Posted on behalf of Orchid
Warm up
Group Moseyed from COT to silver globe and once around to warm those hands. Warmup exercises included:
20 SSH
20 Empire Strikes Back aka. Imperial Walkers
29 LBC’s
15 Merkins
Calf Stretch
The Thang
Mosey from globe around back of school back towards the COT. Everyone picked a parking spot.
Found our way to rocks and did the following:
1st set: 25 Bi’s, Tri’s Shoulders, Chest, American Hammers
2nd set: 15 of same
3rd set: job around track with rock in hand
Mosey back to COT for stretch and Moroccan Night Club
At Coffee after, the Pax did some research to find that the shiny object in the sky was the launch of the Nasa Space X Crew with 4 astronauts heading to outer space. Really cool view. I enjoyed my first Q and thanks to all that attended and supported me. “The Orchid”
This quote says it all about today’s Kevlar:
6 men were blessed with beautiful late spring chilly air, a tapering TL, and an eye in the sky
The Thang:
Mosey over to the lower school area for COP:
Mosey out to ring road, run to east entrance, increasing burpees at each speed hump, 5 at end
Run to rockpile, grab rock, reconvene in middle of lacrosse field
Warmup: OH Press, curl, squat x10, x15, x20
Leave rocks in center
Starfish (3 rounds). Each round, do all four corners, returning to center after each corner
Center for each round:
Jack Webb up to 10
Return rocks to pile and return to launch
COT
Moleskinne:
Announcements:
the floater: 18 men showed up at floater
mosey to warm up
20 SSH ic
10 IW ic
potato pickers b/c stretching feels great, then walk it out to a plank for runner stretch, 10 murkins “while your down there” and finish warm up with 20 LBCs for those abdominals.
let’s mosey to find a nice parking lot with 4 corners to perform a star series with meet in the middle.
10 burpees then to center for 5 murkins
20 big boys then to center for 5 murkins
30 flutters then to center for 5 murkins
40 plan jacks then to center for 5 murkins
repeat 2 X
run up Kim jung Hill (KJH) and catch breathe, 5 count for the six, then on to a short .25 mi loop with 10 more big boys at each of the next three corners.
mosey to Main Street! Staying together is important.
ah yes, here we are; here is a nice place for a new pattern of:
10 Derkins
20 step ups
& 30 dips then run .25 mi loop
repeat 3 x
good cardio and hearts are pumping this whole time.
about 10 minutes remaining, we found a wall (the exterior wall to Waxhaw’s finest bike shop) as we needed some helmets for this next exercise 😉
Handstand and toes on the wall, we are upside down and will now recite the pledge of allegiance In cadence – (my best made up on the spot creative exercise yet and hope to see it added in more lexicons to come) I think everyone liked it.
mosey – down KJH for one last sprint back up KJH before meeting at COT for a american hammer web 4:1 with murkins. We got to 36:9 and added one more murkin to hit 10 right on the 45 min nose.
Cliffs notes:
my first Q at floater was successful no one got hurt and we did it together, made it feel good! Missed several pax I thought I wouldn’t see here.
Some notables I recall:
Made Ice nine, dry heave or whatever he does so someone said that was a good thing if I could get him to do that.
Shnider – is a beast, he was always in my sights kept pounding.
Chicken little – also always pacing and pushing harder and harder. He makes you better.
Thanks easy button for asking me to Q.
flanders making significant pushes up KJH was impressive.
Bypass: 1st post since new born! Congrats on so many levels there.
Prayers for Shakenbake’s grandmother – found another tumor, prayer requests that this one is benign and no surgery. We ask God to be with Estelle Pauline and family. And for all others we ask that you lift them up to the lord to hear our prayers we have inside our hearts and family that they may feel your presence with them.
Announcements:
WTF is happening, may 1st, start pout 6:30 sharp Blackhawk clubhouse, sign up and come support your fellow PAX. $10
6 Men showed up at Rea View Elementary. 5 for The Body Shop. Only Penalty Box (triple respect) showed up for MASH. As much as we tried to get him to roll with us, he decided to go back home and ride the bike before hitting the ice. As for the remaining five men a shovel flag was firmly laid against a fence, no disclaimer was read, and off we went into the gloom. Here is what happened:
Mosey around the parking a bit and back to launch where we spread out across America for COP:
Mosey over to the rock pile and grab a friendly from the earth. Not too big, not too small. Take said rock and mosey across parking lot, up the hill, and onto the big upper field.
