Bagpipe Beatdown

Bagpipe Beatdown

The Thang,

the clock struck 5:30 and we were off. We headed over to the parking lot across from the vine for a little warm-up and a short disclaimer.

The following was completed in cadence.

20 x SSH

20 x IW

10 x Merkins

Then we headed over to the pond with the waterfall and the bridge (with a stop for 10 body builders IC):

At the lake we completed 5 laps of the following:

Run up the grass hill and complete 10 merkins then back down the hill to the sidewalk.

Continue around the pond on the sidewalk and do lunge walks between the 2 park benches.

Then up to the top of the stairs for 5 burpees then go back down the stairs and back to the hill.

Next we partnered up and one partner completed Merkins and the other ran up and down the hill. Flapjacking until we reached 100 combined merkins.

Then we moseyed back towards the AO via an Indian run with a couple of stops for mary.

The Moleskin,

So with some great directional help from Mic Check YHC took the long way to the elusive lake. The PAX were all pushing hard and it was great to lead at bagpipe again.

 

As always it was a pleasure to lead a fine group of men.

 

 

 

Is this called an obstacle course?

I had almost forgotten I had the Q in the morning, so I was scrambling in my head late Friday while I was riding White Water Falls with my two sons, one who was having his 8th birthday. I was trying to think of something simple, hard, and repeatable. AMRAP. Here is what we did.

Jog around front of school.
COP
20xSSH
20xIW
20XMerkins

The Thang:
Follow me around the school as I point out what we are going to do at each station. Start at the playground and repeat the following as many times as possible.

10 pull ups
Jog to small track
Bear crawl short distance across and run to the trail in the woods.
40 dips
Run the trail, and come back for 20 derkins
Head over to the logs for 20 pistol squats on each leg
Run over to the blocks and grab a block for 40 curls.

Rinse and repeat 4 times.

Circle up for some Mary called about by Joker and Squid. Then when I got there, 10x can opener on each leg.

Moleskin:
I was struggling all morning from dehydration. I got a leg cramp at 2am and I knew it was going to suck. I thought beer was good to get hydrated, but apparently not. Having a few Friday night never helps. I could have sworn at least the carbs would help. Anyway, Joker, Squid and WD kept pushing the pace, while OT and Huggie kept trying to lose me. I definitely hold the record for the slowest obstacle course race. Each lap was 0.80+ miles, so we got a total of 3.8 in including the warm up. Nice work fellas.

Tires and Kettle Bells make a great combo!

Showed up @ 5am for the Pre run when one car crawled into the lot. Out popped an 18yrs old FNG who asked “is this F3?” I said “sure, let’s go run 3 miles!” When we returned this is what we did…

Warm up by running to spirit rock and back. 10 burpees / 25 KB swings / 10 burpees. Repeato!

Partner up w your bells and grab 1 tire. P1 runs around track with tire over head. P2 does swings until P1 is finished. Flapjack. Repeat w goblet squats, snatch’s, and cleans.

Farmer Carry w partner to top parking lot by hill.

Bottom of hill P1 does swings. P2 runs up hill w tire and does 10 Merkins, runs down and Flap jack. Repeat all the way down 10,9,8,7,etc.

Farmer Carry w partner back to lot and return tires.

5 min of Mary. Flutter press w KB X 15, Mason Twists w KB X 10, Lughanis w KB X 15, lbcs w KB X 15

COT

Great work by everyone! I got to admit the nerves were knotting up my stomach as this was my VQ @ Skunkworks even though I’ve been coming for 3 years. Thanks for the confidence Fletch and Harley!!

I quickly called an audible on the first excercise as the original plan was to do 8 laps around the track w the tire. I stopped at 4. Shoulders were smoked!!!

I was a little disappointed in the lack of chatter by Spackler today. I intentionally partnered w he and Goodhands thinking I’d get some laughs in today. Nothing – no material what so ever!

