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What…..No Running?!?!

No Moseying…..DICC’s given and let’s begin.

Warm up

20 x SSH

20 imperial walkers

Various stretches for the “respects”

The Thang

Tabata style workout.  Do each exercise for 45 seconds with 10 second break in between.  Rinse and repeat x 6 rounds.  Here are the original exercises we did but It got to repetitive after 3 rounds, so I started adding different exercises. We also did dips, merkins, flutters, skull crushers.

Exercise 1 Curls

Exercise 2: overhead press

Exercise 3: squats

Exercise 4: bench press

Exercise 5: 1 arm rows

Exercise 6: coupon swings

Exercise 7: elbow plant

Next we did a 10-1 ladders.  Start with 10 of each exercise.  Burpees, big Boi’s, merkins, squats.  Then do 9 of each, 8 of each…ect… until you get to 1 of each.

Done!

The Moleskin

First time Q’ing Diesel was a success!  Thanks guys for letting me lead.  I hope I made it worth your while to wake up that early.  And based on the Q’s that are lined up below in the announcements, tomorrow might be a good day to take off.

Announcements:

  • Chastain on Q at Homecoming tomorrow

Floater Backblast

For my 48th Q Sorry, that was the beginning of last BB that I had to ghost write.  I wont tell you who for though. Danger was in the air this morning in Downtown Waxhaw as it was extra foggy this morning.  The plan was to not cross any of the main roads as a result.  So lets see if we can inflict some pain by staying around COT.

Mosey to downtown and hang a right and head over to Center Grove Baptist Church

Warm up

20 x SSH

15 imperial walkers

15 Mountain Climbers

Various stretches for the “respects”

The Thang

Start at Center Grove Church: 20 Bobby Hurley’s and then run over to Amazing Grace Lutheran Church for 20 walking lunges.  Rinse and repeat until you completed 3 times.

Mosey over to new apartments at KJH for some 4 corners.  Start in the center of the parking lot with a Burpee and run to a corner.  Complete the exercise and return to middle for another Burpee.  Repeat until you hit all 4 corners.

Corner 1: 20 Big Boi’s

Corner 2: 20 Flutters (2 is 1)

Corner 3: 20 Big Boi’s

Corner 4: 20 flutters (2 is 1)

Head over to KJH. Start at bottom of hill and run to top.  There were 5 cones set up between the bottom of the hill and the top.  Do a burpee at cone #1 and return to bottom of hill for 10 T-Merkins.  Do 2 burpees at cone #2 and return to bottom of hill for 10 T-Merkins.  Keep with that theme until you end up doing 5 burpees at the top of the hill.

Mosey over to the wall next to COT for 20 Mike Tysons….DONE!

The Moleskin

Thanks to a great group of guys who joined me way too early this morning to run around Waxhaw.  I hope I made it worth your while to wake up that early.  And based on the Q’s that are lined up below in the announcements, tomorrow might be a good day to take off.

Announcements:

  • Bottlecap on Q at Ceberus
  • EasyButton on Q at Deisel
  • Gerber on Q at Impromtu
  • Labor Day Convergence for Waxhaw F3 1 year anniversary

Watchtower Backblast

Mosey around to the front of the middle school over to bus lot for warm up.

Warm up

20 x SSH

15 imperial walkers

Calf Stretch

The Thang

Head over to the neighborhood next to the school for some 4 corners.

Round 1: Start at corner 1 with 5 burpees.  Corner 2 = 10 T-merkins, corner 3 = 15 Bobby Hurley’s.  Back to corner 1 and complete 20 Speed Skaters.

Round 2: 10 T-merkins at all 4 corners

Mosey back over to school and head to bus lot and find some curb for the dreaded Lawson webb.  1 derkin and 4 dips on the curb.  Increase by 1 until you get to 10 derkins and 40 dips.

Mosey to back of school near the track and partner up.  P1 does donkey kicks squats (had to audible here, my shoulders were smoked). P2 does a lap around the track.  Alternate until each partner does 2 laps.

Head back to COT.  Done!!

