No waffling here, 6 Pax for this edition of Swarms wet t-shirt contest. I’m not going to lie, I tried to talk Smithers into coffee before the start. No dice as Premature, Tool Time, Mad Dog, and Easy Button arrived from the IPC week 4 relay.
DiCCS given, 5:15 comes and we are off with a Mosey to the bus awning at the High School. For a warmup we completed 20 SSH, Merkins, 20 Mountain Climbers, some stretching, and Imperial Walkers.
As the rain starts coming down harder a mosey to the circle at the football field for 11’s Dry Docks and LBC. By now we are soaked for 4 corners around the lower lot for 3 rounds of 10 Big Boys, 10 Merkins, 10 LBC, 10 Speed Skaters. By this point the parking lot was flooding and more fun was to be had. We completed a Paula Abdul (2 up 1 back) 10 Squats, 5 Bobby Hurleys. From the stop light we Moseyed to the High School awning for 3 no make that 2 rounds of 20 Derkins and 30 Dips. Heading back into the monsoon to COT with Mad Dog taking off like a bullet.
We got in around 5 miles today of wet sloppy work, and everyone pushed to make themselves better.
Announcements:
10/17 Blood Drive in Waxhaw
IPC tomorrow 6:30 follow The Playhouse / News Channel for more info as the location is locked down.
Mad Dog took us out.
Still confirming with Guinness, but it appears to be a record 17 joggers runners showed up to Pursuit. Wolverine has taken over as a new Site Q and has started paying guilting PAX into Qing.
WARMUP:
THANG:
MOLESKINE:
ANNOUNCEMENTS:
Prayer for Louisville and our injured F3 borthers
Too many planned Q’s on the IR. The other Site Q is out of town for work, back to back Q’s for me for CD.
Last week called for rain so the focus was under cover and very little rain. To be honest, the workout could have been tougher. I made up for that today.
DICCS given. Then as usual, C3PO and his crew come rolling in – makes Zin look like an amateur.
Mosey around the front of the school and back to COT. 15 in cadence SSH, MN, EW. Calf Stretch, Jimmy Dugans, Yoga stuff…
The THANG:
Mosey down sidewalk towards shed. Stop at each light – 5 Big Boys, then 5 Squats alternating at each light stopping just short of the shed at the soccer field. Both the boys and girls track team were training, so they ran by us many times probably laughing and feeling sorry for the one 2.0 we had, Guiness. And also avoiding all the parents dropping off softball players…
On the field – get a partner. Combined team 100 merkins, 100 V-Ups. Other partner runs to end of field and back, switch…
On to the rocks – get a medium one. Rifle carry back to soccer field. Get a different partner. This time 100 curls, 100 full circles with rock, 100 Am Hams with rock (2 is 1) Other partner rifle carries rock 1/3 of field and back, switch… Then forearm planks and partner runs same length and back – 2 times each.
10 min left.
On to the high school – get yet another partner. Only time for 2 events – bear crawl and partner does LBC’s, then on to mnt climbers. Mountain Climbers and then straight to the bear crawl – BAD ideal. Even Blue Screen called that out.
5 min left.
Mosey back, and again by the track team. Half way up – stopped for 5 quick SSH, then back to COT, JUST IN TIME!!!
Announcements – blood drive (rudy’s buying beer and pizza), Christ Closet on Monday’s and Thursdays…
Reflection:
Good to meet Yella, sort of. He was my partner with the rock. He focused on curls and then Am hams, leaving me for the circles??? I had to suggest doing some of each for each round.
Time went fast. I was much happier that everyone got a fulfilling workout.
Looking forward to High Hat next week and what he drums up for us. Badum, Ba.
Wrigley Out
Signup:
When I went to donate blood on 23rd of July did not know what I was getting into. Thanks to Posse for signing me up with F3Waxhaw. I always needed the motivation to workout and that was exactly what I got when I showed up the following Monday. The hardest was the 2nd day when Easybutton was on the Q Walked half the way (This is what Transporter had referred to). But kept at it and then Swimmers put me on Q. Again, I did not know what I was getting into when I said ok. Had few chances and thoughts to back-out but stuck to the task. The thought of being the Q woke me up few times that night. But I knew I’ll have the support.
DICCS given Mosey around the shopping center for about a quarter mile. 15SSH, 15 Imperial walkers, Calf stretch, 20 Merkins, Plank jack then Mosey to Target parking lot, stopping at lights for speed skaters.
