90% chance of rain with cooler temps equated to 100% chance of parking deck workout for 25 SOB’s at Bagpipe. 10% wins the day and we didn’t see a drop. Plan was already set so off we went. Many Bagpipe regulars and some not-so regulars among the pax today.
Thang
Approximately 1/2 mile mosey from the Vine to the top of the closest parking deck. Circle up.
COP
SSH x 15 IC
Quad Combo: High Plank. Merkin x 10 IC/Plank Walk x 10 IC/Plank Jack x 15 IC/MC x 15 IC
Mosey all they way down to the subterranean level of the deck. Chair plank. Line up facing up the incline in 3 waves. Plank start sprints. One incline at a time x 4. 6 inches/RLH, RAH/RLH, 6 inches/LLH, Elbows/RAH/RLH. 3,2,1 count and go for each.
2-Level Triple Nickel
AYG to the top (4 inclines)/5 Jump Squat/AYG back to launch/5 Hand-release burpees/5 repetitions.
Mary to regroup: Flutter x 15 IC/Dolly x 15 IC
Civilian Count Merkin Set
10 each: Regular/Wide arm/Diamond/Offset Left/Offset Right/Regular
AYG to the top of the deck. Mosey back down to pick up outer layers shed for Triple Nickel. Continue mosey out of deck and back to the Vine.
6 MOM
Feet in air all 6 minutes: Flutter x 15 IC/Protractor/Dolly x 15 IC/Protractor/High Dolly x 15 IC/Hold for 2 ten counts/Heels to Heaven x 15 IC/Bicycle x 15 IC/Hold
COT
Moleskin
Awesome to see Madame Tussauds back in action after tearing his calf muscle, Udder off IR, and Rock Thrill off IR. Kotters men. Strong crew at Bagpipe today. Sacagawea owned the Triple Nickel with Dory close behind. Mr. Bean, Hops, Pebbles, Abba pushed hard through all sets today. Solid work from all pax. YHC’s Garmin malfunctioned, but fairly certain we got at least 3.25 total. Much of that uphill at strong pace. Great job today men.
Announcements
SOB winter shirts are available at the Mud Gear store. Getting colder.
Thanksgiving football game. AO vs AO. Wingman has more details.
Joe Davis Memorial Resolution Run early/discounted registration ends this week. Register and details can be found HERE. Date of race is 01/09/2015. 5K and 10K options. This is the 4th annual race. Over $50K raised in first 3 years for Keystone Substance Abuse Services in Rock Hill. It is a great event. Rock Thrill (Chris Davis) is Joe’s brother. He can provide you more information.
Glass Joe decided it would be a good idea to poke the bear yet again! He claimed that it would be a 0.0 kind of workout. Well he soon found out that would not be the case. Oh, and just for some added fun there will be Burpees along the way.
The Thang:
Hairband Mile
COP
SSH x 20 IC
Everyone seemed to be good time to roll!
Let’s Mosey
Line it up for a long Indian Run around the site!
I decided that it was time for the PAX to get to enjoy the fresh air with a nice group run! Stop at the stop sign and do 20 Burpees OYO!
Once done line it up again! We are going back the same way we came. Indian Run back to shovel flag. Upon return 20 Burpees.
Lets Mosey to the Circle of Benches! Plank until all PAX arrive.
So the idea of this next workout was to have all 10 PAX run as well as doing some called exercises. One at a time a PAX member would run to the building across the parking lot while the rest do called exercises. Each man ran while the following 10 Exercises were called.
Merkins x 2
LBC’S
Squats
Flutter
Dolly (Except CT) more on this in a minute.
Burpees x 3
Flutter
So when it was Countertops turn on the run I had called out Burpees as the called exercise. I saw the disappointment on his face and we all saw the what the heck I want more Burpees body language he had. So I decided while the next man ran I would call out Dolly’s for everyone but Countertop. Because he was so upset he would be doing some Burpees.
Once all members of the PAX had there shot to run it was time to mosey.
Mosey we did right to the sand volleyball court.
Bear crawl across the court and do 10 Burpees
Crab Walk back and do 10 more Burpees.
Mosey to the peninsulas.
Round 1:
Sprint to the second peninsula and do 20 LBC’S
Sprint back and do 10 Burpees! I believe this would make just about 100 Burpees for all the PAX.
