What can I say, I’ve had a long week and forgot all about Qing the Floater and definitely forgot about the BB. Thankfully Carb Load reminded me the day before or audibles would have been flying!!
Warmup: With about 45secs until launch, in the distance, we hear it. You know that low chug chug chug….chug chug chug. The damn train. We finally spot it with about 30secs until go time and my eyes are fixed on my watch as if it would speed up the train. 5:30 hits. Let’s go, boys, pace yourself and get after it. About 5 mins in we were all spent. Nonstop burpees take a toll on you. I think it was about 6.5 mins and the train was out of sight.
Mosey to the B-Ball court and circle up, I mean we just did like 50+ burpees….we were warm.
SSH x 5 IC
Merkins – Wide, Regular, Diamond x 5 IC
I referred back to past BB and a simple yet effective exercise. I remember that last time I tried it I audibled (SHOCKER) so we didn’t finish. Today there would be no audible.
7’s on Bad Idea – blahhhh
Recalculating was behind me and I overheard him say..Yep, this is going to be a running work out.
The 7’s felt like they would never end! We ran up and down that hill for around 20-25 mins, roughly 2 miles. TERRIBLE!
At the top 6 MH’s
At the bottom 1 squat – 5-2, 4-3
Even though Recalculating yell out OMAHA OMAHA as we met each on the hill I was going to finish. Done!
Mosey to the wall for some Donkey Kick holds. We didn’t have time for the entire web thanks to the 7’s. We also skipped the b-ball court, I had some fun stuff planned! Let’s mosey.
At each intersection, not side paved driveways Carb Load, knock out 3 burpees. At the BBQ restaurant, we held for the 6 that was already pulling in. We crossed the street and ran over the bridge. At this point, some of the pax got a little worried. A founding member on LRC was upfront leading and almost took us down Providence Rd N. I yelled LEFT, LEFT. He turned, that was close. Some of the pax would have been able to hold a 7:30 pace and make it back on time and I definitely wasn’t going to Hooch it.
We pulled into COT with 2 mins remaining. On your six.
20 Flutters IC
20 LBC IC
20 Pretzel crunches IC….DONE!
Thank you for enduring Bad Idea with me. It sucked but we got through it. Keep your eye on O-69 he is getting fast, he was jogging up Bad Idea. Thanks for letting me lead and my apologies for killing the streak. It had to happen at some point. haha.
I took us out.
100 Pax Challenge
Spartan Race June 27th – all skill levels welcome
I was reminded on Thursday that I had to Q Friday morning at the Swarm and I was not looking forward to it. Normally I would take any and every Q but this week with lack of sleep, missing workouts and getting crushed at Clyent Dinner (no oxygen in the air) I wasn’t about it. Plus our Waxhaw Express team has a 10k race Saturday morning. Ugh
Let’s see how it went down!!
At 5:44 Gerber says “1 min”. He didn’t need to yell, there was only 4 of us.
At 5:45 we start a slow mosey (7:45p) down the path towards the Rudy’s house of horrors, hang a left towards the stadium/traffic circle.
At 5:48.51 MAN DOWN!! This wasn’t a laughing matter or is it now.
Gerber was running along fine with the group and said he felt a small pain in his back but pushed through it. Dasher and I were chatting it up up front and I told him we were doing an opening mile…slow. We have a race tomorrow. “Deadwood, you know when we do an opening mosey mile we go the opposite direction to avoid the hill, that we were currently approaching. I’ve been know to cave to complaining pax but he did have a point, we needed to take it a little easy, we have a race.
We circled up, well it was more like a square, at the corner of the lot. Damascus this next one was for you but you won’t post. “wink”
“First exercise….Side Straddle Hop….IC.Exercise” is what I should have called, why fix it when it isn’t broke?
What I actually said was calf stretch (told you Damascus) so we all started stretching. I think this was around that point during the runners lunge when Gerber knew he was hurt.
We pause for a minute and see if he’s ok, he tries to push through, but has already slowed to a “insert pax” level. This wasn’t looking good. I’ve injured my back before and it hurts. When the pain hits it’s sharp as a knife and direct.
We all mosey over to the other corner to start the workout. I’m asking Dasher on the way over if we should go grab a car? I let every know what we were about to do and Gerber is in obvious pain. BUT STILL WONT STOP!
