: 30, 20, 10’s (30 Dips, 20 Step Ups, 10 Burpees) – 2 ROUNDS
BACK TO FIELDS: THERE and BACK ONE MORE TIME
START: HEELS TO HEAVEN x 20
THERE: LBC’s x 20
BACK: PLANK while waiting
PARTNER UP FOR PRAIRIE FIRE MARY (10L, 10C, 10R)
MOSEY TO PARKING LOT AND CIRCLE UP
TWO-MINUTE PLANK TO FINISH
46 minutes: That’s a wrap – 1 minute of overtime!
COUNT OFF – 1,2,3,4,5,6,7,8,9,10
NAME-O-RAMA
ANNOUNCEMENTS (get your Valentine’s Day reservations made!)
BALL OF MAN (take out by Gummy)
Moleskin:
A tweet was sent out Wednesday that promised fun. YHC did his best to deliver. The fun we had doing a pyramid a couple of months ago was brought back for a repeat performance. Several of the pax missed the last go round so it was a first hydra there and back pyramid experience for them. The squish, squish, squish sound of the fields on a 32 degree morning made for a cold wet one while motoring through the There and Backs and made the LBCs and Heels To Heaven super wet gloomy fun. It was good to see Yankee back at ole Hydra.
On the day, we ended up rattling out 100 Burpees, Merkins, LBC’s and Heels to Heaven and traveled about 1.5 miles. Kirk and Hopper were strong out there on the pyramid and Mallcop was a machine as well considering he started at 0500 in a self-led Kettlebell workout (uh, okay you earned extra credit even though you rolled out at 0600 due to your corporate obligations). Considering Gummy bookended the workout with a 2 mile run in and run home, that was mighty strong today! Hacker came in for I believe his 3rd straight week of Hydra handout and showed he is a force to be reckoned with as he has been F3’ing it for over a year…how many months has it been Hacker since your first post to The Rock. Gecko was his usual force and High Tide who has the shortest distance to travel to OP came rolling in LATE. I believe it was to avoid the warm-up laps as High Tide has mad it known he is not a fan of running. Come on High Tide, it’s not so bad. Gullah came to play at Hydra. I think he felt bad for putting me through one mega pain handout on Saturday at Olympus. That is a great kettlebell workout with cardio sprinkled in. No joke and a Saturday workout everyone should post for and check out!
The pyramid zapped energy out of the gate and the pax held on to complete the game plan. The final touch of a 2-minute plank showed that planking is no joke. An article in Men’s Health last week identified three tests to determine life expectancy and how passing them is a sign of strong core. They are: 2-minute perfect plan (straight line back and legs with arms fully extended), your waist line is no more than 1/2 your height, and you can sit down on floor and get back up without using hands, elbows, arms…Try them out. I tweeted this article out last weekend if you follow me on twitter @jasonhilliard
It was a privilege leading the pax today. I have been doing an every 3 week rotation for a bit and have others stepping in on the 2nd and 3rd weeks. We have workout Q’s booked up through March but have openings I will be looking to fill in Apr, May, June in coming weeks. Let me know if you are interested in leading a Hydra workout. Gummy joined the Hydra Q rotation and laid out a great one a couple of weeks ago. Donkey Kong is co-site Q and comes to smack folks around pretty good on his days and 49er, our long lost co-site Q has been seen recently crawling out of his cave from winter hibernation and will be leading Hydra soon.
Well, that’s a wrap. Until the next gloom,
Bugeater
Variety Is The Spice of Life
13 PAX posted for a fast-paced, wet, 45 minutes of pain.
The thang:
Short mosey to rock pile. Choose a rock. Mosey to parking lot for COP.
COP
- SSHx30 (cad)
- Mountain climber x30 (cad)
- Double press double jump burpees: 10 OYO
- Merkinx15 (cad)
- 15 bicep curls
- 15 tricep extensions
Mosey to hill by soccer fields, drop rocks at top
Triple Nickel:
- Start at bottom of hill with 5 Carolina Dry Docks
- Run to top of hill
- 5 Double press double jump burpees (1 rep)
- 5 reps for Triple Nickel (plank at top after burpees)
Get rocks, short mosey to pavilion
15 curls/15 shoulder press
Find a bench
- 15 jump-ups
- 15 dips
- 15 derkin
- 15 curls/15 shoulder press
- Repeato
Plank: RAH/RLH/LAH/LLH/6 inches (Two 10 counts)/Regular/5 merkin
20 bicep curls
Mosey to long parking
Down-back
alternate exercises between islands: Bear Crawl/Burpee Broad Jump(Plank at far end to wait for PAX)
Back to start with same exercises (approx 200 yards each way)
15 bicep curls
15 skull crushers
Partner-up
Down-back with partner: start with partner merkins to 6. Run to far end. Partner merkins to 6. Run to start end.
