5 for a pre-run between 2 and 3 miles.
DiCCs
Warm-up
Carry KB over to Hickory Tavern than ran a lap around the island.
The Thang
Jumping right into it
10 step up with each leg then sprint to Brooklyn. The ledge was meant for guys Gerber, DW, and Hurry’s height.
10 single arm shoulder press then flapjack then sprint to Verizon
Since he sprints were short there was lots have racing happening between Transporter, Ice 9, Hurry, and Glidah
We then did 8 reps, 6 reps, 4 reps, 2 reps
There was not resting after each sprint. It was pretty intense.
10 Dips with weight in lap the sprint to Verizon
10 Curls then sprint to Verizon
Dude were crushing the sprints. Looked like a NASCAR race.
We then did 8 reps, 6 reps, 4 reps, 2 reps
Not gonna lie I needed a 10 count mid way through to catch my breath
Mosey back to COT for 18 minute AMRAP
Front rack carry KB to each parking line, there were 3 for each round. Once we got to the end of the lot run to other side and back w/o KB. Pick up KB to start round 2. About half the group finished 3 rounds and the other half were 1 station short.
10 swings
10 clean and press
10 BB w/ shoulder press – turned out the be the most difficult. Through an audible for round 3 to Plank KB pull throughs.
Moleskin
Today was humbling for some and others it was another day of grind. It’s pretty amazing is to see the fellas push themselves and the others around them to the max. Nobody wants to be the six and it shows.
Of course Gerber had to modify some of the workout. He looked like Chub’s wooden from Happy Gilmore.
Ice 9 is still nursing a bicep injury
Surge was a site V today. Hope he got his moneys worth and will come back for more.
Deadwood came empty handed and was dropped a 45 lb KB by Ice 9. Pretty sure he has already order his own.
Chatter Box and Popeye keep coming back so they must like it. These are 2 guys that have decided to take the personal challenge of pushing themselves to new level of fitness and health.
Transporter came in hot as usual. He only came today because Frack was suppose to be there. No Frack!
Hurry and Glidah were killing the sprints at the beginning then hit a little wall during the AMRAP.
Tool Time Crush the AMRAP.
This workout will go on the Top Ten list.
CPR Class later this month
CSAUP – May 1st – WTF
DiCCS
Your safety is important but not my responsibility so be careful
Warmup
Mosey around the block back to COT
SSH x 10
Squats x 10
SSH x 15
Merkin x 15
SSH x 20
Plankjack x 20
The Thang
Mosey over the the side road by the apartment complex
Down and back 5 times with 20 v-up at one end and 20 BB at the other.
Every time you pass the bottom of the hill 5 burpees
The pax members that finished first got to keep going until the 6 was done. I believe some got 6.5 rounds in.
Watch out Zin and Recalc, Smithers might be gunning for you jobs. Surprising the BB were pretty tough at the end.
Easy Button had a good idea, if you make Ice9 spill merlot or his sounds you get a badge. Deflated????
Thanks for the push Ice 9
Mosey to the main street for 5 more rounds
10 step ups run 1/2 the block stop at COT for 40 single count J-Lo’s. I was only going to do 20 but some guys were complaining and Ice yells out 40 so we went with it.
Baio and Schneider crushed this part.
Finished at COT for 23 IC burpees
Pretty simple and effective beat down.
Welcome FNG Kendra (Josh). He flips houses and Kendra is a HGTV house flipper. Deadwood hit his Q1 quota.
If we all had a dollar for every time we heard NO from a certain Pax member.
It’s been good to have Dana back out in the gloom.
Good luck Chatter in the Rooster Run
Announcement
May 1st WTF (Waxhaw Trail Fest) CSAUP.
Pre-blast on GM and sign up on GM.
DiCCS
Warm-up Run with Stretching
The Thang
400 – 600 – 800 ladder x 3
Cool down run
Moleskin
Good to have the LRC gang out with us this morning.
I believe this is Popeye’s 5th or 6th Express workout. Great job pushing yourself
Chatter box comes out of the dark as he was a couple minutes late.
Premature getting in his last hard workout before the Rooster.
Pretty sure everyone ran faster than they thought they would. Smithers and Foundation were killing it today.
Hurry being Hurry.