Earth Day Celebration
Impressively the pax knew right off the bat the names of the 3 main layers that make up the Earth: The Crust, The Mantle, The Core. So we decided to celebrate Earth Day by exercising our crust, mantle, and core.
The Crust:
The Mantle:
The Core:
Mosey our rock friends back to their home on the crust of the Earth and head back to launch for a bit of Mary.
Ye Naked Moleskin:
It was an unusually crisp morning at a balmy 36 degrees. Most of the Wax-pax must have already packed away their cold weather gear hence only 5 of us this morning wearing gloves and toboggans. I have been on IR for the past 4 weeks, so I knew that I had to keep the running limited. We got around 1.5 miles total so that is the sign of a solid bootcamp workout! There was also rumors of a meteor shower that was supposed to be wrapping up early this morning hence why we went up to the darker area at the upper field. Unfortunately we only saw what looked like a satellite fly by, but not meteors. Maybe it was because Point Break had just put new batteries in his headlamp that we couldn’t see the stars that well. Big Tuna pointed out that he never thought Romanian Dead Lifts could get worse…until he had to do them with a rock. The rock merkins seemed on paper to be the easiest because the rock just stayed on the ground. However for at least Das Boot and YHC, those were the hardest things we did. The going back and forth was brutal. That and the fact I haven’t done a merkin in 4 weeks. Chipotle kinda did his own thing all morning, which I kinda wish I followed his lead. Thanks for having me out there this morning. I hope you all went home and told your kids the names of the 3 layers of the Earth and then they looked at you like you were stupid because they knew that already. Until next time…
Announcements:
Thanks for the take out Das Boot. The birds were singing this morning!
-Pro
WTF Training Run 7 miles
Flip Phone and Robocall talked about real estate investments the entire run. Flint, MI is where it’s at.
Kid Rock took off on the back side and left us in the dust.
Ran into our boys from Off the Chain
Rubbermaid brought the beers
13 PAX showed up at a dimly lit parking lot with their mats in order to become more flexible.
We stretched, we laughed, we shared our feelings.
Some passed wind, a few reached past their limitations, and the Q was inspirational.
Most vowed to return next Wednesday, while others left with a strange look on their face.
All were amazed at the total body and mind transformation that occurred.
MOLESKIN
Come see what all the hype is about next Wednesday, 5:30am at the playground in Millbridge.
There is WTF, a blood drive, and many other 2nd and 3rd F opportunities in our region.
Happy Birthday Deadwood. Instead of 40 burpees we made him do 40 partner stretches.
Bratwurst was our 6th man. He is an OG and one of the PAX behind the start of the Waxhaw region, if you can ever keep up with him when he posts, a great PAX to speak with and get to know.
Thank you for allowing me to lead and SYITG.
26 men showed up at Five Stones church to do cinder blocks share gear and get back to the roots of Chiseled . . . GEAR! From the complaining during the workout feedback after the workout, the PAX had apparently missed this. I spoke to 3 PAX who mentioned how this workout opened their eyes to the fact that they needed this . . . THAT IS F3! Let’s share it with others!
OPENING ACT:
MAIN ACT:
ENCORE:
CLIFF’S NOTES:
ANNOUNCEMENTS:
GRATITUDE PRAYER ON WAY OUT
YHC had been haranguing Transporter to come be part of the ‘Rap for several weeks, and was confident today was the day he would show up. Sure enough, as YHC jogged up to the launch point, ‘Porter and Dasher were among the PAX assembled for the weekly bad idea. If you caught the fact YHC jogged in, it is because I had planned a special surprise for our visitors from Waxhaw, and the regular attendees had to suffer as well, but more on that in a minute. By 0528, there were seven of us gathered ’round and guesses were abounding as to why my was not present. By 0530 Poptart and Turkeyleg had arrived on two wheels, and we were off.
THE THANG:
Mosey to the third floor of the deck where, surprise surprise, the truck was waiting with a bed full of coupons. Each PAX got a friend for the duration of the workout, ranging from a 30 lbs. ruck plate up to a 20 kg olympic plate.
