Author Archive Gerber

It’s Raining?!

Another week, another Clyent Dinner

Because of the “April 1 Q Challenge” I thought Boitano was on Q

However, Boitano was

Which quickly became apparent at 5:29pm.

So with less than a minute to go it also became apparent that a lot of guys had already been on Q this month and were like:

So we looked at 8 year old Speed Bump and said:

and his reaction:

And off we went!

Warmup:

Mosey around parking lot to front of middle school

  • SSH, Merkins, Calf Stretch, Imperial Walkers

The Thang:

Run to the tables behind the middle school

Dip Web

  • 10 Dips legs out, 10 Dips, legs in
  • 20 Dips legs out, 20 Dips, legs in
  • 30 Dips legs out, 30 Dips, legs in

Run along back of school to the path

  • Burpee mile practice
  • 5 burpees every light pole to Rudy’s Shed and back

Grab a rock

  • 10 curls at light pole
  • 10 shoulder presses at next light pole
  • 10 bench presses at next light pole
  • run to path that leads to gravel lot with rock
  • rifle carry back

 

  • 20 curls at light pole
  • 20 shoulder presses at next light pole
  • 20 bench presses at next light pole
  • Rifle carry to side path and back to light pole
  • 20 curls at light pole
  • 20 shoulder presses at next light pole
  • 20 bench presses at next light pole

Mosey to COT for Heals to Heaven / Flutter Web

  • 10 H2H / 10 Flutters
  • 9 H2H / 9 Flutters
  • 2 Merkins

Run to next corner of lot

  • 8 H2H / 8 Flutters
  • 7 H2H / 7 Flutters
  • 2 Merkins

Run to next corner of lot

  • 6 H2H / 6 Flutters
  • 5 H2H / 5 Flutters
  • 2 Merkins

Run to next corner of lot

  • 4 H2H / 4 Flutters
  • 3 H2H / 3 Flutters
  • 2 Merkins

Run to next corner where we started

  • 2 H2H / 2 Flutters
  • 1 H2H / 1 Flutter
  • 2 Merkins

Run to front of Middle school

  • 10 Derkins / 10 Step Ups
  • half lap around parking lot
  • 10 Derkins / 10 Step Ups

Run Back to COT

  • Plank for final 45 seconds

Done!

Moleskin:

We got sprinkled on a few times during the workout.  Elsa must not have signed on for rain because “It’s Raining” was heard many times  with this exact expression:

Pretty funny and cute

Orkin, The Beans, and Rock were playing with a frog right before we started.  We we get to the front of the middle school and somehow the frog made it with us.  Clyent Dinner is not frog friendly so he had to go in the bushes

Hats of to Speed Bump for Qing a workout on the fly to save Clyent Dinner from being the workout that brought down the 1 Q April Ship.  Streak still in tack.

Great to see SCUBA back out.  I know you’ve had some calf issues (seen today at Homecoming) but now that your shoulder is feeling better everyone else better watch out.

I think everyone’s triceps are still hurting after the 120 dips to start

Well done everyone

Suzanne Somers Greatest Hits

Perfect 50 degree morning, some heavy hitting regional VQs, how were the numbers going to be this morning?

Pax answered the bell this morning which included a site first timer, a kotters, and an FNG

Nature called during my pre-run so a quick drive over to the gas station with 5 minutes to start

Thanks Dasher for the DiCCS while I was away.

Arrived back 30 seconds before 5:30am

The Thang:

Opening walk to PetSmart

Warmup

  • Around the world w/ kettlebell
  • KB Swings
  • RUN lap around bullring

Workout:

  • Lawn mower L x 15
  • Lawn mower R x 15
  • Lawn mower L x 10
  • Lawn mower R x 10
  • RUN  to Brooklyn Pizza and back
  • KB swings while wait on six

 

  • Push Press L x 15
  • Push Press R x15
  • Push Press L x 10
  • Push Press R x10
  • RUN  to Brooklyn Pizza and back
  • KB swings while wait on six

 

  • Walking Squat x 15
  • Rotational Lunge x 10 left leg
  • Rotational Lunge x 10 right leg
  • Run w/ KB swings while wait on six
  • RUN  to Target and back
  • KB swings while wait on six

 

  • Curls x 15
  • Shoulder Press x 15
  • Curls x 10
  • Shoulder Press x 10
  • RUN  to Hickory Tavern and back
  • KB swings while wait on six

 

  • Squat Push Pull x 15
  • Side Lunge Shift x 15
  • Squat Push Pull x 10
  • Side Lunge Shift x 10
  • RUN  to Hickory Tavern and back
  • KB swings while wait on six

