QIC: Blue Screen
Pax: Fuse Box, Swimmers, Loafer, Shop Dawg, Schnitzel, Flanders, Mayhem, Sledge-O-Matic, Posse, Bunyan, Ice9
Pre-Stretch
Arm circles
Calf stretch
Running stretch
Jimmy Dugans center right left
Right hand/Right foot and pull leg up and back
Side straddle hops
Mosey To health clinic
Grab rocks
Run to Hickory Tavern and back
20 rock chest presses
Run
20 rock overhead presses
Run
20 sit up presses
Run to Petsmart
4 corners
10 Center chin-ups or durkins
Corner 1 20 jump lunges (1 is 1)
Corner 2 5 Burpee’s
Corner 3 10 big boy sit-ups
Corner 4 5 T-merkins
Run to neighborhood and left to bottom of cul-de-sac. Run backwards/karaoke alternate top of cul-de-sac and @ each light x5 Whatever you choose… leg exercise. Side lunges speedskaters jump squats
Back to Petsmart
20 donkey kicks
Run to curb and back
Repeat twice then COT
So YHC’s creative juices are not flowing this morning so sometimes a BB title just needs to call it like it sees it. A solid 11 Pax showed up including Hops who had HC’d to YHC the night before. Good to see you Hops, it had been a while. A couple of guys inquired about Madame Tussaud’s whereabouts since he had HC’d the night before as well. Apparently like a married woman who would rather catch up on “This is Us” as opposed to other evening activities, Madame let YHC know that he was up with a headache and would not make it. Seeing as he is on the other side of Covid, Patent Pending and I decided to give him a pass this time. YHC slow played the disclaimer a bit waiting on stragglers and a couple of other guys who had indicated that they were posting, but at 5:31 Chipotle basically said he was starting out with or without us. Big Tuna let it be known that he was finishing at 6:15 and would not make up YHC’s disclaimer delay on the backend. Fair enough. Off we went.
The Thing:
Warmup in the HT parking lot: IW, Potato Pickers, Hillbillies, SSH, Mtn Climbers into yoga stretch. YHC instructed Wingman that it was pertinent to place the foot on the outside of the hand and not inside. Makes a huge difference I am sure (insert eye roll emoji from Wingman here).
Now that we were warm time for the main event. Mosey to the bottom of the Uwharrie Bank parking deck. Here we would do a triple nickel adjusted for inflation. 5 donkey kicks at the bottom, run to the top for 5 burpees then repeato with 10 reps and repeato with 15 reps. Thanks to Wingman for leading the finishers in LBC’s while everyone finished. Nice work all in finishing these out.
Now on to the rockpile at the office building next to Ballantyne Commons and everyone grab a lifting rock. Count off in teams of 3 for some variation of grinders. 1’s stay where they are and do curls, 2’s walk to the end of the parking lot by the street light and do tricep extensions and 3’s walk from one group to the next holding rocks overhead in rifle carry. Big Tuna made a great call that we start on the other side of some water on the parking lot that whether it was frozen or not would be slippery. Way to look out for the Pax and keeping the Q safe from litigation. Once the rock rifle carriers got to a group the groups flapjacked so that each group rotated through each exercise several times. A few minutes of this and YHC called time and switched the exercises up to be squats and lunges with rocks. The third group still rifle carries between groups. A few minutes of this and it was time to put rocks back gently exactly where we found them and start back to launch.
Part of the group made it across Rea while the other part held back waiting on a car to pass. Those of us who made it across settled into some Al Gore while the remainder crossed. Still holding Al Gore and still waiting…no cars but still no sign of the rest of the group. At this point we realized they may or may not have intentionally been holding back to see how long we would hold Al Gore like idiots. Eventually everyone crossed and we continued. One last stop at the wall by Firebirds for some wall sit and air presses. YHC counted 50 at which point some guys stopped thinking that was it but what’s this…YHC still counting air presses so back on the wall to keep it going. Was going to stop at 60 but Wingman asked “What are you doing?” so YHC added a few more for talking in class. Finished mosey to launch where Regal had not paid the light bill and darkness had settled in.