Round Two:
Same concept except after this first sprint we did 20 Squats. After sprint back we did 20 Carolina Dry Docks
Line it up time for Indian Run back to shovel flag for some Mary
3 MOM
Flutter X 20 IC
Freddy Mercury X 20 IC
Rosalita X 20 IC
Dolly X 20 IC
And we’re done!
Great to see DT out there this morning thanks for coming out brother! Always an honor to have you out in the gloom with us all.
Welcome Fender Bender who made the drive out from Anson County. Great work this morning!
HB glad your knee is continuing to heel and your able to continue to push yourself on those runs.
Always an honor to lead you gentlemen in the gloom!
HB thanks for taking us out!
E
posted by Simba on behalf of Knight Rider
17 brave (or foolish) men posted for a cold 34 degree morning at Base Camp. YHC gave the disclaimer that not only am I not a professional but this was also my first Q and made sure there was fair warning in advance before leading the PAX into the cold and dark unknown.
Mosey ~1/2 mile around campus with a couple repeats of the stairs by the concession stand to regroup before heading to the track.
Partner up with Muggsy Bogues (aka size doesn’t matter) and try to pick someone you don’t know. Almost everyone was able to grab someone they either didn’t know or didn’t know well. YHC explained these partners were purely for encouragement and/or heckling. To be there for each other to motivate (and be motivated by) an unfamiliar face (not that we could see each other’s faces).
COP
SSH x 20 IC, Merkin x 10 IC, LBC (30 seconds OYO), Imperial Walkers x 20 IC, I feel like we did something else in here… not sure what, but I know we didn’t do burpees!
Short interval ladder on the track (50 meters, 75m, 100m, 200m, 100m, 75m, 50m) with various exercises (no burpees) between for recovery. These were run ~75% maximum effort with the last two (75m & 50m) run all out.
YHC had a few objectives when planning this workout… Since I had previously coached track at South Charlotte, I had to make use the track and I also wanted to try to keep the PAX grouped together and not too spread out. At 1am (a few hours before the workout) I was on FB and learned there would be meteor showers so I added another objective… spend time on our 6 to get a chance to see God’s light show.
In the true spirit of keeping this moderate and ‘modifying as needed’ part of the group was given the option to return to the parking lot from the track while the rest split off for a mosey around the baseball field to the bottom of the dirt road hill. YHC introduced the PAX to ‘Hillga’ as the track kids nicknamed her and after a run/sprint to the top everyone was finished just in time.
By the end of the workout we had sprinted 650m on the track, run a little over 2 miles total, completed a decent number of exercises, witnessed 4+ shooting stars and Mars, Jupiter and Venus.
Thank you to those who led the Mary exercises between intervals and great job to everyone for putting on their sprinting shoes (especially Lorax who led almost every sprint) and for making it out!
Announcements… Third F at Dunkin Donuts right after this (not much info was known or given)
Strange to think it’s been three months since we did this last.
Time to break out the measuring stick again and see if we’ve grown.
If you can finish* this workout – you name it.
Partner up. Everything matters.
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.
*All exercises completed and back at OP parking lot in the 45 minutes time allotment.
If you’ve got the chutzpah to name the unnameable, join us tomorrow for another edition of the only F3 blog with its own workout, SOFAWIB. Olde Providence Elementary – rally at 0520, launch at 0530.
Want to get a bump in Speed? Then join the Swift PAX on Tuesday at 0515 at the Ballantyne AO (Vine American Kitchen) for an extension of Hard running. Come at 0500 for some extended warm-up at 2nd F pace.
The THANG:
Announcements:
With YHC arriving right at 0700 hours after having to take time to feed all the animals at the homestead, PAX was thankful that designated Q had arrived and they wouldn’t have to play Rock, Paper, Scissors to see who would lead. SF was planted in the turf and we headed out for a solid 60 minutes of work.
Headed down to the bus parking lot and then around to the far end of the track infield for COP:
Enough of the warm-up, time to get moving. Head up McKee Rd for a nice jog, mixing in some high knees, butt kickers and backwards run, until we made our way to the neighborhood Pop Tart had introduced the PAX to several weeks ago. With 0700 start time, felt it was safe to utilize the streets without disturbing the residents. Gathered the PAX and called for a round of 7’s from the front entrance down the main drive about 75-100 yards.
Good start to the morning, so we ventured further into the neighborhood, heading down the main drive around the roundabout and made our way to the bottom of the hill. Good spot for mini Ark loader.