The Thang:
Mosey around the parking lot 5 times stopping at each corner for 10 burpes in the 1st, 10 Bigboys in the 2nd, 10 Shoulder tap merkins on the 3rd and 10 jump squats on 4th. Mosey to Petsmart parking lot. 10 Donkey kicks at one end and 10 Hurlies at the other. Repeated for couple of times and it was almost time (Did not know know where it went). Mosey back to COT.
Moleskin: 16 Pax showed up in support, saw many new faces in Asylum. Was just overwhelmed by the support. Fuse box proof read the cheat sheet, Mad Dog was there to check the reflective gears, Transport was there to make sure I was running and not walking.
Prayers and Announcements:
Prayers for Sugar daddy and Shop Dawg.
Blood drive on Oct 17
FNG: Flanders
8 flat out studs chose to take a chance on whether the burpee train would show and ruin what was a pleasant morning. They may have lost that bet but they all took 5 seconds off their Mile PR (confirmed).
WARMUP: DiCCS provided and well received, nice and safe out there today.
Run to the alcove behind South Providence School. Mountain Climbers x15 IC, Plank Jacks IC x15, Dry Docks x10 IC, Peter Parkers X 10 IC, Merkins X10 IC, Low Slow Squats x10 IC
THANG:
To the library-run to McCain St., Up to King St., across to Brevard St., down to McCain St. and back to the library. 5 burpees at start, 5 diamond merkins at each intersection (20 total), 5 burpees back at Library
No stopping, continue same route except run up past King to Main St. and across to Brevard. Total 30 more Diamond Merkins, 5 burpees at start.
As we were finishing up, 18 mile long BURPEE TRAIN!!! We continued our burpees until Site Q Carb Load gave YHC permission to stop and end our misery.
Continue up S. Providence until we reached the Dare Steele Memorial Garden.
There are approximately 18 large rocks on the side of the road stretched out a block or two. Frog Jump up street from first rock to the last, at every 3rd rock, complete 8 Bomb Jacks. Total 48
Heels to Heaven x20 IC, Dollys x21 IC
-Over the train bridge and over to Keith Jung Il Hill, stop in the middle. Plank work, Maktar Ndyiae x10 IC
Partner up, P1 runs down to bottom of hill, P2 runs up to top of hill. At top and bottom, 5 Bobby Hurleys, when you meet, 10 HR Merkins. Meet 4-5 times.
When completed, more plank work, LBC x15 IC, Pistol LBC x10 IC each leg, Merkins x 10 IC, Dry Docks x10 IC.
Back to start, elbow plank 45 seconds to end.
MOLESKIN:
Bunch of good guys out there today. Smart enough not to attempt the Iron Pax and even smarter to not fall for the ½ mile Pursuit Loop trap. Burpee Train? Easy. A few today that I normally don’t work out with, which is always fun. Carb Load and Baio were leading the pack today. Fast and didn’t let that murderous hill at the end slow them down at all. My goal with Schneider is always to get him to stop talking. If I hear him, I know that I’m not pushing the PAX hard enough. Tough task but I think I kept him pretty quiet. Posse was showing out today, bringing back Dilbert for his second ever visit (never stopped, despite the look on his face showing otherwise) and a FNG, his son with his long blond hair, once mistaken for a girl, all American athlete, and of course a lifeguard, now known as Baywatch. Rockwell and Chatterbox, who both keep it pretty quiet during the workouts, were working extra hard as always.
PAX were unhappy with only 2.5, wanted to run more. Sorry I’ll do better next time. Until then…
ANNOUNCEMENTS:
24 Pax have to read this BB to see if my written instructions were any better than the verbal ones. Press the T-claps button once for yes; twice for no.
Warmup
MASHers hung at the start with the promise that we’d be right back. Pick some partners for The Thang
At the far end of the parking lot, referred to now as Island 1, we
Moseyed to I2 for SSH
Mosey to I3 for Mountain Climbers
Mosey to I4 for Crab Cakes
Crab walk to I5 (really short distance) for Moroccan Squatclubs; Tanyatine knows the difference between a Crab Walk & a Walk Crab (Weasel Shaker Apprentice?)
Mosey to I6 for Downward Dog
We’re going to pick partners of opposite ability by the time we sprint back to I1.
