2 PAX, Big Tuna & Transporter, joined me today for the three-headed monster.
Mosey from COT, around Chipotle and back up to the Turf at Ted’s for IW X 15, Planks/6″ Planks (really slow 10 second Merkins X 5), Up/Down Dog, Runner’s stretch…
Mosey to fountain for 25 X wall jump-ups or Step Ups, lap around block and repeato. We did 25 X Irkins with hands on the wall X 2 sets then staggered squats (other leg on the wall) X 20 each leg X 2 and finished with 20 X Derkins with feet on the wall X 2 sets.
Big Tuna and I Mary while Transporter goes for a short trip to the port-a-jon aka Hilton Garden Inn-Waverly then mosey to the traffic circle for 7’s.
Using traffic circles as end points start with 1 burpee and go to the other circle for 6 BBSU, 2:5…..6:1.
Sprint (for some. I couldn’t due to a hammy thing I’m dealing with that I don’t want to re-injure) back to last traffic circle and then mosey back to COT. Big Tuna is Fast!
Thanks to Big Tuna and Transporter for coming out today. At 5:27 I was thinking it would be my first no-show day but they came through. Transporter slowly coming back from injury (but you really can’t tell from seeing him work) and Big Tuna showing up to play in a “Big” way made for a great workout.
Q School Tomorrow
Rooster on March 13h
YHC took us out with a prayer
8 poor souls including one FNG – Alex Williamson – Elmers (RESPECT), made it out to Blackhawk this morning to get our bodies in shape and push each other way past our comfort zones. Covered ~4 miles and got some arm work in as well. Here is how it went down…
Standards, SSH IC x 50 (increasing speed at 26-50), IW x 15, Moroccan Nightclubs x 15, Plank/6”planks x 3, Up/Down dog and calf, Glidah and Jimmy Dugan stretches.
Mosey to rock pile at 3rd intersection up WC pkwy and grab a lifting rock for Circuits of Curls, Shoulder Presses & Rows. Did 3 sets of each and ran from rock pile to light 1 then 2 then 3 after 15 reps of called exercise. We switched it up to run the other direction and increase by one intersection after each set. Return rocks…
Moseyed back to COT and stopped for some Mary along the way. LBC’s, Low Slow Squats and Lunges were called.
Arrived at COT after completing somewhere near 4 miles for most of the PAX with 3 mins left so we did a cool down stretch by repeating previous stretching routine. Man I love a good cool down stretch…
Everyone pushed it to the max today and Elmers did a great job keeping with the group. Keep posting bro and you will get that lung capacity back. We’ve all been there and it sucks at first but then you embrace it, get used to it and eventually come to enjoy it. I was also impressed with High Hat today. Dude, you’re getting faster and it is showing. I guess all those people touching your balls is really paying off…:)
Shout out to Atlas and Chicken Little for joining me on a mini CSAUP this morning before the workout. We all took off from my house in MB and ran a 5k down to WC Park to post. What a dumb idea that was… When can we do it again???
Well here is where I finally tie in the title of this BB…
18 years ago today, Fred Rogers of the famed PBS T.V. show, Mr. Rogers’ Neighborhood, passed away. A sad day, for sure as he was a genuinely good person who spread kindness and love everywhere he went. Not just on T.V. but in his life outside the view of the cameras as well. I can’t help but think if he were around today, things might be different in a positive way. Kids who are now technically adults didn’t get the benefits of the lessons he taught us on his show about being kind to one another regardless of your socio-economic or cultural status and I feel like that is lost on the new generation and we, F3, and people like us need to be that light in this world to show kindness and genuine care for our fellow human beings. Go out today, tomorrow and every other day of your life and spread kindness and love to your fellow humans . It is a choice and only you can make it. Simple.
Q School on March 6th
Rooster on March 13th
CPR class sometime in March
Mad Dog took us out in prayer
Took the 11 Pax that made the intentional choice to post at Dromedary today on a field trip to Rosecliff. Warned everyone the night before in GroupMe but they still showed up and groaned when I confirmed we would be doing a little bit of running. It wasn’t “that bad” as we just reached 3 miles. According to my Strava that’s 26:30 total running time and 18:30 of exercise. None of the exercises we did were particularly difficult but we did get in some reps.
Mosey through the parking lot from COT and see Das Boot rolling in a minute or so late. We circle back about halfway through the lot and do 15 X SSH to let Das Boot catch up. Continue our mosey around the front of campus and stop at the globe for some IW X 15, Stretching and then end it with Moroccan Nightclubs. Take a moment to explain what we’ll be doing so as not to upset the residents of Rosecliff and we mosey to the culdesac for…
Paula Abdul using the street lights. We did 15 X Merkin on the 2 up and did 15 X squats on the 1 back.
Arrived at the last light and started doing 15 X BBSU at each street light on the way back and then audibled to 10 after I checked my watch for time thinking we wouldn’t make it back.
Took the long mosey back to COT stopping at the street lights in front of campus for 1 X Burpee and made back to COT for 3 minutes of Mary.
Shake called 50 Heels to Heaven (Lesson Learned), Posse called out LBC’s for a reasonable amount (25). Shop Dog with 10 X Superman’s and then time was called.
Das Boot demonstrated the Pecker Pounder, J. Lo and the A-Rod for us so we would all know what it was. The A-rod is a combination of J. Lo and Pecker Pounder for those who weren’t there or didn’t know already. If you still don’t know then ask Das Boot to demonstrate and he will happily oblige, I’m sure.
Q School on Saturday, March 6th. You need to go.
Rooster – Saturday, March 13th. Sign up in the GroupMe calendar Teams of 5 for a rotating marathon relay. Each participant runs 6 miles total but only run 1 mile at a time until the last mile which is together as a group.
