9 Men joined in for a few miles around an empty campus this morning. The Ecoli in the water got school cancelled again and gave us some fresh non diesel fumes air to fill our lungs. The fear of the beer virus must have kept quite a few in the sack this morning because it was much lower than normal turnout for Impromptu. Last Q I had here we had the great blizzard of 2020 with a mere dusting that kept everyone away as well. Beginning to think the Pax just don’t like a good old fashion Banjo Beatdown. Anyways if you missed today you missed out on learning about Sammy No Shoulders(Snakes) and the Man in the grey Suit(Sharks). Deadwood also told us what his wife said about all of his recent weight loss but this is not the place to discuss his weinke, it’s all about my weinke. DICCS given and we’re off.
Warm-up run to the front of High School
SSHx15, Jimmy Dugan stretch, Merkins x 15, Calf stretch, Wide Arm Merkins, LSS, Diamond Merkins
Mosey to back stadium parking lot for 2 minutes on the clock for 20 Burpees. Glad to see everyone pushed and accomplished the goal.
Line up for Indian Run, stay on the outside and all the way to Rudy’s Poop Palace.
Find a spot on the wall for 20 Donkey Kicks, Air Presses with Toe Raises, Jabs with Heel Raises
Grab a running rock, everyone grabs one, no sharing and passing germs amongst our rocks! Here is where I proclaimed watch out for Sammy No Shoulders when searching for your rock. Which Zin responded with a “What in the hell is a Sammy No Shoulders”? My response was “Have you ever seen a snake with shoulders”? With the rocks Mosey back to stadium parking lot traffic circles. Drop the rocks in top traffic cirlcle, This exercise: run to school picnic tables for 15 step ups, back to top traffic circle and run around the loop with rock above your head, then run to bottom traffic circle for 10 Merkin Shredders. Complete 2 total rounds.
Mosey back with rocks and drop them off and head back to back of high school. Time for 1 loop of 10 Carolina Dry Docks at bottom intersection, run to stairs and knock out 2 burpees, Bear Crawl from top of the stairs to wall for 5 Mike Tyson”s. Love this little loop because you can finish off any body part that isn’t hurting.
Mosey back to COT with a stop for some dips, LSS and a nod to Recal with some Bobby Hurley’s. That was our version of the NCAA tournament since we won’t get to see on this year.
All in all and great morning with good temps and a nice breeze. I believe I heard we were a little over 3 miles in total. I was really proud of this group pushing hard especially on the Indian Run. Indian Runs are one of my favorite things to plan in a weinke because they are an opportunity for us to hold each other accountable. Swarm also was around this morning but they couldn’t get on the track so I believe they went into the woods and played Hide-and-go-seek.
Convergence with Coffetteria tomorrow, everyone come to Cuthbertson after Homecoming, Commitment and Gladiator
Speed for Need is Cancelled
4-6 Five Stones for Celebration of Life for Marcus Wright, need people to help seat.
I had to give this backblast this title simply because of the overwhelming disdain everyone displayed when I said “alright boys, 2 lines for the burpee Indian Run.” That title just barely won out over Ol’ Captain One Eye got stuck in Utah and abandoned his Q. Anywho, 32 Men braved the 33 degrees outside this morning between Flash and Ignition and kicked butt. I’ll admit I stole a few things Dasher did on Friday at the inaugural Swarm workout. My goal was simply to keep everyone moving with the low temperatures outside. NO Webbs that stop the flow and lower the heart rate!
Mosey down the pass to Rudy’s Poop Palace, on the way butt kickers, high knees, karaoke and circle up:
SSH—-Audible let’s move up the road to get out of the bus driver’s way.
SSH x 15, LSS x10, Moroccan night clubs x10, Merkins x10, calf stretch, jimmy dugan stretch, 6″ Plank Jacks
Partner Up with P1 running to school and complete 20 dips and 20 step ups, P2 runs to lower traffic circle by stadium and bear crawls the entire circle. Meet in the middle for 5 hand slap Merkins. Complete 2 full rounds.
Mosey to bottom of hill by stadium for 2 light poles up on left at sprint/mile pace then 1 light back at recovery jog. Make it to the top of the hill. This got the heart rate up very quickly and I believe our FNG(Slow Pitch) spilled some merlot.
At the top of the hill, 2 Lines for Burpee Indian Run. Lots of groaning and foul language commenced at this point. Guy in the back does burpee then sprint to the front. Run to the sidewalk below the stairs.
From there 10 Dry Docks at intersection, run to stairs 2 burpees before going up, lunge walk to wall and then 10 Mike Tysons. Everyone got 1 round some started on round 2, time to get back to COT.
Great to see these big numbers on a nice chilly Monday. NO excuses when we have so many options out there available to us. Guys pushed hard this morning and I believe Flash out performed Ignition! Big props to all those staying strong in the Dryuary, I know it’s not easy but stay the course.
Collect the toothpaste, tooth brushes for the F3 Guys
Folding guys needed this Saturday from 8-12ish. See Dana for more details.
Damascus texted yesterday morning just as I was really getting to the meat and potatoes of my heart felt apology to my beer fridge in the garage. I was right in the middle of my “but the kids will come and store their juice boxes with you and maybe even their ice cream” when I looked down to see the text I need an emergency fill in. Knowing Monday mornings are my kryptonite I decided to take the Gig to ensure my posting and keeping Zin from blaring his horn in my driveway at 5am. I also need to kick start my Dryuary motivation into high gear because let’s be honest it’s going to be rough. I think Clemson has a better chance of beating LSU in the Natty than me making it a month or DW has a better chance of not Qing in 2020 or Fuse has a better chance of doing a full burpee and not a Aussie burpee but nonetheless in the spirit of “what in the what did I just sign up for” let’s go do this thing!
