This morning was not looking so great when the alarm went off at 4:40am and I heard the clatter of rain pelting my roof and sides of the house. “Guess we’re gonna get a little wet today”… “Maybe no one will show up for 5:15 Swarm kick-off and I can come back home and go to bed…?” Nope! Rolled in to Cutty around 5:01 and Wolverine was right behind me to get in a little pre-run before the workout. Then Dasher, then Easy Button then Ice9 roll in almost as if they caravanned. “Oh well. I guess we’ll be running in the rain anyway” Got out of the truck with about 1 minute before kick-off, did a quick DiCCS and the 5 of us were off.
Warmorama: Quick mosey to Crazy-Pajama-Guy-Island and then turn around and go back following the front drive of the schools. We circled up in the Driver’s Ed parking lot for – 20 X IW, Plank for what seemed like forever, L/R Calf Stretch, L/R Lunge Stretch (reach for the sky), Up/Down Dog and plank for a few more forevers.
Thang:
Mosey to corner of upper student lot and do 4 corners elevator by 5’s up to 25 and back down to 5. Each corner do called exercise/reps for each lap – Burpee X 5, Bonnie Blair X 10, Merkin X 15, Dry-Docks X 20, Flutters X 25, American Hammers X 20, Low Slow Squats X 15, Big Boy Sit Up X 10, Mike Tyson X 5. Completed 9 total laps and Moseyed back to COT around front of schools at what was supposed to be an 8:00 pace but ended up more in the 7:00 range (Thanks 49ers club for pushing the pace there)… Ended up rolling into COT with 3:00 to go so had to extend our Mosey to the sidewalk around to Rudy’s Palace and then turn around at the 1:30 mark. Done!
All 5 PAX pushed hard and embraced the rain. (Running in wet shoes sucks, by the way…) There is a new sub-group in Waxhaw called the 49ers club, today’s club members: Dasher, Ice9 & Wolverine, proving “Age ain’t nuttin butta numbah” since they led the way the entire time. We also had a bonus today that I haven’t heard in a while as Ice9 started his heaving/coughing/(whatever the heck that sound is he makes) at the final 1:30 Mosey, (SUCCESS!) . Great leading this fine group of men. Even if it means I will be in the 6 the whole time… Always a pleasure and glad everyone showed up to show out.
Announcements: See Impromptu BB
Schneider took us out
8 modern day warriors strode into Cerberus. Their minds were not for rent. It was a fine assemblage of pax, so be careful what you say about this company, as it would also say something of society.
They knew changes aren’t permanent, that’s why they continue to post. No FNG’s in this group – though Smuggler & Bypass are relatively new to the south Charlotte gloom. Keep posting, men.
All the pax caught the witness, caught Alf’s wit, caught the F3 spirit, and might’ve caught YHC’s spit (aka the snot rockets I was hurling as we ran the parking deck ramps).
Really not clear on what Neil Peart, Geddy Lee et al were trying to convey. I do know my next FNG name will be Tom Sawyer…because: why not?
Reason for the references to my favorite Canadian rock band is that Udder’s brother was blasting some Rush as he screamed at the pay-for-play crowd in the parking deck this morning.
So below is a bit of Thang but mostly Moleskinny:
Swimmers was late, not Floorslapper late but after 0530. We waited, nonetheless. #cobains
Good to learn Bypass is also from the Heartland, Alf went for the dig right after YHC asked “which part of Indiana are you from?” Well played, Alf.
So we ran some ramps, did a Triple Nickel and a Jacob’s Ladder. Taught most of them the Walther N’Djaiye.
No idea how much ground we covered. Didn’t start my watch. Not much ground covered. Fair amount of Mary mixed in with ramp running, some donkey kicks (hadn’t called those in a long time).
Some other observations from this morning’s mean, mean striding:
One Star and TL can call out some cadence. T-claps…though One Star struggled with the math a bit…you sure you got schooled in the Ivy League? I have heard they’re next-to-impossible to get into but easy once you’re in 😉
Smuggler was an FNG roughly 2 weeks ago. EH’d by One Star who apparently failed to post for Smuggler’s FNG downpainment. Good work out there Smuggler. Keep at it, brother!
