Author Archive Gerber

Is This Becoming Like a Thing?

Another Tuesday, another edition of Waxhaw Express at Cuthbertson. I guess Waxhaw Express has become it’s own version of your weekly dose of speed work in Waxhaw.  If you’ve never been it’s a great opportunity to push yourself and work on your speed.  The goal is to improve.  It’s open to everyone.

Warm Up:

  • Run .92 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • General Stretching
  • Calf Stretch
  • Toy Soldiers

The Thang:

  • 7 x (2 min at I pace, 1 min job, 1 min at I pace, 30 sec job, 30 sec at I pace, 30 second jog)
  • .9 mile cool down

Done!  Over 6 or 7 miles in the books.

MOLESKIN:

After my back went out during a warm up run last Friday I wasn’t sure when I would be back out again.

Thanks to Deadwood for dropping off a TENS unit within a few hours of my injury and Goodfellow for offering up one as well.  That thing is amazing and definitely helped with my recovery.

As much as I “hate” these Tuesday workouts they really make myself push through some mental barriers and I always enjoy them when I’m finished.  Thank you Tool Time for the push and making it look easy, too easy.

Dasher and Glidah were killing it out there today and Scuba has become a new Waxhaw Express fixture, well done.

ANNOUNCEMENTS:

  • 100 Pax challenge is still in full force
  • Sign up for the June 27th F3 Waxhaw “Spartan Race” at Cuthbertson. Tap the logo in the upper right hand corner and then select “calendar”

Waxhaw Express

Waxhaw Express is your weekly dose of a speed workout.  It’s an hour and it’s also a great way to teach your body to run faster and get uncomfortable and progress.

DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10

Warm Up:

  • Run .5 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Stretching including the calf stretch

The Thang:

  • 5 x (4 minutes at interval pace w/ 3 min jog)
  • Basically we started at the side of the high school and ran hard until about Rudy’s shed (which ended up being about 4 min).  We then jogged back to the side of the high school which took about another 3 minutes to start every lap.

Mosey back to AO

Done!  Another 6+ miles in the books.

Thanks for taking us out Nails.

MOLESKIN:

A little light on the train today.  Apparently Deadwood has a new puppy that keeps him up at night, Dasher and Bottlecap took another form or transportation, and Hollywood was MIA.  However, we did have one pax hear the call and didn’t want to lift anything after yesterday wanted to work on getting faster.  Welcome Recalc, first time caller.

Those that came saw Tool Time crush it, Glidah break through some mental barriers, Nails continue to get faster, and Recalc getting uncomfortable and faster.  Well done everyone.

ANNOUNCEMENTS:

  • 100 PAX challenge is here. 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.

Let’s Run a Marathon Relay…. virtually

Another week and another virtual race.

This week the race is a virtual marathon with 4 team 5 mile legs and 1 team 6.2 mile run.

One thing was for sure, we were going to have to take a field trip if we were going to find a course that wasn’t all hills.

The greenway was an option but with all the recent rain it was under water and muddy.

Providence CC has a nice 1 mile downhill start and a pretty flattish 1.7 mile loop. That was our only option decided on and it was a go.

The five mile crew would do two loops and a little extra to get 5 and the 6.2 leg would do two loops and then a a longer out and back.

Easy Button is still on the IR and we hope to see you back out soon. Dasher no called no showed, Deadwood was picking up a new dog in Hillsboro, and Glidah went to White Lake searching for a flatter course.

That left YHC, Bottlecap, Hollywood, and Wolverine as the possible runners.

A car flew by me on the way up to Waverly this morning that looked to be Hollywood. However he wasn’t at Waverly when I arrived so he either ghosted us or it wasn’t him.

So then there were three.

Here’s how it went down:

The first mile was great going downhill and fast splits were handed out like party favors to everyone.  The rest of the miles went by pretty quickly as there are 6 left turns on the main loop and 12 left turns total keeps things super interesting less miserable.

– Bottlecap ran his 5 miles at a 6:48 pace, great job.

– Wolverine ran his 5 miles at a 6:42 pace, excellent.

– YHC ran his 6.2 mile leg at a 6:40 pace.

Great job everyone.  This was my first 10k for time in years and I personally needed the push to get out there, thank you.  Next week it gets real as EVERYONE is running 6.2 miles.  It’s also our LAST virtual race weekend so let’s see a good showing.