8 guys joined me this morning for a mainly dry tour around the Wesley Chapel storefronts and into Wesley Oaks neighborhood. It was a really fast group so we were able to cover ground pretty quickly and move from one station to the next.
Warm up: 20 SSH, 15 IW, 10 LSS, 20 Merkins and stretch
Mosey to Hickory Tavern for 50-40-30-20-10 Descending reps
50 Air Squats, 40 Walking Lunges, 30 Dips, 20 Merkins, 10 Burpees, When you finish elbow plank until everyone is done.
Mosey around HT and Brooklyn back to where we started for a TABATA Style 30 Seconds on, 10 seconds off, we alternated between Makhtar N’Diayes and Steps Ups, 2 rounds each.
Line up for Burpee Indian Run to Wesley Oaks! This is always a brutal test especially when you have someone like Ice 9 that runs past the front guy by 50 yards in a full sprint. I had the unfortunate role of of going behind him and it was awful. Upon the call for recovery I couldn’t breathe and get out the next exercise. Let’s do every light pole on the right and alternate 20 Bobby Hurley’s and 20 Speed Skaters, up to main entrance and back.
Mosey to Pets Mart for some Partner Work: 100 Donkey Kicks between partners.
Grab some wall for air presses and Jabs with heel raises and toe raises thrown in.
Mosey back to start for 3 minutes of Ab work and Done!
I was already really sore from a brutal Q on Saturday from Zin Man at Homecoming so this morning was tough to keep up with this group. The descending rep scheme is something I wanted to try for awhile and it seemed to go over pretty well. I always enjoy trying to throw something new into each Q, sometimes it works and other times it falls flatter than the beer in my fridge come February. Props to Ice 9, that dude is a machine! That Dude has one speed called Balls to the Wall!
Convergence tomorrow at Bushwood with Pushed back Holiday Start Time of 6:30
Convergence on Wednesday at Cuthbertson at 7am.
Dryuary starts the 1st. Can’t Wait!
The old trick knee was feeling better for a Q at Chiseled this morning after an Ultimate Frisbee mishap a couple of weeks ago. It was balmy 38 degrees this morning but the boys were bundled up minus Recalculating in his shorts and short sleeve shirt and ready to go. My goal was to prove that you can have a gear workout and keep the heart rate up with very little down time for explanations of workouts.
Mosey to front entrance for Five Stones and back for circle up
15 Imperial Walkers
Stretch right and left legs
10 More Merkins wide grip
Mosey over to Mt. Chiseled and partner up.
P1 20 overhead presses with weighted bar and P2 20 upright rows with dumbells, switch equipment and 20 each again. They run opposite each other around Mt. Chiseled for 5 hand slap Merkins. Rinse and repeat 3 times.
After completion let’s do 10 burpees in 1 minute
Mosey to Parking lot and circle up behind cinder blocks. After each Rep Cycle rotate to next spot, one person on rope each cycle.
Then grab cinder blocks for next Reps:
15 Tricep Extensions
Mosey over to Mt. Chiseled again to grab dumbells and weighted bars and back for a little Starfish action:
4 Corners: Squats, tricep extensions, Rows and Rope jump over and burpees. In center perform the “Hoff” P1 elbow planks while P2 jumps over him. 5 times each partner
Audible to sprint station after 1 full round of Starfish: Groups of 3: One person is always sprinting, had to get the heart rate back up.
Finish up with some abs and more merkins and Time.
Good group of nine guys this morning for a gear workout. My goal was to keep the explanations down on stations so we eliminated any down time and heart rates starting to drop. It was also good to see all the equipment that has been donated out at Chiseled. It’s a great problem when you have to get another bin because we outgrew the last one.
Thanks for taking us out Doughboy.
After getting a good gear workout at Chiseled yesterday led by Wedding Singer I decided we needed to run at the Ol’ 87/Floater. I also decided instead of playing frogger with the cars on Providence we would stay on our side and find some new ground. Props to the site Q’s at the filthy Floater for setting the standard on DCSS, we were adequately prepared with headlamps, vest, cell phones and CPR certifications. With a nice warm morning and many Lawsonites at home mashing the snooze button it was time to take a stroll…….
With the help of the Zin Man who by the way is a freaking Gazelle now, we found a nice road leading out of downtown Waxhaw that actually had a sidewalk. After a quick warm-up in the church parking lot where I was told to keep the Banjo racket down a few times it was time to illuminate the headlamps.
Come out of church parking lot and cross Waxhaw-Marvin Road to find sidewalk. One mile out to intersection of Helms and Waxhaw-Marvin Road and one mile back. Made a stop out at the Barn for Partner work:
-Partner Al Gore 50 Hand Slaps
-10 Hand slap Merkins
-3 burpee hand slaps at the top
Way back did some LBC’s at the Barn(nice smooth surface for Moneyball)
Stopped at the Picnic shelter for 50 dips and some planks
4 Corners-Hit each exercise on the way out and run back to the beginning every time for 10 Merkins.
-Four Corners: 15 Squats, 15 Speed Skater, 15 LBC’s 15 SSH
It was nice to get back out and Q at the site of my VQ, eventhough it is the old dirty Floater. Crazy how warm it was this morning but luckily no nasty white v-neck t-shirts were rung out afterwards. Everyone pushed hard and luckily we were spaced out far enough that complaining wasn’t to be heard. There will definitely be some sore hammys tomorrow so in the words of the Great Steve Smith “ice up”.
Father Daughter Dance-www.markthismoment.com March 1st
Reach out to a Pax that hasn’t been in awhile, check on them