Monthly Archive August 2020

4 Courses, 2 for 1 All Day

Covered DCCS and 5:30 we begin open mosey.

Warmup:

Mosey around front of middle school parking lot and back to COT.  SSH, MNC, IM Walkers, Calf Stretch, and other yoga type stretches.

Thang:

A four-course meal was served.  Being it was the last Thursday of the month, it was also 2 for 1.

4 cones set up in a square– each cone had 2 exercises to complete and instructions how to get to the next course.

  1. Dirkins and V-Ups x 24. Lunge Walk to next cone.
  2. Calf Raises and Russian Dips x 24. Broad Jump to next cone.
  3. Alligator Merkins x 12; Cross LBC’s x12 each side. High Knees to next cone.
  4. Bomb Jacks x20; Side plank with leg lift x12 each side. Bear Crawl to next cone.

Mosey down the light polls stopping to do (12 each):

  • Big boys
  • Heels
  • Pistol LBC’s
  • Am Hammers

And then mosey back to COT for another round 4 course round – cut in half.

Mosey around parking lot in front of middle school and back.

Circled up for an 8 count of each pax calls the exercise.

Finished up right at 6:14:50.

Moleskin:

Coming off an injury, only Mashed the past couple of weeks, so the first real workout was as Q during a hot, humid evening.  What could go wrong (breathing…)

All good planning, poor execution.  Music – speaker left at home.  The 4 cones – placed out of order.  At some point it will all come together.

The 13 Pax who showed up, including three 2.0’s, were a very generous group of clients.  DriveBy provided music during the 4 courses.  Rockwell ensured Mary was up and running until the six was in.

Special shout out to Wrangler who is at the mercy of his dad and, without showing shame, proudly displayed his Packers shirt.

Announcements:

Blood Drive, Labor Day, Christ Closet this weekend.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The wife-pleaser

Wife-pleaser is what Bulldog calls any exercise when we're in 
a questionable position or focusing on a specific bulging muscle group. 

This workout lacked the questionable positions we know and love but
our muscles were bulging all over the place...
 
Author: Bulldog

Kevlar
14 fine gents assembled at Kevlar for an old school Friday beat down!
THE THANG
Disclaimer 
Run to rock pile and grab a boulder
SSH, IW etc 
Partner up: Partner Runs while other works the rock. Flapjack
Curls/Press/Tri combo x 2
Lunge R/Lunge L/ Squat combo x 2
Stagger merkin R/Diamond/Stagger merkin L combo x 1
Return rocks. Head to gazebo. 
Partner runs as other partner does 10 x decline merkins/10 x tri dips/10 x step ups.
Repeat. 
Run to back road. 
Suicides with burpees increasing from 1 to 5. 
Diamond merkin ladder to each street light from 1 to finish with 10. 
Back to launch for some Mary. Backscratchers, etc 
COT

YE OLDE MOLESKIN 
An honor to lead today lads and to see some familiar faces again. 
It’s been a weird time and schedules off but good to get out and get 
an early sweat. I’ve gone soft relying on the Peloton bike and smoking 
hot instructors to get me motivated. Who needs that? Especially when 
I see the gorgeous faces of Horsehead under the gazebo lights and the 
flowing mane of Deepdish it makes me crave the gold old days!

Wait I have what tomorrow

Two Qs in one week, what was I thinking. A special shout out to Schneider and Chicken Little for reminding me yesterday at the 87th worst site in Waxhaw that I had the Q for this morning. Arrived at 5:10 to see the reset of the F3 Waxhaw Team trying to beat 16:30 for IPC Week 0. Well done Pax that was fast coming in at 15:49. Alright how many Pax will I have at Impromptu, how will I keep them together while allowing for social distancing with a wide range of speed? These are all things I was thinking about in the gloom.

As 5:30 came 17 Pax joined me for 45 minutes of fun. We warmed-up with a quick mosey around the parking lot and completed, 20 SSH, 20 Merkins, Calf Stretch, Mountain Climbers, and Imperial Walkers.

