Warm up
Warm up lap around the big field in front of the elementary school and circle up in front of main entrance to the school.
20 x SSH
20 x imperial walkers
***Pause while shake-n-bake strolls in late***
5 merkins
5 diamond merkins (for most, Zinfandel is somehow not capable of putting his hands together in a diamond shape, so just 5 more regular merkins for him)
Various stretches.
14 mountain climbers
The Thang
Run over to flag pole area and partner up. P1 run lap around the field while P2 does exercise. Then switch.
200 big boi’s
150 Bobby Hurley’s
100 Merkins
Mosey around to back of school grab some wall.
20 Mike Tysons and run lap around track. Finish with wall sit until 6 is in.
15 Mike Tysons and run lap around track. Finish with wall sit until 6 is in.
10 Mike Tysons and run lap around track. Finish with wall sit until 6 is in.
5 Mike Tysons and run lap around track. Finish with wall sit until 6 is in.
Mosey to entrance of bus lot. Jail break from stop sign at bus lot to the stop sign near COT. Just so happens that there is a strava segment here. Thanks Chastain for setting that up!
The Moleskin
Another successful post at Watchtower. I’ll tell you what, the site Q’s have really taken this AO to the next level. They are amazing and every other site Q has a lot to learn from them. Great group of guys this morning! Appreciate you letting me lead you. Special shoutout to the Mash Unit. Those guys continue to show up and bring it in 20 degree weather. Way to go guys.
Announcements:
Blood drive January 30th
CSAUP event – Feb 6th
No long BB for me. Way too busy today……..Only 5 guys this morning for Swarm. Guess everyone was resting up for the big race this weekend.
Warm up
Sprint mosey around to the front of the middle school and continue to run back past COT and towards the back of the school. I started to get worried when Hurry and Ice 9 were comfortably running at a 7 min pace for this opening sprint mosey. Circle up once we reach the stadium parking lot.
20 x SSH
15 x imperial walkers
Various stretches.
The Thang
Start at the stadium and run to the entrance of Champion Forest. Stop at every streetlight for jump squat w/180 twist when you jump.
Start at Entrance of Champion Forest and run to first intersection (Waynewood and Dobson). Stop at every streetlight on the way for 5 burpees.
Run the mile loop in Champion forest. Stop at every intersection and complete 10 hand release merkins.
Leave the neighborhood and mosey as a group back to the middle school. And as a group I mean Hurry had to keep circling back for the rest of us.
At the middle school. 400m lap around the island at the front and complete the following exercises: 10 mike Tyson, 15 squats, 20 American Hammers (2 is 1). Rinse and repeat x 4.
Another round of 400m laps x 4 with the following exercises. 10 merkins, 10 Bobby Hurley’s, 10 heels to heaven. Got through 3 rounds of this one before time expired.
The Moleskin
Great group of guys this morning! Hurry and Ice 9 pushed the pace and had no urge to throw up at all during the workout so I failed again!! Damn it!! Next time Ice 9. Dasher, Halfback and myself went into survival mode and tried not to let the other two get too far ahead of us.
Announcements:
See Impromtu backblast
Dasher made a call to the bullpen last night when the original Q was unable to make it because he was at the beach. I won’t call out that F3 member (his name rhymes with Deadwood) but that is a lame excuse not to Q. needless to say I began right away preparing for my Q waited until the morning to get my Q vibe going and I think I worked out pretty well. DICC’s given. Foundation claimed to have a cell phone but nobody in the group was willing to verify that.
Warm up
Mosey around to the front of the middle school and circle up.
20 x SSH
That’s enough of that….let’s get back to our mosey. Indian run around the front of the middle school and high school and continue around the perimeter of the campus until we make it around to Rudy’s Shed.
20 x mountain climbers
Various stretches
The Thang
Partner up and run a lap around the bus lot island. P1 goes one way and P2 goes the other. After the end of each lap you meet up and complete 10 hand release merkins. Rinse and repeat x 3
Go to the entrance of the high school gym. Do 10 mike Tysons and run down the stairs to the first street light and do 10 Bobby Hurley’s. Back to the gym for 10 mike Tysons. Run down to the 2nd street light for 10 Bobby Hurley’s and the back to the gym for Tyson’s. keep doing this until you get down to the street light in front of Rudy’s poop palace. it was either 6 or 7 lights. I’m not sure as my body was in survival mode by the end.
Mosey over to the benches behind the high school cafeteria. 15 dips at the benches and then run over to the picnic tables for 15 step ups. Rinse and repeat x 5.
Long mosey back around the front of the high school where the time on my watch was questioned several times. Made it to COT with 20 seconds left.
The Moleskin
Great group of guys this morning! Tool Time and Glidah left everyone in the dust. The rest of the Waxhaw express (Bottlecap and Dasher) were right behind them all morning…..The Waxhaw Express crushed it today. LRC is no longer a throuple but looked like a very happy couple today. They had already partnered up before I even finished saying partner up. Hope the recovery is going well Deflated. I bet Dana wasn’t expecting 5+ miles today. Rucking has been working for that guy as he crushed it today and has already committed to attending ignition on Monday. #nolongeraclydesdale. Ice 9…where the hell were you today! I finally could have had my redemption.
Announcements:
See Impromtu backblast
Opening mosey around that parking lot back to COT
Warm up
20 x SSH
15 imperial walkers
10 Diamond merkins
Various stretches for the “respects”
The Thang
Head over to the road in front of the high school for suicides. Start with 1 burpee at street light and 10 T-merkins. Run to 2nd light for 2 burpees and return to first light for 10 T-merkins. Continue this theme until you get to the street light past the big globe.
Mosey around to side of high school parking lot. Bear crawl/Mike Tyson across the parking lot. 10 bear Crawls then 10 mike Tysons until you get across the parking lot.
Mosey over to front of middle school and partner up. P1 run lap around parking lot while P2 does an exercise. 300 dips, 200 150 step ups, 100 75 derkins as a team.
Mosey over to high school parking lot. 10 Bobby Hurley’s at every other tree until you reach COT. Done!
The Moleskin
Thanks to a great group of guys who joined me way too early this morning to run around MHS. I hope I made it worth your while to wake up that early. Sorry I could not make Ice 9 spill his merlot.
Announcements:
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:
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:
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:
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.
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:
Thanks Shop dog for talking us out!