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.
Since Gerber has been bugging me about a BB he must want to see his name mentioned or he wants his participation trophy.
Mosey over to the back of the HS for some stretching warm-up. Keep it simple today.
20 step up on the bench. Gerber and Hollywood go one way around the jungle island and Hooch and I went the other way. When we met up, we did 10 of a call exercise then back to the benches. Of course, Hollywood and GERBER beat us back every time. We did that 4 times.
Over to the track we mosey. Start with the bleachers skipping every other secetion with lunge walk and bunny hops between. Then run around the track to the pullup bars for 5 pullups. Once we got back to the steps to go back to the bleachers, we would circle back to pick up the six. We did these 4 times with 20 incline merkins, dips, and big boys replacing lunges. Forgot to mention Gerber did a great job again.
Start heading to the front of the HS and we stopped at each light pole for 10 runners bridge. Made it most of the way back before we had to call it and get back to COT to meet up with a small Impromptu group.
The only way I was able to slow down Hollywood and Gerber was to run bleachers. Gerber shared that some of his speed has come from foam rolling every night for the last 6 months.
Hooch doesn’t make to as many workouts as he would like but he’s putting in the miles every week on his own. It would be easy for him to skip all those days and he choose to get up early to put in the work. Great discipline Hooch!
Your biggest fears are opportunities for your greatest growth. Embrace the fear!
See Impromptu for announcements.
9 Men braved the rain and lighting this morning for gear workout that got the heart pumping.
Since it wasn’t raining when we started we took a lap around the block then stopped by the car to get some Kettlebells. Not the kind of KB Bottlecap uses. Down for some covering at the church pavilion.
SSH x 30
MTC x 20
Squats x 20
Not the typical workout I like to lead so we made the most of it. The floor was a little wet and really slippery. KB and DB are courtesy of a collection from Transporter, Frack, and myself.
Reps & Rounds
30 – 25 – 20 –
15 – 10 – 5
1 burpees after each exercise in round 1
2 burpees after each exercise in round 2
you get the point after each round we add 1 more burpee
I was thinking we could get through most if not all of it. I miss judged how hard it would be. We skipped 15 rep and 5 rep rounds. We ended with 60 seconds of burpees. Still can’t believe some our normal pax went to another state for a workout. Your loss I guess!
I had Glida and Transporter on each side of me slinging around the 40lb KB like cupcakes.
After Shake n Bake’s nasty fall at morning wood yesterday he came with his positive can do attitude today.
Haven’t seen Dana in a while so it was good to have him back.
I’m sure it was hard for Foundation to be at a workout without one of his LRC mates. I think he felt out of place.
Zin it’s always good to see you working hard and keeping the mood light hearted for the group.
Merlot was talking about the size of his KB and why it was so hard then realize he had one of the 40lb KB. Nice work today!
Gerber was also feeling out of place with a workout that was under a mile in distance. He was ready to go with his vest raincoat. I’m sure he will make up for it tomorrow at Swarm.
It’s a pleasure leading such a great group of guys. You all are the ones that make getting up at 4:30 easy. The workout is just an added benefit.
Everyone gets a trophy for showing up today. Good job guys, we’re all winners today!
Q School Saturday 6:30 at Cuthbertson
Keep Doc in your prayers as he continues to heal
Shopdog moving this weekend. Will need help loading Apt in Stonecrest and unloading in Millbridge. Starts at 8:30. Good to have Shop back in the area.
As most of you know there are 2 things I don’t like about working out in the morning and those are being cold and wet. I’ve made a commitment not to be a puss this year and brave the colder temps. I was thinking how can I get out of this if it’s raining in the morning. Could I have someone Q for me? No, I would man up a brave the rain unlike Easy Button. Pleasant surprise when I woke up to no rain!!!!
Mosey to back of school to pick up a lifting rock then mosey to the front of the school for warm up.
Warm-up – Short Mosey to the other side of the school.
SSH x 20 IC
MTC x 20 IC
Plank Jack x 20
4 Corners around the .21-mile loop of the parking lot. Starts out pretty easy and gets harder each round. For those that didn’t make it to IPC you got a little taste of it today.
Bent over row 10/15/20/25
At the 3 corners stop and do 10 Jump squats at 2 corners and 10 Big Boi sit-ups at 1 corner
For those that finished early they circled back to pick up the six and some did some Mary. One Star and Dana killed it. On last trip around the loop there was an interesting conversation happening. Won’t say who it was but there was raw nipple talk and how they burn in the shower. Struggle is real for those that have had it.
Dan Taylor (Webb) OMG this has to be one of the most painful webbs. Could hardly count by the end and wanted to tapout. When I walked up the stairs to wake up the kids when I got home, I had to stop halfway up for a break.