Ironsides is a huge Rush fan and said he has a concert t-shirt signed by the entire band….he was also going on about Tom Sawyer having attended Appalachian State for a couple years.
Ok. That’s it. That’s the backblast. I like backblasts, and also since Waxhaw requires backblasts, preferably 2 for every workout, I figured I better post one.
Wait a minute. This 3-headed dog known affectionately as Cerberus – is that SOB, A51 & Waxhaw or is Union County the third head? Who cares. Good work men. Now go serve and love others and die to that selfishness that rises up in all of us. Aye!
ClyentDinner – Skip Skip to my lou
2Q for Cylent Dinner
Out of a little green dot on the radar a 35 second rainstorm came in. 13 PAX and 2.0 skip into the workout. Thank you to Bottle Cap and Wriggley for the extra coaching. I am still confused if we did 30 shoulder taps or 60, or 120 either way we put in 45 minutes of great work, and that what matters. Outside of the warmup and cool down instead of running, we skip Skip to my lou!
Warmup
The Thang
Skip to the rock pile:
Rock Pile
Over under skip to the empty field
Light Pole Races:
Rudy’s Shed
30 Tap Shoulders in plank position
ABS at the Bus Station
Café’s Tables
Squares – Honestly, I am not sure how many we did of each of the below.
Announcements
Nice, cool morning for a workout. Fifty-something degrees and remained that way until the end. 25 PX joined YHC for what turned out to be a dark web with a twist… And 5 MASHers were there hoisting their blocks over and over to develop that physique we all wish we had.
Warmorama:
Mosey around student lot and circle up near lot entrance for 20 x ssh, 20 x IW, Plank, Up/Down Dog, Calf Stretch L/R with runner stretch L/R mixed in. Back to Downward Dog. “Namaste”
Thang:
Mosey to opposite corner near football stadium and begin Dark Web (with a twist). All exercises done in 1:2 ratio
start with 1 BBSU:2 AH, Merkin:Air Press, Jump Squat:Bonnie Blair, Burpee:SSH and afternoon each circuit run to opposite side of parking lot. Repeat each circuit all the way up to 10:20. Shewww that was a killer and a time eater. (The twist was that there isn’t supposed to be any running between circuits but I decided it would be kind of boring to stay in the same spot for 20 minutes. (Thank High Hat for the suggestion…)
Line up separates by parking spaces and do Merkincide ladder across parking lot Starting at 1 and ending with 5 on the center island. Repeato and replace Merkins with Squats. Time!
head to COT to hook up with MASH for Countorama.
All in all a solid workout for everyone. Gazelles were stabled and the Clydesdales got a little bit of running. PAX stayed together and we hit all the major muscle groups and got a little sweaty in the process.
I appreciate the opportunity to lead as always and hope to do it again soon. Chain of Pain earned by Bounce House for keeping up with the big boys out there today. Way to push little man!
Announcements:
Convergence at Arsenal tomorrow to try to outnumber other regions and capture the Ghost Flag
Blood Drive this Saturday
F3 Chiseled- Oct 14 th at 530am
069- Flanders- Fusebox – Sugar-daddy
X-Lax – Ricky-bobby- FNG – Big Al
Golden Plates – Cargo – Schneider
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done.
Warm Up-
Run – top of the parking lot
10 Merkins
Stretch the Legs
Stretch left and night middle
Arm rolls
Plank – stretch your back crosses
Stretch shoulders
Calve stretch
The Thang
So this morning was the ABCs of F3 –
I brought a white board with the alphabet written out with one of your favorite F3 moves assigned to each letter .
You had to spell out your F3 name .With each Letter you would do a move and then run to the 2 island in the parking lot . When you got through your F3 name… then you spelled out CHISELED. This kept everyone moving til about 6:05 am. Then the last 10 minutes we stayed together and did the following:
20 Steps with Coupon Overhead
20 Curls
20 Steps with Coupon Overhead
10 Burpees
20 Steps with Coupon Overhead
20 Rows- weighted
20 Steps with Coupon Overhead
20 squats – weighted
20 Steps with Coupon Overhead
Turned and head back to the Flag
20 Steps with Coupon Overhead
20 Windshield Wipers
20 Steps with Coupon Overhead
20 Military Press
20 Steps with Coupon Overhead
20 Derkins
20 Steps with Coupon Overhead
20 Triceps
20 Steps with Coupon Overhead
20 Curls to end at COT
Nice work to all men!!
