After last week’s mileage-fest, YHC made a promise to keep the miles down. A group of 22 strong eventually rolled in (even though it was sprinkling) to see if I would keep my promise. With total miles under 3, mission accomplished?! If not, complain to management, but since neither site Q’s were present, good luck! After a brief disclaimer, we took off.
Warm up run- head towards Evelyn’s hill, stop to wait for the 6 and hit the basics- SSH, IW and some merkins interrupted by the paper lady (who stalked us briefly).
Triple Nickle- Monkey humpers at the bottom / Hand release merkins at the top/ Backwards run up- normal run down
Finish with some marry while we wait for others to finish
Mosey back up Evelyn’s hill to Wesley Church for some lifting
Grab a lifting rock and do the following:
Bi’s , Tri’s, Overhead press and Squats x15 per exercise – upon completion, hold rock overhead and head to dumpster (rinse and repeat), then to the end of the driveway for the last round.
Place rock on the shoulder (switch halfway thru) and put rock back in the pile
Mosey to Baseball diamonds
Instructions were to do the following exercises x20 each and then run around each field (4 total fields)
Incline merkins, decline merkins, Jump ups (step ups), Dips and Pistol Squats (one leg up)
Few more Mary, head back to launch and DONE
Ye Olde Moleskin
-Thank you for the opportunity to lead, I was tapped on the shoulder by the energizer bunny (Sprockets) and of course happy to jump in
-Welcome FNG- Huddle House. Is it creative? Does the Hydra Pax struggle to create names? Was I given the authority to confirm the random suggestion? Did IHop bring him out? No, Yes, Yes,Yes
-I struggled with a plan today. Although Hydra is like home court for me living so close, I feel like we have done it all. Also, not being able to grab sandbags, fire hose or even use monkey bars, it takes a few thing from the play book. Either way, happy with the plan
-Few guys out front today, I am not saying that anyone is cheating, but if you are in the 6 but doing all the reps (with good form) keep it up. At the end of the day it is about you (and that fine beach body). However, Proehl is always out front…damn kids! But I did notice some old guys keeping him honest.
-I don’t think many finished the last round around the baseball diamond, ran out of time…sorry
-Many of you hate running backwards…noted, we will do it again
-Not sure what the chatter was behind me, feel free to chime in. I had a plan in my head and could not think of much else
Love this site and always excited when I get a chance to lead. Back in the day when we first launched this site we stayed pretty close to the downtown area – then came the gazelles and we started to find new gems a bit further out. I wanted to pay tribute to the Glory Days. So I put $2.50 in the pay phone and placed a call across state lines to MoneyBall for some direction. “Man – you gotta stay close to downtown that’s where it all started – The Hill must happen, get that bridge involved and use the short wall for some work”. The plan was in motion.
Warm up – Mosey to Sweet Repeats – I heard rumblings ” are we headed to Lawson? Millbridge”. Nope – I wanted to bring our charity efforts into focus – Ray of Hope is housed in Sweat Repeats – make the connection so that when we do some of the planned activities (back pack give away and Xmas party help) everyone will know where to head. We circled up and did the normal warm ups in the parking lot –
SSH, Merkins, LSS, Plank Jacks dugan and demonstrated the Burpee with a Twist (on return jump 180 degrees)
The Thang – today’s theme would be 10, 15, 20 – reps – (paired with 2 exercises) I tend to use this cadence a bit on my Q’s. I do it because I am not a big fan of the “do 200 merkins…..3,000 squats.’ No way you can keep form for those amount of reps.
First stop Parking lot next to Sweet Repeats
Round 1 Broad Jump and Merkins – do 10 Broad Jumps & 10 Merkins, followed by 15 broad jumps and 15 merkins, followed by 20 broad jump and 20 merkins. – lap around the building
Round 2 – Bobby Hurley’s and Speed Skaters (10/15/20)
Mosey to short wall in town
Round 3 Dips and Declines – lap around the block
Round 4 Step Ups and SSH – Hot lap around the block
Mosey to Bridge
Round 5 Jump squat on one side of bridge and then Plank Jacks other side
Mosey to Wall across from church
Round 6 Donkey Kicks and Mountain Climbers (this was a shoulder smoker)
Mosey to KJH The Hill
Round 7 Burpee Twist and Plank Jacks – we made 10 and 15 – and only 1 trip up the hill.
Mosey to COT
All in all we covered about 2.4 miles – timing could have been better to do more hill work next time.
Shout out to Popeye – good to see him during the week – we did some running and he just pushes through even with a bad knee.
The LRC was strong this morning – Deflated had an extra hop in his step and was out in front with Smithers and Foundation.
Rockwell – aka “the silent assassin” – he doesn’t say much during the workouts – but he’s there at every turn leading the way.
Deadwood – i could sense a Q jack coming but it never came – he was out pushing the pace in front. well done.
Carbload – joining the shirtless gazelles – a site to see – but I only saw the bare-back as he was out in front. No thong gate here.