Moleskin:
Solid work by all. Hopefully everyone got a good workout in as YHC tried to hit a little bit of everything: running, cardio, upper body and lower body. But there was still solid mumblechatter throughout on topics that ranged from boot warmers that also work on gloves, yard drainage, running tights keeping everything in place, how there are different guys that post at Stonecrest on Wed and Thurs, how blood flow to hands and feet slows at age 40 making those parts awfully cold, etc, etc. Side note, keep Jerry World’s family in your prayers. He moved from Texas a few months ago and still has lots of family there affected by the crazy weather.
Announcements:
DICCS -given to include all the regular stuff
Warm Up
Mosey around large lot and up stairs to front of school
Mosey down road in front of school to first lot on right in front of Middle school
The Thang
Web to warm up Core
1 Dry Dock ( increase by 1 until we reach 10)
4 Big Boys ( always)
4 LBC or Pistol LBCS( increase by 4 until we reach 40)- Chicken calls out pistol or regular LBCS or a combo of each.
Mosey down road and take a left at the gate to the gravel lot that leads up to the baseball/softball fields for some fun
10 Bomb Jacks at gate and run to fields on path for 10 jump squats- repeat 3 times and circle back for the 6
Mosey to lot in front of school across the road for another fun filled web
1- Mike Tyson ( got to 7)
4 Bear Crawls ( got to 28)
Mosey down trail behind school and near practice fields then cross road where buses are back into large lot where COT is to finish the web from heck!!
8- Mike Tysons ( got to 10)
32 – Bear Crawls ( got to 40)
Mosey to top of lot to a parking island for sprint/burpee/mosey cycle
At top island complete 3 burpees then mosey down parking lot to next island for 3 burpees as a group. Once all PAX is finished we sprint-fast pace mosey back up lot to parking island for 3 burpees- Rinse repeat 3 times ( ughh).
Mosey back towards COT and stop a another parking island for slide over curve merkins
plank on curve and complete a merkin then slide over – go right 7 times then left 7 times HOLD PLANK.. go right 5 times and then left 5 times HOLD PLANK… Recover and mosey to COT.
With 1 minutes left sprint up lot to parking island and mosey back down to COT.
Moleskin
As always I love leading this group of men and leaders within our community and today was no different. I must say I was little nervous as I have not been to this site in quite sometime for whatever reason. This site has a lot to offer so when Premature asked me to switch due to a injury to Deep Dish I was like helllllll yeaaaaaa lets do this.. Few call out todays.
Soft Pretzel- Beast mode ( not sure if he even broke a sweat)
Tanyatine, Noonan, Schnitzel and One Star crushed it today.
The Wildebeest were out in force today ( Premature, Sugar Daddy, Mad Dog) only missing one injured Beest in Carb Load – get well lad we miss you bro.
Announcements
Soft Pretzel was out 6th man actually 5th man but we stepped up- has been with F3 since 2012- WOW.. Has a wife and 2 daughter and got his name cause he is front Philly. The guys who gave him the name are MIA and the guy who brought him out (Hokey Stone) is MIA- Reminder to all reach out to your brothers.
Mayhem- Might be organizing a trip to Brunswick county NC to help with the tornados. If you feel led to help reach out to him he might be heading down Sunday-Tuesday.
Rice and Beans is tonight and there are a few slots open.
Friday morning at 6am Last Call is launching at same spot as dromedary – Das Boot is leading and it will be great especially if you like pickle pounding– lol
Rooster is coming March 13th — get ready boys- 5 man relay, full marathon- last mile whole team runs together
Blood Drive this Friday SOB at the YMCA— If you can give reach out to Mighty Mite
Mad Dog- Took us out and nailed his message as always- appreciate you brother
It all started last week when Banjo asked me to help him find a Q because of work travel. Little did I know that it would turn into a split Q after swapping with C3PO.
Regardless I’m happy C3PO was able to fill a gap for a fellow pax so quickly and I’m happy Banjo is back on the bandwagon and posting again. It was shockingly sunny so the mood was already going to be at an all time high for the last few days.
Banjo covered DiCCS. One FNG. Let’s roll.
THE THANG
Mosey to lot. Circle up for some warmup exercises and stretching. Followed by 4 corners and back to the center. Lots of confusion on which corner is which but successful none the less.