Encouraging Word –
“Be on guard; stand firm in your faith [in God, respecting His precepts and keeping your doctrine sound]. Act like [mature] men and be courageous; be strong. Let everything you do be done in love [motivated and inspired by God’s love for us].”
1 CORINTHIANS 16:13-14 AMP
Warmup
Mosey around bus lot to front parking lot. SSH, IW, Merkins, Moroccan Night Clubs & Mountain Climbers all x 18. Stretching – up/down dogs, calves.
Thang
Mosey to rock pile for PAX to select rock of their choice. 3 sets of 25 each of curls, overhead press and tri’s. Run/jog a lap around lot after each set of 25. 75×3 = 225 reps total with 9 laps in between.
Mosey to parking lot for 4 corners and burpee middle. PAX broke into groups for the following.
Corner 1 – Merkins x 20, Bobby Hurley’s x 20
Corner 2 – Big Boys x 20, Lo-slo-squats x 20
Corner 3 – Dry Docks x 20, Speed Skaters x 20
Corner 4 – LBC’s x 20, Plank jacks x 20
Middle (after each corner) – Burpee’s x 2
Repeat above with corner reps x 15 each; burpee x 1 each.
While waiting for six, One Star led various ab exercises.
Mosey back to bus lot and wall. 50 x air presses, 50 x air jabs & 15 x donkey kicks. Jail break (modify as needed) to COT.
Moleskin
Plenty of sweat added to the already foggy aura. Good to get back on the Q-train. Yes, Posse…..I will sign up for a future Homecoming gig.
Welcomed FNG Todd Pfalzgraf – Cool Runnings. Appropriately named after one of his 50 bucket list items of learning a new sport. That sport being “Skeleton Racing” where you ride belly-down, head first, 85 mph on a sled down Olympic style bobsled courses. Welcome “Cool” and extra prayers sent your way with each “run”.
Announcements / Closing
Waxhaw F3 2nd blood drive on 10/17/20 at Waxhaw American Legion. TB has details. SOB hosting their blood drive 10/23/20.
Convergence at “The Arsenal” at Indian Land Elementary School led by Dark Helmet this Thursday at 5:30 am.
SOB F2 Social at Middle James Brewery Thursday 5:30 pm.
I thought I would start with a pictorial representation of today’s Falcon Crest:
However, the*most important* images to take from today’s Falcon Crest are thoughts and prayers for our fallen: Bounce.
Quick DiCCS and were off
Mosey to flag pole circle up
15 SSH
Calf stretch
15 MC
15 Merkins
Jimmy Dugan
Partner up Gazelle with Clydesdale
Run around full flag pole island in opposite directions and do 7s. You will meet twice per lap so alternate exercise each time, 6 full laps
6 T merkins
1 burpee
down to 1 T merkin and 6 burpees
Mosey to first corner for 4 corners
20 of each
LBC
Flutters
Heels to heaven
Big boy
end at COT
Great work today boys! Little bit of running (gazelles got about 4 miles) and those heels to heaven sucked. The thought behind this one was for Gazelles to get their miles and Clydesdales to push past their norm which we accomplished. Nice to see Zin back from his beercation, I think he is a Clydesdale now? Shake gave me the “don’t let me catch you” right at the end and after that I was real close to spilling some merlot. Sugar Daddy needs to get out to some Ignition workouts! And only had a couple workouts with Bayo but that guys fast! Thank you for sharing a bit about yourself Penalty Box, who knew he was an NHL all-star? Chain of pain to Sledge, was between him and Popeye, I know what it’s like being a Clydesdale at a Gazelle workout yet I see you guys pushing hard every time – Great Job! Thank you all for letting me lead you guys today.
This THURSDAY 10/15 – Convergence at Indian Land, let’s steal this flag!
This SATURDAY 10/17 – Blood drive….enough already, sign up or you’re a terrible person