We take off and we get to the bottom of the first of the four corners and as we are heading back Gerber tells us he is done. We asked if he needed anything, he didn’t. We moved forward.
We did the normal stuff you do at swarm, post and you will see.
After the workout, myself and a few pax checked on Gerber… he was down. I have tens unit (google it) and I dropped it by his house.
When arrived I was greeted with a slow moving Gerber. I think he hated being hurt, but knowing he probably wouldn’t be able to run in our last Waxhaw Express race hurt way more. If you know his competitive edge you would agree.
This afternoon Dasher checked in on the team and Gerber isn’t ready to race tomorrow, we already knew this but had to hear from the former triathlete himself.
Under Dashers lead, we agreed, that if Gerber can’t run then none of us will run. Noble call Dasher, well done. Secretly I was DREADING the 10k.
Gerber, we all wish you a speedy recovery man.
Going into today I already knew what I was going to do. I shared my Weinke with Bottle Cap so we would be in different areas and it seemed to work out pretty well. We did pass them one time but we kept moving so it was cool.
Quick mosey around the island to middle school (7 min pace) with two laps around the island.
5 SSH IC
5 IW IC
5 Merkins IC
I knew what was coming so I kept the warmup low in reps.
At the middle school grab some wall:
Donkey Kicks (11’s)
10 DK’s w/ wall hold 1 merkin. 9/2 8/3
Mosey to the side parking lot at the high school
Captin Therkin w/ 1 merkin each time
American hammers, no hand flutters, pistol LBCs
Mosey to parking lot entrance.
5 merkins are each entrance all the way to the roundabout at the stadium.
At roundabout Lt. Danger
1 squat/4 jump lunges or Monkey humpers, Back lunges. 1 burpee after each set
Compass- each turn do 1 merkin
Our legs were shot at this point, let’s mosey! Head to Transporters shed.
1 Dry dock/4 bear crawls to 10/40 – Smoked
Mosey back to COT
two hot laps around the island at each end do 3 burpees. DONE!
the pax worked hard today! The workout wore my out. Counting on some of those exercises seemed to make it harder. It was great seeing Shake and Bake. Well done guys!!
100 Pax challenge – We are working to get 100 pax to donate $100 each. See Foundation, Bottle Cap, Centerfold, or Posse for more info. To Donate use Venmo or Paypal. Both are @F3Waxhaw.
Ignition. What can I say about that AO? Come to work, the pace is fast and you might dry heave (more to come on that). One thing I know is that the AO seems to be faster. The pax showing up are quick! There hasn’t been any circling back for pax in the last few weeks and it’s nice. I’m not saying slower Pax should avoid the site but it is nice to progress forward and not wait around. Ignition will and does accommodate all speeds.
I was still tired from the previous week due to the high mileage Waxhaw Express maintained but I was up for the challenge. I roll up and see Ice 9 pumped and ready to go so I knew I would have to really push to get that guy puking so would feel he got his moneys worth.
DiCCS was given, or was it??
I didn’t do a very good job relaying the message and the Px came a little empty-handed. Not passing the buck, but if you’re told we will be going off-campus and that a headlamp (which about 90% of us have) is highly recommended I would say that’s on you. We are adults and we should heed warnings such as wear a headlamp. It was getting light outside but it was pretty dark on the trails. Site Q’s have discussed and pass the info to the Q’s and/or be at the workout to further reiterate or audible the weinke if its deemed unsafe. We don’t want anyone hurt and we know you don’t want to get hurt. Let be diligent about safety, it’s getting lax and I’m just as guilty.
5:45 and we take off headed to the Lawson clubhouse. Almost immediately we are at a 6:45/7:00 pace and pretty much held it all the way there. Ice 9 will push the envelope if you let him and I can’t just let him take off without me! Arrive at the clubhouse. We had to wait about 15-20 secs and Wolverine came hobbling in looking like an old man in a young man’s body! Apparently he was on his 5th workout of the day and he crashed his mountain bike. Although he was gimpy he still kept up with no problem, really! Nice work.
