Large Group this am – must have been the mention of a form clinic that brought them out.
Solid 29 Pax strong – biggest showing so far at Hawks Nest.
Disclaimer provided to accompany the documents signed and to account for several site FNGs and one true FNG.
Off we went – YHC had to rely on site Q Doc for directions because this AO has tons of ways to get turned around.
Worked our way over to the larger parking lot near the football field for COP.
COP (all IC)
SSH x 20
IW x 15
Low Slow Squat x 10 – 3 down/1 up
Mtn Climbers x 20
Slow Merkins x 10
The Thang:
Mosey back up to steps outside the gym.
20 dips, then up the large steps (Q fail for not saying just the large steps)
3 rounds
Mosey over to Swim Mac on property – planning a nice triple nickel – but informed by management that Mac is off limits, including their grounds – good to know for future Qs
Time for a slight modification
Mosey on by the pool and hang a right across the bridge and by the baseball fields to the covered area with picnic tables.
10 jump ups / 20 dips / 20 derkins x 3
Plank when done.
Head back the way we came and cross the bridge heading to the football field.
Stop for a brief rest and some people’s chair on the bridge
Time Hawks Nest was introduced to The Escalator.
Mosey to football field and line up abreast in the end zone.
5 jump squats / 5 merkins / 5 heels to heaven / 5 burpees
run to just past the bleachers (approx. 70-75 yards)
10 jump squats / 10 merkins / 10 heels to heaven / 10 burpees
Run back to end zone
15 jump squats / 15 merkins / 15 heels to heaven / 15 burpees
run to just past the bleachers
20 jump squats / 20 merkins / 20 heels to heaven / 20 burpees
Run back to end zone
15 jump squats / 15 merkins / 15 heels to heaven / 15 burpees
run to just past the bleachers
10 jump squats / 10 merkins / 10 heels to heaven / 10 burpees
Run back to end zone
5 jump squats / 5 merkins / 5 heels to heaven / 5 burpees
No way around it, that one leaves a mark
Getting short on time so quick mosey back to launch point, again Q needed to ask for directions to get back to field beside middle school (more recon required next time)
3 mins left – time to also introduce Hawks Nest to Jack Webbs
1 merkin / 4 air presses
2 merkins / 8 air presses
3 merkins / 12 air presses
4 merkins / 16 air presses
5 merkins / 20 air presses
6 merkins / 24 air presses
Finished.
NMM
Great group out today – pax kept showing up before launch and YHC wondered if Hops and Doc had scheduled a convergence. Great to see old and new faces – this is turning into a great AO that pulls pax from all over Area 51 / SOB land.
Everyone was killing it today so little need for form police and for the record Mermaid, according YHC’s calculations may have set the record for the fasted Escalator. Those burpees were crazy fast.
And on the subject of the Escalator, thank Swim Mac for that one because it was a complete audible once the triple nickel was removed. Next time may bring the supersized Escalator out – this was just the regular sized one. Again, great solid work by everyone – hope this had something for everyone. Covered a bit of ground and did some work (If someone has the mileage, let YHC know or put it in the comments. Thanks Doc and Hops for the opportunity to lead this great group, and thanks Men for following YHC around in the gloom this am. Can’t say it was all fun, but we will be better for it.
Thanks for the takeout Hops – always on point.
Champagne out.
It has been close to a year since I have posted at Bagpipe, so it was nice to visit my old stomping ground. This site was were it all began for me. I have been running more and not making it out on Tuesday, so I was happy to step up when Tagalong reached out. I sent out a note for a pre-run that everyone ignored, and showed up to find Mario, Teddy and Mark Kay running. I guess this is what I get for not posting in a long time. After a 15 minute run, the parking lot filled up and off we went.
Mosey through parking lots towards small pond next to Eaton Corp. Circle up for the warm up. Disclaimer given.
20xSSH
20xIW
10x Merkins
Mosey to the actual pond and meet up at the bottom of the hill. Backwards bear crawls up the hill, then run a lap. Repeat 3 times. (note to self: wear gloves next time) After the Pax completed the circuit, mosey towards the Bullring and meet up towards the front. This is the point when I was told that Kirby re-injured himself. There was a comment that it happened before the disclaimer, but I am pretty sure he was running fine before the warm up, so I am protected by the disclaimer. Lunge walk from one median to the next and back.