 

  • Snatch L x 15
  • Snatch R x 15
  • Snatch L x 10
  • Snatch R x 10
  • RUN  to Target and back
  • KB swings while wait on six

 

  • Big Boy with shoulder press x 15
  • Triceps extension  x 15
  • Big Boy with shoulder press x 10
  • Triceps extension x 10
  • RUN  to Hickory Tavern and back
  • KB swings while wait on six

 

  • Lawn mower L x 15
  • Lawn mower R x 15
  • Lawn mower L x 10
  • Lawn mower R x 10
  • RUN  to Brooklyn Pizza and back
  • KB swings while wait on six

 

  • Curls x 20
  • Rotational Lunge x 10 left leg
  • Rotational Lunge x 10 right leg
  • RUN  to Target and back
  • KB swings while wait on six

 

  • Big Boy with shoulder press x 15
  • Triceps extension  x 15
  • RUN  to end of parking lot and back
  • KB swings while wait on six

DONE!

Moleskine:

Great group this morning.  I think 7 – 15ish pax is the perfect number for Cowbell .

I think I heard the comment in the first part of the workout that my weinke came from Suzanne Sommers.  Hopefully it got better after that.

Great to see Das Boot make the driver over to Wesley Chapel.  Apparently he gassed up the night before, packed a cooler full of drinks and snacks, got a triptik from AAA, and left the house at 4am.  Hopefully you make it home safe by lunch time.

Welcome back to Shriver.  A Lawson guy (now?) that started posting about 6 or so years ago but has been out for about 11 months or so, look forward to seeing you more often.

Transporter came back from vacation and was crashing from a carb deficit.  Strong work today.  Also brought out an FNG relative from Dallas, Texas, “Pick N Pull”.  Hopefully you can get connected back in Dallas when you return.

Zinfandel, Mad Dog, Bottlecap, and Dasher have become Cowbell regulars and it’s starting to show, great work!

 

That Escalated Quickly

Another Thursday, another pending storm, but no rain tonight.

10 pax and 2.0s made the initial start.

DICCS

5:30, let’s mosey!

Since it’s light out, decided to take the off road option and do a warm up mile on the CMS Spirit Trail

  • Run to entrance of trail, 20 x SSH IC
  • Run for a while, 20 x IW IC
  • Run for a while, 20 x LSS IC
  • Exit trail, big boys while we wait on the six

Mosey back to the path that leads to Rudy’s Shed

  • alternating light poles, 10 single count Speed Skaters and Mountain Climbers
  • circle back for the six

Mosey to the rock pile behind Rudy’s shed, grab a lifting rock

  • 10 Curls / 10 Presses, run a lap around the shed and back
  • repeat for total of three sets
  • plank jacks while we wait on the six

Starting to rain a little more consistently, thunder and lighting, mosey to covered breezeway on side of high school

  • Big Boy Merkin Donkey Web
  • 10 Merkins, 10 Donkey Kicks, 10 Big Boys
  • keep descending by 1 until 1 / 1 / 1

Really raining now

  • fast mosey to breezeway next to CMS
  • LSS x 20 IC

Horizontal rain now

  • fast mosey to covered area in front of school by gym
  • 10 x MC IC
  • 20 x LSS IC
  • 10 x Burpees

Still horizontal rain

  • fast mosey to covered breezeway in front of school
  • 20 x LSS IC

Since it was raining hard we did counting, name o rama, and COT at breezeway

Then jailbreak back to car for picture, rain started to turn to drizzle at this point

Great Job Everyone!

Welcome 2.0 Mona Lisa (Drive By) and site FNGs Magi and Open House.  Glad to have you dine with us this evening.

The spirit trail was a little muddier than anticipated, sorry.

The weather tonight went from a few drops at start to light rain to all of a sudden thunder, lightning, and horizontal rain.  Probably the hardest it has ever rained during a workout that I can remember.  Pretty crazy stuff but I think the 2.0s still had fun.

Thanks for the opportunity to lead

Storm Chasers

What an interesting night.

The weather outside is frightful, but the…. wait that’s a different season.

Still, The weather looked great, then not so great.  4:45pm rolled around and the tornado watches and warnings were in full effect.

So, with the safety of the pax and especially 2.0s in mind, it was an easy call to cancel, which we did.

The storm quickly blew by and completely missed us by 5:05pm so,

Clyent Dinner was back on!

Which was good because Speedbump was on Q and he had been working on his wienke for a few days.  I’ll have to give this guy credit because he took it seriously and meticulously planned 100% of the workout himself with zero input from me.

He showed it to me last night and said he would just carry the paper around with him…. hold up… pump the brakes….