20 bicep curls/20 overhead presses
Mosey toward rock pile
Stop for 20 squats prior to bringing rocks home
Tabata:
60 seconds LBC/20 seconds rest/60 seconds Burpees/20 rest/60 seconds LBC
45 seconds of Burpees to shut it down
Moleskin:
It was a nice morning with the light rain and moderate temperatures. Quiet in the pre-workout circle. Radar, who completed 3 mile pre-run with Purple Haze, lightened the mood and got the PAX laughing. Next came the pain. YHC’s focus was to keep the group moving. We covered approximately 2 miles total. The Triple Nickel got the heart rate up and the pavilion work kept it there. The 400 yards of rotating Bear Crawl/Burpee Broad Jump was pure pain. YHC was going to audible a mosey back to the start when Radar firmly requested a repeato for the return to start. Great work by all PAX to complete this. YHC was feeling smoked. Directly into the partner merkin down/backs just kept the party going. Finished strong with tabata. YHC took us out in BOM. Referenced 2 Timothy 1:7—For God did not give us a spirit of timidity, but one of power, of love, and of self-discipline.
Very strong work out there today by all PAX. Honored to lead this group and hope to do so again. T-claps to Madame Tussaud for repeated posts since first post a few weeks back and to Soul Glow for wearing a Swimming and Diving shirt in YHC’s honor. Did I hear Young Love hard commit for Go Ruck? Aye.
Announcements:
•Blue Ridge Relays. Contact Baracus if interested. Trying to fill 4th team.
•Go Ruck needs a few more PAX. See website for details. Dora is contact.
•Mud Run Time Trial: 02/15/2014. Outland at Sun Valley HS. Look for preblast for more info.
Preblast: Devil’s Turn – Ranger Test (revisited)
It was roughly 3 months ago that the men of Devil’s Turn took on the Ranger Physical Fitness Test (RPFT). YHC still has the sticky note with the results of the last test and it is time to check in and see the progress.
Even if you did not join us last Halloween for the RPFT, show up this time to get a baseline for the next installment of the test. It is a great benchmark for future progress.
The adjusted test is comprised of 4 parts:
1) 2 minutes of perfect form merkins
2) 2 minutes of full sit-ups
3) 5 mile run
4) AMRAP pull-ups
The proposed 5 mile loop is included below. To get in the pull-ups, we will stop at mile 2.3 at William R. Davie Park (D on the map). After restarting the timer, we will continue past South Charlotte Middle School and onto our standard path back to the start.
The idea is to max out on each of the events to determine your current fitness level.
Here is the rough schedule:
Begin: 5:15 at Rea Rd. and Bevington Pl (warmed up and ready to go)
Push-up Challenge: 5:15 – 5:17
Sit-up Challenge: 5:18 – 5:20
5-mile Run Challenge: 5:20 – 6:15 (with stop for pull-ups @ William R. Davie Park)
End: 6:15 convene for COT
See you in the gloom!
F3 Short Track Series – Presented by Busch Racing
The Thang:
Moderate pace Mosey to Davie Park
Halfway point – 50 Merkins
Partner up into 3 or 4 man groups
Entrance – 20 dry docks and squats until everyone gets there
Enter F3’s Short Track sponsored by Busch Racing
Group 1 races around the parking lot oval
When finished go straight to 20 pull-ups
4th/Last place person in the race does 20 burpees, 3rd does 15 burpees, 2nd does 10, winner does Merkins until all burpees are done
Then line up in the Grandstand to watch/cheer/heckle the racers on the track while doing either Dry Docks or Merkins
Then line back up for your next race and repeat the above fun X 5
Fast Mosey back to South Charlotte
Every 40 yards stop to do 20 Diamond Merkins, next 40 yards stop for 20 Merkins and repeat all the way back
All you got sprint to the end of parking lot – 20 Merkins
Squats until everyone catches up
All you got sprint to the end of the parking lot – 20 Diamonds and hold 6 inches
All you got sprint to the end of the parking lot – 20 Merkins
20 squats
On your 6 for the extended protractor straight into flutters straight back into extended protractor
9 Kettle Bell Fever participants for a Bulldog led workout passing the 50lb bell clockwise after each new exercise. A flyer of Radar and Purple Haze came through halfway to check TR’s form on his Shwings…they approved and made their way back to Anvil for their morning pain dose from Mermaid.