Line up at the end of the first parking row and run around the buildings clockwise, performing 10 merkins at each speed bump, and 10 at the end of the row. Repeat all the way around for three rows. Total of 140 merkins. Mary while we wait on the six.
Mosey through parking lot to Brixham Hill Ave. 10 squats at each street light on the way back. Circle up in the parking lot for some Mary.
COM
20 x Chippy Cross
20 x Back Scratcher
10 x Canopener each leg.
Moleskin: Thanks again Tagalong for getting me out of my comfort zone and asking me to post. It is fun to mix it up. I had totally forgotten about the small pond until my pre-run, so I couldn’t help myself but use that hill. Backwards bear crawls sounded great at first until I realized the grass was wet, cold and probably 30 inches high. Unfortunately we had already committed. I can’t seem to lead a workout without a lot of merkins so thanks for putting up with it, again. Strong work by the whole Pax. Thanks for the guys staying with Kirby who had another run of bad luck and re-injured his leg. Sorry if I had anything to do with it, and hope you heal fast.
Announcements:
Frehley’s Comet leading the next Swift Q. Or is he?
“Extreme Ownership” Leadership book discussion at the bagel place every week after the workout
12 men gathered this morning to get a little better. Here’s what went down.
The Thang
YHC’s usual brief disclaimer given. Then off we went out of Latin. Left on Raintree. Left on Whitethorn. Run to the end of Whitethorn where it meets Four Mile Creek at the blinky red light. Circle up for a very quick COP consisting of 10 LSS in cadence. That was it. We had already ran over a mile so that was deemed to be sufficient. Everyone find a partner. There was an even number today so this worked out well. Partner 1 runs down Whitethorn then left on Raintree. Partner 2 runs down Four Mile Creek then right on Raintree. When you meet your partner, do 20 jump squats. You each turn around and run back the way you came. When you meet again, do 20 more jump squats. Now flap jack directions and repeat. Gather up where this all started and then head back toward the launch. Stopped about 2/3 of the way back at a light pole. We would finish up Whitethorn by alternating sprints and recovery between light poles. There were still a few minutes left so that meant there was time for a couple of more sprints. Sprint one was up Raintree to Holly Hill Farm. Easy back to Whitethorn. Last sprint was down Raintree to Providence. Head back to launch. Done.
Moleskin
Once again, great work men. Way to get after it. It was fun leading today. About the title, YHC decided to change up the cadence count on some flutters at the end. Just for fun. So instead of inflecting on the final rep, there was a count down. Subsequently minds were blown. Everyone seemed to know what it meant though. So hey, a little something different.
YHC volunteered to take the reins late yesterday. Watchtower is hands-down the second best AO in all the land…behind the Floater, of course. YHC relapsed into #528 mode this morning and barely made it on time. Nonetheless, we got there, exchanged brief pleasantries and were off.
Warmup:
Long-ish mosey behind school up Posse’s virtual run loop and back around the front. YHC had a suspicion there may be a straggler…there he was, Xerox in the flesh. #533.
We grabbed Xerox and headed over to the first portico.
SSH x 20
No Frack, No problem- 2 Stretches from the Moneyball’s Originals collection (slight angst from the Pax of what was perceived to be a yoga workout in the making)
Old Man Stretch – no explanation needed- except for Halfback. He was perplexed and definitely didn’t feel any of it
Clover Pickers – YHC just made it up. It’s like a Potato/Cherry/Cotton Picker without the time-wasting clap…most commonly referred to as a hamstring stretch
Hands flat on ground, walk hands over to Right Foot, then Left, then walk out to a Plank
Merkins x 15
The Thang:
“Warmup Part 2” (At this point, Frack would have been doing abs).