Bring Your Block to Work Day

Low 60’s, no rain, nice and humid.  Perfect weather for a workout.

The goal today was to utilize some cinder blocks and/or rocks so Pax were invited to bring their blocks this morning and drop them off ahead of time at a pre-blasted location.  If not, lifting rocks were also available on site.  No coupon sharing on my watch!

DiCCS were given (Disclaimer, Cell phone, CPR, Safety) + 10-10 Rule

Had exactly 10 so we were good to go

Warm Up:

  • Run .25 Mile
  • SSH x 10 IC
  • Merkins x 10 IC
  • Plank Jacks x 10 IC
  • Mountain Climbers x 10 IC
  • Calf Stretch
  • Run .25 Mile
  • LSS x 10 IC
  • LBCs x 10 IC
  • Heels to Heaven x 10 IC
  • Moroccan Nightclub x 10 IC
  • Run .25 Mile

The Thang:

Merkin / Big Boy Ladder

  • Complete 10 Merkins, 10 Big Boys
  • Complete 9 Merkins, 9 Big Boys
  • Continue until 1 Merkin and 1 Big Boy
  • Run .25 Mile

Whiteboard of Pain

  • Complete exercise 1, then run to the the bottom of the high school parking lot and back
  • Complete exercises 1 and 2, then run to the bottom of the high school parking lot and back
  • Complete exercises 1,2, and 3, then run to the bottom of the high school parking lot and back
  • Continue until exercises 1-10 are completed with a final run
  • If ahead complete extra exercises or extra round
  1. Derkins x 12
  2. LBC’s x 12
  3. Cinder Block Curls x 12
  4. Flutters while holding block above head x 12 (2 is 1)
  5. Big Boys x 12
  6. Cinder Block Shoulder Press x 12
  7. Dips x 12
  8. Triceps Extensions x 12
  9. Mountain Climbers x 12 (2 is 1)
  10. Man Makers x 12

Extra Credit:

  • Run .25 Miles
  • American Hammer x 20 IC
  • Run .5 Miles
  • Donkey Kicks x 40
  • Run .25 Miles
  • Dolly til time

Done!

MOLESKIN:

Great job out there today everyone.  First time caller Premature decided to Swarm it up this morning.  It’s great to see different pax challenge themselves every week, well done Premature.  Today’s goal was to not be as run heavy but spend some time getting uncomfortable with exercises and some block/rock work.  Hopefully that was accomplished.  Goodfella as usual was crushing this type of workout but he got to experience Briarcrest’s newest beast Tool Time up front crushing it as well.  Great job gents.  Wolverine, Dasher, Foundation, Glidah, and Zin were all moving and really pushing the pace.  And how about Nails?  The man was flying by everyone on that last 400, looks like a different person.  I guess when you lose over 20% of your body weight you are, nice job.  I hope everyone has a safe and happy holiday weekend with their families.

ANNOUNCEMENTS:

  • 100 PAX challenge is here. 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.
  • Premature is on FOR HIS DEBUT VQ tomorrow morning at Blackhawk at 7:00am.  Don’t want to miss this!

Too Wet to Wear a Shirt

Not really but that’s what the title was last night so….

Waxhaw Express is your weekly dose of a speed workout.  It’s an hour and it’s also a great way to teach your body to run faster and get uncomfortable and progress.

DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10

Warm Up:

  • Run 1 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Stretching including the calf stretch
  • Soldier stretch

The Thang:

  • 8 x (400m at repetition pace w/ 400 m recovery)

1 mile cool down stopping at Rudy’s shed for 10 Donkey Kicks and 10 Mike Tysons

Mosey back to AO

Done!  Another 6 miles in the books.

MOLESKIN:

Waxhaw Express is taking off.  7 PAX with the threat of rain and actual rain during the last 5 minutes.  Definitely humid out there and luckily we missed the rain until the last 5 minutes.  Welcome SCUBA, first time caller.

ANNOUNCEMENTS:

  • 100 PAX challenge is here. 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.

5-2-1 go!

So the Bratwurst plan had us down for a long run today at an “easy” pace. The goal was pretty simple, start at Nesbit, run through Walnut Creek, fly by Blackhawk, and turn around when we hit 521.

We started off as a group of 5 but Rubbermaid pulled a Legalized in the first half mile and moved to Commitment.

