A quick disclaimer and reminder that Giants QB Daniel Jones learned his craft (of throwing interceptions) on these grounds.
Mosey over to the Lax field for warmup (IW, SSH, MC all 16x)
Mosey to the end line for full field suicide with 3 merkins at each line (18, half, 18, full)
Mosey around the Latin Lake back side trail to the Ultimate field. In route @spackler suggested that we should have done a few more suicides.
Partner up and do 25 WW2 sit-ups per partner. Then each partner split off and ran opposite directions around Lake Latin, upon meeting each Pax did 10 burpees before continuing their lap back to Ultimate field. Partners did another 15 WW2 sit-ups each
Mosey down to the rock pile at the bridge. Partnered up in groups of 3’s and grabbed 1 running rock per threesome…. Mosey up to the track for some circuit work
I think we almost got a full lap in before people got scared of the dark bleachers and changed their route.
We then changed the routine course up and moved over to the curved hill by the tennis courts.
Mosey to the rock pile for deposits, and finally an ‘all you got’ up the hill led by @leprechaun to the parking lot for 90 seconds of Mary (Flutter and LBC)
Moleskin:
In the gloom behind Lake Latin, @semi-gloss thought he smelled a uniquely Brut smell from the front of the Pax. I commented that it was my new grundle paste. The record should show that no grundle paste was worn today, but I am now accepting business partner applications to create a line of scented grundle pastes.
Speaking of smells, someone cleared the Ultimate field with something that was said to smell of straight lead…. Get yourself checked @whoever dealt it
Smells aside, this Clemson grad was just trying to bring some excitement to the morning with a rock atop a hill and running down after giving 110%. My view was limited, but I only saw 110% from a select few…. @hammer, @deepdish, @marge, @revlon. I wonder what they have in common….
Thankful for the opportunity from @hops and @hopper to Q this morning. Quality take out from @purple-haze
When 11/23 8am
Where Hickory Tavern Toringdon
What 12 +/- mile ruck
Why for Toby
The CDC reports there is one death by suicide every 12 minutes in the US. This past October it struck our brother F3 Toby out of Cape Fear. He was struggling with what it meant to be a HIM and had reached out to a couple of fellow Pax about meeting one a month to talk about what it means to be a High Impact Man (HIM). A few Pax enthusiastically responded about meeting. Unfortunately less than one week later F3 Toby took his life.
F3 Cape Fear started a fund which will go directly to his wife and kids. A few Pax have agreed to match donations up to $10,000 between now and November 15th. Cape Fear Ruck Club is hosting a 12 mile ruck on 11/23 in Wrightsville Beach. Please consider donating and for all donations received before 11/15 of $20.00 and more they will be sending a #for Toby patch. Donations to be made by Venmo @F3CapeFear, please include your name and mailing address with RUCKforToby in the memo.
We will participate in a virtual ruck Saturday 11/23 8am launching from Hickory Tavern Torrington off of Johnston Rd. We will cover the Lower McAlpine and Four Mile Creek Greenways. Once complete we will have a little 2ndF at Hickory Tavern.
**information received from Cape Fear Ruck Club Facebook.
After Bernanke’s announcement about YHC being the lead thespian, 10 PAX at #F3Thrive definitely found their own affinity to the stage.
The Warmup
Everyone pulled up the F3UC Facebook page … clicked on Members … found 3 people they haven’t seen in awhile … messaged them.
Started by the cars. 30 sidestraddle hops, 9 potato pickers, hurdler stretches, & 10 hand-release merckens.
The Thang
Moleskine
Despite all the braggadocious threats about being able to summon bears from the forest, when we stopped on the forest trail for merckens, said blitherers were unable to perform. Not the first time they couldn’t perform on call.
Good to see Arsenal out with us. He ain’t kidding about that 50 degrees. We’ll see him again. He loves us, and we love him.
I’m taking suggestions for the name of a new workout. While doing wall sits and while sitting on the wall at 90 degrees, lift knee to chest, one at a time. Holy moly, it’s a good slow burn. Abs and legs. NAME SUGGESTIONS? Today, I called them skiiers.
El fin.
Announcements:
Perfect morning conditions for F3. A pleasant 50 degrees greeted a big group – 21 Bagpipe & 18 Swift – most having been prepared for colder conditions. I ditched my hat when I got there, and wish I could have ditched the sleeves, to be more like Kirby #GunShow. VQ was really a “Pre-V-Q” for Circuit City, who started posting this Summer, and has become a regular. He did a great job…
THE THANG:
-Warmups (Circuit City) of SS Hop, Squat, Little Arm Circles, Merkin, Mtn Climbers.