Mosey to basketball courts to see 8+ basketballs on the ground and a bottle of hand santizer. Also this would known as the place Wrigley would see what is my true kryptonite. Split up into groups, smattering of laps, challenges, awful jump shots and even worse layups. Fun was had. Mosey to put the balls back in Banjos whip and I take over…
I’ve been trying to get my boys more comfortable with CC & IC counting. I tell them “more than half the adults are horrible at it, you will be fine!” I have been warning them that a Q was coming up that they would need to help call exercises and they were a bit nervous. Assuming all the kids, except maybe Rock, would be a bit apprehensive I thought we would ask each of the kids to just call one exercise and to count it off. It worked! I think…
Several of the kids stepped out of their comforts zones and dad’s should congratulate them. Little milestones and soon enough they will be Qing…
Threw in more exercises, challenged dads a bit with some 20 x IC 6″ plank jacks but we kept it moving. Mosey back to COT, Banjo called a few exercises with 90 seconds to go and done!
MOLESKIN
The kids did great and welcome Sugar Daddy’s daughter Sugar Poo!
This kids group is special and my boys love it. If you haven’t brought your kids, why? Serious question. The Qs always do a great job keeping it light and focusing on the relationship of what’s actually happening. Well done all around.
Thank you Banjo for taking us out!
5 pax joined me a for at Watchtower that even Damascus would understand. Sometimes simple is better.
Warmup:
We moseyed in front of the school down the sidewalk and hung a right to the bus lot.
10 ssh
10 merkins
Calf stretch
10 low slow squat, let’s Mosey!
The Thang:
We moseyed towards the neighborhood connected to the school except we took a left and went into the neighborhood hood across the street.
Driveways…
Each driveway on the right knockout 5 merkins (15 driveways downhill)
On the way back knock out 1 burpee ( 17 driveways uphill)
Let’s mosey- cross the street and stop at the first intersection.
7’s
Mike Tyson at the top and Bobby Hurleys at the bottom. Done.
Speed Skaters
From the top of intersection mosey deeper into the neighborhood, at each light knock out 20 speed skaters. Roughly 8-9 lights. Your legs will thank me!
Ab Web
Normal 1/4 count. Around 6/24 Mad Dog informs me have 7 mins left. Roomie move Deadwood, know your pax and make sure you have ample time to return…don’t Hooch it!
We paused the Ab Web and started the mosey back and we all arrive right on time.
The Molskine:
Hard work by all this morning and thank for following me into the gloom.
Diccs reviewed!
Mosey to large parking lot!
Warmup:
18 SSH IC
18 LSS IC
18 IW IC
18 MC IC
Calf Stretch
10 Merkins IC
Partner up! 9 holes. 2 laps per 1 partner while the other grinds out the work at each of the 9 holes (lamp posts)!! I won’t back down!!!
Merkins
LBC’s
Dry Docks
Freddy Mercuries
Mike Tyson’s
Heels to heaven
Bobby Hurleys
American Hammers
Big Boy Sit-ups
Moleskin:
A Bushwood themed AMRAP had the Pax chattering about the wet ground and how they didn’t want to do LBC’s, or any other exercises on their back! But the ever inspiring tunes of the late great Tom Petty carried them through! 😳😂
Announcements:
SOB Blood Drive Saturday!
Lots of new chatter today at Bagpipe…..shall be shared throughout. Gave the voice over of the “rules” and that included 10 Merkins at every speed bump.
WARM UP
No warm up unless the high knees, side shuffle and air presses while running count. War Eagle was concerned about no warm up and asked at the end when the warm up would start. We did 3 SSH (leg only) while in plank to close. That was it. I am not sure I will have anymore warm ups at all. Just opens the Q up for ridicule on poor counting and form…..:) Which I still need help with.
THE THANG
Head west into the many parking lots of BCP. Was only 50 yards and there was a speed bump. 10 Merkins
We ran about a 1/4 mile and through some high knees, side shuffle (left/right) and air presses, we stopped in one of the parking lots and began the Two in a Row. 25 F Lunges and 25 V – Ups
Run and more speed bumps
Down by the lake (supposedly there were snakes last time I Q’d) and we did 25 R Lunges and 25 Plank Jacks
Run past the ESPN office and then get in 25 Lo Slo Squats and 25 LBC’s
More running and then 25 Jump Squats and 25 Flutters. This is where Tagalong named the Weinke. I also might have heard Mighty Mite say he could not do the ab exercises because there was one in the chamber.