Good group but a bit quiet – maybe O2 deprived? Thanks for the opportunity to lead you guys! Always a pleasure!

Request for prayer for Destiny as he is in the hospital.

Not Reinventing the Wheel

On a perfect June morning, 18 pax (including 1 FNG) converged on Base Camp for a very unoriginal Weinke by a very grateful Q. YHC began his F3 journey 52 weeks ago at this same AO, so the plan was to relive that suck.

The Thang:

Warm-up jog around the parking lot with butt-kickers and high knees, waiting for Adobe to roll in. He was a little later than normal today, so off we moseyed to the football field.

SSH x 26
IW x 26

Enough warming up, let’s get to it:

Jack Webb: went to 7 merkins, 28 air presses
Jack Webb Abs: went to 5 H2H, 20 LBC’s
Just for fun, we did 8 merkins and 32 air presses before taking a cool-down lap around the track in preparation for the main event.

Circle back up in the center of the field and break into 4 groups for the Starfish:

5 burpees in the middle
Four corners: 10 merkins, 15 squats, 10 CDD’s, 20 LBC’s

Once you go to a corner and complete the respective exercise, come back to the middle for 5 burpees. We did this for about 20 minutes and each group should have gotten in about 3 full rounds (around 65 burpees). Torpedo led the flutter (x15) while we waited for everyone to finish.

Mosey on up to Semi-Gloss’ morning office for some People’s Chair: one minute wall sit; recover. One minute wall-sit with 50 air presses led by Fireman Ed (big mistake).

Finish off with some Mary:

Dolly x 20
Freddy Mercury x 20
American Hammer/Russian Twist x 15
Rosalita x 20
30 LBC’s OYO
Finished off with one minute of plank (Fireman Ed has terrible plank form)

Time

Moleskin:

Making up new exercises is overrated. YHC is a firm believer in stealing ideas from other people. The starfish was the main event on my virgin post, and it was the worst thing I had ever been through. YHC was fat and completely out of shape. Now: in much better shape and a little less fat (pizza and beer have something to do with this). Needless to say, everyone, including YHC, did much better this time than I did that morning a year ago. Strong work by all, especially Knight Rider and Hannibal. Very impressed by Chin Music, and Crayola – even thought they’re fairly new, they kept up darn well. Also found out I live about a sand wedge away from the Once-ler. Good times.

Thank you to Simba and myself for letting me lead. It’s always very exciting and very humbling to lead the men of F3.

Announcements:

Southern Discomfort – October 22. Margo and Gerber are co-Q’s
F3 Golf – July 29th at Old Sycamore

SOFAWIB Backblast

7 loyal PAX posted this morning. We followed instructions to the T, kind of. Read about it here: http://f3nation.com/2016/06/20/sofawib-pb-the-grocery-list/

In short, Chadwyck Farms mile to start.

-5 pullups, 10 burpees, 15 decline merkins, 20 Mtn Climbers (L/R = 1), 25 dips, 30 Freddy Mercuries (L/R = 1)

-Run to entrance to school, stop sign (at Rea Rd) and back. Rinse & Repeat until time’s called.

Run reverse Chadwyck Farms – outro.

Missed 1 on accountability above. Sound off in the comments.

NM:

@Kirk is back. Foot’s healing and he’s gunning for the front.
@Sledge is 13 and out every week. Strong work. Thankfully, we didn’t have @RunPrancer out there with his Run DMC music, educating and maturing Sledge one lyric at a time.

Grocery List was just that, a long list. Like cabbage or that can of chicken noodle, or was it broth?, soup, the PAX were forgetting (#CoughLeavingOut) burpees left and right. #SelectiveMemoryLoss

Lots of PAX not out this week. Either Fast Twitch has dealt a death blow to our numbers or fartsackers-R-us took over. Regardless, good to workout with those who were there.

Same bat time/channel next week.