Partner up. Two wall exercises. Partner 1 runs to far curb, Partner 2 does exercise
Long Mosey around front of school towards the back lot. At this point, the MapMeister (Recalculating) and Mr. DelFrisco (Fuse Box) both claimed my weinke was being made up on the fly. They quickly learned different. Rule of the Road, never mock a man’s weinke.
BurpWalk: Follow sidewalk to top of parking lot (going straight up the lot). -Mary til the 6.
At each road section, do 5 burpees. Once you’ve made it to the top do 5 burpees all the way back. I believe it wound up being 40 burpees
SquatLap: At Each light pole around the perimeter of the backlot, do 5 jump squats. I believe it tallied somewhere around 100 jump squats -Mary til the 6.
CPB (CleanPressBurp): Grab a rock Frack would not make fun of you for choosing. Partner 1 runs to last tree towards end of parking lot and returns. Partner 2 Cleans, Presses, and Burps lifting rock until they return. 40 as a team. -Mary til the 6
Long Mosey to the Football Field- Disclaimer, we stayed off the track and only used the bleachers. When YHC said AYG to the shortwall after the steps, MadDog redirected and said run behind the bleachers just in case.
Bleachers: Run up and down all flights. Upon completion, wait for 6 with some Fence Sitting (Halfback’s idea). Quick mosey to short wall.
CheekSlappers: Partner 1 presses butt cheeks to wall (basically sitting down and standing up), Partner 2 runs to bridge and back. Audible midstream after Partner 1. Sent Partner 2 all the way to the barn with a courtesy yell when they’d reached the bridge.
Mr. DelFrisco was not pleased with this turn of events, but meat-sweated it all the way to the COT.
The End.
Moleskin:
After a bit of early consternation by a few of the Pax, YHC is hopeful this morning’s version of Jazzercize hit the spot. Legal Zoom and Halfback pushed it the whole day with Recalc and Mad Dog not far behind. In spite of the meat sweats for having consumed an entire baby calf yesterday evening at DelFrisco, Fuse Box pushed hard…and didn’t spill the beef.
What can be said for Jingles and Beltway? Both travel non-stop for work and show up when they can and bust their butts. Great job you guys. Xerox, you continue to inspire. Doughboy keeps getting faster and faster. 280 is only a number…unless it is riding on Damascus’ or Fuse Box’s back up #keithjonghill in which case, it is more than only a number!
Posse took his own advice and chose not to be the 6 today. Way to go, man- knew you had it in you. Chipotle was running like he’d just polished off a burrito, and I believe Deflated said he’s ready for his VQ. Of course, nobody could really hear him so we’ll just have to wait and see on that one!
Announcements:
Lift our brothers in prayer – Transporter and Abacus’ wife.
Mad Dog- Final interview later this week
Open Door- Bible Study Sunday 7am @ 5 Stones
Family F3- Starts May 12th at Cuthbertson at 9. Will be something for everybody
Thanks to Doughboy for taking us out.
Its about that time of year…. Ragnar Trail relay is coming October 5th-6th and its time to start convincing 7 other PAX to join you in the biggest F3 gathering of the fall. Unfamiliar with Ragnar? YHC is on Q again and has all of the information you may need!
Teams of 8 (or 4 if want Ultra), run relay style overnight on 3 different trail loops setup at Anne Springs Close Greenway in Fort Mill SC. The loops all start and stop at the Ragnar village where you and your fellow PAX will be setup in our own F3 tent site. The race is complete once all of your team runs each loop once, totaling approx 16 miles per runner. Depending on your team, the race takes approx 20 hours to complete. In the Ragnar Village they will have free coffee, Smore’s, bonfires, hammock village, and if you arrive early enough- you can even demo some badass Salomon shoes for the weekend at no additional cost.