The rain and cool temps kept some men in their cozy fartsacks today, so DV was a bit lighter in numbers than usual…but the men who showed up were mighty warriors and made up for it! When YHC made the call for 50 Merkins, there was much questioning of the Q’s choice in number…many asked if it I was sure that I didn’t mean 15…no sir, fity it is!
The partnering up was interesting as TR wanted his fast bunch to be together thinking they were taking on other teams…but when it was revealed that they would race each other and what the punishment for losing would be, he wanted to choose differently since he would be facing Fletch and Header! The men truly did go all out and the races were quite fun to watch…especially the TR, Header, Fletch group that was always super competitive and TR surprised many showing that he was not all beefcake and that Fast Twitch had indeed given him some new smoke boots! YHC was trying to keep up with the likes of Bulldog, Spackler, and Salt Lick and they definitely threw the gauntlet down at “Go”. Donkey Kong decided to not even do a single sprint, relegating himself to last and just started doing burpees when his team started their racing…only DK! Everyone gave their all, the speed and strength amongst the PAX has definitely increased over the past many months and I am thankful for all the hard work and encouragement everyone gives out there! There was much O2 deprivation giving YHC some joy that everyone was getting their monies worth!
Pax must enjoy 20 and snowy more than 40 and rainy.
5 pax gathered next to the movie theater in Stonecrest for their weekly pilgrimmage to The Maul.
The Thang:
Mosey in front of the movie theater for a warmup COP
SSH X 25
IW X 20
Slow Squat X 20
Peter Parker Merkin X 10
Ski Abs X 15
Mosey to the fountain for a ladder
20 Wall Squats
20 Derkins
20 Dips
20 Wall Jumps/Step Ups
Run a lap around the nearby stores
Repeato with 30 reps of everything
Repeato with 40 reps of everything
Repeato with 50 reps of everything #crowdpleaser
Mosey to the south end of the mall
Wall Climbers X 10
Lap around the islands
Heels to Heaven X 15
Wall Climbers X 10
Lap around the islands
Rosalita X 20
Dying cockroach X 15
Mosey back to the lauch point
Freddy Mercury to finish out the clock
COT
Moleskin:
YHC was sitting in the parking lot by himself at about 5:25 worried that he would be performing a Han Solo post. Luckily 4 cars arrived by 5:30. If memory serves, The Maul had 7 pax post last week during Charlotte Snowmageddon 2014. Perhaps that weather is preferable to 40 and rainy?
If Frehley’s Comet had shown up, YHC would have offered him a last minute Qing opportunity to make it an even 4 for 4 on his birthday week.
The pax that did show up were up the challenge at hand. The 4 exercise 20, 30, 40, 50 ladder was no easy feat but the pax beasted through it. T Claps to all.
Sometimes a small group is advantageous, as it opens up several more options that would be impossible with a larger group. Today, that was the wall climbers. Many pax have obstacle races coming up in the spring and this was a good way of practicing.
Announcements:
Last week to sign up for the custom GORUCK Challenge on March 14.
Mic Check on Q next week.
Right Turns Only in RainTree
Nine of South Charlottes Finest entered the friendly confines of South Charlotte Middle School ready to hit the ground running. It was obvious the pax wanted to get moving as the winds began to whip so we launched right at 5:15 grabbing 2 of the Pax from their Cars on the way out. YHC led the pax through a tempo warm up lap to unveil the 1.75 Mile course through Raintree which was to be our track for the morning. The plan was to do called exercises at each Right Turn during the warm up Lap so if we got separated during the interval work all would know the route. That would not become an issue as all of the pax worked hard to stay within earshot of the leaders. Warm up lap consisted of 10 merkins, 20 squats, 25xSSH IC, 15 merkins, IWx25 – Warm up Done.