$0.30

Strong numbers at the Twitch this morning. Weather was good(ish), per usual, day-glo yellow was the color of choice today with a few dudes shedding layers along the way. Preblast went out yesterday so everyone a few guys knew what was on deck. Hill repeats on two of the tougher pitches around with a few lower-body focused exercises between.

The Thang:

Head south on Strawberry to the bottom of the Coburn half pipe.

Triple Nickel up west side of the pipe (direction heading towards Bevington). Top: Good Mornings/Bottom: deep squat

Continue towards 51 via Coburn/Cary Ridge. Regroup at 51 SSH x25IC.

Left on 51, Right on Clavemorr Glenn into WhiteGate. Weave your way to the base of Lauren Conrad.

Triple Nickel up the southern face of #LC (the steep side). Top: RDL left leg/Bottom: RDL right leg

Chaos and mutiny ensued with 3 minutes left. As the pack coasted into Strawberry following the return trip from #5Knollz, several guys veered towards the parking lot. Some half-hearted shouting and encouragement rallied the group for a quick AYG down Woodfox. Around a dump truck. Through traffic. Backwards.

 

Moleskinny:
World Record CRs?: Both hills hit Strava segments today, no CRs were observed. Gerber blistered up Coburn West on his final ascent for a solid 5th place finish, just shy of @Stumpy’s smokin’ 4:10/mi pace CR. @Honeybee’s CR on the #LaurenConrad was safe today too. @TL gave a strong effort, but fell a mere 22 seconds shy of the top spot on the 0.1mi segment.

Unbdoubtedly some heavy legs out there today for guys posting at the Horse yesterday. Strong work from top to bottom, lots of speed and endurance coming along early into BRR season.

Always enjoy and appreciate the opportunity to lead Tuesday’s signature workout.

Happy to be on Q again!

COP with Disclaimer given-

SSH x 20 —   5 Merkins  OYO
IW  x 20 —    5 Merkins  OYO
LSS x 20 —    5 Merkins  OYO

mosey towards the  pavilion

    Rd 1:  15  decline scorpion merkins/15 Dips/15 donkey kicks
Rd 2:  10  decline wide scorpion merkins/10 Dips/ 10 donkey kicks
Rd 3:   5   decline diamond scorpion merkins/5 Dips/5 donkey kicks

mosey to the gate

Split group in 2 –P1 sprint to end and back while p2 does
bomb jacks x 100
low slow squats  x 100

mosey  to parking lot

7’s  Burpees/LBC  ladder (6 burpees–1 LBC)
start at the end of the parking lot, stopping at each street light
6  burpees- 1 lbc’s run to the tree
5  burpees=2 lbc’s run to the tree
4-3,3-4,2-5,6-1 and done

Plank for 6’s

Mosey to the side of the pavilion

Peoples chair with each PAX giving a 10 count each
up to 130

People Chair with 50 gator lifts

Russian twists with stones   x 25

“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10

Finish out with some 
Rosalita, Dollies, Pretzel crunches and Freddie Mercury

 

Thanks to Nomad for taking us out in prayer, Special prayers for Glass Joe and his M on the upcoming tests, may the Great Physician surround you both through this time.

2 FNG’S feeling the their first burn!

Disclaimer
SSH x 20 —   5 Merkins OYO
IW  x 20 —    5 Merkins OYO
LSS x 20 —    5 Merkins OYO
Mountain Climbers      30

Merkin ring of fire
circle up facing each other, all PAX begin in plank position
each PAX does 5 merkins one at a time around the ring

3 point run
 stairs and back, building and back, stop sign and back

GRAB a partner and a LINE –Plank walk 3 lines
5 wide, 5 diamond, 5 regular merkins,
10 LBC on the way back

Mosey to the side lot

Partner up for THROW DOWNS
   5,5,5,  then 10,10,10, then 5,5,5

Vacation island Suicide
run to each island and back to start

Merkin Millipede back to the center

Indian Run around the whole square
Short course cut through if needed

Grab the wall road side of building for BTTW
hip slaps or mt climbers 10

Mary called out by PAX
   Dying Cockroach x 15
Pretzel Crunch  x 15
Freddy mercury x 15

Definitely some Q fail going on with the explanation of the Merkin Millipede but practice makes perfect so we will keep trying to get it right until the burn becomes unbearable!

a little bit of everything!