Starting at the front drive alternating lights to the stop sign we completed 5 Burpees and 5 Squats. No Mary in Waxhaw, we circle for the 6. Then to the large parking lot by the football field for some Suicides. We started with 10 LBC with a Burpee at the lines, hey Pax we don’t Mary go get the 6. Next was 10 Dry-docks, then 10 Big Boys for round 3. A quick Mosey to the circle for more fun, 100 Merkins in order around while holding plank. At Rudy’s Shed grab a rock, wall sits while completing 20 curls, 20 Donkey Kicks, then 20 Overhead Presses. Ending with a quick Mosey back to COT as time is called.

Everyone pushed it today for this edition of Impromptu. I continue to be impressed by our Pax, the amount of drive and support for others is outstanding. It does not matter where you are we lift everyone up. We had an impressive 9 Respects, outstanding.

Remember tomorrow after posting head to Christ Closet to help moving bins if you are able. October 17th is the blood drive, if you can donate please consider doing so. Labor Day Waxhaw 1 year convergence with 3 options, Coffeteria following.

YHC took us out.

Seems Like Old Times

The Pax: Sensei, Slim Fast (R), Smokey (R), Hair Band, Lois, Tweetsie, Snoopy, Geraldo (QIC)

8 PAX gathered in the parking lot next to Seaboard, AKA Peak 51’s temporary home, for their #DRP and at 0530 we were off.

COP

We moseyed over to the parking lot behind the office buildings across the street from the church for COP

  • SSH x 20
  • Imperial Walkers x 20
  • Windmills x 20
  • Squats x 20
  • Merkins x 10

Triple Nickel

We headed over to the parking lot for an Area 51 favorite, the Triple Nickel, 5 merkins at the bottom, 5 merkins at the top for 5 rounds.

Jacob’s Ladder

We jogged over to the hill behind the baseball field for a little Jacob’s Ladder, 1 Carolina Dry Dock at the bottom, 6 lunges (each leg) at the top.

Bench Circuits 

Since we were already there we stayed at the bleachers for some circuit work, 3 rounds.

  • Dips
  • Incline Merkins
  • Step ups

When the moved over to the school building and grabbed some wall and two rounds of arm raises. After that, we headed back to the launch point, stopping for some Mary along the way. When we arrived back at the start point, there was still some time on the clock, so we ran a couple of gassers for good measure. 

Mary

  • Flutter kicks x 20
  • Rosalita x 20
  • Dollies  x 20

Moleskinny:

  • It was great to be back and Peak 51, always feels like home when I have a chance to Q. 
  • YHC pulled in to find a fair amount of cars, with Peak 51 and Sparta there were 20 Pax combined.
  • First thing I noticed was Hair Band sporting a ruck, but he wisely put that away since we were going to move around some. He did get a little pre-ruck in though.
  • Good to see Tweetsie make his way back to Area 51 even after moving to Metro region, #Loyalty
  • Sensei’s COVID beard game is strong, he’s going to give ZZ Top a run for their money.
  • YHC thought it would be nice to return to Peak’s pre-COVID stomping grounds, it’s a real nice AO, hope they move back there sometime soon.
  • Smokey threw YHC off by consistently asking if each leg counted as one or if two legs counted as one during the lunges, so much so that I headed back down the hill before finishing my set.
  • Snoopy was out there giving it his best, I hadn’t seen him in a while, glad to see he’s still getting after it.
  • I think Slim Fast’s hair turned gray since COVID started.
  • Smokey was getting after it during the gassers, I truly think he pulled a rope-a-dope on me and hit that extra gear at the end, nice job!
  • Speaking of Smokey, he doesn’t know who Abe Vigoda was, check out Barney Miller or The Godfather my friend. Barney Miller has one of the best bass lines ever.
  • Lois never ceases to amaze the pax with his trivia knowledge, he’s on my team any day for trivia night. He also had the best line this morning about a swing vote, I may just have to steal it. 
  • We always encounter a Matthews Elementary staff member when we’re in the People’s Chair, it never fails.
  • Thanks to Slim Fast for taking us out. 
  • Thanks to Sensei and Lois for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

The Hills of Point Carpenter

PAX – Happy Meal, Eat More Chicken, Soft Pretzel, Atlas, FNG Periscope, Brexit

YHC hasn’t been posting much since the birth of 2.2 (third boy) and renovating / moving into a house big enough for this larger family. When YHC does post its pretty much only Thursdays at Arsenal, and the occasional Friday at Brave. It’s always good to see The Arsenal regulars, but what’s this? An unknown vehicle pulls up and it’s an FNG. Later named Periscope, we’re told he found us on the website after a co-worker told him to check us out. Great stuff, let’s make this a fun one! Disclaimer given and we’re off.

