As I said on Twitter, keep Drop Thrill in your prayers as he is recovering from a re-injured back. With that he had to back out of Qing Thrive so here is your friendly neighborhood Hair Band to take over.
#HairbandMile
COP
SSH X 25
Merkins X 10
Mountain Climbers X 10
Imperial Walker X 15
The Thang
Tour De Park… (Sounds more confusing on paper than it really was)
Partner up, this will all be done together.
– 100 dips combined on benches under the cover
– Run out and to the right, up the stairs to the road – 100 Merkins combined
– Run to the corner and 100 Flutter
– Run to tree after 2nd large light (just over halfway) bear crawl down hill, bear crawl back up, then 100 LBCs combined
– Run to corner and Lunge Walk to 2nd peninsula
– Run to last corner back at parking lot and 100 combined squats using kettlebell or sandbag
– Plank at gate until all are done.
Run to bathroom building and grab some wall for peoples chair, knees 90 degrees, hands out in front of you, hold it… drop an inch and hold it…. Recover!
5 Burpees OYO! I heard mumble chatter about this not being recovery… You had about 5 seconds before we started the burpees so that was your recovery, you’re welcome.
Back on the wall with 50 air presses this time, recover!
5 Burpees OYO
Back to the wall with BTWs (Wait, it’s really BTTW)! Recover and by popular demand, we Nomad asked for it…
5 Burpees OYO!
To the picnic tables 20 incline merkins, 20 stepups, Repeato! Honestly things are getting fuzzy now. Speilburg departed around this time.
back out to the parking lot and 20 incline Merkins on the curb, 20 decline Merkins and 10 Carolina Dry Docs, repeato!
Over to the gear and grab a sandbag or kettlebell for a multipart motion.
Grab your gear and the motion goes like this, goodmorning (deadlift) to curl to overhead press to tricep extension and back to the ground. Do 20 of those, run to the gate and back and repeato!
Makhtar N’Diayes 10 right, 10 left
6MOM
Flutter x 20
Dolly x 20
Rosalita x 20ish pitiful counting, we had American, Spanish, German but it all sounded like gibberish
Protractor 90, 45, 90, 45, 10, 45, 10, 45
DONE!
Moleskin
Good group out there considering we were missing some regulars this morning. When DT said he needed to bail on the Q for his back I knew I wanted to do the Tour De Park but honestly I thought we would have time for 2 rounds, and we probably would have if I didn’t have us on the wall so long and after that it was pretty much just a big fat audible. Everyone seemed to think it was a solid beatdown anyway considering it was a little last minute with DT needing to bail, so I am glad.
Announcements
Mudrun in China Grove, Shepherd to send out more info
Patriot Run on Memorial Day
Keep Speilburg’s M. in your prayers as she gets a procedure done on her shoulder.
17, no wait 18, lads showed for a late sub Q by yours truly. Good crowd came ready to work from the outset.
THE THANG
SSH x 15
IW x 15
5 min warm up
Goblet squats 30 secs plus 30 sec squat jumps
Overhead presses 30 secs plus dry dogs
Stagger merkins on bell plus 30 secs KB presses
Louganis w bell 30 secs plus 30 sec Freddie Mercury
Lunges with bell 30 secs plus 30 sec split jumps
10 deadlifts – 10 swings – 10 overhead presses
8 deadlifts – 8 swings – 8 overhead presses
6 deadlifts – 6 swings – 6 overhead presses
4 deadlifts – 4 swings – 4 overhead presses
10 deadlifts – 10 swings – 10 overhead presses
Mosey to field
Sets of 50’s
40 swings sprint 10 diamonds merkins and sprint back
30 alternating swings sprint 20 military merkins and sprint back
20 high swings sprint 30 wide arm merkins and sprint back
10 snatches each arm sprint 40 regular merkins and sprint back
40 tea baggers sprint 10 split jumps and sprint back
30 tea baggers sprint 20 split jumps and sprint back
20 tea baggers sprint 30 split jumps and sprint back
10 tea baggers sprint 40 split jumps and sprint back
40 flutter presses sprint and 10 nipplers each side and sprint back
30 flutter presses sprint and 20 nipplers each side and sprint back
10 flutter presses sprint and 40 nipplers each side and sprint back
Sprint there and back – winner was Brown
Sprint there and back there and back – winner was Dollywood
Finisher
1 Diamond merkin on bell and 2 lawnmowers right arm
2 Diamond merkins on bell and 4 lawnmowers left arm
3 Diamond merkins on bell and 6 lawnmowers right arm
4 Diamond merkins on bell and 8 lawnmowers left arm
5 Diamond merkins on bell and 10 lawnmowers right arm
6 Diamond merkins on bell and 12 lawnmowers left arm
7 Diamond merkins on bell and 14 lawnmowers right arm
COT
YE OLDE FASHIONED MOLESKINE
Bananas put the SOS out last night after staying up too late to watch the NCAA Championship game and like a true Brit I stepped up to help out a buddy.
