Mosey to front of HS for warm-up.
SSH x 20 IC
MTC x 20 IC
Plank Jack x 20 IC
Imperial Walker x 20 IC
Mosey to backside of Monkey Island (that is the island between HS and football field)
4 laps around the island
25 dips on wood benches
15-yard walking lunges
Pick up the six and head to the next spot.
Mosey down to Rudy’s shed
4 laps from Rudy’s shed to the walkway to the HS
Run to walkway
40 single count American Hammers
Run back to shed
25 peoples chair should press (some of grabbed some bricks)
Plank for the six
Mosey up to the MS picnic tables
3 rounds of
10 step ups
10 incline merkins
Run to first corner for 5 Mike Tysons
There were a few of us that finished all 3 rounds while others started to freak out about the time and headed back. Been doing this awhile and know how to keep track of time and get the PAX back on time.
The Pax covered between 2.5 and 3.5 miles. Good distance for a 45-minute bootcamp. Shoot the boys at Ignition only got in 4.5 miles.
Great having Kid Rock join us today and that his new job will allow him to workout out with us more. I believe I saw Rockwell and Chicken Little racing each other up the hill a few times. There could have been others as well. Great job having an accountability partner. Mad props to our double respect Chainsaw for being out in gloom most mornings and throwing down a good workout.
Saturdays IPC will be at CMS
Thanks to Bottlecap for taking us out!
After completing the weekly IPC Relay the Swarm group headed out. A couple of the usual Swarm participants decided to hang back for Impromptu and Deadwood started with us and bailed 2 minutes into the run.
Headed down past Rudy’s shed over the the HS for warm up. Had the jump the fence for my normal morning #2. Hollywood lead the warmup
Did 3 rounds of round about work, supines at one end and squats at the other
Moseyed over the the HS parking lot for 4 rounds of star fish
Front of the HS for 5 lunges at each light pole
The problem with doing a BB the following week is I don’t remember any of the stuff we did. Getting old is my excuse.
Now that IPC is in full swing I’ve realized we don’t include enough leg exercises into our workouts so I’ve made a commitment to do 50% legs in each of my workouts moving forward.
DiCCS + proper social distancing
Mosey around the school to the back entrance of the HS. Planked while waiting for everyone to catch up.
SSH x 15 IC
MTC x 15 IC
Plank Shoulder taps x 15 IC
Plank Jack x 15 IC
Mosey to the side cove of the MS for 3 rounds of people chair jabs x 15 IC and shoulder press x 15 IC. Then we did 3 rounds of feet on the wall shoulder taps x 15 IC and 15 Big Boy sit ups x 15.
We finished heading around the MS to the HS student parking lot for 2019 IPC week 0 workout.
48 single count lunges
Run 400 meters
Rinse and repeat 6 times
Headed back to COT for some killer Mary
10 American Hammers IC
10 V-Ups IC
10-Big Boys IC
Rinse and repeat 2.5 times
Great workout by the PAX today. Not many are fans of the pre-IPC workouts I’ve been leading the last couple weeks. If we don’t push ourselves, we won’t get any better. Typically, don’t get out to Dromadary as much as I would like so it was good to see some different PAX members.
8:00am Saturday and Sunday via Zoom
7:30 Sunday in person (see Bottlecap for details)
2nd F at Old Meck Brewery 8/15 7:00 pm
Labor Day 1-year anniversary convergence 9/7 at Cuthbertson Middle School
Time and details will be out shortly
About a month ago I saw the real Spartan was putting on a virtual race. After looking it over I said that’s pretty weak and our PAX can do one better than that. So, the wheels started spinning. First person I reached out to was our resident Spartan expert Kid Rock; his response was “I was thinking the same thing”. Here we are today.
Why Not! Let’s have some fun, break up the routine a little and continue blazing the trail for F3 Waxhaw.
The course will be 5k ish in total distance with 20 pain stations along the way. Keep in mind that the course will be mainly grass and trails (could be muddy so dress accordingly). We don’t want Moneyball complaining! 2.0 are welcome; however, I would recommend middle school and above or if you have a Speed Bump kid. Use your best judgment.
The course map and exercises were posted on GM. Everyone will find out details of pain stations when you get to each station (all are reasonable). Gotta be some element of surprise!
Each pain station will be marked with an orange cone and a sign/description of the exercise.
The course will have flags marking the way.
We get up every morning to do what? Get better, stronger, be with the boys and have fun! Joining the Convergence on Saturday will be a great opportunity to do all those things.
We are going to keep time in case we decide to do the event again in the fall and PAX want to compare old vs new time.
WHAT TO BRING
*Wiliness to push yourself to be uncomfortable
Other important items
Parking at Rudy’s shed
Start time is 7:00, be there 15 minutes early for instructions and set up
Bring a chair for 2F
Stick around to help clean up the course
Bathrooms are locked
Coffee – Provided by Shop Dog
Donuts – Provided by Blue Screen
Bottled Water – Provided Easy Button
Bananas – Provided Kid Rock
Swarm meets Waxhaw Express
Was a little concerned when I put it out that the first part of Swarm would be a 2.5 mile run on who would attend. We got a couple takers in Goodfella and Rubbermaid, great to have you guys join us. Pretty sure Rubbermaid has already run a couple more times today. Goodfella was hangin strong for the first mile then I heard some rumbling of that’s enough at this pace.
