18 hearty men ignored the frost warning and got after it as Skunkworks.
Warm-Up
– SSH
– 30 two-handed swings
– Merkins
– 40 two-handed swings
– Imperial walkers
– 50 two-handed swings
– 10 double burpees OYO (2 merkins, 2 jumps)
– 40 two-handed swings
– 10 one legged deadlifts each leg OYO
– 30 two-handed swings (forearms screaming)
KB Bus Sprints
– Mosey to parking lot, partner up with same size KB
– Partner 1: sprint to last bus and back, Partner 2: KB exercise; wait for whole group to finish each leg
– #1: Snatch
– #2: Goblet squat w/ 2 KB
– #3: Tricep press
– #4: Rows w/ 2 KB
– #5: KB lunges w/ KB pressed over head using one arm
– #6: High pulls
– #7: Bench press w/ 2 KB in bridge position
– #8: Russian Twist / Louganis
The plan was to get warm in a hurry but the breeze kept it cold throughout. Great work out there today. It was an honor to lead.
— Harley
Five brave men showed up at 5:15 for the launch of swift. Despite the wind and the cold off we went. Honey Bee and Out Cold off of their top ten performances at the Thunder Road decided to do the one mile warmup with us before returning to Bagpipe. That left us with three.
TheThang:
Warm up: Calf raises, hell raises, butt kickers, high knees, skipping that is not skipping and bounders.
Instructions were given to run at your 10K pace in preparation for the Joe Davis Memorial race in January. Return to the six after each segment.
We did a pyramid starting with two laps equaling one mile around the bull ring followed by one minute of rest.
One lap around the bull ring resting forty five seconds.
Half a lap around the bull ring resting thirty seconds followed by another half lap returning to our starting point.
Last part of the circuit was a quarter lap around the bull ring resting fifteen seconds between segments. Complete this until we return to the starting point.
Rest forty five seconds and work our way back to the top starting with half the bull ring all the way back to two laps around the bull ring.
A total of over six miles by all with warm up and circuit work.
Moleskin:
It was chilly out there today with the wind. It took a while to warm up but once we did the Pax were flying. Madame and Wingman were working hard pushing through every segment. Wingman is preparing for his half marathon in January and he looks in top form. Madame continues to get faster and faster each week. He will be a beast come mud run time.
Great work by everyone and I appreciate the opportunity to be a guest Q at swift.
Announcements:
Last week of sole redemption.
Sign up for the F3 Christmas party.
Sign up for the Joe Davis Memorial race. Check the website.
It was cold, it was rainy, but 14 Uncle Rico’s came to relive glory days by entering the time machine and facing their fears at varsity tryouts with the goal of becoming one of A51’s 3 sport lettermen. When they exited their cars they were greeted by Coach BT and Coach Simba, both aptly dressed in typical coach, we bout to sweat, headbands. With whistles hanging around necks we were off.
The Thang
COP (Simba)
Basketball Try-outs (Big Top)
Football Try-outs (Simba)
Baseball Try-outs (Big Top)
Get Your Swole On Circuit (Simba and Big Top)
DONE!
Coaches Notes, taken in the Moleskine of course:
Results are posted in the Gym. Spoiler Alert: We now have 14 new Varsity Athletes. Good work men.
Booty has the Q at “The Charge” on Wednesday, 11/19, at Providence Day School. As usual, he will ensure the pax make a sufficient downPAINment. But for Wednesday YHC (Baracus) is issuing a special challenge.
A few weeks ago I told the pax at the Charge AND announced to the Twitterverse that I would donate a pair of shoes for every FNG we got at the Charge until the SoleRedemption shoe collection drive was over on 11/22. I upped the ante a couple weeks back by qualifying “site” FNG, but didn’t get the response I had hoped for (I’m an engineer not a marketer). So here is one more push to bring out the pax AND the shoes to The Charge before the shoe drive is over.
Result is the number of burpees the pax must do. If negative number, then just YHC does the burpees.
Either way….shoes get donated for Charlotte Rescue Mission AND we get a good workout!