The Warmup: Circile up
15 SSH IC
15 IW IC
Merkins-sets of 5 IC
Wide, regular, diamond
Calf Stretch (Damascus stop fartsacking)
The Thang: *pull out a map and follow the directions
1. Make left out of main Lot
a. First L on trail
b. First L
c. At next left (Bridge) 20 DD
2. Cross Bridge, Take R
a. Stay R on trail until Cul da sac RINGTAIL DR
3. 10 Merkins Each intersection L on DEER MEADOW to Culdasac
4. ABS – @ Culdasac
a. 25 Vups
b. 20 Pistol – Each
c. LETS MOSEY – TAKE R on Trail
5. First L to Bridge
a. Bear Crawl Bridge
b. 15 DD
6. TAKE L on Trail
7. First R ASHLEY RIVER RD
a. 5 Squat each Intersection
b. L on PERIWINKLE
c. L on BLUE STONE to Culdasac
d. @ Culdesac – 10 DD – Hit Trail
i. Mosey STAY LEFT
e. Take R at End-STAY straight
8. At Road – Hang L Stay To End
a. 5 Jumps Lunges All INTERS
9. L on Lawson DR
10. L at the school entrance and stop at an intersection near COT.
a. 400m run w/ 3 burpees each intersection.
. pause at the end of the 400.
b. 400m back AYG
Back to COT…DONE
I like Ignition, I like the push and the speed. If you have never tried it and have enough competitive drive to want to keep up then you should definitely come out and try it. You WILL NOT get left behind. Nails, Nails, Nails…I was really impressed at how well you kept up today! 20-30 lbs lighter really makes a difference when running. Nice job. Tool Time! The dude came into F3 on fire. First new Pax, since Wolverine I’ve seen that has come into the fold, hits all the running workouts and has zero problems keeping up, not sure if I’ve ever heard him breathe hard during a work out… well-done man and welcome.
The rest of the speed demons nice work but of course you are always super quick not even burpees slow you down. Bottle Cap didn’t like the idea of doing 2-400’s the last couple of minutes of the workout but he outran me so there you go. Rubbermaid the only Respect present today, well done. You might be the fastest but your endurance is great, some may not know that he completed a 30 or 50K ultra last year. Beast!
Let talk about Ice 9. My goal today was to clock miles. Low rep counts and go. We arrived after the opening mile and started dry heaving towards the end of the warmup. What is it about running hard that makes you puke?? Its happened to me. We run the long stretch of the trial and at the end he’s heaving again! Up the road we go and on one of the stops he finally lets it fly!! I think Bottle Cap witnessed the crime scene and I heard it…. If you’ve never been to a workout with Ice 9 when you do you will see what I mean. He goes hard to point of sickness. Well done Ice 9, You may need a rename.
Thanks for letting me lead Gerber and Hollywood always a pleasure. I took us out.
100 Pax challenge. The goal is to get 100 Pax (we are at 25-28 pax) to donate $100 and donate the money among a few charities.
Venmo – @F3Waxhaw
Paypal – F3Waxhaw
It felt good to Q today! I can’t even remember the last I Qed the floater much less any other site. I rolled in super HOT almost late even though I was up an hr early, don’t ask. Let’s go!!!!!!
Zin gave the DiCCS…
Long mosey around towards Pizza Hut and circle back around to Dream Chasers. Circle up at the usual spot.
Mosey to Providence rd west – Paula Abdul
Called recover as all Pax were finishing. Let’s mosey to KJH.
I was SO close to pulling the famous DW audible but I powered through. Foundation was really my main motivator. The guy was a complete animal and never slowed down the entire morning, much respect to him and his work effort. That hill is awful and stretching the run out to the laundry mat made it even worse!
Mosey to top of hill for the start of 4 corners. We had like 6 mins to go.
There was literally zero mumble chatter today because we were putting in the work. Everyone left it all out on the proverbial field and killed it. I may or may not have had questionable form on the first set or merkins but I was getting serious pressure from Carbload, the dude can move. I will be glad when all this distancing is lifted!! This is the first time I have Qed during the new format and the COT format bothers me. Maybe it shouldn’t but it does.
(Temporary Fuse moment coming) If all Pax can circle up at the beginning of a work spaced 6-10′ apart why can’t we do it at the end of the workout in COT? 10′ is 10′, Should we continue splitting into 2 groups absolutely, maybe even when all the restrictions are lifted. Small groups are more intimate, you talk to more guys, you build faster relationships during the workout, crossing the street is safer… the list could go on. Splitting COT at the end today felt like we were driving a wedge down the middle of the pax….it felt wrong. If the “rule” is no gatherings 10 or more, then maybe we rethink all AO’s, there were at least 18 guys standing in a circle when I pulled up. Do we follow part of the rules or all the rules? I don’t have the answers, just asking the questions…there seem to be some serious gray areas.
