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.
Banjo’s weinke:
Run to towards Transporters shed – Butt kicks and Russian kicks on the way. Continue to the traffic circle near the stadium.
Circle up:
Normal warmup exercises.
His Thang:
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.
My Thang:
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
Paula Abdul
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.
The Moleskine:
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.
Announcements:
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
Run.
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.
Announcements:
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.
Warmup:
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.
Announcements:
NONE
20 Pax were warned that we would run today and we did. The 2020 Deadwood is trying very hard to be more sensitive to some of the snowflakes we call Pax. When I started back to F3 almost 2yrs ago I quickly noticed who was upfront, who was in the middle and of course I noticed the 6. The competitive drive in me said, “you need to work hard each time you post and catch Dasher, Bottlecap, Easy Button, Gerber and Hollywood (still working on that). Eventually, I made my way from mid-pack towards the front. Now I am not being pushed. Yes, you probably could care less what I think of them, which is ok. But I care what the Zinfandels, Transporters, Dashers, Gerbers, Hollywoods (yes there are others but they come to mind) think of my intensity, workout ethic, and improving performance. Why don’t you care? Where is your drive? I will never respect a Pax (not that you care) that shows ups and hides in the corner, while reps are happening, so the other Pax can’t see them skip half of every exercise. I will never respect the “talking Pax”…talks a big game but never delivers. I will never respect a Pax that Q’s a workout and cant do their own Q…Join FIA or work harder and get stronger. If you Q it, you should be able to do it. I’m done… I love you all but some of you need to take a hard look in the mirror. Some guys have physical limitations and are working their asses off…I’m not talking to you guys. It’s the guys that have been posting over a year and are still skipping through workouts…YOU KNOW EXACTLY WHO YOU ARE! Lastly, if the paragraph above bothers you or speaks to you, you’re welcome! I called you out without actually calling you, that’s new 2020 Deadwood. Now you have an opportunity to step it up during workouts without everyone looking at you. All I want is for all the Pax that have the potential to push themselves to their fullest potential.
Warmup:
DiCCCS given: Lets Mosey
Long Run around the school, I wanted a mile but settled for 0.80. Circle up
SSH x 10 IC
Merkin x 20 IC – We clearly need to do more of these. It was a total of 40. Men that can do 40 consecutive pushups in a minute are 96% less likely to have cardiovascular disease..Google it.
Calf Stretch – Damascus howled when I called this!
Mountain Climbers x 10 IC
Lets mosey
Parking Lot
Long run down and back
4 Rounds 10 Dry Docks down – 10 Merkins back – A few pax got 5 rounds, nice job!
Mosey around to entrance – YHC placed 6 cones along the road on the exit side and 6 along the entrance side. Starting at the bottom of the hill on the exit side, run up towards the main road all the way around the entrance down the entrance road to the very last cone…One burpee and run back to the start. Repeat to the next to last cone, One burpee…THIS TOOK FOREVER! I couldn’t even keep count of the number of OMAHAS I heard from BC as we passed each other! Haha. I was not going to wavier from the Q. Then Recalulationg started grumbling, I’m not wavering!! About halfway through I notice Gerber was really pulling away from everyone… The newly found Vegan seems to be getting even faster!! My plan was to call recover once Gerber finished! He did and I yelled recover.
Partner up! – P1 runs one direction P2 runs other direction around parking lot circle at the front of the school
Round 1 – 5 burpees
Round 2- 10 Dry Docks
Round 3- 35 Monkey Humpers
Round 4-35 Monkey Humpers
Meet under the owning for Cpatian Therkin w/ 4 merkins…Done Mosey back to COT 4.8 Miles – Gerber got over 5 I’m sure.
The Moleskine:
Most pax pushed hard today, I didn’t. I could have 100% pushed myself harder. Was I still out front? Yes. Is that good enough, should I post and not go 100%? No, it’s not good, I should post and go hard. But today I wasn’t feeling it. I did all the reps, I ran, I led, and I told guys good work in passing. That’s all I had. I’ve been sick, I’m still coughing and the cold air hurts. I will own it.