-Lock Ness for 15 Derkins, 10 Jump ups (both wall stops & picnic tables) (Thanks for the suggestion Mighty Mite). Plank, including that awesome yoga stretch with leg forward, hand straight up…really stretches back/glutes) Learned that 2 weeks ago from Big Tuna.
-Wooded Path- 10 pullups, 10 Jump squats (both spots), meet at exit for Mary (thanks Wild Turkey).
-Partner up- 10 Plank Derkins, 10 Leg/Ab/Throws, all you got up the hill (then same at top)
-Bull Ring- 10 Merkins, 12 Monkey Hump, 10 Superman (do at each speed bump around Bull Ring…6?)
-Mosey toward base, with quick Mary Pit stop (thanks Long Haul). Mosey closer to base, then All You Got up final stretch.
-Mary (Circuit City, with one my Margo) Flutter, Dolly, Heals, American Hammer. DONE!
MOLESKIN:
Circuit City handled the Disclaimer, Warmup, and the Mary to finish off, all like a veteran. During the rest of the workout he was clearly taking mental notes and asking questions of others about planning a good Q. He will have a full “VQ” soon! Despite some recent extensive work travel he was eager to step up and start to lead. Thanks Cooter2 for coordinating the joint Q – Circuit City is a native Wisconsinite (Sheboygan, to be exact), like Heartbreaker (Madison) & YHC (Milwaukee). #GoBadgersPackersBucksBrewers. We covered a lot of ground today, and great job sticking together, including every Clydesdale! (Loogie, Patent, Commish, etc.) A lot of chatter about the “Supermans” – “gonna feel those tomorrow”. Although Loogie’s psychotherapist advised against them, most of us will do well to work the back more than we tend to. Simple, yet seems effective. Shout out to Market Timer, who held his Supermans with tremendous patience & grit!
Hope it was a good workout – great job Circuit City, and we look forward to you stepping up further! Thanks all!!
(Swift: Astro, Gumbo, Woodson, Soft Pretzel, Brexit, Taco Stand, Buckeye, Tiger Rag, One Niner, Hazmat, Flipper, JRR Tolkien, Tuck, Paper Jam, Fire Hazard, Haggis, Hair Ball, Wolverine)
ANNOUNCEMENTS:
-Holiday Party 11/22…last week to sign up!
-THIS SATURDAY- Vagabond!! Stonehenge is closed, DaVinci is open (McGee on Q)
-Kids outing this Saturday 3pm-activity & service…contact JRR Tolkien
17 PAX arrived for the last Bagpipe post in October. Luckily YHC had come to the last 2 posts to figure out the new parking lot. It’s been awhile! Short disclaimer to the group of vets and off we go towards the parking lot of the hotel next to the gas station.
COP IW x 20 LSS x 20 Usain Bolt x 10 each leg Merkin x 15 Shoulder taps x 15
THANG Round 1: Lifting Mosey over to lance building parking lot partnering up and snagging one lifting rock per pair on the way. Partner 1 repeats said lifting exercises (curls, overhead press, triceps extensions) x 10. Partner 2 runs to to Ballantyne Corporate road and back. Flap jack and repeat 2 times per PAX.
Round 2: The Beast Mosey to other side of parking lot for the Beast. Line up abreast looking at 5 islands ahead. Perform 6X the said excercise at each island and back to start. Total of 4 Rounds (Merkin, Heals to Heaven, CDD, LBC)
Round 3: Wall Work Mosey back to one of the business picnic areas by the pond. Stepups, dips and decline merkins X 15. Repeat twice
5 min of Mary Freddie Mercury X 20 LBC X 20 American Hammer X 20
MOLESKIN Fun to lead this group! Have not posted at Bagpipe in over a year prior to this month. Funny story on the Usain Bolt from COP. YHC’s wife mentioned something she did in a neighborhood women’s workout. Decided to try but did not have a name so went with Usain Bolt as it resembled the starting stance of a sprinter. It shredded the quads! Total of 43 including Swift and 1 FNG (Ketterer Bell). Thanks for coming out!
Yes, this may seem like a Rehash of Week 2 (actually 4 weeks ago), because it is. The pyramid is coming back down…
Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for a de-escalating round of Marathon Pace-minus-10 (MP-10).