Last year we had a pretty great setup, and this year should only improve. I will be utilizing the help of several other regional Q’s to help get the word out to their specific regions, and keep the PAX better updated than just YHC is capable of doing, as well as better coordinating the amount of food and items we bring. We will once again have our very own campsite, specific to F3 and very close to the the village to make for easier runner transitions. We are allowed to set up the night before on Thursday, and Ragnar will have the village open for pre-party and course preview. We have our own F3 cooking facilities stocked with food, drinks, snacks, and BBQ grill for us to cook our own dinner and breakfast. I would suggest still bringing anything specific you may need for your team, but a large quantity of food will be provided. This year Ragnar is providing a special overall Top F3 team award for the winning F3 squad. Ragnar has provided F3 with a locked in rate again this year. No matter when you sign up, the registration fee will be $1080 with code: F3VIP
However, the sooner we can get teams registered, the faster we can get our plans ironed out for our campsite and provisions.
Leading up to the event, YHC will host several on site preview runs, REI classes, online giveaways in addition to updated information on packing lists and runner info. Hop on slack channel #Ragnar2018 for the most up-to-date posts, or keep an eye out on Twitter for more info.
Quick summary:
*Fri and Sat October 5th and 6th
*8 PAX per team
*Approx 16 trail miles in 3 legs over 20+ hours
*Code: F3VIP for locked in rate of $1080 for full ($135/runner) or $700 for Ultra ($175/runner)
*Lots of freebies and information leading up to raceday
*Please utilize and share this REGISTRATION LINK to increase our future Ragnar handouts
…..list of regional Q’s to come
Honored to be invited to Q DMZ even though YHC has not been posting regularly. Having been sucked into the vortex of the Muthaship and now Prestige Worldwide, travels to Carmel Park are not frequent even though it is much closer to home than the big city AO’s. Did not want to disappoint so had to do a little recon by internet. There are no parking decks near Carmel Park – what to do? What is a Monday without a deck? Maybe the hills of McHorsey? Heard that AO has gotten a little sketch though. Thanks to Google terrain view it was determined that there is a sweet set of hills with a view of the lake and some really big houses that people like Hillary live in. The bonus is that it is over a mile away so YHC could make it feel like a trip to the Mutha from PWW (which was supposedly exactly what I was missing at PWW today). As Pax gathered someone mumbled that they hoped Aquafresh was not Qing as they were going to go home if he made them do a bunch of Merkins – oops, one of my favorites – just kept my mouth shut. Then as the clock struck 5:30 we were off – well actually we stayed in the lot and did a little COP to wait on a few stragglers. Was expecting one to be Swiper as he promised he would be out this am but he never showed – sad.
The thang:
COP with SSH, Mountain Climbers and my favorite – the True American – hand release merkins with a plank jack.
Fast Mosey to Pellyn Woods, stopping at every cross street and corner to enjoy a variety of merkins and squats
The main event – find the big double hill that crosses the bridge over the lake on Gorham Drive. Do 7’s+7 with burpees at one end and True Americans at the other and 7 Sumo Jump Squats on the bridge every time you crossed it.
Fast Mosey home with a variety of merkins and squats
In the lot, Jack Webbs to 10/40 or so.
The Naked Moleskin:
Great group this am. Some complaining along the way on the lack of creativity at the cross streets. Mumble chatter ended on the Pellyn hill. Those things are steep and long. One Eye and Lewinski were out front pushing it.
Announcements:
USMC Mud Run – May 19
Convergence on Memorial Day at Southpark – SpeedforNeed 5K afterward at the Patriots festival
9 PAX ran the Reverse Flat Branch route, while 1 PAX took a short cut trying to catch up to them in the latest episode of Blakovery.
THE THANG:
Run up Rea Rd in the direction of 485, left on Demaine Drive, then right on Elrose Place, past the traffic circle then make a right on Gander Drive. Left on Parks Farm Rd, right on Blakeney Health, right on Elm, right on Willams Pond Rd, cross of Rea Rd and make a right onto Provincetown Dr. A long stretch until Lancken Dr., then right on Bryant Farms Rd., left on Dennington Grove Lane, right on Darcy Hopkins until reaching Alma Blount and make a left. Wind through Blakeney Greens and back to launch for stretching led by Paper Jam.
MOLESKIN:
It was apparent from the beginning that folks were eager to run this morning. Bratwurst arrived 5 minutes early to confuse everyone. Wingman, El Guapo and Hoot darted quickly ahead. Picasso, who was dressed for summer, had no side effects from the weekend to slow him down, and kept up with all of them. Even JRR Tolkein left me in the dust.