The Thang
Great ideas marred by poor instructions
5 Block exercises posted on a whiteboard:
P1 has his back to I1 as he picks one of the 5 above. Some are harder than others. The exercises can be done in any order, as long as they all get done.
P2 runs around one of the 5 islands where we exercised. Each lap would be a different distance. The laps can be run in any order, as long as they all get run.
The partners can’t tell each other what they are going to do. So you take a chance that you’re doing Blockees while your partner is running the longest loop. Or you have easy curls but your partner just ran the shortest loop. Popeye clearly made some poor choices, but he blamed me as we ran past each other. Some kind of twisted mind game, he said. Yeah, that’s about right.
I had my friend, FNG Dilbert as my partner. I think he ran the longest lap EVERY TIME. It’s OK; he’s coming back tomorrow.
Finish early, flutter blocks.
Broken farmer carry to one side of the parking lot. I don’t know what makes guys want to slow down instead of speed up on this. Several urgent pleas to pick up the pace.
Brick bear walk to midline of parking lot. 20 Ax choppers (1=1). Continue to brick bear walk to the other side of the parking lot & do 20 tricep extensions.
In no way did I expect so many Pax out today! Just ran out of parking spaces to do this like I planned. #WaxhawWorldProblems
Set bricks down & suicides back to the block.
Murder bunnies to the midline. 15 military press. Continue murder bunnies to other sidewalk. Another 15 military presses.
Take just the block and run to the church side of Mt. Chiseled. Additional pleas for speed. Mostly went unheeded.
At the bottom, 20 IPC Windshield Wipers over the block (1=1). Then rifle carry around 1 of the 5 trees at the top of Mt. C. Repeat until you go around all 5 trees.
Another poor set of instructions. I was trying to pattern it after the Serpentine of Doom, where Pax would slide down the road as they go from one tree to the next. Instead, most Pax returned to their original spot & just kept crisscrossing to get to the next tree. We’ll get it right the next time.
Head back to COT. Should be easy, right? Lead feral cat Fuse Box thinks (to himself) that COT should be where the flag is instead of where we began these whole shenanigans. I thought it should end where we started. He is the OG Site Q here, so he outranks me. I was corrected in private. The other boss move he does is to critique my Q. Even doing this for over 5 years, it is absolutely the right thing to do as Site Q to provide that feedback. Unfortunately, #BroHugs are not Fuse’s love language (neither is public thanks), so all I could say was “Shut up! Nobody asked you!” It got him in all the feels.
Moleskine
Announcements
6 of them to be exact. Cool weather is fantastic!
Where are the others.
You missed a fine workout.
Warning and Disclaimer – Check.
Warmup
25 Side Straddle Hops
25 Imperial Walkers
10 Windmills
Station 1 – Big hill behind that one restaurant.
Up the Hill
25 Squats
Down to the bottom
25 Merkins
Station 2 – Fountains over by that other restaurant
20 Jump-Ups or 5 each leg Big Step Ups.
20 Dips
Station 3 – Over by that new Hotel but next to that one car place but behind it.
Grab a lifting rock and circle up in the car place lot
50 seconds of excercise, 10 seconds of rest,
50 seconds of cardio-ish, 10 seconds rest.
Round 1
One Leg Dead Lift
Half Burpee
Other Leg
Half Burpee
Round 2
Curls
High Knees
Curls
High Knees
Round 3
Overhead Press
Superman-Merkin-Shoulder Tap
Overhead Press
Superman->Merkin->Shoulder Tap
Round 4
Tricep Extension
Butt-Kickers
Tricep Extension
Butt-Kickers
Round 5
Hug-a-rock Squats
Mountain Climbers
Hug-a-rock Squats
Mountain Climbers
Station 4 – Back to the fountains by that other restaurant
20 Jump Ups
20 Dips
Mosey Home
25 Dolly
25 Feet down Crunch
20 Flutter
10 American Hammers
Thine
Great group of guys. Small. Lots of Chatter. Voice impressions courtesy of MT.
Got the heart rate up for you all, hopefully
Smoked Shoulders
Blood Drive! Please help.
14 men gathered in the gloom at MRHS, where the buses remain parked… but maybe not for long??? Sorry, YHC is obsessed with school opening as I write this from the command center of our house’s virtual school. On to the workout.
Warm up: Quick mosey and circle up for 20 SSH, 15 low slow squats, 20 mountain climbers, all IC. Hold plank for some bro-ga stretches. Then five “3 for 1 burpees” OYO.