Were you like me today? Or were you pushing yourself to the edge of puking? Did you give all you had on the run, could you have pushed a little harder? Have you ever pushed so hard at a workout you’ve actually puked? What do you actually want from a workout? Why do you show up to workouts? Is it to get healthy, chat with a pal, or skip getting the kids ready for school? I’m merely asking. If you are happy where you are physically and don’t want to push harder at a workout, great, I’m happy for you. But if you are a Pax that talks a big game, and is still in the minors you should think about going a bit harder when you post. Or if you are in shape and can go hard…..F&*^%*($ go hard! WORK! IMPROVE! All I got.
Welcome, Fife! He’s a guy from the Briars and Crest and for his first post he ended up with me on Q! He killed it! Well done man!
Announcements:
March is a one (DUMB) Q month – 67ish workouts and we will need 67 single Q’s
Rooster Race – 5 man team, each member runs 5- 1-mile loops and the team runs the last mile together Feb 29th 6-10
10 pax joined me For Clyent Dinner. For some pax it was their first workout today but 4 were at our second.
At around 5:25 I received an urgent message from Gerber. “I’m running late…where will you be”. I call the pax so he’s not texting and driving. We confirm the plan and all is well.
5:28 Zinfandel mentions..”well looks like Gerber is out”. 5:30 we mosey!
We moseyed around toward the middle school and after rounding the parking lot we are heading back towards the start and here comes Gerber!
I wanted to pull Speed Bump aside and ask him how fast were they driving, but I forgot. Circle up!
First exercise….the calf stretch. A truck was running near by and someone mentioned to eat bout for the truck. That’s all I could focus on..that guy backing and hitting someone.
Next exercise…. CRICKETS!! I could not think of anything. Zin had been talking about the Peter Parker version that they had to complete at the gremlin (I think it is the correct form of the move) and I ran with it.
Peter Parker but each time you bring a knee up you do a Merkin… yeah it’s fun. X 10.
MC x 10 IC …that enough let’s mosey!
I changed my weinke on the fly and made a hard right to head to the basketball court.
Deadwood Suicides
Hit the main 4 lines on the court in normal suicide fashion. Each time you get to half court on the way down do the exercise. Zin and BC at this point are barking from the other side regarding my a la carte menu.
After each round we hit the abs pretty hard…the briarcrest pool will be open before I we know it.
2 rounds with merkins and abs
2 rounds with squats and abs…it turned out better than I thought!
Moseg to Rudy’s pool palace aka Transporters shed and grab some wall.
Donkey Kick hold/w Merkin web so much fun!
Mosey to the stairs by the bus lot.
5 calf raises every other step/ lunge walk to top abs run lap around back to the bottom of steps/ ab work.
Rinse and repeat x3
Mosey towards front of middle school.
Bear crawl covered cat walk and then mosey to the benches.
OYO. 20 dips and run the short lap. X 3
Mosey back for COT!
Well done guys! Everyone pushed and we had a some good laughs. There would be more but I wrote this on my phone and was about to hit publish and the site crashed!
Announcements:
Rain tomorrow and the PH will be so quiet…
going away party for Wedding Singer Saturday @Queens South 3-5 M and 2.0 friendly.
Going into today my goal was to just keep moving and keep moving we did! Most pax clocked at least 3.5 miles some (Gerber) clocked closer to 5, nice work. Weinke was thoughtless but when the goal is the mileage you gotta keep the reps low and keep moving.
Warmup:
We ran down the sidewalk in front of the school to the back of the bus lot, circle up. YHC decided to prerun with ski gloves on which kept my hands super warm, so warm in fact that when I took off one of the gloves it was nearly impossible to get it back on.
SSH x 10 or was it 20? IC
LSS x 10 IC
IW x 10 IC
Hand release Merkin and pause at top x 10 IC
Calf stretch – flapjack
I honestly have no clue of the rep numbers but we did do those moves.
The Thang:
Mosey to the neighborhood and stop at first intersection for the 6 – Al gore
Starting at stop sign run up the hill to the next intersection on the left x 3 – down and back is one.
10 merkins at the start and 10 duck walks at the intersection. End back at the start
Next, starting at the stop sign run down the other street to the first light pole do 10 Carolina Dry Docks, run back to the start 50 LBC’s. Continue suicide with the same rep count to each light pole and back. Time expired before we all made it to the cul da sac but two pax pushed hard. Gerber and Carbload great work!
Mosey back to the school and pause for the six at the entrance – Al Gore while we wait. Mosey long way around the back of the school back to COT. Gerber led 1 min of Marry. Done!