Enough visiting with the neighbors. Time to make our way back to campus for the rest of the workout. Headed back down McKee Rd and stopped at far end of the track. Karaoke half the length of the straightaway facing the road and then flapjack for Karaoke second half facing the school.
Continue the run back to launch point and find a spot on the wall at front of school for round of People’s Chair.
Head over to the playground for a WIB type circuit:
Circle up in the grass behind the school for 10 MOM:
Mosey back to front of school and circle up for Jack Webb:
Find a spot on the wall and take a seat for round 2:
Circle up for COT
NMM:
Announcements:
Posted on behalf of Lobsta Roll:
Nobody enjoys lobster in the morning but QIC was glad that 15 of Area 51’s finest decided to join him and start the week off right. A quick disclaimer and we are off.
We started our journey by taking a brisk jog around the school and met in the lower parking lot.
20 IC Plank Jacks
5 Merkins
20 IC MTN Climbers
5 Merkins
20 IC Parker Peter
5 Merkins
20 IC Peter Parker
5 Merkins
Remained in plank for the entire set
20 IC SSH
20 IC Squat
20 IC IW
The PAX was not very happy with the early kick in the teeth courtesy of our extend plank exercises. If they were not happy with that, I am certain the next little gem did not sit well.
Quick mosey to the soccer field for a set of 11’s. Our distance was the entire length of the field and the exercises were burpees (on both sides). QIC was very creative this morning. 11’s are painful as well as burpees so putting them together I am sure left a nasty taste in the mouths of the PAX.
Next our slow mosey took us to the wall in front of the school for a little bit of rest.
2 min wall sit followed by a lap around the track stopping at each corner for a called exercise. Alternate between 10 CDDs and 10 diamond merkins
Back to the wall for another 2min sit
Slow mosey to the front playground for 1 set of 15 pull ups and 30 dips
End at the launch point for Mary:
25 IC Flutter
25 IC LBC
25 IC Dolly
25 IC Freddie Mercury
The End!
Warm up
SSH x 20 IC
MTC x 20 IC
Plank punches x 15 IC
Imperial Walker x 20 IC
The Thang
Run through Mill Bridge stopping at each intersection for 10 merkins. Total of 90 merkins.
At the Mill Bridge parking lot is the HILL. We ran 5 hills with 10 dips at the bottom of each hill
Move to the parking lot for suicides with 5 stops.
At the end of set one is 10 CCD
Rinse and repeat 4x
In the middle was 15 LBC, 10 dying cockroach, plank punches , Russian Twist
Back to the hill for another set of 5 hill runs with 10 squats at the bottom of each hill.
20 bench step-ups
Lunge walk around the playground
Frog jump around the playground x 2
Jog back to the parking lot.
LBC x 15 IC
Russian twist x 10
Protractor
Plank Punches x 10
That was a good workout. We cover around 1.5 miles with some steep hills in the middle. Hats of to Frack, he tore his meniscus in the spring and is just now getting back into running. He pushed it hard today.
Warm Up:
50 SSH
40 Mountain Climbers
30 LBC’s
20 IW
10 Merkins
10 Merkins
20 IW
30 LBC’s
40 Mountain Climbers
50 SSH
OK..Warmed up now,,,
The Thang:
Mosey over to the Rock pile
20 Curl to Press in cadence
15 LBC W/ Rock in Cadence
10 Low Slow Squat in Cadence
Rinse and repeat
Mosey over to the front of the school for a quick people’s chair and then partner up
Partner 1 (10 Dips) while partner 2 does pull ups or bicycles on monkey bars until swap. Rotate 9,8,7 etc until completion
Back to people chair (1 legs), partner up again
Partner 1 (10 Decline Merkins) while partner 2 does heels to heavens till swap. Rotate 9,8,7…Etc until completion
Back to People’s Chair mixing in Air press and 1 legs, Partner up again
Partner 1 (6 Carolina Dry docks) while partner 2 does up and overs on the monkey bars. Rotate 5,4,3 etc..