The 2 laps of Intervals would begin with the long stretch along 51 to Raintree – Work was to be done at 5K Race Pace – Recovery Jog from Turn to turn – Repeat for 2 Laps. Brief Plankarama to regroup following second interval and then dash to the parking lot for 2 minutes of Mary – LBC x25 The Flutter x25
All in Mileage 5.12 miles
Namarma and COT Followed the Workout (taken out by Chelms) – Lifting up your brother in our Prayers
Moleskine:
Very Strong group of Runners out there this morning. With 3 site FNGs (Hannibal, Gummy and Swiss Miss) the pax was pushing it during the 5K pace interval work. Keep coming out guys. Not a ton of mumblechatter out there that I could hear – again the wind was whipping and at 5k Race Pace YHC was trying to keep the breathing regulated. If i missed any backblast gold – please post below in the comments. Turkey Leg, Frasier and 49er were bringing the heat during the intervals with the rest of the Pax pushing the pace to keep them close. Solid effort by all – we’ll revisit this course, possibly running it the other direction Nascar style.
As Always – an honor and a pleasure to lead the men of F3.
Announcements –
Sign ups for BRR are ongoing – contact Baracas if interested
See Weekly email regaring Mud Run Time Trials 2/15 at Outland site
Skunk you very much
Didn’t notice whether Harley planted the SF, but with SF or VSF – 27 mostly willing participants set out in the Tuesday morning gloom at SkunkWorks for a bit different variety of KB workout. Patterned this one after Combine, and more specifically — borrowed heavily from a Swamp Fox Q’d beatdown there; and it went a little something like this….
Thang:
Abbreviated COP:
SSH x 13
H-R Merkin x 13
20 2-hand KB Swings
Mosey to Cov. Church Lane, Drop the KB for 0.6 mile AYG run around the church.
Some plankorama when we finished.
Rack ’em/Stack ’em & duck walk with KBs about 1/3 mile or so to lots on Fullwood Rd side of church
20 KB Swings – 10 burpees OYO
80 yd AYG run down & back
20 KB Swings – 10 burpees OYO
80 yd AYG run down & back
5 push press R & L, 10 goblet squats, 10 KB Swings
40 yd AYG run down & back
5 push press R & L, 10 goblet squats, 10 KB Swings
80 yd AYG run down/back
20 KB swings, 10 burpees OYO
80 yd AYG run down/back
Louganis w KB x 13
5 renegade row R & L, 10 goblet squats, 10 Upright Rows
40 yd AYG run down & back
10 renegade row R & L, 20 goblet squats, 20 Upright Rows
80 yd AYG run down & back
20 KB swings, 10 burpees OYO
80 yd AYG run down & back
Not sure exactly what we did at this point nor if the above is 100% accurate; but we also worked in the following 6MoM exercises with KBs:
Flutter w/KB press x 13
Russian Twist w/KB x 13
Dolly w/KB press x 13
40 yd AYG run down & back
Rack ’em/Stack ’em & duck walk w/KBs back to high school lot for COT
Moleskine:
The mumblechatter about too much running for SkunkWorks started Monday evening via Twitter and even last Friday when YHC threw out some bait in the Kevlar backblast. The chatter abated quite a bit after the AYG run around the church. It’s no small task to silence this famously boisterous SW pax, but there was at least enough O2 deprivation throughout to lower the volume of banter significantly.
While we did a lot more running than SW is accustomed to, I think we did a fair amount of metalwork. Bananas commented that there was sufficient swings and such mixed in. YHC’s shoulders are throttled from the upright rows for sure.
Great crew of men out there today. Welcome to Header’s brother, with us this morning from Philly. Animal, YHC decided (exercising workout Q privelege), is his F3 moniker. Come see us again soon for some more Charlotte-style brotherly love. Aye!
Also – great to have ‘FNG to SW’ appearances from Champagne, Purple Haze & Spackler. PH figured it was time to show TR that the hollow-chested, pencil-armed stereotype of the Fast Twitchers was not true. Strong showing for all 3 of you. Spackler was flying on the run around the church and the AYG runs. And T-claps to Champagne for skipping COT. It’s M. Champagne’s birthday; and he hustled home to bring her breakfast in bed….or something like that. Don’t make it your last SW appearance fellas.
Also, T-claps to Brown and Alf for posting and fighting through injury and to Hair Band coming off IR himself. Thanks to Header for the strong prayer to closeout COT.
Read a quote this morning from a guy named Tim Keller that I needed to hear, and thought maybe one or more of you would be encouraged by it as well:
“The best defense to the lies we hear from within our hearts is the rehearsal of truth.”