By the time I reached Elm, it was determined that an adjustment would have to be made. Since this is my hood, I knew there were two short cut options to catch up to the other recovery runners. I made a detour down Rea Rd and darted into the Ravenscrest subdivision with the goal of meeting the rest of the crew at the corner of Bryant Farms and Dennington. It wasn’t too long before I heard foot steps coming up fast behind me. It was Bratwurst. Eventually I was able to rejoin the group and help them avoid going down a wrong road.
One of the tenants of F3: leaving no man behind…even when he ventures out on another route.
It makes me appreciate the bond that we have created in F3 Nation.
Another great Monday.
Had to start the disclaimer at 6:28 because I had a lot to say and didn’t want to have it cut into the solid run time. When I got to the legal portion of the disclaimer, they seemed confused when I used the juris jargon of douchbagery and ass-clownery. I can tell because they kept bringing it up throughout the workout. Mostly used in the wrong context and naming me as the object and/or propagator of such terms.
Warm Up & The Thang
| Run to | While Waiting for the 6 to Arrive | Exercise | While Waiting for the 6 to Finish | Comments |
| Bus parking lot | ———— | High Knees Butt Kickers |
———– | Once I said Butt Kickers, some immediately asked for A Skips & B Skips. Sorry, you only find those Prancing Unicorn warm ups at places like Pursuit. |
| Student parking lot | ———— | Karaoke L / R Side Straddles L / R |
Peter Parker | Gave Pax 3 options to get from student parking lot to behind the school, based on total distance. This seemed like a good way to keep the Pax together; different Pax with different speeds take different paths to get to the same spot in relative synchrony. I took the shortest route. Suggested Bottlecap and his kind take the longest option. This took way longer than I thought for the long way group. For a minute, it felt like they started Coffeeteria early. |
| Blue handrails | Supines | Loop with squats x5 | Parallel Supines | 1 squat at 3 of the corners in each loop. One corner was a spot 50 feet from where we work all around, but never saw any work done there before. #UndiscoveredCountry #Deflowered |
| ———— | ———— | Lunge walk across bridge Backwards run uphill to flags |
Air presses against concession stand | Recalculating can run faster backwards than forwards. There’s a joke in there, but I’m too bemused to come up with one. |
| Center of practice field | Starfish Burpee | Side Straddle Hops |
Moneyball screams as we head toward the field. We get there as a group, so no plank jacks. Don’t know what to make of that. So I push the plank jacks for fast finishers. Bottlecap plants the refusnik shovel flag by doing Side Straddle Hops instead. |
|
| Trail run to Elementary School gate | Drop it like its hot (fence squat) | SSH Suicides | LBC’s |
Something must have happened to the Pax at the Floater on Thursday. They have that look in their eye that IED’s have been implanted into their shoulders. One shoulder heavy exercise, and it’s over. Who could have done such a thing? Glad I never go there.
But their anti-shoulder choice feels more like an inFRACKtion has spread within the Pax. I felt like I was on the wrong side of history as early finishers chose to have a crunch in, or LBC-in. The silent protest was deeply moving. |
| Bus parking lot | ———— | Bus-i-cides | Stand & Stare “Pass on Grass!” |
Rockwell’s Clock Merkins would have been perfect here. Another refusal. Now Moneyball is invoking his credo – Pass on Grass. Saying it loud & defiantly. It emboldens the others. My feelings are starting to get butthurt. I’m too tired to think of anything else. I’m so locked into this plan & I feel like I emptied the Exicon on this one. I suppose if they are staring, then maybe they are a scoonch tired, too? |
| Manhole cover | Dips | Bobby Hurley / Step Overs | Staying pretty tight as a group. Some are confused between a manhole cover and a drain. Damascus begins to tell us everything he’s learned about manholes, but we gotta get going. Starting to get a little behind schedule. | |
| Blue handicap spots | Rosalitas | 4 Corner Mountain Climbers | Amy Grants (J. Lo’s) | Mad Dog finds his second wind here, running way out front with authority to the next location! |
| ———— | ———— | Up Middle School road | Imperial Walkers EITHER: + at every light pole AND sign + at every light pole OR sign + at end |
Monkey Humpers | By ignoring Moneyball’s request for A / B skips earlier, he retaliates with Imperial Walkers plus kick-ball-change. There may have been jazz hands, but the sun was in my eyes (or his bedazzled toboggan was catching the rays just right).