It was a little quiet out there to start with until Brown came screeching in on two wheels after going to see a man about a dog…
This morning was a mixture of some bells and some cardio as well as upper and lower body which meant quite a few 10 counts from the lads sprinkled through the workout #smoked!
Nice to see some of the youngers lads continuing to post and also good seeing DK make a rare appearance. Speaking of rare occurrences I have never seen Brown move that quick as we won the 1st spring and then blew himself out in the second round! Happy birthday to Tackling Dummy who has hit the dreaded 4-0!
Thank you to Dollywood for taking us out. Always a pleasure to lead.
Cheers,
BD
With 9 PAX having launched for Swift, 16 arrived at Bagpipe to discuss last night’s game before getting a beatdown. With a PAX average of 4.5 hours of sleep among us, YHC thought it best to keep everybody awake with a more cardio-intensive workout… trying not to slow down much lest anyone get sleepy.
The Thang:
Mosey to Courtyard parking lot for warm-up: 20 SSH, 20 IW, 15 merkins (all IC).
Mosey to Lochness for 2 laps (~.6 mile) with 2 pain stations each – 5 burpees at picnic benches and 10 jump ups at far wall. While waiting for the 6: 20 peter parkers IC and hold an elbow plank.
Run to the bottom of Ballantyne Corp and do 20 flutter IC while waiting for 6. 7’s on the little hill: squats and burpees, then lap around the neighboring pond (~.25 mile). Planks while we wait.
Mosey back on exercise trail – PAX do max pullups 2 at a time then merkins until all PAX finish. Continue on to grass field next to Lochness. Partner up and do 10 “over/unders” each.
Mosey over to low wall. 20 dips, 20 LBCs, 10 burpees all IC. 20 dips IC, 20 Fred Mercuries IC, 5 burpees OYO. 20 dips IC, 20 flutter IC, then 1 lap AYG. Finish with hip slappers IC until all PAX arrive back. Mosey home with a couple stops for planks and some Mary to kill time at the end.
Moleskine: It has to be noted that Outback and Madame keep showing up at 4:25 to run 6 miles before doing Bagpipe. YHC tried to punish them with burpees and running but I can’t say I got the best of them… especially with Outback smoking all of us on the last lap. Amazing effort.
Great group today. I felt like it was 2012 when I saw Frehley’s, Market Timer, Wingman, and Mighty Mite all in the same place. Thanks to Strange Brew for a strong take-out.
Announcements: 1 Mile time trial takes place 2 weeks from today at Community House Middle. April 16 Convergence for Stonehenge and Indian Land – takes place at ILHS, 6 a.m. for OCR training and full workout at 6:30. Fast 5 Relay May 24 – see Bratwurst or Bounty Hunter for details and lookout for more to come on Twitter or web site. Happy Hour tomorrow at Braswells. Need Qs for Bagpipe!!! I think that’s everything.
8 for the early spring edition of that workout that people say they hate but secretly they like it because it makes you think of Santana, and the Appalachian Trail, and Leonard Bernstein and Rodgers & Hammerstein musicals. Now go to your happy place because The Danger Zone is no one’s idea of a good time.
Here’s what we did
Partner up.
Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.
Run to the first telephone pole, flip to backwards run to second telephone pole – 10 good form merkins.
Forwards run to the next telephone pole, then backwards run to the next – 10 flutters (per leg).
Run forward, run backward – 7 burpees.