Announcements
Next CASUP is May 1st. Will be a trail team relay. Preblast coming from Kid Rock this week.
So I found the idea of the workout on the F3 Group on LinkedIn. Who woulda thought that.
DiCCs
We headed out for out warm-up run to the HS parking lot where we did some stretching. As we took off Chatter Box pulled in yelling out window I coming with you guys so we circled back to pick him up. Glad he’s back and feeling better.
I promised no-show Zin that the longest run would be the warm-up and I held my end of the bargain.
The Thang
Find a partner that is going to push you today in your exercises and running. Ice 9 needed a little extra explanation on what we were doing. Switched up partners a few times, some guys needed a little extra push. I think Smithers was looking for a little longer runs. He’s still got that LRC run/walk speed rust that needs knocked off.
75 yrd sprint 20 exercises x 5 (first round was chest) Schnitzel came flying out of the gate on the first round.
75 yrd sprint 20 exercises x 5 (second round was legs)
75 yrd sprint 20 exercises x 5 (Third round was abs)
75 yrd sprint 10 exercises x 5 (Forth round was tough ones like burpees)
Mosey to new spot on backside of softball field for hill runs. Pretty good hill. Gerber kept getting tripping over a tree limb.
5 rounds w/ ab exercise
+ 3 extra hills of just running
Mosey back to COT
We have 13 minutes to run to alcove 10 incline derkins 10 step up run out to parking lot 10 BB and 20 hammers. I think we got in 8 or so rounds.
Moleskin
Ice 9 was doing his typical dry heaving, well he told me after he actually had some merlot come up. NICE!
I see Sugar Daddy doing a pre-run and I stopped and ask him if he’s ok. Response, my back and knee are hurt. Needs to get one of those strapons like Bottlecap showed off today. Still keeps coming out everyday. Great Job!
Hope this is the start of Smithers being a regular again.
Hurry, Gerber, and Tool Time continue to be the elitist of the group. Trying to do everything I can do to push myself to hang in their wake.
Gerber sent a text last night warning that Express could be very well attended with those looking to get ready for Rooster in a couple weeks. Having not Q’d a lot before I was admittedly a little nervous if I could keep everyone engaged for the full hour. Turns out that was ridiculous. These guys showed up to work.
Warmup: We did a split mosey with the faster crew headed down the access road and back and the rest of the Pax taking the normal route behind the school with the group reconvening at the stoplight to Champion Forest. Some lite stretching on our own and we were off.
Workout – 1 mile sprint to the end of the Waynewood.
Fartleks – sprint for 2 mailboxes and jog for 1 on Dobson back to Waynewood. Those were so much fun we continued to do them back down to the end of Waynewood. This stretch turned out to be much more difficult than the first due to the terrible spacing of the mailboxes on the sprints vs. Jogging.
1 Mile Run at your own pace back up to the light.
Followed the entrance road down to the bottom of the hill where we did a series of 3 of 45 second sprints up the hill. The point here is to give it everything you have and really try to open up the lungs to expand the capacity. As I told the Pax, if you aren’t praying to hear me yell “time” then you’re doing it wrong.
Mosey back towards and sprint up the Yellow Brick Road to COT.
Great work by every man that came out this morning. I was worried that I wouldn’t be able to keep everyone together, but the Pax took care of that for me. No man left behind was never more evident than this morning.
Shoutout to 069 (R). We all know him as one of the most consistent guys in F3 Waxhaw but the improvement he has shown just since I’ve been around (Halloween) has been nothing short of amazing. Had to do a double take when I saw him RUNNING this morning. Great work my man. Keep it up!
– Hurry
Rumble in the Jungle
DiCCs – Don’t be a dumbass
Warm-up
1.2 miles
The Thang
4 x 400 repeat with 30 sec recovery
Partner up
2-man 2 mile relay (mixed things up) Pax seemed to like it.
You got the option of active recovery or just recovery. The goal is to push yourself a little harder than normal. A few teams got a couple extra laps in.
1.5 mile cooldown run
Moleskin
Pax did great today!
Great to see Popeye out for the second week.
Looks like Glidah’s foot is getting better. Don’t need another derailment.
Tool Time finally doesn’t hit the snooze button. He’s got a case of the fartsacks. Although he does run on his own.