Pretty easy day.  I mean we only did 5 burpee’s and nothing diamond related ….you’re welcome. Thanks to a great group of guys who joined me way too early this morning to run around the school grounds.  I hope I made it worth your while to wake up that early.

Announcements:

  • Welcome FNG – Chatterbox
  • Prayers for Schneider’s Father in law (Charlie) who is having open heart surgery.
  • Prayers for Chopper’s son Alex who is going through personal struggles
  • Prayers for Radar who is struggling right now.
  • September 5-12 Mayhem is taking a church group to Panama City.  Reach out to him for details
  • Prayers for Fuse Box dad who is having surgery
  • Pray that Blue Screen’s so gets his orders for the next step in his journey.

Angry Customers

It’s been a while since I have led Clyent Dinner and after posting at the floater in the morning I had nothing left in the tank thanks to Bottlecap. So, I decided to make it 2.0 friendly with the idea of taking it easy and giving myself a break.  Well, according to the rest of the Pax and 2.0’s I may have been overserved at the happy hour prior to dinner and forgot all about taking it easy.  We went light on the miles (1.75 total) but that was about it.

14 Pax were ready to roll so I handed out the DICC’s an off we went……oh, wait a second, coming in hot on two wheels is Zinfandel and his 2.0’s. Welcome back Zin!!  Now 17 Pax and we get started. Mosey down the path towards Rudy’s shed with high knees, butt kickers, side step, flap jack, backwards run, and continue mosey to shed. Circle up.

SSH x 20

Imperial Walkers x 15

Merkins x 10

Mountain Climbers x 15

Moroccan Night clubs x 15 (The look on Scuba’s face when I called this was priceless)

Wall sits with Air Presses and Air punches

First set: Head up to the basketball court and line up across the sideline.  Run over to the other sideline and back x 5 and complete an exercise.

Round 1: sideline to sideline x 5 – 20 flutters in cadence.

Round 2: sideline to sideline x 5 – 20 peter parkers in cadence

Round 3: sideline to sideline x 5 – 1-minute elbow plank.

Second set: let’s find some shade.  Head over to the bus shelter on the side of the middle school.  Start with 10 burpees, then 10 big boy sit ups, 10 squats, 10 merkins. Repeat with 9 of each, then 8, then 7, then 6 down to 1. A Crowd pleaser!  Not one complaint from the group.

Third set: Mosey to front of Middle school for Ab Webb, 1 big boy and 4 American hammers all the way until 10 and 40. Another crowd pleaser although it seemed too easy for Wrigley.

Fourth set: 25 dips at the benches and half lap around the middle school parking lot.  Rinse and repeat.  DONE!

Announcements

Blood Drive July 23rd, need more people to sign up.  See Newschannel for sign up link or Fusebox.

Raffle for $1,500 Furniture Gift Certificate Ongoing.  Bring Cash to AO, see Centerfold for details.  All proceeds goes to our goal of raising $10K for local charities.  Raffle ends in a week, so hurry and get your tickets!

100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN.  Venmo to @f3waxhaw.  See Posse for details.

Qschool/Site School coming up.  See Newschannel for details.

Keep Goodfella and his family in your prayers.

YHC took us out.

Swarm Backblast

Handed the DICCS out and off we went.

Mosey around the front of the High School and around to the football stadium for warm up.

Warm up

20 x SSH

20 imperial walkers

20 x Mountain Climbers

Calf stretches, back stretch, jimmy Dugan….variety of old man stretches.

The Thang

Mosey to the island between the football stadium and high school and grab a lifting rock.

Round 1: lap around the island

Round 2: 20 curls with lifting rock, lap around island

Round 3: 20 curls with lifting rock, 20 mike Tysons, finish lap around island

Round 4: 20 curls with lifting rock, 20 mike Tysons, 20 derkins, finish lap around island

Round 5: 20 curls with lifting rock, 20 mike Tysons, 20 derkins, 20 step ups 2 is 1, finish lap around island

Round 6: 20 curls with lifting rock, 20 mike Tysons, 20 derkins, 20 step ups 2 is 1, 20 bomb jacks, finish lap around island

Mosey over to track only to discover that the gate is open. Just a hunch, but I imagine any upcoming Waxhaw express Q’s will now be located at the track.  We will just use the bleachers today though.