Rinse repeat – forwards/backwards/merkins/flutters/burpees
Mix in a little partner accountability check at each named side street – 10 dumbocrats, alternate top/bottom #phrasing.
Do it all over again on the way back from 51 to the corner of Rea and Colony. Found out today that this Strava segment is called “The Danger Zone” because of course its called that.
“Completed” means you and your partner will need to complete all exercises and be back at OP parking lot in the 45 minutes time allotment
The Results
One-Eye/Cold Cuts with the win. Iron-Mike/Sundancer* then Booyah/Hammer right on my tail, with Voodoo/Rachel following.
Color Analysis
First, let me give full credit to One-Eye and Cold Cuts, who completed the workout with a few minutes to spare. And I didn’t see any arm waggles and flying squirrels. Totally legitimate win. Pretty dang impressive.
Next, let me give credit to my partner Iron Mike, because you see the asterisk and you’re thinking “Sundancer? I call BS!” and you’re right and here’s what happened and judge for yourself. We reached the top of the Danger Zone and I tell him “you can still beat this in time” and he drops a gear and I’m just trying to keep up in time for dumbocrats. I throw my watch at him near the HT intersection and tell him to hurry up and bye Iron Mike.
Did he “complete” the workout? Damn right he did.
Booyah had a bitchin’ “Weed and Feed” hat on and I like him already. Hammer offered Sledge the choice between posting with him or chores and he chose chores and I don’t know if that speaks highly or poorly for his judgement but I missed him lapping me.
And I don’t want to play favorites, but Voodoo is my favorite and that boy just keeps getting short-strawed on this workout. First Kirk and then Rachel and I can’t wait for Swiper to headlock him the next time I bait/switch this workout on him. And ohoho that’s going to happen sooner than you want it to because Run With Faster Men, and Voodoo “hates running” and life’s not fair and BRR season is right around the corner.
Announcements
BRR season is right around the corner. Just kidding, it’s now and GhostRunner and the CudaRun are on Thursday nights.
MudRun is coming up the end of the month.
Pray for Kirk, who was DM’ing pictures of 13% ABV beers last night.
Thank you two-time champion One-Eye for the takeout.
Limited BS today and a whole lotta badassing out in the Danger Zone today. Thank you all for making SOFAWIB your choice for Tuesday workouts named after Argentinian mistresses.
20 gathered at SCMS for some more Fast Twitch on a perfect morning for running. No Prohibition…pink eye. No Heels…crying eyes.
The Thang
Mosey down Strawberry to Rosecliff entrance. Circle up for IWs x 20 IC and MCs x 20 IC.
Mosey into Rosecliff, left on Browne’s Pond, right onto Coburn and run to 3 way stop. Gather for instruction for today’s plan.
Jacob’s ladder from 3 way stop sign back up to stop sign at Coburn and Browne’s Pond. This sucked.
After we were done, gather back at 3 way stop. Run to stop sign at Cary Ridge. Stop for plankorama. Run to 51. Stop for LBCs x 15 IC. AYG to Davie Park. Stop for Flutters x 15 IC. Mosey back to base.
Total miles: ~ 6.5
Moleskine
Prohibition texted me late yesterday letting me know he had pink eye. Claimed he could wear swim goggles and still lead…but rather than spread this outbreak through the FT pax, I decided to substi-Q. So this plan came together quickly. And with no pre-blast, which almost caused Hairball to boycott and take his services to an inferior SOFAWIB. But alas, he chose wisely…and even though we had a little less moving time, we matched his miles from last week.
Strong number of pax this week…must be time to kick in BRR training. Even Gloss was there, with his 5 inch inseam running shorts and dri-fit crop top.
45 minutes of Jacob’s ladder on the Coburn half-pipe was terrible. An awful way to get in some hill repeats. Your reward at the top…burpees (sorry Retread…I know I said no gloves). And when we were done, we took the long way back with some hard running and few stops along the way. But solid pushes by all the pax this morning…no one took any plays off, save Turkey Leg who bailed after the last trip up on Jacob’s Ladder. No, not defeated by his knee or the hill…it was last night’s taco supreme that won out.
Thanks for the take-out Gloss. Baracus on Q next week.