And Schnieder – we’re not the fastest in the group – we seem to have the same pace -so when I see Tom making moves to the front of the line I get going as well. Way to push me.
Prayers up to CarbLoad’s B-in-law – Cody – hit by car and having some surgeries today (back,,) – Schnieder’s friend – his wife Karen is going through chemo and the Big C.
Keep an eye out for workout site changes for tomorrow. Impromptu may be moving…
Spartan Race – still on?
We couldn’t use any gear so I decided to use the cinder blocks! 19 brave men came our for lots of heavy lifting and running (the bear crawl was for Doughboy). We also would like to welcome Big House to F3 Waxhaw! I do have to say, the workout looked a ton easier on paper than it was in reality. Based on the chatter, I didn’t make too many friends today.
The Warm Up – After diccs were given we did a quick mosey around Mt. Chiseled and a quick look at the location of the beatings to come. Took a quick mosey down to pick up cinder blocks for the guys who needed one. Warm up included:
We proceeded to Mt. Chiseled with our cinder blocks over head and did lunges and also what I call “Frankenstein” to the base of Mt. Chiseled.
The Thang – Partner up. Partner 1 does the exercise while partner 2 bear crawls up to the top of Mt. Chiseled and runs over to the other side to perform 10 Bomb Jacks. Run back over to the other side to relieve your partner. Partner 1 started with Burpie Press – 100 of them as a team! That hurts! The next exercise was 200 curls (might have to call an audible!) followed by 100 Rows – bent over or upright. Top that one off (arms now really hurting) with 100 Keddle Block Swings closing off the workout with the Chest Press with the blocks. After running out of time we circled up for our finish.
The Moleskine – That was a tough one but I appreciate Fuse giving me the opportunity to be able to lead such a great group of guys. All of you are really fantastic and I appreciate the support of all. We did have one FNG today and because he likes Ohio State, he was giving the name Big House. Welcome Big House.
Announcements – Fuse is looking for help at Five Stones Church for today, Thursday and Friday of this week. Please Contact Fuse Box for more information. Posse spoke about the Spartan Race this Saturday! 100 PAX Challenge – We still need more support – Let’s donate now! Tickets are being sold for a raffle to win a Lazy Boy Chair. Friday is graduation at CHS and it might impact the morning workout at Cutherbertson, be on the lookout.
Well it was time for Dromedary to take a field trip to Bushwood to check out the back 9 after the front was played yesterday. As I pulled into the parking lot 5 min till lift off one other car was there, would people show up? Did they remember the change from other announcements, only time will tell. As cars began rolling in and 6am hit it was time to start going.
Ok that title has been used before and probably like a thousand times. I couldn’t think of anything else. Please read on.
11 PAX this morning at The Maul.
Warm-up: Mosey lap around the lot with high knees and butt kicks thrown in. Circle up for: 10 MCs, 10 windmills, 10 merkins, 10 squats, all IC.
Rotate 90 degrees and face the hill. For 3 rounds, YHC calls cadence for burpees at the bottom and then everyone sprints to the top for 15 merkins OYO. Round 1 = regular burpees and regular merkins. Round 2 = one leg burpees (right leg) and diamond merkins, Round 3 = one leg burpees (left leg) and wide arm merkins.
Mosey over to the next hill located behind Jersey Mikes. Partner up, no touching please. P1 runs the hill while P2 does the exercise and flap jack. In total, do 50 CDDs, 100 squats, and 150 LBCs.
Mosey to the front of the shopping center. Karyoke one way to the first stop sign, 10 merkins, karaoke to the second stop sign, 10 merkins, run to the Target, 10 merkins, plank for the six.
Mosey to the church parking lot and grab a lifting rock. IC, 10 Romanian deadlifts, 10 squat thrusts, 10 curls. Run to the second speed bump for 10 seal merkins, and back. Repeat one time.
The mosey home was long so we broke it up with stops for Mary called by different PAX. YHC was smokes and Mic Check and Wingman pushed the pace home. With two minutes left, we did an abbreviated, a capella version of “Bring Sally Up, Bring Sally Down” and 5 burpees OYO.
Announcements: Be on the lookout for news of a pop-up 5k/10k June 18th to benefit local Foodbank. Kirby on Q.
Taking the liberty of posting a backblast; Slingshot laid down a solid Q, and if he lays down a solid backblast as well, then there will be one solid one, and this weak entry. Pretty sure I’ve seen multiple bb’s from some workouts in Waxhaw, so not unchartered waters.
Anyhoo, Slingshot gave a disclaimer, but no one heard him as the mumble chatter was already deafening. We did have one car honk to clear the lot as the pax was mustering. They were on a beeline for their morning shot of cholesterol and fat at Dunkin’ Donuts. Never, ever get in the way of a person and his/her donut(s).
Off the pax went after circling back for some pax who got out of his vehicle with no shoes on. Can’t remember his name, and in COT he couldn’t remember his own age. Mumblechatter was again overwhelming so I couldn’t discern his nickname amidst the cacophony. Also missing another pax in the list. We had 24, but I could only come up with 22. So, for the shoeless one and the other — #cobains
we did Jacob’s Ladder (aka 7’s) on some hill in Stonecroft. I ran into Geraldo & someone else during those and pert near went down. my comparatively low center of gravity (lots of gravity, at that) spared me
pax then ran to Hope OP for some running and rock work. Good find by Slingshot – we’ll be back there again soon. If Latin never lets us back on campus, that may be the next AO location for Hawk’s Nest. Knowing about 50 people that go there, including Sprockets, Spackler, Queen, among other pax — we might well get the “go ahead”.
then over to the bank for some people’s chair and then over to the launch lot. I’m a 5/3 certain that bank has been closed for 3-4 years.
Ye Olde Naked Moleskinné:
just random bullet-point observations
Other stuff happened, I’m sure. Sound off if so inclined.
Solid Q, Slingshot. Thanks for stepping up. IHOP on Q next week at the Nest.
8 Watchtower’s and 6 Masher’s (including a Kotters welcome for Beltway), met in a parking lot to do weird stuff together. After seeing a steady weight decline (and by steady I mean I lose 2-4 pounds during the week and gain 1-3 pounds over the weekend) over quarantine, my family decided they really liked the old me and fed me pizza for fathers day lunch, BBQ for dinner, and 3 helpings of peach cobbler and ice cream in between. To say I felt sluggish during yesterday’s workout was an understatement…and the dreaded scale and FUPA measurement confirmed my suspicion, I was dangerously close to heading towards fat boy territory again. The good news (or perhaps bad news if you were a Watchtower pax today) is that I could do something about it being on Q today…so with that…DICCS, lets go.
Fairly fast opening mosey pace towards the bus lot. Turn around to find a much smaller group than we left out with (8 in total).
Mosey to neighborhood stopping once to let the 6 catch up. While trying to figure out what to do I did a satellite view of the campus and found that the neighborhood streets make an “8”. So I decided we would take advantage of the 8. At each corner we will do a called exercise then run at a faster pace than a mosey to the next corner. Mountain Climbers waiting on the 6.
Mosey to the cul-de-sac near the front entrance for a Triple Nickle. 10 Dry Docks at the top, Run, 10 Jump Squats at the bottom (first light post). Do those three exercises 5 times for the triple nickle. (Yes, we had a OG try to tell me I was doing a Triple dime – Come on Foundation….you know better!). A quick watch check and I get wide eyed to see I have much more time left than I thought. Some days time moves so fast but today it just crawled.
Quick sprints back towards the school First spring to front of neighborhood. Second sprint to school bus entrance. Third Sprint to School wall. Smithers, Mad Dog, and Foundation all pushed hard here trying to beat each other.
On the wall waiting for the 6.
Continuing our springs until time was up. Sprint to other end of the school. Lunge waiting on the 6. Sprint each of the 4 corners of the parking lot again waiting on 6 before starting off to the next corner. Reached final corner and hurried over to COT. A few pax kept moving to get their even (odd) number of 3 miles in. Finitto.
About a month ago I saw the real Spartan was putting on a virtual race. After looking it over I said that’s pretty weak and our PAX can do one better than that. So, the wheels started spinning. First person I reached out to was our resident Spartan expert Kid Rock; his response was “I was thinking the same thing”. Here we are today.
Why Not! Let’s have some fun, break up the routine a little and continue blazing the trail for F3 Waxhaw.
The course will be 5k ish in total distance with 20 pain stations along the way. Keep in mind that the course will be mainly grass and trails (could be muddy so dress accordingly). We don’t want Moneyball complaining! 2.0 are welcome; however, I would recommend middle school and above or if you have a Speed Bump kid. Use your best judgment.
The course map and exercises were posted on GM. Everyone will find out details of pain stations when you get to each station (all are reasonable). Gotta be some element of surprise!
Each pain station will be marked with an orange cone and a sign/description of the exercise.
The course will have flags marking the way.
We get up every morning to do what? Get better, stronger, be with the boys and have fun! Joining the Convergence on Saturday will be a great opportunity to do all those things.
We are going to keep time in case we decide to do the event again in the fall and PAX want to compare old vs new time.
WHAT TO BRING
*Wiliness to push yourself to be uncomfortable
Other important items
Parking at Rudy’s shed
Start time is 7:00, be there 15 minutes early for instructions and set up
Bring a chair for 2F
Stick around to help clean up the course
Bathrooms are locked
Coffee – Provided by Shop Dog
Donuts – Provided by Blue Screen
Bottled Water – Provided Easy Button
Bananas – Provided Kid Rock
THE NBA IS BACK! Well almost. Celebrated this morning with a basketball-themed boot camp beatdown. Focus on Agility, Strength and Endurance, breaking the workout into four quarters. SPOILER ALERT: The Hornets don’t make the playoffs #theresalwaysnextyear