Squat x 1 up to 10
Lunge x 4 up to 40
Parking lot run. From one side to the other. Had to modify the numbers and sets due to time check. Introduced a new merkin and had to demonstrate the J-Lo.
Carolina Merkin x 20
Big Boi x 10
Wide Arm Merkin 10/15/20
J-Lo x 10
Mosey around to put the rock back and run one last loop around the parking lot to finish up. For not leaving the campus we still got in over 2 miles, however I did keep my promise to Big Ten about not leaving the campus and not focusing on running. Didn’t get to do all the things I had written down.
Great work Pax! I’ve only workout out a Bushwood a few times so I really had to do some good planning. Did a drive by yesterday, printed off a map, and wrote out a winkie (lost it twice). Even after doing this for 5 years planning is important. Preparation = Success
I was disappointed that there were only 2 of us with sleeveless shirts on. Thank you Knish for wearing the appropriate shirt. One Star even had a long sleeve shirt on. This may be our last 65-degree morning, and no one took advantage. Bushwood is going to shits. There may be a need for a new superintendent or the gophers are taking over.
To see all the great things that have been happening since our official Waxhaw launch has been great to see. There has been the launch of Diesel, Gladiator (Saturday), and a new one coming soon to Weddington Middle School (we will not step foot on the HS property). Tons of guys have stepped up to lead new sites, Christ Closet, SFN, and support one another. Proud to be a part of this GREAT thing we call F3.
Gladiator launch is the weekend at commitment. Once a month high intensity workout meant to push you like IPC. Formally known as Black Diamond.
Q School and Site Q School scheduled for the 1st Saturday in November. Chick-Fil-A in Blakeney. If interested RSVP via the Sign Up Genius. Sunday, 11/3 – F3 Waxhaw is committed to work Church on the Streets. 6:15 – 8:00 am. See Bottle Cap for sign up.
Sunday, 11/3 – F3 Waxhaw is committed to work Church on the Streets. 6:15 – 8:00 am. See Bottle Cap for sign up.
11 Pax showed up today for the Monthly Wednesday AMRAP at Marvin Ridge High School.
Disclaimer and Safety instructions given at 5:29am, Lanternsand chalk-marked stations were already set out, so grab a Lifting Rock for 2 of the 7 stations and drop them. Time for a quick warm-up…SSH + Quad Stretch + Low Slow Squat + IPW + MTC.
Here is what this quarter’s course and (7) Stations look like:
Everyone worked very hard today, and it is clear that the Pax is getting stronger, faster, more fit every month. The numbers have improved and there isn’t much of a gap anymore:
Dasher takes today’s title with 6.3 Laps completed!
Centerfold = 6.2 Laps
Carb Load = 5.6 Laps
The Knish = 5.3 Laps
Pocahontas = 5.2 Laps
Garbage Plate (2.0) = 5.2 Laps
Honeycomb = 4.6 Laps
Old McDonald = 4.4
Rudy = 4.3 Laps
Legalized = 4.3 Laps
The Grease Monkey = 4 Laps
Filling in to lead the WAMRAP is pretty easy. I will step in to lead the first Monday of any month. Thank you all for allowing me to lead what little I did today. The thing I love about an AMRAP is 30 minutes of non-stop movement, there are no breaks. Each person pushes as hard as they can for that time encouraging the rest of the Pax along the way. Everyone crushed it today!
Almost forgot to mention we lost Rudy for a bit. He went to the woods looking for a bear so we had to start without him. His numbers may have been a little low and he felt lighter in his shoes.
Have a safe fourth of July! Enjoy your families, friends, and food.
WUC – Nesbit tomorrow at 6:30 for a brutal 4thof July special. Not sure where Deadwood came up with this insane idea.
Thank you Centerfold, for taking us out.
Bottle Cap, Lazy boy (R), Strawberry, One Star, Dancing Bear, Foley (R), Fiji, The Haw (Blake Upchurch), Rubbermaid (R), Jingles, Cobbler, Short Sale (R), Dana, Good Fella, Centerfield, Over Draft (R), My Pleasure, Transporter, Swimmers, Boitano, Grease Monkey (R), Endo, Abacus (R) , Old McDonald (R), Tuck, Hollywood, Garbage Plate, Bounce House (2.0), Pocahontas, Soft Pretzel, Johnny Utah (R), Flipper, Sprinkles, Long Haul (R), Bratwurst, Heartbreaker,
Not a professional
Cell phone, CPR, Reflective gear check
Very large group this morning, 37 strong.
Mosey to the globe to circle up. The group was big enough for us to go around the world. I actually thought about getting in the globe for warm ups but only for a split second. Didn’t want to get stuck or break it and get kicked off Marvin campus.