Pax are now frolicing with their Monkey Humpers, keeping it all nice & adolescent, until someone mentions Human Centipede Monkey Humpers. Ew. That got dark real quick. We’ve been out here too long. These boys aren’t used to being so far from the high school. Let’s get them back home. |
| Gate | Dying Cockroach | 5 Tree suicide | Open / Close gates | This was the first time I remember having the open & closed gates as an exercise. Most guys do it warming up, so I thought it wouldn’t be that big a deal. But judging by most Pax’s execution of said exercises, you would have thought I gave each one a bottle of lotion and told them to go explore their bodies. I think they doth protest too much for Man Touch Mondays. | |
| Watchtower parking lot via trail run | Bearwalk | Crabwalk | Duckwalk to other end (any combo) |
Sprint to pedestrian crossing | Poor directions here led to the group getting spread out too much. We got to the light right at 7:30, but BC & MB had soccer games to catch & had to leave on the minute. For those who could stay, they emptied their tanks on the final lap. Especially impressed with how Fusebox had plenty to pass me on Turn 2. |
Moleskin Realizations
Moleskin
Spicoli takes the prize for best FNG story. He first meets Transporter because Trans wants to rent Spic’s conversion van for the P200 race. Couple days later, they find each other at the same church. They’ve only known each other for about a month. Spicoli’s from Southern California. The Fast Times reference is completely lost on Transporter, having never even heard of the movie. Even StubHub looked over at him and said, “Seriously, dude?” Other nuances that let me know this was a perfect name – he arrives the day after 4/20; he’s almost the same age as Sean Penn.
Announcements
Lawson Vendor Fair is tomorrow, I mean, last week. It will bring out at least 3 FNG’s, I guarantee it. #MoreThanACraftFair
9 pax came out to get their weekend started the right way. We indeed found out the answer to why did the pax cross the road. Here’s what we did.
The Thang
Mosey around the perimeter of the Calvary parking lot eventually making our way to the rock pile near 51. Grab a lifting rock and circle up for COP. It went like this:
-10 SSH in cadence, 15 rock curls OYO, 5 Burpees OYO
-10 IW in cadence, 15 triceps extensions OYO, 5 Burpees OYO
-10 Merkins in cadence, 15 flutter presses OYO, 5 Burpees OYO
-10 LSS in cadence, 15 Thrusters OYO, 5 Burpees OYO
Return the rocks back to the pile. Mosey across 51 and enter into the Whitegate neighborhood. Stop at the Calley Glenn and Five Knolls intersection. Next set was to run down Five Knolls making 3 stops on the way out (Macdara Glenn, bottom of LC, Whisperwood) and 3 stops on the way back (bottom of LC, Macdara Glenn, Calley Glenn) doing called exercise at each stop. We did 2 rounds. The first was 10 jump squats at each stop. The second round was 5 Burpees. Mosey a little closer to LC stopping at the man hole cover at the top. There are 6 man hole covers on the slope of the LC. We would run down to the bottom and then do called exercise at each cover on the way back up. We did 3 rounds. Round 1 was 10 mountain climbers. Round 2 was 10 plank jacks. Round 3 was 5 monkey humpers. Gather everyone up and head back to the rock pile where we started. Grab a lifting rock. 10 Thrusters, drop the rock, run around the trees in the field and back. Repeat but with 10 Rockies. Return the rocks. Head to the launch. Done.
Moleskin
Great work today men. That was fun. Welcome to FNG Tek who Flipper brought out. He’s an IT guy and hates Virginia Tech (he went to Virginia) so the name seems fitting.
Announcements
The beer mile is on 5/11 at 6:30. Location is TBD. Talk to Gummy or Hoover for details.