From the bottom of the ramp to 4, 10 lunge walks each leg, carrying the coupon
Return to bottom of ramp with coupon in Overhead Carry position
10 overhead press with the coupon
Run to the top of the ramp for 1 burpee (the burpee was a “counter rep” so it escalates by 1 each round)
Down the stairs and over to the wall for 10 dips, 10 split squats each leg
Run across to the bottom of the far stairs. 2 hand release bird dog merkins (at the top of the merkin raise opposite hand & foot). this was the second “counter” set, so escalate by 2 each round
Run up to 3 and back to your coupon…. Rinse and repeat until 0608
Regather at the truck and head back to the launch point at which point we had 5 minutes remaining, circle up for… ABE FROMAN (Each PAX planks and then one PAX starts a series of sequential merkins, 1 each all the way around the circle, then 2, then 3 etc. If you come out of plank or can’t complete a rep, you’re out). We made it to 9 before we ran out of time and YHC, OT and the Waxhawns were still going strong.
MOLESKINNY:
*YHC should have thought ahead on coupons instead of just randomly handing them out of the back of the truck, Dasher and Transporter both could have benefitted from heavier coupons than the 35# plates they ended up with. This surely was why they left everyone in the dust… yeah, thats it.
*OT didn’t care for the heavy plate he was given, and swapped for a 35# KB after the first set #veteranmove
*EE on the other hand rocked the 20 kg weight the entire ‘Rap and stayed with the pack so kudos dude
*Once again it was the story of the leaders and the pack, tho this week the minimal running and leg heavy format found TL in the pack vs. out front.
*This was the first appearance of the “Traveling Circus of Pain” since the coupons were put away over a year ago at the beginning of COVID. I don’t believe the PAX were happy to see the coupons, but the coupons were happy to see them. Nothing shared, yet, but that time is a coming!
*YHC ended up with a 40 lbs. slam ball and realized pretty quickly during the lunge walks that switching shoulders half way through made a huge difference. Crazy what just a little extra weight can do.
*WAMRAP is usually a pretty upper body focused workout, so the intent today was to really torch the legs. Mission accomplished as YHC was barely able to climb the stairs when I got home #selfsmoked
*No ALF or McGee today, so a good chance for others to lead the way, and lead they did. A shorter circuit meant Transporter and Dasher finished the 8th set while the rest got 7. BURLY
Announcements:
-Stone-chicken CSAUP this Saturday, see Tuck for details. 2 bootcamps and over 13 miles if you do the whole thing
-Waxhaw Trailfest on 5/1, should be a good time. Sounds like 60+ PAX from 7 regions are coming down for this incredible relay race event. See Pre-blast, Dasher, Kid Rock, or Tuck for additional details.
-F3 Functional Fitness Challenge on 5/22. KB Centric event focused on measuring how burly you are. See Pre-blast or High Tide for details.
SYITG
-Flipper
Sardine showed up at The Body Shop with his “Smoky’s Whiteboard” that had the alphabet with set exercises and reps for each letter. 5 PAX cursed their parents for the hospital names they were given while 1 other PAX took great joy in the 5 letters total in his first and last name. William was not a good name to have based on the number of back to back leg exercises it required, and a few others had similar results. It’s like Sardine ran some intense analytics against common names and piled similar exercises together for added punishment.
Happy Baby made it back to back after his debut the day before, so great to meet him. We still don’t get the name and he doesn’t either, but it sounds terrible. High Hat made his Body Shop debut to support his happy friend and we welcome him to come back. Big Tuna can turn on the keys for sprints with sneaky speed, and if not fit his middle name, would have been quite content with the alphabet, too. And Waterboy pushed it, enjoyed his name, and took notes on the board so we might see it in his upcoming VQ!
Some guy named Tuck had his Swift VQ on Tuesday and had the audacity to start an 8-week Fastest Mile training program. The program kicked off with 8x 400m. 13 PAX showed for it; 13 suffered; 13 returned. 8 intervals can wear you down if you haven’t done a lot of speed work recently and YHC has not done a lot of speed work lately, though by some accounts, there is no evidence of any speed work ever. Everyone is looking forward to the promised improvement this program will bring and some agree this Tuck guy has potential.