Banjo asked me if I want to split the Q and of course, I said yes. Anyone who hasn’t had the opportunity to Q at one of the 4 workouts at Cuthbertson should get on the list, its a great campus.
Run to towards Transporters shed – Butt kicks and Russian kicks on the way. Continue to the traffic circle near the stadium.
Normal warmup exercises.
Three-Way: Run from the traffic circle to school back to traffic circle then down to the cul da sac beside the stadium.
At the school – 20 step-ups
Traffic circle – 10 merkins shredders
The cul da sac – 10 burpees
Each time you run through the traffic circle do the 10 merkin shredders.
Mosey around the stadium to the bottom of the long hill. Triple Nickel and stop at the top of the hill past the island. Out and back is 1 – repeat x 5
5 MT’s at the top
5 squats at the bottom
Moesy to the light poles along the front of the school. Run two lights down, do two burpees. Run one light back, 10 monkey humpers. We made it to the last light pole and had time to cut one lap around the front on the middle school.
Thanks, Banjo for splitting the Q and as always thanks to the Pax for following my lead. We ran a lot for an Impromptu workout, I think about 3.7m It was a solid workout.
Open door Sunday @ 7:00 at Five Stones
18 pax joined me for a tour around Marvin Ridge with a few puddles along the way.
I didn’t have a super elaborate Q planned this morning but I think it still turned out well. One pax ranks it up there with the worst Q he’s attended. The jury is still out. Either way, Saturday you will witness a masterpiece!! Gladiator will be held at Cuthbertson Middle @ 6:29, same parking location as Ignition/Swarm…..wait, some of you will not post at either of those, does Flash or Impromptu ring a bell??? Park there.
The first rule of Gladiator is that you don’t talk about Gladiator..shhhhhhhh.
5:30, Lets Mosey! We ran around the back of the school to the big globe and circled up…
SSH x 15 IC
Merkins x 15 IC
Calf Stretch flapjack
MC x 15 IC
PJ x 15 IC
We ran suicides along the front of the school to each light and back… 5 merkins down and 5 drydocks back. I didn’t realize that would so quickly, but it did. Stop at the end of the school and recover. Mosey around the school again and hold at the first parking lot as you exit the concrete path.
Hair burners (We had way too many people for this, I should have audibled)
Alternate pushing the plate back and forth while you wait on it to arrive. Squats while you wait… That sucked, so while you wait….this typing….is about…..how smooth this portion…of … the Q…….went. Recover.
Same groups. Overhead weight carries while walking/running fast walk w/ a burpee at the back. This would have worked great on a 4 lanes road but we were on a 6-8′ wide path. I was over it.
Stop at the parking lot. Captain Therkin. You guys should have abs of steel by now. 2.5 minutes remained so ran the parking lot down and back with burpees in the middle both ways. Back to COT.
Good work today guys and thanks for letting me lead. I’ll see you all Saturday at Gladiator.
Christ Closet Give away Saturday – See Dana for details
Connect with Posse (Brian Stephenson)
5 Pax joined me for a plethora of webs! I like Qing The Arsenal and love the campus at Indian Land, many options! 5:30 hit and we mosey and as we are running away a few pax pull up. My opening mile was quickly audibled to wait on the tardy Pax.
SSH x 10 IC
Merkins x 10 IC
MC x 10 IC
Lets Mosey! Mosey to the big parking lot near the high school for Captain Therkin w/4 merkins. The Indian Land guys need more ab work, Pax struggled to get through this. Let’s mosey!
Run towards high school and circle up for Lt. Dan. Shake N Bake knew how bad this was gonna suck but the other Pax didn’t until we hit 5/20…They quickly realized that their a&%## would be pretty sore in the days to come.
Mosey back to the big parking lot for Doc Web… 1 Dry Dock / 4 Bear Crawls stop at 10/40. The first time I experienced this exercise was with Doughboy at Watchtower and I couldn’t get through even half of it, now I can call the whole routine out and do it! Embrace the suck! (insert joke). mosey back for COT.
Great work guys and thanks to Happy Meal for reaching out and letting me Q.