Warmup

Mosey around the school, taking the route for the hilly pre-run. This is called foreshadowing. Take a break on the back side of the school for

  • 10 x SSH
  • 10 x IW
  • 10 x LSS
  • 25 x Moroccan Night Clubs

Continue the hilly pre-run path, just waiting for Atlas to call me out on it. Surprisingly, he either didn’t realize we were going there, or he was busy mumble chattering with the other PAX until we were crossing the road into the neighborhood. Too late! No turning back now, mwahaha!

The Thang

Lately, I’ve found that the simpler the Wienke the better. If I can recap it in a sentence it’s a good one. Here’s this Q’s sentence – “Do triple nickels on the hilly run until time”. Can’t get much simpler than that.

  • First hill – burpees and squats
  • Second hill – bomb jacks and LBCs
  • Third hill – damn, not enough time for a third hill, but still over 15 minutes

Turn around and use a little trick I learned at a Thin Mint Brave Q – sprint up the hills, recover down them. This might have been a little aggressive. I forget how serious these hills are… not your average Murderhorn (pat on my own back for a NoE dig #ThursdayAOs). Everyone managed to make it back to ILES in one piece though. PAX then use the wall in front of the school to monkey over and do five merkins on each side, eight walls and forty merkins by the end of it. We’re nearing time now so one more lap around the parking lot and a few minutes of Mary and plank until time.

COT, Announcements, FNG Naming

  • Virtual marathon in the works to appease all these runners with cancelled events. Personally, I was going to do Ragnar but am perfectly fine to slack off instead. Good on all you PAX who so want to hurt yourself that you’ll organize your own event.
  • Blood Drive 10/17 – sign up
  • Welcome FNG, Periscope!
  • Thanks, Soft Pretzel for taking us out

Moleskin

  • It was hot and muggy. The shirt quickly became a weight vest to make the workout that much harder
  • I must reiterate – those hills are the real deal. 2 triple nickels and sprinting them back was torturous. My body was hating me for the rest of the day.
  • Great work by Happy Meal’s 2.0 Eat More Chicken. He was leading the PAX with his pops and did an excellent job counting some Mary.
  • Soft Pretzel had a Q a couple of months back where he took us out to the hills for some resistance running. If anyone wants to blame someone for the idea, I got it from him.
  • Atlas continues to crush the pre-run. YHC does plan to get back out for that soon, once the move is over and the new baby is sleeping more.
  • Strong work by Periscope for his first gloom workout. He not only hung with the workout, but also the mumblechatter.

Hillacious

Pax – Teddy, Old Cooter, Young Cooter, Mr. Magoo, Swine Flu and YHC

Simple is not easy.

Warm-up with the usual side-straddles, Imperial Walkers, plus Steve Earles, ‘mericans, ,mountain climbers, plank jacks, Super-Mans, flutter and Dolly.

Hill 1 (by the Target road sign)
Dora 123*
100 ‘mericans
200 squats
300 little baby crunches

Hill 2 (adjecent to Elm)
BPM*
100 burpees
200 plank jacks
300 mountain climbers

*Partner combined total

Grinders with bomb jacks and Carolina dry docks

Flutter, Rosalita and high flutter

Molten Skin

Strong word by a small crew. Minimal bitching despite a pretty wretched q with continous uphill movement.

Lessons for today
Simple is not easy.
Your partners can help you.
Work as hard as you can.
Understand the purpose. We do this not to suffer, but to improve our health.
Appreciate the reward. Be proud, but not boastful of your accomplishments.
It will pass. Every hardship and trial ends, eventually.
Thank God for your blessings, but recognize your responsibility to do his will.