Announcements
Gloss mentioned bacon run at The Fort. Snowflake clarified it was relay 5K with bacon trophy. Gloss was dejected.
There was no Stumphugger.
I beat Buttermaker…again.
Started out with Frack letting us know it was international Chest day: Now his words
Workout
Quick Mosey
SSH x 30
Mountain Climbers x 30
Merkin x 25
IW x 30
Quick Mosey
LBC x 30
Merkin Ladder x 55
Quick Mosey
Stair Way to 7 (burpee/squat) going up hill backwards
Quick Mosey
Sprint around the circle and partner up
Partner – sprint around the circle while partner 2 performs a workout and switch until goal is obtained.
Exercise 1 – supine x 100
Exercise 2 – butt touchers x 100
Exercise 3 – merkin rows x 100
Quick Mosey
50 dips kinda. Most stopped at 30.
Run back to launch
Announcements:
It’s time for the bi-annual running of the workout that used to be unnamed and now has a name that Kirk and One Eye came up with because they completed it first.
And it goes like this –
Partner up.
Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.
Run to the first telephone pole, flip to backwards run to second telephone pole – 10 good form merkins.
Forwards run to the next telephone pole, then backwards run to the next – 10 flutters (per leg).
Run forward, run backward – 7 burpees.
Rinse repeat – forwards/backwards/merkins/flutters/burpees
Mix in a little partner accountability check at each named side street – 10 dumbocrats.
Do it all over again on the way back from 51 to the corner of Rea and Colony.
In order to be able to argue that you should now have the right to rename it, you and your partner will need to complete all exercises and be back at OP parking lot in the 45 minutes time allotment.
7 PAX from regions South and more South came together for what can only be described as a “workout”. 4.5 miles were covered and an F3 stamp was figuratively placed upon a shopping center the area signage refers to as “Promenade on Providence”. As we speak, crews are replacing the word Promenade with “Bloodbath”. Seems a bit reactionary but word travels fast.
The Thang
Mosey from shopping center to roughly halfway down Woodview Circle to the start of a steep downward hill (0.9 mi).
One-legged Burpee Hill Ladder
Perform 1 one-legged burpee, then run down hill to end of Woodview Circle (~300 meters). Perform 2 one-legged burpees. Run back to start for 3 one-legged burpees, and so on, all the way up to 11 (66 burpees, ~2 mi).
Mosey back to Promenade on Providence fountain area (0.9 mi).
You’ve been Benched
Form 2 groups.
Group 1: There are 8 consecutive benches on one side of the square. Perform 3 derkins w/ feet on 1st bench. Then 3 derkins on 2nd bench, run back to start. Derkins on 1st, 2nd and 3rd benches, run back to the start. Etc, etc, until you reach 8 benches (108 derkins total).
Group 2: On opposite side of square, same concept as group 1, but with 2 explosive lateral step-ups (each leg) instead of derknis (72 total each leg).
When done w/ one side of benches, flapjack to the other.
Quick Tour
With only a few minutes remaining, YHC decided to bring the PAX by two site features that could potentially be used in future workouts.
Moleskine
Announcement
Indian Land convergence – Sat, 4/16 @ 6aM @ Indian Land ES
Like most F3ers, I was a high school athlete. As evidenced by my cauliflower ear, I wrestled. After my senior year, a surgery on my elbow and a decision to largely motivated by not wanting to cut weight for four more years, I retired. For Fat Camp, I’ve drafted a plan that will put those old drills and skills back into action.
The goal is to build the strength, flexibility and agility of a wrestler. Most of the work will be drills and stations. Here’s the big disclaimer — There will be lots of partner work and you will likely get knocked down, probably more than a few times. (Most of the work will be done on the relatively soft Astro-turf field.) We will spar some, but you and your partner can determine intensity. Lastly, we will work the neck. So if you have neck, spine or back issues, use caution and common sense.
Though not essential, if you have never wrestled, I recommend you check out these videos for the basics. That said, I will provide you the direction you need for the drills onsite, too.
Take Down drills
Escapes & Reversals
Breakdowns
Pins
See you there!
Tuesday 0515 will be the launch of Swift as we count down 2 weeks to go until the 1 Mile Time Trial. This week will be a workout to simulate the feeling and speed of the 1 Mile race.
The THANG: