Author Archive Dasher

Swarm meets Waxhaw Express

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

2-4-8

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.

Warm-up
A quick mosey over the the HS parking lot next to drivers ed cars.
SSH x 30
Calf stretch
done!

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.

The Thang
Round 1
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.

Round 2
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.

Announcements

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.

Black Ice

Since Gerber has been bugging me about a BB he must want to see his name mentioned or he wants his participation trophy.

Warm-up
Mosey over to the back of the HS for some stretching warm-up. Keep it simple today.

The Thang
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.

Slippery when wet

9 Men braved the rain and lighting this morning for gear workout that got the heart pumping.

Warm-up
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

The Thang
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.

KB Swings
Tricep Ext
Goblet Squat
Curl
Lunge
Shoulder Press
Standing Row
American Hammer
Big Boys

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

Moleskin
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!

Announcements
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.

Records are meant to be broken – Just not today

DiCCS – Thank you BC for always coming with his cap stick.  He was interested in demoing it today.  

Warm-up

We did and easy mosey to South Providence Elementary and just as we were circling up the train came through.  We did about 3 minutes of burpees for our warmup.  Big Ten was much happier to do those versus SSH

Good thing there was a port-a-john near buy.  Glad we could accommodate Rudy’s bathroom breaks.  I just think he didn’t want to do the burpees.   

The Thang

In the gravel parking lot next to the basketball court we did 10 incline merkins, run to t-pole and back, 10 decline merkins, run and back, 10 reg merkins, run.  Next round was 15 of the merkins and runs.  Mumble chatter coming from BC about his pecks needing some extra work.  Carb Load was on fire for this section.  He was out front the entire time.  

Interesting Webb

1 supine 4 people chair w/ shoulder press up to 10 and 40.  I think it was harder getting up and to the wall than the actual supine’s and press. The goal was to keep it moving fast. It was hard keeping up with Transporter, Kid Rock, and Easy Button.  

Bad Idea Hill – Going for Gold

Trying to break Kid Rocks records on Strava.  We all lined up and went from the school to the Cemetery.  Kid lead us in some Mary while we tried to recover.  

All-time records as of this morning (from School to Cemetery)

Kid Rock – 47 Sec

Dasher – 50 Sec (today)

Transporter – 59 Sec (today)

Deadwood – 1:00 

Zin – 1:01

Gerber – 1:06

Hollywood – 1:06

Dana – 1:12

All-time record as of this morning (from Cemetery to School)

Kid Rock – 45 Sec

Dasher – 54 Sec (today)

Deadwood – 1:01

Gerber – 1:02

Zin – 1:16

Damascus – 1:16

Hollywood – 1:17

That was a burner! For those of you that don’t have a GPS watch or use Strava get with the program.  You can pencil yourself into a slot based on where you think you finished. I was on the ground sucking air, so I didn’t see where anyone else finished.  

Sloooow mosey to the hill behind the skatepark.  Six cones were set up for a suicide run.  5 t-merkins and on burpee all the way up.  This is where we lost Big Ten

We all met at the bottom to do one last all out to the top.  

We moseyed back to the COT for 45 seconds of v-ups to finish things off.  

This is my second Q this week and it was good coming up with new creative ways to push the PAX as much as they want to be pushed.  #missionaccopmlished.   Now onto planning Gladiator workout.  Not only did Glida push it hard today, he decided to keep his guns contained for the picture. With that said Big Ten like to roll up his sleeves to show his.  Maybe Easy Button can give him a few of his sleeveless shirts.  Great group of guys today and I thank you for showing up and putting in the work.  

“Life will be what we make of it, always has been, always will be” 

Announcements

Clyent Dinner – Tonight 5:30 Cuthbertson

Waxhaw Happy Hour – Tonight 6:30 Queen South

Vagabond – Saturday 6:30 am Hickory Tavern on Providence 

Gladiator – 11/16 6:30 am Location TBD

Thank you Transporter for taking us out

Stay Positive – Work Hard – Make it Happen!