15 Pax have proven to be faster then 11 yr NFL Pro RB

32 Pax made their way to Downtown Waxhaw for a Floater/M.A.S.H. workout.  In reviewing Strava (official holder of all truth), was able to see that 15 Pax have proven to be faster then an NFL RB (DeAngelo Williams)…..at least when measured on KJH segment.  With that said lets review Floater recap for today.

 

Covered DCCS and 5:30 we begin open mosey.

Warmup:

Mosey over to Dreamchasers for dynamic warm up down N. Providence.  Included combination of hip flexor can openers, frankensteins, side shuffle, carioca, butt kickers.  Make way towards Blythe Mill Rd.

Thang:

Heading back towards Dreamchasers – Paula Abdul (2 lights up, 1 light back) with 10x Merkins at top, and 10x Speed Skaters on return.  Due to Damascus being in MASH today, all seemed to understand instructions and began without hitch.  Side Note: Not sure if Damascus went to MASH after seeing no calf stretch for group today, news reporters waiting for confirmation.

Once completed Mosey down Price St. to good ol’ Keith Jong Hill.  At top of the hill provided next set of instructions.  2:00 mins of up/down hill, with break of 2x 0:30 sec of exercises.  Do 3 sets per round.

  • Round 1:  Squats/Smurf Jacks
  • Round 2: Merkins/Mike Tysons

Once complete circle up at top by laundromat and do some Mary and 25x Carolina Dry Docks. Walking back towards COT combination of Overhead Claps, Seal Claps, Cherry Pick ’ems, and Drop ’em in buckets.  (Long live the Heisman legacy of this instant classic).

Once back at COT circle up for Mary.  Continued work until clock hits 6:15:29.  It appears we had lots of Flavor Flav’s among the group as all had clocks out and ensure to tell YHC we had passed the 6:15 mark.

Moleskin:

  • Certainly had throwback Thursday feel at one point with seeing Transporter, Ice9, Bottlecap, and others out that were there back when YHC started about 4 yrs ago.
    • Even heard some chatter regarding Doc – maybe one day that SOB will make it back towards Waxhaw to work out.
    • Speaking of Ice9 – now YHC feels the shame of Easy Button as not even a snot rocket or throat clearing from him today
  • Good to see O-69 along the way both at N. Providence and Keith Jong Hill Rd.  In my mind when hear the tunes when passing by, instantly picture old school walkman with headphones over ears.  Waiting to see him flip track to side B
  • Deflated  appears to run just as fast at 45 degree angle as when on flat ground.  Also was able to beat DeAngelo Williams PR on KJH today.
  • Dana will be conducting analysis today to determine if we have more GroupMe channels or Pax attending workouts on average
  • YHC random thought during Smurf Jacks – would love to see during Zin’s RuPaul costume week of Q’s  to see Bottlecap dress as Gargamel  and chase some of our vertically challenged pax around who are dressed as Smurfs – may have been that I was next to Surge while doing this round.

Announcements:

  • Reminder to sign up for RedCross Blood Drive on October 17th – Search F3 to find drive
  • F3 Waxhaw Convergencary set for Monday Sept 7th
  • Ray of Hope looking for additional pantry donations.  Check GroupMe for further details of needs

Not to fifty!

  1. That wasn’t the planned “theme” of today’s workout.  However, after I realized we were finishing another set of exercise (burpees) ended up being 50 I kept thinking of that line from The Princess Bride.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm-up:

  • Mosey around high school lot to parking lot behind school.
  • Side Straddle Hop x 15 IC
  • Imperial Walkers x 15 IC
  • Moroccan night clubs x 15 IC (this is where Recalc starts chirping…”
  • Merkins x 10
  • Mountain Climbers x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Stretch

The Thang:

Mosey to the speedbump that begins the road to the Globe.  As Goodfella exclaimed, “every workout begins here”.