Hollywood and I settled into a pace that was quicker than we should have been moving but made it to 521 and back and a little over 8 miles

Dasher and Deadwood were smart and stuck to the goal pace and got in about 7.5 miles. Kuddos to them.

My goal for next week (besides taking a rest day) is to try and be better about staying in the training range for pace and trusting the process.

Walnut Creek is ridiculously hilly. Besides the one stretch by Blackhawk the ENTIRE run was either uphill or downhill. We have our next hill workout location figured out.

Great job to the guys who posted today.

Next Waxhaw Express day is Tuesday at 5:45am from Watchtower.

Waxhaw Express Speed Day

Thanks to Wolverine’s challenge Waxhaw Express has taken off as an official/non-official F3 speed workout with the goal of completing a target 5k and/or 10k race.  It’s also a great way to teach your body to run faster and get uncomfortable and progress.

DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10

Warm Up:

  • Run 1 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Stretching including the calf stretch
  • Upward/Downward dog x 2

The Thang:

  • 2 x 200m at repetition pace w/ 200 m recovery
  • 1 x 400m at repetition pace w/ 400m recovery
  • Repeat 3 more times for a total of 4 sets

1 mile cool down to the basketball courts on the side of the school

Captain Therkin Knockout Web

  • 1 Big Boy situp, 4 American Knockouts, 4 Merkins
  • Increase the big boys by 1 and knockouts by 4 and keep the Merkins the same until you reach 10 big boy situps, 40 American knockouts, and 4 merkins

Mosey back to AO

Done!  6 miles in the books.

Thanks to Nails for taking us out today

MOLESKIN:

Waxhaw Express is taking off.  10 PAX for the first “official” speed work session is a great start.  Everyone pushed hard and welcome Chastain, Nails, and Tool Time to the fast side of the tracks.  Chastain clearly has a track background and Tool Time has some serious speed. Nails completed his longest workout to date and the hard work is really showing.

Thanks to the kids who drew the nice chalk art on the road.  The Super Mario mushroom was just what I needed on the back half of the 400m runs.

ANNOUNCEMENTS:

  • 100 PAX challenge is here. Look for a backblast but the idea is that 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.

Everybody (Ignition’s Back)

Everybody
Rock your body
Everybody
Rock your body right
Ignition’s back alright

Oh my God we’re back again
Brothers, PAX, everybody sing
We’re gonna bring the flavor show you how
I’ve gotta question for ya
Better answer now

Am I original? (yeah)
Am I the only one? (yeah)
Am I the longest one? (yeah)
Am I everything you need?
You better rock you body now

We all knew this day was coming.  8 weeks ago we “shut down” our official workouts.  It needed to be done, it was the right things to do.  However, you can’t shut down people.  You can’t shut down connections.  You can’t shut down progress.  You can’t shut down faith.  You can’t shut down family.  We persisted.  We grew.  We worked out in our small neighborhood groups.  We forged deeper friendships and appreciation for those bonds with others as we all progressed together spiritually and physically.

So today was our first day “back”.  A few simple rules.  More than 10?  No problem, split off into separate groups and separate areas.  How close can we get?  Keep 10 feet apart.

DiCCS (Disclaimer, Cell phone, CPR, Safety)

10-10-Fart:  No more than 10 in a workout group, 10 feet social distance, if you can smell a fart (Dasher excluded), you’re too close!

Warm Up:

  • Run .5 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Mountain Climbers x 15 IC
  • Merkins x 10
  • Calf Stretch

The Thang:

Long opening mosey into Champion Forest down Waynewood to Bauer Place.

  • 5 burpees
  • 1 minute plank
  • 10 Mike Tysons at the top
  • 10 Big Boys at the bottom
  • 3 sets / Al Gore Moroccan night clubs while we wait on the six

Mosey to Whitaker Place

  • 5 burpees
  • 1 minute plank
  • 10 Hand Release Merkins at bottom
  • 10 Gas Pumps at top
  • 3 sets / Al Gore Moroccan night clubs while we wait on the six

Mosey to beginning of the Waynewood culdesac

  • 5 burpees
  • 1 minute plank
  • 10 Shoulder Taps at top
  • 10 Flutters (2 is 1) at bottom
  • 3 sets / Al Gore Moroccan night clubs while we wait on the six

Mosey to beginning of Chisholm Court

  • 5 burpees
  • 1 minute plank
  • 10 Dry docks at top
  • 10 Mountain Climbers (2 is 1) at bottom
  • 3 sets  / Al Gore Moroccan night clubs while we wait on the six

Mosey to the Waynewood and Dobson intersection

  • 5 burpees
  • 1 minute plank
  • Mosey back to stoplight at Cuthbertson alternating between 10 Merkins and 10 LBCs at every driveway on right (10 total driveways)
  • 5 burpees at the stoplight

Mosey back to AO

  • Forty seconds left, burpees til time

Done!  Over 5 miles in the books.