Happy Wednesday – Stay Positive – Work Hard – Make it Happen!

I prepared the workout yesterday and had 4 different sections to the workout written down on a 3×5 and during my pre-run I decided to change 2 of the 4 then ended up only completing 3 out of the 4 sections.  More for next time.  

DiCCS 

Warm-up

Mosey around the parking lot.  Don’t want to scare off Big Ten with too much running.  I was surprised to see him this morning with him knowing I was Q’ing.  

SSH x 20

Merkins x 15

MTC x 15

Calf Stretch 

The Thang

Mosey to the middle school tables

Carolina Merkins x 20

Single Leg Lunge x 10 each leg

Incline Merkins x 20

Side Lunge x 10 each side

After each round run to the track and back

4 rounds  Modify to 3 rounds

As Brat mentioned I almost pulled out an old flip chart workout from a couple years ago.  I actually thought about it.  

Mosey around to the tennis courts and grab a partner.  I asked that everyone grab a partner of different speed then I look over and see Gerber and Wolverine together.  What’s up with that?

P1 – Bench Burpee

P2 – Run to end of courts and back and flap jack

P1 – Bench Hop overs

P2 – Run to end of courts and back and flap jack

Total of 4 rounds

Start moseying back towards the parking lot and stopped at the center island with all the trees.  What a grinder.

2 up on back, 5 merkins and 10 jump lunges.  I believe there were about 10 trees

Once we got to the top a few of us did some mary.  

On the other side heading down the hill we did 10 CDD and 5 jump squats.  

Moleskin

The 3 (R’s) crushed it today.  I’m sure a lot of us hope to be doing this stuff when we get up there.  Some of are not that far away.  Keep up the great inspiration.  

I think Easy Button brought his first FNG today.  Hope MsDoubtfire comes back for another round of pain.  No matter what this will help him on the basketball court. 

Big Ten made it all the way to COT.  Shocker

Goodfella and Gerber went for their usual pre-run around campus.

The country club boys were out in full force today.  

Posse, thank you for partnering up today and kicking buttholestoday.  Surprised there wasn’t a picture of CDD or Carolina Merkins taken.  

Some of these headlamps are getting fancy and brighter.  I felt like a couple times today I was driving into traffic looking at a car with their bright lights on.  Don’t remember who it was but someone had a light bar across their head.  

Announcements

11/16 – F3 Waxhaw X-mas party at Lawson Clubhouse.  

$15 and $10 toy per person OR $25 per person w/o toy

11/16 – Gladiator (Formerly Black diamond) 6:30 – 7:30. Will meet up Commitment for after for 2ndF at McD’s.  Dasher on Q

Dasher on Q at Floater

TBD on Q at Clyent Dinner

Thursday F3 Waxhaw Happy Hour at Queen South   

Thank you, Johnny Utah, for taking us out!

No Rain

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!!!! 

DiCCS –

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

The Thang

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. 

4 rounds

Curls 10/15/20/25

Press 10/15/20/25

Bent over row 10/15/20/25

Thrusters 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.

Moleskin

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. 

Announcements

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.

Dromedary WAMRAP

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. 

THE THANG:

Here is what this quarter’s course and (7) Stations look like:

  1. Box Jumps/Step-ups x 20
  2. Merkins x 20
  3. Bicep Curls x 20
  4. Big Boy Sit-ups x 20
  5. Tricep Extensions x 20
  6. Heels-to-HeavenFlutter x 20 my bad on picking the wrong exercise
  7. 1 x Burpee per # Laps Completed

THE RESULTS:

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

MOLESKIN:

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.  

Field Trip

PAX:

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, 

Disclaimer:

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.  

Warm-up

20 SSH – IC

20 Imperial Walkers – IC

15 Potato Pickers – IC

The Thang

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!

MOLESKIN:

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

ANNOUNCEMENTS:

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!

Another Day in Paradise

 

Warm-up:

Mosey over to the front of Dream Chasers to circle up

25 – SSH

10 – MTC

10 – Plank Jacks

10 – Imperial Walkers

 

The Thang:

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