These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.
Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.
If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.
Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“
8 pax rolled into Elizabeth Lane on a chilly (mid-30s) November morning to attack round 12 of the Total Tension Strength program. We started week 5 with our press pyramid.
Warm-up:
Main Thang:
Chaser: 100 double swings in sets of 10-20
Cool-down: hard style elbow plank x 0:30
Announcements:
Sign up for the holiday party!!!
Moleskine:
You may or may not have noticed, but my attendance has been slipping in the past couple months. Starting last year and through the majority of this year I was getting out 4-5 times a week…my diet was locked down and I was making progress week over week. This summer I hit my lowest weight since early high school at 212 one particularly slim morning. But the past couple months have not been so great. Lately that fear of the scale has been creeping in…If I get on the scale what I assume is happening suddenly becomes true. This is a problem, but I can’t left this slip up define me. This morning, it was back on the scale….230 (WTF am I doing?). So here it is again…day one. Time to recommit to myself, to my health. I’ve lost weight before in my life…and every time I put it all back on. Maintenance is not something I know how to do apparently, so this time its can’t be about doing something drastic that I won’t be able to sustain. I’m going to have to learn how to do the little things. Eat a piece of pizza without it turning into 5…go out to eat and just make a decent choice that won’t leave me feeling like sh!t…and make that the new normal. Some of you may not understand the challenge that maintaining can present, but I’m sure there are some of you out there that are just like me. And if there is anyone else that’s in the same boat…struggling a little to not screw up the good work that you’ve done for yourself, let me know. I know that maintenance doesn’t seem as bad ass as some of the other things this group gets into…but for me it’s the dream.
Enough of that…we worked out today. Here’s how it went down.
Warm-Up:
The Thang:
Moleskin:
I was a bit grumpy (at myself) coming into the morning, so I wanted a workout that was going to be tough. Hopefully I succeeded at that. The crowd definitely loved starting with the burpees mile (apparently that also made an appearance Friday…oh well). Welcome FNG Drop Cloth (Catfish is on a roll with the FNGs), and it was good to see Gator Cub and his new beard making a reappearance. Great work fellas!
Announcements:
Lots going on this morning at the DaVinci AO. Apparently it was a Stonehenge/DaVinci convergence…which is where Big Tuna thought he was at 0600. Wrong. Welcome to Q School, Tuna. Hope you learned something. Under the able tutelage of Thin Mint & Bucky, no doubt you are now a Masters level Q. #wisdom
Anyway, YHC was the substi-Q for the morning’s entertainment, so after waiting for all but one pax to muster, a weak disclaimer was uttered; and after getting some legal assurance from Patent Pending that I was liable for absolutely nothing, the pax launched into the DaVinci gloom.
So below is a mishmash of Thang & Moleskinny, in no particular order nor with any guarantee of accuracy as to the downpainment’s events.
The pax ran over to the parking lot near 321 Main or 123 Main or 450 Elm or some such for COP. Navigating the 8 lanes of traffic at Rea/Ardrey Kell is always dicey, but more on that later.
COP was relatively quiet. All pax were wearing long sleeves and all but Taco Stand were gloved. Taco Stand, as it turns out, warmed his paws & tortured the pax with unholy emanations, particularly during the rock set. Thank you very little.
Speaking of waste exiting the body, we lost One Star during the stair set and Walthar D’Njaie’s. He had some early Saturday paperwork to tend to, but he politely asked to be dismissed from class and was granted the hall pass. Thankfully, he caught up with the pax prior to the set at the fountains.
YHC gave a bit of form tutorial on the jump up’s at the fountains. Mic Check nodded approvingly.
As for the rock sets up some road near the Montessori School, YHC called 13 reps of several exercises with 5 burpees in between and rotating left one rock between each set. Not sure who grabbed the 72 lb. rock, but YHC is feeling the 5 thrusters I did with that monstrosity. Again, thank you very little. Speaking of selecting a rock, it took Chopper about 12 minutes to select a rock. What the heck? Chopper’s also a terrible crossing guard…pert near getting the pax killed crossing Rea Road. Wingman was not pleased. Pretty sure he took down the license plate of the knucklehead who turned left in front of the pax while we had the go ahead to walk/run/mallwalk. Speaking of mallwalking – Patent Pending & Loogie mentioned launching a workout called #F3Mallwalk…reach out to either for more details.
Cheddar was LIFO in the full sense…grabbed a quick biscuit after the workout and rushed out to honor the Sabbath by attending Mass. T-claps brother.