First Stop the picnic tables. First exercise = derkins/hip slappers in a Jack Webb cadence. Up to 5 reps (derkins), and back down to one. Not a crowd pleaser. Recover with a lap around the track. Next, 10 split squats each leg and 15 dips IC. Lap. Repeat OYO (30 dips).
Second Stop the great wall. Peoples’ Chair to wait for the Six. 20 donkey kicks OYO. PC with 20 air presses IC. 10 donkey kicks OYO. PC with 20 punches IC. 5 donkey kicks OYO.
Third Stop is the big grass hill behind the practice fields. This is a spot that is not well traveled ground at Dromedary, mainly due to it being very dark with very wet grass and somewhat far from the rest of the AO. However, when Bratwurst and others were scouting the site many years ago, this hill was thought to be a nice feature. So YHC thought it would be good to re-intro. We’ll see if anyone else agreed (i.e. if we go back). In groups of five, take turn running the hill while the rest of the group does merkins. Round 2 is run it backwards while the group does squats. After that, disband the groups for individual sprints on YHC’s count. Three sprints, then 5 three for one burpees, then three more sprints.
Mosey back with stops for a backwards bear crawl up hill (sorry) and a circle up for Merkins and Mary: 10 slow dollies, 20 toe tap crunches, 10 diamond merkins, 20 LBCs, 10 wide arm merkins, all IC.
Finish with a run back to launch and 10 hand release merkins at the halfway.
Announcements:
Crispy morning for Waxhaw Express this Tuesday, mid 40s.
Solid turnout of 7 looking to work on their speed and tour the Cuthbertson Campus, Champion Forest, and Lawson.
Unofficial DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
The Thang:
Mosey to the bottom of Champion Forest for hill repeats
Mosey on the trail that goes by the old Methodist cemetery into Lawson. Right on Ringtail, right on Southern Trace to Lawson Dr.
Mosey to entrance of the school by crazy cabin guy
Done!
A little over 6 miles in the books
MOLESKIN:
Great work today. The cooler temps definitely made the hill work not as bad even though it still sucked.
Kuddos to Chastain for getting after it today, the man can sprint.
Good to see Smithers out at the Express. It may not be the 10+ miles you are accustomed to on a workout but hopefully the speed work will help with your distance running.
Premature continues to push outside his comfort zone.
Glidah has become a beast at the Express.
Tool Time and Dasher were up there as usual pushing the pace.
Thank you for the opportunity to lead today.
Pax: Homer, Hoover (Q), Smokey (or is it Smoky)
3 men showed up for Monday’s edition of the Matrix. YHC has volunteered to Q for Christmas, something about a long run keeping him from his assigned duties. HR files and performance reviews now updated, the pax could proceed.
YHC pulled in around 0525 to get the lay of the land. It was a new AO to YHC (a VQ at the Matrix) and there was no one in the main parking lot. Eventually, YHC meandered over to the side parking lot and discovered 2 pax waiting in warm cozy vehicles. After convincing Smokey and Homer that YHC wasn’t a sasquatch or a something from a nightmare that stalks elementary school parking lots in the gloom, a weak disclaimer was delivered to these grizzled veterans and we were off.
The Thang:
Mosey across the parking lot towards the field. Simple warmup of Imperial Walkers, Low Slow Squats, and merkins. Once we were sufficiently warmed up, we hit the track. With a small group we all stuck together, no need to let the rabbits get out front of the clydedale.
Exercises:
On the track, 4 corners:
Mosey over to the main parking lot for some suicides with 5 jump squats at each tree/light pole
Mosey to the playground for Jack Webb with pull-ups and monkey humpers. Go to 5 and 20 then stop.
People’s Chair with 33 (IC) overhead arm raises, rest then back for another set of 33 arm raises in people’s chair.
Mosey back to the playground to finish our Jack Webb, this time from 5 down to 1
Hit the picnic tables for dips, step-ups, and incline merkins with some laps around the parking lot in between
Head back to the cars for some mary and end at 6:15
Moleskinny:
Announcements:
Blood drive on October 23rd, see Slack for details and sign-up. Or Mighty Mite will continue to spam all of the Slack channels. Seriously, it’s for a good cause and I hear there will be free beer in the parking lot after. Just like college!!
Ironpax Challenge is in it’s last week. Send it out with a bang! or just complain about the smoker of a workout. Either way, just get out there and represent Area 51.