20 SSH – IC
20 Imperial Walkers – IC
15 Potato Pickers – IC
Mosey to the neighborhood Rose Cliff (thanks Brat for correcting me). I believe this is the first time going off campus at Marvin. The first thing we did in the hood was cul-de-sac to stop sign which had a nice hill going both ways. We did 10 single count speed skaters at one end, 5 burpees at the bottom of the hill, and 10 single count jump lunges at the other end. We did down and back 5 time. Well the lead group did it 5 times, everyone else stopped when they were done. We had an FNG and some people that are not what you would say are runners. They still pushed it hard. There were few dogs we woke up this morning. Was waiting for someone to come out yelling at us.
We then moved on to the main stretch of the neighborhood to do 10 merkins and 10 CCD at each light pole to the end of the road. In total I believe there were 6 lights. On the way back it was 20 SSH and 10 LBC’s. When we got back to the top of the hill, I heard someone, probably Good Fella say we had 8 minutes. Oh crap! I was worried we wouldn’t be back on time. Never pulled a Hooch. We cut things a little short to head back. I’m glad our FNG Haw kept working hard on the way back. Next time we will need to check out the trail that connect back to the other side.
Once we got back to the parking lot, we had about 2 minutes to spare. The first group had to do 10 burpees at the top of the hill and the second group did 5 and the rest of us didn’t need to do any. Not sure that’s a bonus. I believe we made it back with 30 seconds to spare.
For those of you that want to know, we covered 3.2 miles!
When Dana asked me to Q I was a little hesitant. I haven’t Q’ed much lately other than Clyent Dinner and I joked this morning about trying to retire from Q’ing. Sometimes I struggle with putting together a workout that is good for the entire Pax. Everyone is looking to get different things from F3 and that is ok. In the end you want people to be fulfilled in what keeps them coming back. Hope the group of 37 got what they were looking for or even a little more. I believe our group age range today was from 10yrs old to 62yrs old.
It was great seeing people I’ve never met or seen in a really long time like Strawberry and Heartbreaker. It was really impressive to see “THE Haw” work hard on his first workout and not give up. He mentioned to Good Fella he was in the Marines and had let himself go. Keep coming back it will get a little easier every week.
Impressive to see all the “R’s” come out. 10 in total. I hope that I will be able to hang like those guys. Very impressive to see. #stayyoung #stayfit
F3 Dads camp – Already 370 tickets sold in 4 hours, just like a Justin Bieber concert. $100 per person.
Happy Birthday to my Mom!
Free Range Egg Sale by Old McDonald $5.00 a dozen
COT – Church on the Street the first Sunday of the month. Great opportunity to serve. See Strawberry.
Dancing Bear and his daughter are collecting travel size shampoo and soap for shelters. Great thing you’re doing! Teaching a valuable lesion to your daughter.
Thank you, Good Fella for taking us out!
Mosey over to the front of Dream Chasers to circle up
25 – SSH
10 – MTC
10 – Plank Jacks
10 – Imperial Walkers
The road beside Dream Chasers is .4 mile long with 3 cross roads (The road was well lit)
-run out with 5 burpees at 5 stops (Transporter smoked this section)
-run back with 5 burpees and 10 LBCs at 5 stops (Transporter and BC smoke this one)
-run out with 5 burpees, 10 LBCs, and 15 merkins at 5 stops
Mary while we wait for the six.
Head towards providence road.
10 squats on the corner. The cars driving by must have been saying to themselves what are those guys doing? So, to make it even better we did 10 monkey humpers to put on a good show. Everyone got a good laugh out it.
We stopped at one of the business parking lots to for a little more work.
25 incline, decline, and reg merkins and 25 LBC’s
We headed back to get Transporters sweatshirt. 60 degrees out and he came with a sweatshirt. While we waited we did some sort of mary on the corner.
With about 10 minutes to go we did 15 derkins, incline derkins, reg merkins, dips, and step ups.
Only 2 minutes of work left we did as many hot laps around the store fronts.
I was a little worried when I committed to Moneyball that I would Q on Nov 1st, is it going to be too cold, how to I backout if it’s in the 30’s. Well it turnout to be a perfect morning for more the one reason! Must have been a late night for some of the normal PAX to not show up. For those that did show up we had a kick butt morning and put is some hard work. Man, of the morning was Chainsaw, we all need to hope we can hang like him when we’re that age. Doughboy mentioned that he may toss the merlot as one point. Was trying to really hard to make that happen. Saw Dana during trick or treat time and didn’t even recognize him in normal cloths. Posse and Damascus were pushing hard the entire time as well.
See Bottlecaps post for new month-long challenge.
Keep Damascus’ son in your thoughts as he goes there a tough time.
Joe Davis Run 2019