Round 1: up and down the steps across the length of the bleachers stopping at the bottom every other time for 20 dips.

Round 2: up and down back across the bleachers.  5 merkins every time you reach the top and 5 jump squats every time you reach the bottom.

Mosey over to road that leads in front of the high school.  Stop at every light alternating 5 t-merkins and 10 speedskaters each time.  Made it to the front of the middle school before we called recover and moseyed back to COT.

The Moleskin

Thanks to a great group of guys who joined me way too early this morning to run around the school grounds.  Mike Tyson’s and Derkin’s back to back was a dumb idea but I think everyone was too tired to complain about it.

The Waxhaw Express crew was doing what they normally do and make all things look easy.  Bottlecap and Tool Time set the pace and were way out in front of everybody.  Recalculating is currently reviewing the film on your curls though and I am worried that he is not going to let those count.  Dasher and Gerber, who did their exercises correctly were still not far behind you.

Down Pour and Sprinkles were spending some quality father/son time together today before college starts.  Cats in the cradle style.

Fuse Box made it out to swarm and is starting his transformation into a gazelle.  I expect we will start seeing you at ignition on Monday’s as well.

Zinfandel is still recovering from all the bad things he did to his body on his fishing trip but showed up nonetheless and improved.

LRC was a man down today but that didn’t stop them from making it a tandem workout today.  And if you have not seen the before and after pictures of Smithers please take time to look at them.  It’s amazing!

Premature is already in gazelle territory.  The guy is putting in the time at the hour-long workouts and it is showing.  Keep it up dude, it’s not going unnoticed.

Announcements:

  • Next Saturday is the Waxhaw Spartan Race at Cuthbertson.  Open to all Pax and 2.0s friendlyish. Cofferteria afterwards.  Sign up on GroupMe.
  • APB is out for Carb Load who was a no show.
  • Next Friday the 26th.  Graduation at Cuthbertson.  Q’s should stay away from the high school next Friday. Site Q’s please remind them.
  • F3 dad’s. Every Saturday at 9:00am at New Town Elementary. Bring your 2.0’s.
  • Q source. Friday’s and Monday’s after the workouts.
  • 4th of July party at 069’s house.  The party starts on July 4th and ends TBD.  Start apologizing to your M now.
  • Saturday 6/20 at 9:00am is a BLM march in downtown Monroe.  Meet up at 8:30am and march at 9:00am.  Should be at 15 to 20-minute walk.  M and 2.0 Friendly. Come out and support your local community.
  • Welcome Denis Kurudimov – (Schizo) to the group.  Glad to have you!

 

Thanks Shop dog for talking us out!

50 Burger

9 guys ventured over to the good side of Lawson today and met up at one of our multiple clubhouses. DICC’s given and quick mosey around the hood to get loose.

Warm up

20 x SSH

15 imperial walkers

15 Merkins

20 x Mountain Climbers

Calf stretches

The Thang

Take a long mosey through Lawson and hit the trail that connects to the middle school.  stop along the way for various exercises while keeping the group together (but atleast 6 feet apart)

Once at the school we hit the trail that runs from normal COT down to Transporter shed for a burpee mile.  start with 10 burpees and then do 10 burpees at each end until you complete a mile (50 burpees total)

Mosey back to Lawson Clubhouse for an awful ab webb.  stopping along the way to complete various exercises to keep the group together.

Ab web at the clubhouse.  1 Big Boy, 4 Hammers, 1 merkin,  2 big boys, 8 Hammers, 1 merkin…..you get the idea. all the way up to 10 big boys, 40 hammers, 1 merkin.

 

Flash Backblast

Chicken Little pulled a fast one on me and asked me a month ago to Q today knowing damn well it was the first workout after day-light savings.  Well played Chicken, well played.  Handed the DICCS out and off we went.

Mosey around to the front of the middle school for warm up.

Warm up

20 x SSH

15 imperial walkers

15 Merkins

20 x Mountain Climbers

Calf stretches

The Thang

Head over the path near COT that leads to Transporter shed/Rudy poop palace.  Alternating exercises at each light.  20 speed skaters at the first light, 5 burpees at the second light.  Rinse and repeat all the way to the end of the path

Grab some wall for Mike Tysons.  Complete 7 MT’s on the wall and run back up the path towards COT stopping at the first light for 5 burpees.  Return back to wall for 7 MT’s, head up to the 2nd light for 5 burpees and back to the wall for 7 Mt’s.  run back up to the 3rd light for 5 burpees and finish at the wall with 7 MT’s.

Mosey to the middle school cafeteria area.  We started at the shelter area at the side of the school near the buses to do one exercise and then ran over to the cafeteria for another set of exercises.  Repeated until all 4 sets of exercises were complete.  I’m not up to speed on the lexicon so I don’t even know what exercise we started with, but I can tell you it sucked.  Here’s what we did at the cafeteria area

Round 1: 40 dips

Round 2: 30 step ups

Round 3: 20 irkins

Round 4: 10 derkins

Mosey over to front of middle school and partner up.  Partner 1 run half lap around the parking lot.  Partner 2 start exercise.  Complete 200 dips, 100 step ups, 50 derkins.

After this there are only 3 minutes left.  Deadwood whispers to me that we should do 1-minute burpees.  Good idea Deadwood.  1 minute of burpees x 2.  Done! Head to COT

The Moleskin

Thanks to a great group of guys who joined me way too early this morning to run around the school grounds.  I hope I made it worth your while to wake up that early. We had two announcements this morning where two members of our community were taken way too soon.  It makes you stop and think just how fragile life is.  So be sure to spend some extra time with your family this week.  Love them and kiss them because you never know what tomorrow will bring.

Announcements:

  • Christ closet 2nd and 4th Thursday of the month.
  • March 21 at Blakeney – Speed for need.  Need runners – see Zinfandel for details
  • Gladiator work out – Saturday at 6:30am @ Cuthbertson
  • Pray for Wise family who lost their husband/father.
  • Pray for Wright family who lost their son.
  • It was determined that 5 announcements are all Frack can handle before shaking.

Ignition Backblast

I showed up to Cuthbertson at 5:10am and only saw Recalculating standing there.  At first, I thought he might be having a senior moment and didn’t realize where he was, but after a quick check on his mental health it was determined that he was indeed participating at ignition today.  I noticed him having second thoughts however when Ice 9, Wolverine, Hollywood, bottlecap and Dasher all rolled up next.  He then remembered some wise words a one-eyed man once told him 48 hours earlier and decided to man up and hang with the big boys. Proud of you today Recalculating.  You earned that bath!!

DICC’s given and we are off to the front of the high school.

Warm up

20 x SSH

15 imperial walkers

10 merkins

15 x Plank jacks

Calf stretches

20 dips

10 derkins

The Thang

Mosey over towards the football stadium and make a pit stop at the alcoves at the high school.  In alcove #1 complete 10 mike Tyson’s.  mosey over to alcove #2 for 20 donkey kicks.  Rinse and repeat x3.

Mosey around back of school to trail leading to Lawson (the good side of Lawson).  Stop for some mary along the way.

Once in Lawson.  Mosey to Pawpaw Lane stopping at each streetlamp for 5 merkin shredders

Mosey to Great Road.  Start at one end of the cul de sac and run to the other end (.5 miles away) stopping at every streetlight for 5 burpees.  Total of 12 streetlights.  The plan was to run back to complete the burpee mile but the chatter from a certain soft drink employee was so annoying that I called quits after .75 miles.

Mosey back to Paw Paw lane for some 7’s.  1 burpee at the bottom of the street and 6 merkins at the top of the street.

Head back to Cuthbertson for COT with 30 seconds to spare.

The Moleskin

It is always an honor to lead ignition with a great group of guys.  Everyone always brings their A game and shows up strong.  Good work today fellas.

 

Announcements.

Whatever Gerber put in his BB.

Flash Backblast

Dicc’s given Mosey around to front of middle school for warm up.

Warm up

20 x SSH

20 imperial walkers

Calf stretches

14 x Plank jacks

The Thang

Head over to the path behind the middle school for Paula Abdul’s. Run up 2 lights and complete 10 Bobby Hurley’s.  Run back 1 light and complete 10 Speed skaters.  Repeat up 2 back 1 all the way to transporters shed.

Since we are at transporters shed…let’s go ahead and knock out 10 mike Tysons.

Mosey over to high school parking lot for burpee ladder.  Run across lot to island and complete 1 burpee, run back across lot to island and complete 2 burpees.  Zig zag across parking lot increasing by 1 burpee at every island you pass.  Ended up with 9 burpees at the last island.  This one was a fan favorite.

Mosey to front of middle school. (stop and do some more mike Tysons on the way).  At the front of the middle school complete 20 dips at the bench and then complete a half lap around the parking lot.  Rinse and repeat x 3.

Take the long way back to COT around the back of the middle school. Stop and do a couple more Mike Tysons on the way.  Back at COT just in time.

The Moleskin

Great job for all those that attended. thanks for pushing yourselves and allowing me to lead you.

Announcements:

  • Lawson has an official 5k on Thursday morning.  Known as the greatest 5k in all of Union County.  This is usually the most attended and most competitive race of the year in this town.  It is a can’t miss event!! You’d be foolish not to attend.
  • Millbridge has a 3.1 mile jog Thursday.
  • Friday – Holiday hours – Workout starts at 6:30am.
  • Flag football game at Elon Park on Thursday 7:00am.
  • Smithers – VQ at Watchtower tomorrow
  • Rudy – on Q at Bushwood tomorrow
  • Dec. 14 – Downtown cleanup immediately following Commitment
  • Dec. 7th – Effies.
  • Mad Dog has the finest gloves ever created for ones hands.  Please DM him for details on what you are missing out on.

Thanks Mad Dog for taking us out!!

Smoked Shoulders served cold

It was too cold to take the Wienke out this morning, so I was running blind and planning as I go.  Handed the DICCS out and off we went.

Mosey around the block to N. Main Street and cross the train tracks heading towards the skate park.  Keep moseying to the basketball courts at south providence for warm up.

Warm up

20 x SSH

15 imperial walkers

15 x Plank jacks

Calf stretches

10 x six-inch plank jacks

The Thang

Head over to bad idea for a triple nickel triple. I am not going to make anyone run up and down that hill 5 time. 5 burpees at one side of the hill and 5 burpees at the other side of the hill.  Rinse and repeat x 3.

Mosey over Waxhaw Elementary school in front of the school where there are 3 rows of parking. Perfect for bear crawls.  Start at the far end of the parking lot on row 1 and bear crawl to the other end.  Stop in the middle for 10 bobby Hurley’s. Lunge walk around the island to row 2 and bear brawl back to the other end of the parking lot stopping in the middle for 10 bobby hurleys. I was going to bear crawl one more time down row 3 but would have lost the group for sure.  So, let’s mosey instead….

Mosey back to COT area and grab some wall for Mike Tyson’s and donkey kicks.  4 rounds with no break in between rounds.

Round 1: 20 MT’s and 20 DK’s

Round 2: 15 MT’s and 15 DK’s

Round 3: 10 MT’s and 10 DK’s

Round 4: 5 MT’s and 5 DK’s

Mosey to COT.  45 seconds left… abs to close it out.

The Moleskin

Thanks to the 12 other guys who joined me in 20-degree weather this morning.  It was freezing but we stayed moving (for the most part…lots of guys laying around during the MT’s) to keep the blood flowing. It’s always a pleasure to get out and lead a great group of men no matter what the weather. It takes an extra level of dedication to get out in the winter time and post, but I always feel better on the days that I do. I was hoping to copy and paste announcements from pursuit, but they were too lazy to put them in the B.B.

Announcements:

  • Christmas Party – This Saturday. $25/pp or $15/pp with gift. @ Lawson Clubhouse
  • Gladiator work out – Saturday at 6:30am @ Cuthbertson
  • Virtual Ruck – Saturday November 23rd 8:00am – see Dana for details

Thanks Chastain for taking us out