MOLESKIN:

Great workout today, perfect weather as well.  We had 9 PAX so the numbers were in line and we didn’t need to split (although we were prepared and will continue to do so as long as needed).

So, did you come back today stronger spiritually, mentally, physically?  If you did, great.  If not, you came today so that’s all that matters.  Keep moving forward.  Keep progressing.  Today’s goal is always to do better than yesterday.

Looks like the numbers across our region were pretty strong today which mean one thing.  We need this.  It’s not like we didn’t already know that with our smaller virtual and grassroots workouts the past 8 weeks but it really shows on a day like today.  Let’s keep encouraging and supporting each other because together we are stronger and we are strong.

Keep up the great work everyone.  Keep up the momentum.  Keep perspective in mind this week gents, you can do this.

ANNOUNCEMENTS:

  • 100 PAX challenge is here. Look for a backblast but the idea is that 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.
  • Waxhaw Express will be an additional offering of running specific speedwork alongside Watchtower tomorrow. Should help thin the herd as well.  Goal is to do 4-5 miles running only and consisting of short 200m and 400m interval repeats and recovery runs. DM me or Wolverine for info.

Another Day Another Race (virtual of course)

Another week and another virtual race.

This week the race is a virtual 10 miler with every person running 2 miles.

Since we did this about three weeks ago it was only fitting to return to Champion Forrest to see if our three weeks of Wednesday speed work had paid any dividends.

Rubbermaid came across us during warm ups and he joined us for our 2 mile segment along the way of his 9 mile or something run.

Hollywood’s alarm clock is still broken and Easy Button has a calf injury so only six of us ran today. The six of us took off at a fast pace. Either we were going to break our times from 3 weeks ago or bust hard.

Here’s how it went down:

– Dasher smashed his previous time by 28 seconds and averaged a 6:18 pace

– Bottlecap came in 12 seconds faster at a blistering 6:07 pace.

– Wolverine came in 10 seconds faster at a smokin 5:54 pace.
– Glider didn’t run three weeks ago but PRed on 2 miles with a fast 6:20 pace.

– Deadwood skipped two weeks of speed work and it showed, just joking, he was still moving at a 6:22 pace with a scorching first mile at 6:03.

– YHC was able to come in 8 seconds faster at a 5:51 pace.

Great job everyone. Way to put in the time during speed work and personally, thanks for the push and holding me accountable.

Looking forward to whatever stupid run we have planned for next week.

Stairway to Heaven

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • Run .50 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Moroccan Nightclub x 15 IC
  • Merkins x 10
  • Calf Stretch

The Thang:

Stairway to Heaven

  • Complete exercise 1, then run to the top of a 1/10 mile hill and back
  • Complete exercises 1 and 2, then run to the top of a 1/10 mile hill and back
  • Complete exercises 1,2, and 3, then run to the top of a 1/10 mile hill and back
  • Continue until exercises 1-10 are completed with a final run
  1. Derkins x 10
  2. LBC’s x 10
  3. Step Ups x 10
  4. Flutters x 10 (2 is 1)
  5. Dips x 10
  6. Heels 2 Heaven x 10
  7. Cinderblock Curls x 10
  8. Big Boy Knockouts x 10 (Big Boy situps with two cross punches at the top)
  9. Mountain Climbers x 10 (2 is 1)
  10. Burpees x 10

 

Extra Credit:

  • 20 Cinderblock curls
  • 20 Cinderblock triceps extensions
  • 20 Cinderblock presses
  • 20 Cinderblock swings
  • 20 Cinderblock bench presses
  • 20 LBC’s with Cinderblock
  • 20 Cinderblock bench presses
  • Run to top of 1/10 mile hill and back

Done!

Thanks to Speed Bump for taking us out in prayer.