YHC took us out with prayer.
So this is Pursuit. Not much to tell other than we ran for an hour. Not much happened that was funny, per se…
Shout out to ExLax for getting out there and crushing it! The man has a goal of a 35 minute 5k and is already seconds away. I give him another month and he’ll be all over it! (Or should I say… under it?)
Shout out to Posse and Fusebox joining today and encouraging ExLax as well as going for a goal of their own which I believe is a non-stop 5k (you run the whole time rather than stopping for a breather). I think they got close but came up just short. Way to set a goal and go for it fellas! Who cares if you come up short. (This time). It just means you get to keep trying. I know they will and they will achieve it when the time is right.
The route we did is officially called “Pursuit: Frank and Beans” but I will call it Twig and Berries from this day forth. The funny thing is, I live right on the tip of the “Frank” or Twig?. Insert “Just the Tip” joke here…
Blood Drive, January 6th. A couple of spots left as of this morning. Hopefully those were filled as of this publication…
CSAUP February 6th – I could write a paragraph or two about this but the main points are get out Next Saturday and join us for what will be a memorable event for the Waxhaw PAX and any others that join us. I really look forward to the 2nd F afterward. It’s been a while since we gathered for anything other than a workout.
A couple of other CSAUPs are coming in March.
Beer Mile: drink a beer and run a 1/4 mile, R/R until 1 mile is reached and 4 beers have been consumed. There are more rules but you get the gist.
Rooster: Individuals or Teams of 2 or 5 run a marathon distance on a 1 mile course. Get your teams together and go kick some a$$ WAXHAW!
Quick Mosey around lake and warmed up with usual stretches.
Mosey to parking lot near Tennis Courts for Billy Madison 2.0. 12 of each exercise followed by a lap around parking lot ~0.2 mile
Exercises were: LBC, Merkin, American Hammers, Peter Parkers, Jump Squats, Moroccan Nightclubs, Plank Jacks, Shoulder Taps, Bobby Hurleys, 6”Plank Holds for 12 seconds, Heals to Heaven, Merkins
Give Blood on Jan. 30th. Just sign up and go do it. You will save a life.
CSAUP February 6th
YHC (Twinkle Toes) took us out with a prayer.
So Chicken and I had this great idea to avoid all the traffic coming out of Nesbit that we would launch from my back yard. Little did Chicken know but I have a pool back there and he jumped in thinking I had the heater on. Never knew Chickens could move that fast. He leaped out of the water and said let’s go! So we went. Him sopping wet and me just surprise he’s alive and didn’t get hypothermia.
We ran into a few more PAX as we traversed the somewhat dryer than last week thread trail. First it was Paper Jam who got behind so he could “become one with nature”, then came Rubbermaid who was trying to avoid us but we tackled him and made him stop. While lassoing him to the tree stump for who knows what Chicken was going to do to him, Hollywood showed up and said “make sure to tie his ankles too! You don’t want him getting away”. So we took a photo that could use a lot of editing and more likely should not be shared on social so as not to scare anyone just so we had proof of our stupidity. (Like we need anymore proof?!) So long story, short. 5 dudes ran in the woods. We ran a long way and it was scary at some places because it gets dark under all those trees.
So I told C3PO last week I would get back to him about Qing Appetizer this week and while on a Mosey at Clyent Dinner said I was Qing Appetizer and C3PO overheard and said “Oh Really?” Anyway… so I never got back to him until that moment and today he regretted ever asking me…
So pulled up to Rea View about 15 mins early to check out potential pain stations while it was still light out. This AO is going to be ripe when the days get long again. No lighting outside of the parking lot so we had to stay on the paved surfaces today but can’t wait to explore the fields when it gets light out. Meanwhile as I was off on my adventure, several PAX started rolling in and before I knew it we had 20, yes 20!, 1:1 ratio of PAX to 2.0. Perfect!
shortest mosey ever around COT lot and circle up for the standards. SSH, IW, plank up for the Glidah stretch L/R and then up and down dog with Moroccan Nightclubs to bring it home.
mosey to rock pile and grab a lifting rock or (2 year old 2.0) then long mosey to back parking lot for…. Billy Madison
In the movie, starring Adam Sandler, Billy has to repeat all twelve grades in school and pass in order to take over his family’s business from his father. In the same vein as 12 days of Christmas we did…
exercises were all X 12
8-Big (Person) Sit-up
So we were able to complete the 11th grade with Superman but we had to return the rocks and do 12 burpees by the rock pile until we had just Uber a minute left. Oh well. At least we did the burpees, right???
return rocks and back to COT. Done!
All of the 2.0’s seemed to have fun and enjoyed being with their Dad for a little bit of exercise and a whole lot of smiling. Great to witness but even better to be a part of.
Great seeing a couple of PAX that don’t post in the “deeper” parts of Waxhaw (Dwight & Trickle).
Trickle even brought his daughter Sabrina originally from TX and we named her Tumbleweed. Welcome Tumbleweed to the crazy! We hope to see you every week you’re able to post.
Blood Drive January 30th. More appt. times are available now that we reached our milestone of 40 so keep checking Red Cross website for times.
Waxtravaganza – Waxhaw World Tour. February 6 7:00 a for Ruckers 7:30 for the Bootcampers.
Mosey to Peking lot for tennis courts for Warmorama. 10 X IW, 10 X Merkins IC, 10 X Moroccan Nightclubs IC, Downward Dog, Calf Stretch.
Mosey to the rock pile on service rd for softball fields and grab a lifting rock.
15 of each called exercise and run to parking lot and back X 3 sets.
curls, chest press, tricep ext. LBC w/rock IC + 10 staggered merkins on rock, Goblet Squats, Shoulder press, back to curls.
Mosey back to COT for 30 seconds of Mary