Neal: [riding in back of pickup truck in freezing cold] What do you think the temperature is?
Del: One.
Don’t be afraid of a little cold in the morning – run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – frigid pace…
** Planes, Trains and Automobiles
Despite the colder than typical early November temps, 5 PAX made the wise decision to rise early on their Saturday morning and post at Area 51, though we originally started with just 3. We gathered around the VSF as YHC brought the shovel but left the flag in his garage. After brief discussion of how Huggy Bear got his F3 name we headed out into the Gloom to see if we could warm things up a bit.
Warm-up jog around the soccer field and then gather around for COP at end nearest the school. With only 3 of us at the start had to determine where to look as we began the exercises. As Joker mentioned afterwards, feels a bit awkward looking directly at another PAX member but nowhere to hide when only 3 of us to start off. Thankfully, O’Tannenbaum and Donkey Kong arrived 2-3 minutes into the COP and provided a distraction.
COP:
Head over to light pole at midfield and gather round for the Starfish:
Jog over to track for a couple of laps w/ 4 stops each lap for called exercise:
Mosey over to wall at front of school for PC:
On the move again as we headed to the back playground for some circuit work:
Time for a little run so we found our way over to the nature trail behind the school:
Can’t forget the core, so we circled up in the grass behind the right side of the school for 6 MOM:
Just enough time to wrap up the work-out with some sprint work back on the soccer fields. Line up along the end line at the soccer goal and complete the following:
Head back to the launch point
COT
Moleskin:
Announcements:
The Murph, Lifting and Running.
Teddy, Purple Haze, Frazier, Bugeater, Semi Gloss, Jamboree
The Thang
Mosey around the track for a warm up
COT
20X – SSH – CAD
15X – Imperial Walker – CAD
The Murph – 1 mile run, 100 pull ups, 200 push ups, 300 Squats 1 mile run
Partner work – Rock lifting
Round 1 – One partner runs while the other partner does curls – 200 collectively
Round 2 – One partner runs while the other partner does chest press – 150 collectively
Circle up and everyone get a rock
Round 1 – 20 cad – YHC can’t remember Rotate rocks
Round 2 – 15 cad – Bent over rows – Rotate rocks
Round 3 – 15 cad – Skull Crushers –
Round 4 – 20 cad – Russian twist with the rocks – Back to the original rock
Round 5 – Curl – Cad – till failure – 30 ish
Mary – Dolly – 25 – LBC’s 25
Moleskinny
Apologies for the delay in sending. YHC was feeling under the weather on Sunday partly due to football and brown water. #pimpinainteasy.
As I approached the AO at 6:55 and didn’t see anyone with the exception of three cars I figured the cold has pushed some of the pax to sleep OR possibly to Thunderoad. #tistheseason. Haze and Frazier had come early to get in their 12 miler before the workout. I can only assume that their fear was my workout wasn’t going to be strong enough for them. Jamboree also came early and added a few miles to his day as well. Strong work.
Earlier this week YHC and Haze were talking about the workout and I decided to do the Murph as I have not done it yet and wanted to see what it was all about. I now realize why I haven’t done it. There was a LOT of MUMBLE chatter about the workout and several comments about how a few people should have gone to the rock instead. Anyways we were off. I was by far the slowest one out there so the rest of the Pax were already through have of their exercises before I got back. Teddy and Frazier along with Haze, Bug and Jamboree were running their second mile when I had to call mine early because I didn’t want anyone sitting around. Also I was beat.
We started the lifting circuit and more semi-refusniks were speaking up. The lifting became too much for some. Once we got to the circle of rocks and begin the rotation I felt that we needed to get some arm work in. I always like to rotate on the rocks to give everyone a chance to use a heavy one. The curls till failure was a favorite of mine, Jamboree and Bugeater kept it alive. Great work to everyone.
Announcements –
Joe Davis Run – Sign up. Also go to the pay pal link online and donate to Coffeteria. Anything helps so please assist
Christmas Party – SIGN UP. You have until the 20th.