We then had a nice chat about how a Q needs to lead and can’t be messing around with papers and directions so he spent the evening and some time today memorizing the below:

Image

Image

Image

Which was the workout.  He did a great job leading 13 other pax and 2.0s around Cuthbertson tonight.  No paper, no cheat sheets, just leading.

Moleskine:

Drive By came and then left and then came back

High Hat rarely looks at GroupMe so he came with Rock and had no idea it had even been cancelled for 20 minutes

Boitano and Girltano missed the cancelation memo as well and showed

Rubbermaid checked his GroupMe scanner and came when he heard the all clear with Freestyle and Doppelgänger

C3PO and Johnny 5 would have come either way and rarely miss a Thursday night workout

Xerox saw the bat signal and came calling as well

Great job everyone!

Announcements:

  • WTF, May 1st.  Sign up
  • CPR, sign up

Wetter Than Wet

I can’t type too well because of yesterday’s mishap so I’ll try to keep this brief:

Today sucked weather wise

40 degrees, drizzle to steady rain, decent headwinds, and last week was in the 70s and 80s.

That being said, 2 pax decided to test their limits, 1 pax felt sorry for the Q, and 1 pax (YHC) was stuck on Q.

So what did we do?  I reached back in the memory bank last night to grab the very first non official broadcasted Waxhaw Express Workout.

That day (5/12/20 in case you’re wondering) we did:

  • 1 mile warmup
  • 4 sets of:
    • 200m run, 200m recovery
    • 200m run, 200m recovery
    • 400m run, 400m recovery
  • 1 mile cool down

The Thang:

So today, rather than make it mileage specific, we did:

  • 1 mile warmup to the covered high school entrance
  • dry stretching, static and dynamic
  • 5 sets of:
    • 40 seconds at mile pace, recovery back to start
    • 40 seconds at mile pace, recovery back to start
    • 1:20 at mile pace, recovery back to start
  • 1 mile cool down

Sets 1,3,5 were the “downgrade” section in front of the school while sets 2 and 4 were on the “upgrade” section the other direction

That’s it!

Moleskine:

Today was tough, sets 2 and 4 uphill in the rain and headwind were no joke!

1:20 is sneaky and gets you towards the end (especially the last two)

Popeye – Putting in the work and grinding it out in the rain and wind.  True dedication and it’s paying off as he’s getting faster.

Foot Long – I’ve never ran with him before but the guy can move.  If he keeps combining speed on Tues with his usual distance on Thursdays he’s going to be a wrecking ball.

Easy Button – He may have only showed up because he felt sorry for YHC but he was pushing the pace and keeping everyone accountable.  We all needed  you out there this morning, thanks!

Announcements:

Sign up for the Waxhaw Trail Fest on May 1st.

 

Hot and Ready

We’ve all been there.

Q cancelation and you need to Q in a few hours.  What do you do.

Grab something from the old:

What’s a Hot n Ready?  It’s basically a standard go to time filler if your Q needs something else or something you like to throw in as a base for a workout.  It’s always Hot n it’s always ready at a moments notice.

We’ve also all been suckered into a $5 pizza from Little Caesar’s, so let’s just stop pretending otherwise.

This time, C3PO couldn’t Q but then he could.  However, Speed Bump was already excited about doing a starfish and had made the cones so we stayed on Q and I filled in the rest:

DICCS

Mosey to grassy area next to Middle School for warm up stuff.

The Thang:

Speedbumps Starfish

Four corners, four exercises, 10 of each:

  • Hand Release Merkins
  • Big Boys
  • Heels to Heaven
  • Bobby Hurleys
  • After each exercise come back to the middle for 5 burpees
  • Repeat for total of 2 rounds

Mosey to side of HS breezeway stair area.

  • 5 Mike Tysons
  • Run down path for 5 box cutters
  • Bunny Hop up stairs
  • Repeat for 4 rounds total

Mosey to wooden benches

  • 30 dips
  • 10 step up
  • 30 dips
  • 10 step ups

Mosey back to side of middle school

  • 10 Merkins, 10 Donkey Kicks, 10 Big Boys
  • Next round 9 and continue all the way down to 1 of each

Mosey down to Rudy’s Shed

  • Quarter mile all you got back to COT

Done!

 

GREAT JOB EVERYONE! As always, love to see the Dads and 2.0s out working hard.

 

Swing Em If You Got Em

It was the best of times, it was the worst of times

Another Wednesday for Waxhaw’s premier kettlebell and running workout

There were kettlebell swings, there was running

There were thrusters, there was running

There were squats, there was running

That’s basically it.  Just lots of swings, thrusters, and squats with progression runs to the end of the lot and back but moving your kettlebell up a line each time.  Most progressions started at 25 and worked down to 5 reps by the fifth line.