Disclaimer provided and we are off

Mosey to the track for 2 warm up laps and then circle up at mid field for:

25 IW IC
25 Squats IC
20 Merkins IC
25 LBCs IC

Mosey to the goal line for a few circuits

1 – bear crawl to the 10 and do 10 merkins…jog back to goal line
bear crawl to the 20 and do 20 merkins…jog back to goal line
bear crawl to the 30 and do 30 merkins…jog back to goal line

Plank work

2- repeat’o of #1 but swap the bear crawl for broad jumps and the merkins for jump squats

Plank work

3- sprint to the 20 and do 20 lbcs…sprint back to goal line
sprint to the 40 and do 40 lbcs…sprint back to goal line
sprint to the opposite 40 and do 40 dollys…sprint back to goal line
sprint to the opposite 20 and do 20 dolly’s …

Plank work

Visit to grandmother mountain.

5 sprints up and after each return to the bottom do increasing burpees from 1-5. (first time up = 1 burpee and 5th time up = 5 burpees)

Plank work

Sprint to the blue door.

3 rounds of people’s chair….after each round do some diamond merkins (start with 10 and add 5 after each round)

Mosey to the bleachers…we did 25 dips IC.

Mosey down to the benches on the field….we did 15 dips IC…

That’s all we had time for…so mosey back to the launch

Joker did not get enough during the workout so he stayed behind to work on his “track speed” Rio is only a few weeks away. Dream is alive Joker!!

Always great to lead at Joust….Awesome location with plenty of spots to challenge the body

A warm welcome to Cookie Monster and Square Root and a special thanks to Chin Music for the take out.

#PreBlast – 12 weeks to BRR

Swift will launch at 0515 on Tuesday from the Vine American Kitchen parking lot in Ballantyne.

Here’s the plan:

  • 0500 – launch for extra warm-up and 2nd F
  • 0515 – launch from the lot for main warm-up and drills
  • 0530 – remaining in the Ballantyne Corporate Park for VO2Max intervals of lengths from 4 minutes on down looking something like this for a 35minute workout:
    • 4min Interval, 3min rest
    • 4min Interval, 3min rest
    • 3min Interval, 2min rest
    • 3min Interval, 2min rest
    • 3min Interval, 2min rest
    • 2min Interval, 1min rest
    • 2min Interval, 1min rest
  • 0605 – Head back to launch point

What are VO2Max intervals?  Here’s an overview from http://www.runnersworld.com/race-training/interval-sessions-increasing-your-v02-max

  • Every runner has heard the term VO2 max, but what is it exactly and why should you care? Your VO2 max (aka maximal aerobic capacity) is the highest rate at which your body can transport oxygen to your muscles, which your muscles can then use to produce energy aerobically. VO2 max is an excellent predictor of running performance for races of 1500 meters to 5K and a significant contributor (along with other factors such as lactate threshold pace) to performance for longer races.

    Using the strategy of maximizing time in the optimal intensity zone helps you to determine how long your intervals should be, how many to do, and how much recovery to take between efforts. When you start an interval, it takes a minute or so for your oxygen consumption to get up to the optimal range. Short intervals, therefore, have a higher proportion of “wasted” time than longer intervals. If your intervals are too long, however, you will not be able to maintain the optimal intensity range for the entire workout.

    Intervals of two to six minutes typically allow runners to accumulate the most time at 95 to 100 percent of VO2 max. For many runners, workouts consisting of a total distance of 6,000 to 8,000 meters of fast running provide an effective balance between providing a strong training stimulus but not requiring too many days to recover. My favorite workouts are six efforts of 1200 meters or six reps of four to five minutes uphill.

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