The Moleskine:
25 degrees on a Tuesday morning and 22 guys showed up! Well done men! To all the Pax that think they cant do Ignition/The Swarm…guess what, we basically did it today and you crushed it. To all Pax that are capable of running and walked today…lock it up! Thanks for letting me lead and Ill see you all at Clyent Dinner on Thursday where we will get the miles in again!
Announcements:
Going away party for Wedding Singer this Saturday @ Queens South from 3-5. 0.0 Heineken on the menu. Thanks Schneider!
I confirmed a 7:45am meeting time with Recalculating last night but as I was driving I noticed a missed call from Dasher and the Recalculating. Did I have mittens on my hands when I was texting him, was I late or did the Respect have another forgetful moment? Please enter your response in the PH. I rolled into Lowes parking lot at 7:44 with the Pax eager to go. We were off! As we were heading down Providence Rd. Dasher makes a quick stop at the gas station at 84/providence…was he afraid of a porta jon?
We merge onto 485 and about 5 secs later Dasher passes up like we are sitting still! We arrive at the race, get our packet and have around 40 minutes to kill and it was chilly. Recalculating has a brilliant idea…Let’s sit in the car for 30 and then head to the start line, say no more, I’m in!! Time is up. We get out of the car and we both need to take a leak. The Respect, with no shame, whips it out right beside his car (See video) and nearly scares multiple kids and spectators…lock it up Recalc!
The horn sounds and we are off! Forrest (Carson, which is Hooches son) takes off and I decide to try and keep up…not wise. Around mile 2 I hear “on your left” from what sounded like a couple of 12 yr old girls…I WAS PASSED BY A COUPLE OF 12 YR OLD GIRLS! Oh well…I guess I need to work harder!!
We cross the finish line and I’m gassed! As Recalc and Hooch are approaching the finish line Recalc may or may not have grabbed Hooches shirt to take the lead and win the race by seconds…Rules don’t apply to Jersey guys we all know that! haha.
Dasher 2nd place AG – Deadwood 7th – Rubbermaid 3rd (13 miler) – Wolverine 2nd (13 miler) – Forest 1st – Recalculating 1oth – Hooch 13th
Great job everyone! Be on the lookout for other races and events… No announcements!
The rain fused my entire weinke today. A burpee mile, triple nickel along the hill at the first school entrance and Foundations infamous 4 corner suicide near the the stadium….all squashed do to rain and myself trying to appeal to the masses. You’re welcome! We still managed to get 2.5 in while remaining mostly dry.
Warmup:
Money to portico, you’re welcome Dasher…circle up!
Totally threw the pax off opening with a toe touch/back stretch. It felt great.
Right over left.. I ouch you’re toes and listen to that hamstring scream at you. Flap jack
Someone mentioned yoga…ok, I’m game.
Upward dog hold; transition to downward dog hold; then 5 merkins x 3
IW x 10 IC
LSS x10 IC
The Thang: Partner up
Combined 100 squats 200 merkins 300 speed skaters (you’re welcome shake)
P1 runs half lap P2 puts in the work. Flap jack
Burpee run x 2
P1 runs P2 does burpees until they get back. Flap jack
Inch worm run
P1 runs full lap ( it stopped raining) P2 does inch worm flap jack
Plank run
P1 runs P2 planks Flap jack
Jump lunge/bear crawl web.
1 jump lunge/4 bear crawls. This was a crowd pleaser. The pax crushed it.
Modified Ab web web
10 v-up / 4 AH’s 10/8 10/12 etc. this hurt!
Grab some wall.
Shoulder press/jam web 1/4 2/8
The last round on the jabs we went hard. Nice work guys.
Mosey back for COT.
The Molskine:
Great work today guys! All mumble chatter was at a low only because the best group was kicking a#% and taking names! Thanks for letting me lead, next time we run!
Announcements:
Mad Dog has promising interview this week. Keep him in your prayers.
This will be my first to the last Q in the Waxhaw area. I’ve grown a lot over the past few years and thankful for all you guys. I’m going to keep this short before I get something in my eye but the battles we have faced in the gloom will forever stick with me! Come out to CO anytime and visit, we would love to have you.
The Thang:
MT/Ab Web – 1/4 2/8 etc
Suicides using light poles in the front with merkins and squats down and back…We hit around 3 miles and I made it all up as I went. If you were there you know it sucked! Thanks for letting me lead.
Announcements: NONE