Cul de Sac was carrying on about Frehley’s or something during the Montessori rock work…pretty sure he was also the pax that uttered “that’s what she said” about 13 times….or was that Patent Pending?
By the way, I’m missing one in the pax list. Somebody take a look and let me know. It is 24 or 25 or 23 hours after the downpainment as I type this. Day Lights Saving Time is dead until next summer..or spring. Speaking of 23…
Yesterday was Hops & M. Hops’ 23rd anniversary, so YHC called 23 of most exercises….except for a lot of them. Called 13 reps of those…cuz it’s my favorite number.
Also, I didn’t have the heart or boldness to tell Loogie and Wingman that the 23 was also in honor of the Deacs’ #23 ranking in the AP poll…which will surely improve after the 44-10 dismantling of the Wolfpack yesterday afternoon. Could’ve been worse, but Clawson mercifully pulled the starters for the entire 4th quarter. That felt good. Mighty Mite was there, and he can supply details of the goings-on at BB&T Field in Winston-Salem on that glorious fall Saturday. #GoDeacs
We had 3 or 4 “Respects” among the pax…thought Loogie was a Respect, too? No? #cobains Snowflake was WD, and continues to defy the 2nd Law of Thermodynamics. T-claps brother.
Teleporter also defies his age, and gets after it every post. T-claps as well to you, sir.
We did lots of other stuff including Makhthar D’Njaiye’s. If you don’t know what they are, ask your Q next time – and he can demonstrate and then call them. You’ll thank me later. As for his jackwagon brother, Walthar — the aforementioned Snowflake introduced me to that bastard. Again, ask a Q near you for an introduction at your next post.
Ok….I’ll stop prattling on. Had a blast Q’ing the pax of DaVinci…thanks to Mermaid and his 2.1 whose soccer match forced Mermaid to go to the bullpen for a Hops’ save…..or blown save?
Great 2nd half among the men of SOB, as always. #cobains if the 1st F was subpar….you get what you pay for.
Go Deacs! Go Panthers! Go Jesus!
Until next time, YHC remains affectionately your burpee-calling (I think we did about 100) Q –
Hops
Typically when I Q I try and get the most mileage possible, I like to run. Starting back into F3 I absolutely hated to run, I despised it, but now that all I want to do. I really want pax that are not comfortable running to get out of their comfort zone and try new workouts that include more running. Post at a workout with a Q that you know will run quite a bit, they will pick you up if you fall behind. Today I wanted to focus on other things besides running. I did a 5 mile prerun so I was good to go.
Warm up:
Jog to traffic circle near baseball field. Run a few laps around the circle. Again, my goal was to stay together. Circle up!
10 low SLOW squats IC
15 merkins IC
Calf stretch
10 mountain climbers IC
10 plank jacks IC
Hold plank
5 Diamond merkin IC
The Thang:
Mosey to school- circle for the six
Line up on bus parking line
Parter up
P1 start bear crawl across parking lot
P2 runs across parking lot and back to P1
P1 picks up where P2 left off. Continue across entire parking lot
Pax stay on line
P1 starts Inch worm across lot. P2 runs across lot and back to P1..flapjack until the end.
Jog over to side walk get on your six…
Captain Therkin w/ 4 merkins… vups and shoulders off the ground d SUCK!!
Mosey to playground (like 20’) same partners
11’s – 1 burpee / 10 pull-ups 2/9 3/8 no fun
mosey back to trafficircle – circle up
Lt Dan- Mad Dog was very excited about this one.
1 squat 4 back lunges. I switched up the lunges a few times to monkey humpers and speed skaters.
we stopped at 10/40
circle of pain:
Pax called out exercise and ran two laps around circle. Of course Mad Dog called out burpees, thanks MD!!
mosey back to COT
Great workout by all! There was virtually no six, they kept up well and that was my intent. A lot of pushed hard on the pull-up ladder and finishes before myself and chainsaw…that was a little suspect. We hit about 1.9 miles which is a record low for me but it was still a solid workout…I mean hell peopled clapped in COT and that never happens when I Q!!!
Well done guys and thanks for sticking with me! Sorry Gerber, I’ll make up the miles next time I Q!!
Announcements:
Christ closet Nov 9. See Dana or shop dawg
Vagabond Nov 9
Prayers for Centerfolds friends family. Dad fell asleep at the wheel, died and left 3 kids and wife behind.