Quick mosey back to home base to finish right on time with a quick 20 Russian twists
Moleskin:
The first frost quickly thawed through the warm up to warn off the Monday morning blues. That being said, gloves are a must moving forward. The crew worked out hard, Short Circuit continues to push himself and the 2.0 Meteor didn’t hold back either. I was impressed by Comet who is working through a messed up arm, he didn’t stop and continued to do pull up’s while the rest of us moved on to bicycles. Frack is a beast and Kevorkian worked out hard despite running 11 miles yesterday in prep for the Spartan race. Dr. McStuffens is drinking the cool aid and has quickly made his mark in the pax. Dash as always was the first back to camp with his speed! I myself and so humbled by a group of men that refuse to sleep in, refuse to let life pass them by and clearly have a strong desire to better themselves physically and spiritually. #Humbled #Inspired
As we continue to explore the Anson campus, we find even more than we anticipated. Like finding some cinder blocks near the practice field last week. Those will be useful. And we continued the Anson tradition of at least one FNG each week so off we go…
The Thang
Mosey around the parking lot
COP
SSH IC x 20
IW IC x 20
Hand-Release Merkins OYO x10
Mosey to the loop driveway in front of the school to find DORA.
Or at least a half DORA 1-2-3
Partner 1 runs to the top of the lop and does Burpees x5
Partner 2 does AMRAP of the exercise.
Flapjack until combined number of exercises reached
Exercise: Merkins x50, LBCs x100, Squats x150
A full DORA 1-2-3 would be 100/200/300 but we have more to see and do so off we go
Mosey back to the large parking lot where we began.
Parking space suicides – 2 up/1 back for approximately 20 parking spaces
Mosey to the lower set of parking spaces
Bear Crawl through the space and then increasing merkins+1 on each parking space line. Ended up doing merkins x11 to finish this one. Wasn’t popular but everyone is better for completing it.
Parking space suicides – 2 up/1 back
Mosey to the road
At each light pole, we stop for Army Situps (lock arms and we go down and up as one group)
1st light pole, Army Situps x10
2nd light pole, Army Situps x20
3rd light pole, Army Situps x20
Intended to go to 30 but time was working against me so I audibled to run to the cinder block pile and keeping the same groups from the DORA, each group grab a cinder block and carry it to the practice field.
P1 runs while P2 does AMRAP of the called cinder block exercise.
Flapjack
Called cinder block exercises: 1) Curls, 2) Triceps, 3) Hold the block in front of you as long as possible, 4) Squat Thrusts
Being good stewards, we return the blocks back to their pile
Pinball run to the stadium
People’s Chair w/ Air Presses x20
People’s Chair w/ Air Presses x20
BTW walk along the wall for 20-25 feet (or lunge walk as an alternative)
AYG run over to the stands
2 minutes of running the stairs
AYG run back to the parking lot for 5 minutes of Mary
Dolly IC x40
Extended Protractor
Flutters IC x10
DONE!
COT
Thanks to Junk Yard Dog for taking us out and a reminder of what we are supposed to be about as men in our family and in our world.
Moleskine
Before we even began, OMB tells the group that he is down 10 pounds in the last three weeks and has started to lift again. Building muscle while losing weight means he is entering beast mode. Speaking of OMB, you could have ended the bear crawl/merkins awfulness without finishing those last 11 merkins. You chose to finish. #noregrets #F3Strong
Former Rabbit came out the gate strong. Strong runner who pushed hard throughout and did the BTW walk along the wall which is impressive for a FNG. Named Former Rabbit because he’s right around 30 with 4 kids. So we were joking about naming him rabbit and then Viper asked if there would be a 5th and FR said there would not be a 5th. Thus, Former Rabbit. You will get to tell everyone about your kids every time you have to explain your name. #Fatherhood
There is no doubt that Junk Yard Dog is getting stronger and faster every week. He is clear proof the #getbetter is in effect in Anson. I saw you out front running that pinball run and even making the turn to pick up the six. Continue to push the group.
Viper continues to be the heart and soul of the group. Out there every Saturday and just encourages the guys to keep working hard. These workouts aren’t easy for guys in their 20s/30s so to be doing them in your late 50s is just awesome to see. #Navystrong #F3strong
Missed Flash Card, Half Moon and Fenderbender this Saturday but some had work, wife at work and late night ride-alongs happening so look forward to seeing them next week.
YHC was thankful for the opportunity to lead. Hearing about the results of weight already lost and seeing the improvement in just the last four weeks is exciting. Multiple guys said they had made eating/drinking changes already. Discipline has a way of carrying over to other parts of our lives. Just wait till four months from now to see the difference.
Had to audibly remind myself that you shouldn’t Q it if you can’t do it on that stupid bear crawl/merkin deal. That was a tough one and sweat was left on the parking lot. But every man finished as there is no quit in the men from Anson.
Next week has Runstopper on Q. Invite some guys to join.
Until next week!
Glass Joe