As we made the turn we were back into parking lots with speed bumps. I then instructed the group to do 25 Jump Squats and 25 Flutters and someone said we just did that. I thought, so what. We do it again.
We then turned left at the Goddard School and met up in the Y parking lot. Bernie Sanders up the hill and 25 step ups on the wall. Loogie was almost done at this point and he started walking the wrong way. Had to call him back to class.
Head down the hill onto the Lockness path and split into three groups at the workout stations. 3 rounds. 25 curls with heavy rock, 15 dips on the bars and 10 pull ups in the back area.
Headed back towards base with 25 F Lunges in the parking lot, then cross the street. Close with a sprint to the Einstein Bagel Sign, walk half way back down hill to catch breath and then run back to base. 1 minute left, so hold plank.
MOLESKIN
Lots of fun and always appreciate Cooter asking me to Q. He was the third guy I knew at F3 after Cable Guy and Bag Man, but they live in my hood, so technically he was first new guy I met at F3.
In an effort to pick up the pace, I was searching my brain for a cool phrase to motivate……..the best I had was “Hustle Pace”……WTF does that mean……wow. The PAX sort of knew what I met after laughing and we did pick up the pace. That won’t be used again. I know that the razzing will continue. They were still all over Rousey from the prior day.
Double Down was another phrase of the day. Seems someone likes to brag about getting two days in a row in at F3, like they just completed an Ironman….from Mic Check
Although no FNG’s, we did have 3-Way post for his second workout. Still needs to leave the water bottle in the car. Seemed to get in his way a few times, but still glad he joined us.
ANNOUNCEMENTS
Blood Drive this Friday. Sign up now.
@ #F3Thrive 9 PAX all got their butts looking nice for next Valentine’s Day.
The Warmup
The Thang
Moleskine
El fin.
Announcements:
Prayer:
Rumble in the Jungle
DiCCs – Don’t be a dumbass
Warm-up
1.2 miles
The Thang
4 x 400 repeat with 30 sec recovery
Partner up
2-man 2 mile relay (mixed things up) Pax seemed to like it.
You got the option of active recovery or just recovery. The goal is to push yourself a little harder than normal. A few teams got a couple extra laps in.
1.5 mile cooldown run
Moleskin
Pax did great today!
Great to see Popeye out for the second week.
Looks like Glidah’s foot is getting better. Don’t need another derailment.
Tool Time finally doesn’t hit the snooze button. He’s got a case of the fartsacks. Although he does run on his own.
Bratwurst has reached the the level of “Terribly Desperate” as he gave YHC the keys to Swift this morning.
WARM-UP
Head to the Ballantyne Meadows entrance of Ballantyne Country Club for dynamic stretching.
THE THANG
Run the lovely rolling hills of BCC with 5x :30/1:00/2:00 hill repeats with :30/:30/:1:00 recovery periods.
Head back to COT with each PAX calling a random fartlek distance
MOLESKINE
YHC reviewed recent Swift workouts and leaned towards a ladder, but seeing a few of those already this year, felt the need to call some hills. The plan was posted on Slack Monday and the one comment was not the most enthusiastic so YHC spent the night wondering if he should call an audible. When that idea was thrown out upon arrived at the start, Frasier commented, “That’s not as advertised,” and Soft Pretzel said, “Who’s the Q? Do what you want?” Not really sure there was a strong ‘want’ to do the hills, but it seemed overdue so we stuck with the plan. It was also noted that it was only about 40 degrees at the start, not the expected 45 degrees — another claim of false advertising.
Goonie is a silent beast (Silent but deadly?) out there saving his best runs for the latter stages as the final hills of BCC ate us up. Frasier kept us on the right path within BCC, with Soft Pretzel as the #2 keeping an eye on him. Once we started the return trip fartleks, Frasier had the audacity to call a long stretch run to the Ballantyne Hotel entrance, but then Wingman followed it up with another one to the Johnston crosswalk with little rest of his own — big move! After waiting through the return of pre-pandemic traffic on Johnston, Atlas felt rested and called the long return to COT to wrap up the morning.
Great work, guys, on some vicious hills and thanks for the encouragement to stick with the plan even when it’s not the easy route.