Posted on behalf of Lobster Roll:
Run to lower parking lot circle the islands and return to launch point to pick up 2 late arrivals. Continue run and circle up in the upper parking lot by the school entrance.
Some plank
Playground circuit
5 sets of:
Some more plank
Head over to front of the school for some peoples chair and BTW (2 rounds)
Jog back to launch point
That’s a wrap
Thanks to O’Tannenbaum for the send off.
-Lobster Roll
YHC had planned on playing some music out there this morning to inspire Frehley’s Comet. With him as a no-show and the impending gloom, the tunes where left in the car. Maybe it will show on Saturday.
The Thang
Run a lap around the lot for warm-up
SSH x25 IC
Imperial Walker x25 IC
Front Lunge x5 IC
Mountain Climbers x25 IC
Mosey to Playground
3 Sets of the follwing exercices:
1st: set of 10s, 2nd: set of 20s, 3rd: set of 10s
Dead Lift
Merkins
Upright row
Merkins
Two-Handed Swing
Merkins
Goblet Squats
Merkins
Tricep Extensions
Merkins
Use Playground
10 Dips with Bell
10 Pull-ups
Plank-o-rama between sets
Repeat
Mosey to the Wall
1 Minute of Semi-gloss
30 Seconds of Sac-Dragger with 10 upright rows
Seven Minutes of Mary – Pax choice
Dolly with Press x 20 (Mic Check) IC
Dying Cockroach (Loogie) x 10 OYO
Protractor (Ripcurl) – various angles of unpleasantries
Flutter with Press (Wingman) x 20
Head Home
Moleskin
We got lucky out there this morning. Rained only a few drops during the warm-up. I think the regular PAX got scared. Those who showed got a proper beatdown. YHC opted for a no-run workout and thinks it turned out alright. Some idle chatter around Panthers and Wolfpack and maybe some other chatter left out in the gloom. Always an honor to lead and fun trying to come up with something else to entertain and destroy. Welcome to Steak-Um site FNG. Great to have you out today. Hope to see you back in the gloom next Monday brother.
Announcements
Holiday Party – sign-ups close soon
Joe Davis – sign up for a discount now or sign up later at full price. Either way a win and a good time for a good cause
Shoes – small opportunity for shoes left. Bring them tomorrow to #Bagpipe
Posted By Mallcop on Flippers behalf.
9 Men including YHC were bold enough to hit the fart sack ejector button and join up for some folly at The Rock. Little did they know (unless they pay attention to twitter of course) that trouble was awaitin them at the final destination.
The Thang:
Mosey down towards the front parking lot and circle up
*SSH x20
*Imperial Walker x30 (Q forgot to stop counting)
*Mountain Climber x25
*20 Burpees
Rotating over to the courtyard started with partner dips much to Mallcops protestations, 2 sets of 20.
For the next 30 minutes or so we enjoyed some Hoplite Splits:
o Laps around the church
o Burpees
o Squats
o Lunges
Quick mosey round the front over towards North Face during which time Deadlift opted to practice his parking lot dive and got a skinned knee for his trouble.
Once at North Face completed some bear crawl split work
o Get down North Face (Run Stopper decided we should roll, it was a Flipper Q after all, gotta roll down a hill) then bear crawl back up
o Six inches
o LBCs
o Side Plank
After much dizziness the PAX were introduced to some Reservation Karaoke back to the cars (Indian Run with the sprint to the front in Karaoke form)
Once at the cars a rousing set of Starburst Burpees and we closed out with make your own Merry which went something like this (each set 30 seconds called by the PAX in rotation)
Moleskin:
Was a cold day, but a good one and great second Q from my perspective. Heckuva a day for an FNG but he was game and kept up with the crew very well, even joining in for the obligatory coffeteria after.
It just wouldn’t be Saturday if it didn’t start at the rock.
Announcements:
Signup for the F3 Area 51 Christmas Party on the night of Sat., 12/06/14.
Signup for the Joe Davis Run on Sat. 01/10/15.