Thankful to be numbered among the pax.
Prepare for the Challenge
7 Men Posted at SPEARHEAD with 1 Goal in mind; “Get us ready to handle a GORUCK Challenge”. It was time again to spice it up a little bit and try a few new exercises that may make it on the Cardre’s list for Feb 7th GRC or F3 Custom if you are doing any GORUCK events soon, there is nowhere better to prepare your body for what you are about to go through…
The Thang
Coupons: Telephone Pole, 2-Man Log, 65lbs Sandbag, 50 Foot Rope and a Football
ALL Exercises Performed with Challenge Weight + Ruck
On Your Belly, On Your Back, On Your Feet
In Cadence: “On Your Belly” (Forward Leaning Rest Position)
“On Your Back” (Swivel from Forward Leaning Rest in one motion to Laying on Back)
“On Your Feet” (Similar to Turkish Get Up)
Cadence went as Follows: On your belly, On your back, On your feet. During this cycle, we would pause and perform exercises at key moments of the cadence
On your belly, on your back on your feet x 26
On your belly…Merkin Wave x 15/ Elbow Plank Wave – up to Regular- down to Elbow Planks x 10
On your back…
On your feet…Squats Wave x 20 / Monkey Humpers x 50
Repeat for 15 Minutes
Dead Man Drills: Sprint 1/8 mile
– Every Man gets killed off (one or two at a time)
– Pax has to figure out how to carry that human 100 yards
– Pax not carrying had to carry Sandbag and Lunge Walk
– 4 Rounds = 400 yards of Dead Man’s Carry
Field Work:
Partner Bear Crawl x 100 Yards
Football Game
– Pax Line up on End Zone
– 2 Pax play Pitch and Catch to 35 yard line and back
– ANY DROPPED PASS = Infraction
– Infractions for each dropped pass x 3 (8) count Body Builders
– Pax not playing ball had to do series of exercises
Round 1: Squat with Ruck Press
– 4 dropped passes
– 12 (8) count Body Builders as penalty
Round 2: Front Squats
– 2 dropped passes
– 6 (8) count Body Builders as penalty
Round 3: Bicep Curl with Ruck
– No dropped passes
– Merkins x 20 as penalty
Round 4: Tricep Extensions
– 2 dropped passes
– 6 (8) count Body Builders as penalty
More Field Work:
Low Crawl WITH Telephone Pole and Log x 50 Yards
The Shimmy, Shim, Shim x 30 yards
Backwards Bear Crawl WITH Logs x 50 yards
TUG OF WAR – 2 Rounds
Team 1 Wins first
Team 2 Wins second
Call it a Draw as time expired
COT
Moleskin:
Outstanding work from the Pax today. T-Claps to Flo Rida as he carried my 235 frame 100 yards non-stop #BEAST, Double Trouble for coming out and making it through the grind, also being strong enough to hold himself up for 100 yards while others carried him (it is extremely hard to be carried in the way he was being carried) #mansgotheart!, Liquor Cycle for coming out despite being injured #restupfool!and all the rest of the Pax. You guys make it great to be a Q.
We got all sorts of nasty with some GORUCK type exercises. These kinds of exercises do more than test your cardio and strength; they test your mental fortitude. Unnatural and Uncomfortable moves like low crawl, duck walks, partner carry, shimmy shim shim, etc. make your body think twice because it isn’t familiar. They make you want to quit while your mind races constantly thinking “when is this going to be over”. Additionally they are extremely tough to accomplish and take a long time. This is the kind of training that you need in order to prepare yourself for the Welcome Party and the long ruck with log 15+ miles under weight (btw, there is also PT along the way) at the Challenge. Simply strapping on a Ruck and attending a normal workout is good for cardio and strength, however your body also needs to prepare itself for what you are about to put it through.
– Shoulders need to get strong by carrying logs and poles
– Back needs strength training for partner carries, log work, etc.
– Feet need to get MANY miles under a Ruck in order to be assured you have the right socks, clothes, gear, etc.
– Joints need to be ready for awkward movements
– Elbows and Knees will need to get used to crawling
– All muscles need to be ready for complete fatigue
– Rucks and gear needs testing
– Getting use to being wet or in water with Ruck
– Etc…the list goes on and on…
As always it is an honor to lead you today.
Respectfully, The Hoff
Bagpipe Barrage in the Garage
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.