Paula Abdul:

  • Run up two street lights: 5 burpees
  • Back one street light: 5 speed skaters (2 is 1)
  • All the way around the globe.
  • BC called some plank exercises while we wait on the six

Long Road that goes past the front of both schools:

  • 10 Heels to Heaven at every light on the left and at the end (7 stops = 70 total)

Mosey to the alleyway and grab some wall

  • 5 Merkins, 5 Donkey Kicks, 5 LBCs, 5 second wall sit
  • 10 Merkins, 10 Donkey Kicks, 10 LBCs, 10 second wall sit
  • 15 Merkins, 15 Donkey Kicks, 15 LBCs, 15 second wall sit
  • 20 Merkins, 20 Donkey Kicks, 20 LBCs, 20 second wall sit

Long Road that goes past the front of both schools back to the globe:

  • 10 Lawson Dips (Dips off the curb) at every light on the right and at the end (7 stops = 70 total)

Paula Abdul from the Globe back to the speedbump behind the high school:

  • Run up two street lights: 5 burpees
  • Back one street light: 5 squats
  • All the way to the speed bump.
  • plank jacks and six inch plank jacks while we wait on the six

Mosey to high school lot

  • War Hammers x 11 IC
  • Run across lot
  • Mike Tysons x 10 IC
  • Run across lot
  • War Hammers x 10 IC
  • Run back to AO
  • Mike Tysons x 10 IC

Done!

About 2.5 miles in the books

MOLESKIN:

Today was a little lighter on the miles for my usual Q but I feel like we got at least 50 of exercise except for the Mike Tysons and War Hammers at the end due to time.

Tanyatine is a speed skating pro, if you’d like to see how to properly perform the exercise just watch him.

Apparently Recalc does not approve of warming up the shoulders with Moroccan nightclubs before performing a bunch of shoulder exercises.  He also thinks a proper burpee is not just a clap at the top but it must be an exaggerated loud clap (that will cost you an extra .5 seconds on the IPC)

Had a lot of exercises to get through today and everyone pushed through, made the reps count, and did a great job, Goodfella is a burpee machine and BC held his own despite his scientifically proven height disadvantage on burpees.

Thank you for the opportunity to lead today.

ANNOUNCEMENTS:

  • Christ Closet moving day is THIS SATURDAY after IPC and bootcamp. Your legs may be dead but you can lift a box and move it.

Meathead, a quality backblast

13 men circled up in the parking lot of Calvary at 0530 for this week’s edition of Meathead.  By YHC’s count there were three workouts gong this AM.  Meathead, Anvil, and whatever the geese were doing.  All three were gathered at 0530, and appropriately distanced so as not to spread the ‘rona.  Two workouts gave whatever passed for a disclaimer, and one group went running off into the abyss of a dark parking lot.

The Meatheads, of course, didn’t move.  We had iron to swing.

Pretty sure the geese didn’t move either, those lazy bums.

Pax (because WordPress is broken): Taco Stand, Wild Turkey, Mighty Mite, Soul-Glo, War Eagle, Beetlejuice, Frehley’s Comet, Focker, Unplugged, Madison, Uncle Leo, Voodoo

Tha Thang:

Warmup of Imperial Walkers, Mt Climbers, small arm circles, Sharon Towers/Toe touches.  Onto the main event.

Set 1: 25 swings, 5 Up-right rows (not high pulls), 5 Rows (per side), 5 hammer curls

1 minute rest

Set 2: 25 swings, 5 shoulder press (per side), 5 merkins, 5 tricep extensions

1 minute rest

Do the main event (both sets) 5 times with 2:30 per set to get your 250 swings in.

1 minute waiters carry, 1 minute rest, 1 minute waiters carry other side, run the clock out with a plank

Moleskine:

YHC knew from the Ironpax Challenge workout yesterday that he was going to be sore for today.  But that’s no excuse to fail on delivering a solid beatdown, especially after being EH’d (*cough, cough* voluntold) by the Nantaan to Q.  And Meathead is tied for second in my list of favorite workouts with Swole (shameless plug for Monday’s right there).  So yeah, YHC had to bring whatever A game could be mustered.

The workout was designed to incorporate a strategy I focus on with resistance training.  Push/pull or agonist/antagonist.  It’s a program Arnold (kind of) self-developed and obviously has potential for results.  See the link below for good reading and more information.

https://www.t-nation.com/workouts/arnolds-agonist-antagonist-training

The second focus of the workout was to keep the reps low.  Most (if not all) of the pax are swinging at least 45 pounds. Trying to cram in 10 or 20 reps per exercise would have been too much in too little time and all would have been burned out by the end.  Unplugged and YHC were discussing this after the workout, with heavier weights the rep count felt right.