I’ve heard a few people mention this over the last couple weeks about how this weekly virtual race has brought a group of people together to push ourselves and each other beyond our comfort level and accomplish things we wouldn’t have thought possible. We have more to accomplish so keep it up. It’s great to be able to share this with my F3 brothers. Wolverine, thank you (I think) for helping set the tone and tricking us into new heights.
Cryo and compression boots didn’t help recovery for Deadwood, he went out in typical DW fashion. Pretty sure he led the group at the mile mark then around the 1.75 mark he hit the wall.
Gladah the sprinter has some distance speed to him. Next week will be the big test as we have a 5 mile run.
To our hurt Easy Button and our lone wolf Hollywood, we missed you guys. Hollywood, based on your time you could have used the group push. EB take care of that calf.
Can’t forget to call out Gerber for be our 3.1 mile runner while the rest of us ran 2.5 miles. He had an 18 sec PR and didn’t have his pacer speedbump with him. Can’t slow down now because you need to run 6 next week while the rest of us do 5 miles. 😉
After we got a chance to catch our breath and compare times, we had more work to do. Grumbles came from the Pax as some were ready for coffee and donuts. We stayed in the HS parking lot did some curls, shoulder press, triceps, and ab work. In between sets we ran across the parking lot and back. Started heading back and stopped at Rudy’s for a donkey kick/shoulder press web. We got in over 5 miles today for each person. Great work everyone!
Gerber – 3.1 mile run
5/15 – 6:10 pace 19:09 race time (PR 18 sec)
4/25 – 6:16 pace 19:27 race time
Wolverine – 2 mile run (not on our team)
5/15 – 6:10 pace 15:26 race time (different course)
4/25 – 6:05 pace 15:15
Bottlecap – 2 mile run
5/15 – 6:14 pace 15:39 race time (PR 6 sec)
4/15 – 6:17 pace 15:45 race time
Hollywood – 2 mile run (Lone wolf)
5/15 – 6:17 pace 15:49 race time
4/25 – 6:10 pace 15:32
Easy Button – 2 mile run
5/15 – IR
4/25 – 6:36 pace 16:37 race time
Glidah – 2 mile run
5/15 – 6:30 pace 16:25 race time (PR 12 sec)
4/25 – 6:36 pace 16:37 race time
Dasher – 2 mile run
5/15 – 6:32 pace 16:25 race time (PR 36 sec)
4/25 – 6:47 pace 17:01 race time
Deadwood – 2 mile run
5/15 – 6:44 pace 16:53 race time
4/25 – 6:37 pace 16:33 race time
After a pretty intense Sunday running and MTB with Wolverine I wasn’t sure if I was going to be up for the Q this morning. Foam rolling, CBD Recovery, pre-workoout drink and out the door we go. Of course I get there and Hollywood is already out running. Not sure how much he ran first.
DiCCS given and we headed out about 30 seconds early and Bottlecap come flying in as we’re headed around the corner. He caught up pretty quickly.
A quick mosey over the the HS parking lot next to drivers ed cars.
SSH x 30
We did a preview run of the course we were running 800, 400, and 200’s which was around the outside of the HS parking lot towards roundabout then all the way around the wooded island. Pulled some smaller rocks the the curb for later. Back to the driver ed cars to start.
800 meter run – The usual suspects of Wolverine, Hollywood, Transporter to off like a bat out of hell. Gerber was feeling a little QUAD soreness so not his usual self. We finished the 800 at the rock pile so we could do Mary with rocks, Hammers, Big Boys, V-up, J-Lo, and side planks
400 meter run – Carb Load and Bottlecap up front with the normals. We finished the 400 at the rock pile so we could do Mary with rocks, Hammers, Big Boys, V-up, J-Lo, and side planks. Once we recovered we ran a second 400.
200 meter run – Smithers and Foundation were much stronger in the sprints. Since Smithers lost all that weight he’s light on his feet. Great push. We finished the 200 at the rock pile so we could do Mary with rocks, Hammers, Big Boys, V-up, J-Lo, and side planks. Once we recovered we ran a second 200.
800 meter run – The LRC group of Deflated, Foundation, Smithers, and we can’t forget about Rubbermaid were steady and started to gain on the front guys. We finished the 800 at the rock pile so we could do Mary with rocks, Hammers, Big Boys, V-up, J-Lo, and side planks. This is when Bottlecap started to do his own exercises
400 meter run – As you get older you get wiser they say. Recalc knows how to get a head start as you start to explain the round. If you’re not cheating your not trying. We finished the 400 at the rock pile so we could do Mary and I added in some curls to mix it up. Once we recovered we ran a second 400.
200 meter run – The last 200 we let Colbbler get the to top of the hill before everyone took off. I think there were few guys that caught him. We finished the 200 at the rock pile so we could do Mary and added some curls. Once we recovered we ran a second 200. A little chatter started about not doing any merkins.
Start heading back the back way with 8 or so minutes to go. We stop at Rudy’s shed and I hear the time keeper “3 minutes to go”. Not like we don’t all wear watches. We did 5 big boys at each light and Bottlecap once again decided to do his own thing and do merkins. Had to get those merkins in while the rest of did a merkin free workout. Don’t worry Zin I won’t leave you out. Thank you for being the time keeper and most of all thank you for keeping all that we do light hearted.
Gladiator – This Saturday at Cuthbertson led by Zin
Speed for Need on the 21st in Ballantyne
Please keep the families mentioned this morning in your prayers.