Calling in a Sub Q for Hurry who had a last minute “early meeting”.
DiCCs
Warm-up
The Thang
Century Club workout!
Moleskin
We had 2 site FNG’s in Chicken Little and Popeye. Both of those guys were at Waxhaw Express yesterday as well. Great job to both of you for getting out of the bubble, trying something new, and working hard.
Bottle Cap was complaining about his arms hurting because of all the tennis he played last night. He will always have “tennis arms”.
Gerber is getting scary, we all know he is fast, now he is getting strong. Watch out!
Watching guys like Sugar Daddy and Blue Screen at their age push as hard as they do is so impressive and should be an inspiration to all of us. Especially the guys getting ready to hit the “R” level.
Ice9 being Ice making all his noises continues to show us all up with a 45 lb KB. Good choice on not going to Mash.
Zin was barking out IPC counting concerns from the start. He has said that he goes to Cowbell because of the proximity to his house. Hopefully, he got his money worth today. Always good having you in the pax.
Chastain shows up with his pristine new KB and continues to kill it. He is no longer sneaky fast, just fast.
Glidah, get that foot better soon. We need you at our workouts. You make the workouts better.
Due to the great temps this morning we got some good post workout 2nd F time.
DiCCS
Warm-up
1 mile mosey & Stretching
The Thang
3 Headed Monster
10 Mike Tyson
10 CDD
20 Peoples chair shoulder press
20 Peoples chair jabs
10 Derkins
10 Incline Merkins
Mosey
Killer Ab Web x 2
Big boy & American Hammer
Dips & in/outs
Mosey
4+ miles
Moleskin
There for a minute I thought I was going to have another Waxhaw Express situation. Sugar comes rolling in at 5:12 then comes Easy at 5:16. I’m gonna be honest we didn’t workout that hard today knowing what is ahead of us tomorrow. The hardest part of the workout was the big boy/american hammer web.
Thank you Transporter for taking up out!
DiCCS
Warm-up
Lap around the lot
Stretch
The Thang
Bull Ring
Rinse and repeat x 6
Curb Deadlift (Balls Bells over the edge) x10x2
American Hammer x10x2
Rinse and repeat x6
They say if you can’t do it don’t Q it. Almost had to call an audible today. Things got tough.
Bottlecap said at the end he was going to kiss his wife when he got home for ordering a 30lb KB instead of 35lb. Meanwhile Ice9 is over there dry heaving with a 45lb. Gerber w/ runners arms and Bottlecap with tennis arms are getting stronger. At 62, Blue Screen continues to impress with strength and speed. Nice work fellas.
#Bullring
CSAUP – This Saturday downtown WXW at 7:30.
Official Launch! Waxhaw Express was born out the the Rooster race from 2/29/2020. Shortly after the race Wolverine signed us up to do a virtual team race on a weekly basis. Just so happens when we were running our first race he tells us he’s not even on our team. Go figure! In order for us to get faster we started an unofficial running workout on Tuesdays to focus on speed and strength. We just kept it rolling.
OG members, Deadwood, Bottlecap, Gerber, Easy Button, Hollywood, Dasher, Glidah and Wolverine. This group of folks have worked really hard and pushed each other to new fitness levels over the last year. There is something to be said about going through this with such a great group of dudes. Now we get to share that with everyone else.
This workout is for all Pax members that are looking to push themselves, the people around them, and experience something different.
Tool Time steps up to be site Q and lead the first official
Flag planted (Thanks Gerber for making it)
Zin, I’m disappointed you didn’t show up for ribbon cutting ceremony
Dasher
DiCCS given
Mile warm-up
Stretching in HS parking lot
The Thang
Ran 2 x 200 (40 sec recovery between each)
Ran 2 x 400 (40 sec recovery between each)
Ran 2 x 800 ish (2:00 minute recovery)
Ran 1 x 1400 ish (2:00 minute recovery)
Recover jog to finish things off
Announcements
Waxtravaganza this Saturday at 7:00. Meet at Floater
Rooster Race in Fort Mill. 5 person team running 1 miles relay style for 25 miles and the 26th mile the team runs together.
Keeping Metro Pax members family and Shop Dogs family in our thoughts and prayers