Overall, solid effort out there this AM.  Most pax were finishing up each set before the clock ran out, but no one complained about the extra rest.  The geese must realize this is our territory, since the asphalt was actually was just black and not s****y black.

A few comments on the pax today:

  • Someone check Unplugged’s house for working light bulbs.  His Chuck Taylor’s didn’t match, and YHC doesn’t mean the old “one black sock one navy blue sock” mismatch.  YHC observed today’s colors were teal and maroon.
  • Frehley’s Comet is full of hot air, and luckily no one was standing behind him or they would have gotten pinkeye.
  • Focker lined up opposite of YHC this AM.  He must have felt lucky, or he’s good at catching airborne kettlebells.
  • Madison’s car was also in target range. Madison wasn’t pressing his luck and quickly (or wisely) moved said car back by about 8 feet.  Still in range of a potentially airborne kettlebell.
  • There were no airborne kettlebells today.

With pax staying distant and not moving, it is hard to hear the mumble-chatter.  Sound off in the comments below with anything YHC missed.

Announcements:

  • Blood drive in SOB on 10/23.  Details on Slack, location is Grace YMCA.  Don’t give blood between now and then in order to be eligible.  Also don’t get a tattoo or visit any country where malaria is a potential problem.  That may or may not include the FL everglades, the Louisiana bayou, or Alabam-issippi.
  • Swole needs Qs or Mighty Mite will volutold-u.  Get on the schedule or you have to do burpees and turkish getups.
  • Ironpax Challenge is still in the warmup week.  Area 51 and SOB are getting the numbers together but we always welcome more pax.  Tuesdays at SCMS and virtual through the Garage-Band workout, and Wednesdays at WAMRAP for the official workout days.  Unofficial workouts will also pop-up with a potential for Saturdays on the books with 2.0s.

Thanks to Unplugged for the take-out.

Bricks & Blocks

The PAX: Popeye, JWow (R), Wax(R), Surge(R), Draper(R), O69(R), Wrigley(R), Golden Plates, Bunyan, Mayhem, Native(FNG), Fuse Box, Turn Buckle, Chain Saw (R,R), Mad Dog, Doughboy, Centerfold, Rockwell

18 strong (including MASH) for Chiseled this morning!  The disclaimer was given, and we were off…

Here’s what went down:

Warm Up:

Mosey – run up to Cuthbertson Rd and back

Mosey to the back of the parking lot for bricks

Select a Parking spot – Every PAX has 1 Coupon and 2 Bricks

Circle Up

SSH x 20

Imperial Walker x 20

Potato Picker x 10

Plank while listening to instructions

The Thang:

ROUND #1

Timer – 5 exercises done for 1 minute each with a 20 second rest in between

Exercises:

  • Curls with Coupon
  • Overhead Press with Coupon
  • Flys with Bricks
  • Coupon Jumps
  • Derkins on Coupon

Run around Mount Chiseled while carrying bricks

ROUND #2

Timer – 5 exercises done for 1 minute each with a 20 second rest in between

Exercises:

  • Seal Claps with Coupon
  • Squats with Coupon
  • Merkins on Coupon
  • Moroccan Night Club with Bricks
  • Swings with Coupon

Run around Mount Chiseled while carrying bricks

ROUND #3

Timer – 5 exercises done for 1 minute each with a 20 second rest in between

Exercises:

  • Overhead Claps with Bricks
  • Toe Taps on Coupon
  • Bench Press with Coupon
  • LBCs with Coupon
  • Burpees

Mosey to return bricks

Mosey back to pick up Coupons and return to COT

Mary – Flutters, Heals to Heaven & American Hammers

Done!

ANNOUNCEMENTS

  • Sign up for the blood drive today!
  • This Saturday – assist at Christ Closet. Moving bins from one location to another.  Show up around 8:30 am.  M and 2.0 friendly.
  • Convergence on Labor Day – 1-year anniversary. Cuthbertson Middle or Black Hawk.  Coffeteria will follow