Great work everyone

Well That Was Interesting

As I was in the shower last night, I had an epiphany:

 

So the call went out on GroupMe:

 

Apparently Smithers texting Deflated after that:

 

And Zinfandel:

 

So we found ourselves with 7 pax that heard the call and came with their cinderblocks.  Except Dasher when I asked him if he brought his:

 

And Deadwood, this is his response about GroupMe:

ya right!

 

So DICCS were given, and we head out for a hot lap around the middle school and then back to COT for some warmups:

  • SSH, IW, Calf Stretch, Little Baby Mountain Climbers

Mosey w/ blocks down the path to Rudy’s Shed:

  • at every light 2 blockees

 

Got to Rudy’s Shed, decided to try something new… Blonkey Kicks x 30

(Basically a donkey kick but your hands are on the block on the ground creating a lower starting point for your feet and forcing you to kick up higher on the wall)

 

Then we decided to kick it up a notch and mosey with our blocks all the way to the HS parking lot by the rock pile and line up:

 

  • 5 man-maker burpees with broad jumps over the coupon between burpees
  • Run to the end of the parking lot and back.
  • Grab your coupon and run to the next line for 5 more man-maker burpees with broad jumps over the coupon
  • Run to the end of the parking lot and back
  • Keep going until you have hit all 6 lines
  • 30 total

 

Same idea back the other way

  • 10 block swings at the start
  • Run to the end of the parking lot and back.
  • Grab your coupon and run to the next line for 10 more block swings
  • Run to the end of the parking lot and back
  • Keep going until you have hit all 6 lines
  • 60 total block swings

 

Same idea back the other way

  • 15 cinder curls at the start
  • Run to the end of the parking lot and back.
  • Grab your coupon and run to the next line for 15 more cinder curls
  • Run to the end of the parking lot and back
  • Keep going until you have hit all 6 lines
  • 90 total cinder curls

 

Same idea back the other way

  • 10 block derkins at the start
  • Run to the end of the parking lot and back.
  • Grab your coupon and run to the next line for 10 more derkins
  • Run to the end of the parking lot and back
  • Keep going until you have hit all 6 lines
  • 60 total block derkins

 

Hot Lap around the lower lot

  • 15 block situps with overhead press in cadence

Hot Lap around the lower lot

Mosey with block to traffic circle

  • 10 block situps with overhead press in cadence
  • Hot lap down around other traffic circle and back

Mosey with block down path to sidewalk

  • 10 block situps with overhead press in cadence
  • Hot lap up sidewalk, up steps, and down path back to blocks

Mosey with block down sidewalk to Rudy’s shed

  • 30 more blonkey kicks

 

Almost there!

  • back up the path with block to COT
  • stop at every light for 2 more blockees

 

Done!

 

Great Job Everyone.  We covered about 1.6 miles running with our blocks today in addition to the other miles and exercises.

 

 

Small group today but sometimes a small (<10) group can be more intimate and be more of a push.  Lots of encouragement and friendly rivalries out there today.

 

Dasher and Hurry knocked it out of the park today and were pushing each other at the front.  Think a cinderblock slows Hurry down? HAHAHAHAHA, yea right.

 

Easy button must have been sandbagging lately because he was pushing the pace for everyone, especially when running with his block

 

Sugar Daddy showed up with his new block from Centerfold and was showing it off to everyone.  Then he crushed the workout.

 

Ice 9 didn’t have a cinderblock but instead showed up with a 50lb kettlebell, no thanks, and great job

 

Deadwood.  4 posts in one week?!  He loved the encouragement today and let’s keep the streak going…

 

Express Choo Choo Chug

9 Pax showed up for some speed work!

Warmup time:

Moasie for about a mile, stretch

The Thang:

5 Laps of the following

100m 10K pace

100m 5K pace

100m 10K pace

100m 5K pace

Run 5k-10K pace to every light (CMS parking lot near football field) then jog back run past to the next light and mosaie back, approx 13 lights up hill

Moleskin:

Great job everyone pushing themselves once again,

Shoutout once again to Popeye for coming out to Express once again! Your killing it keep up the great work.

Hurry needs to learn life is not just a hurry, P.S here is the definition of a mosaie “run at a steady gentle pace, especially on a regular basis as a form of physical exercise.” please study it!

Welcome Polly to Express !

Great job to all the other Pax

Announcement:

Rooster coming up on March 13

Let’s Save That For Another Day

I had a plan for today.  Something that I’ve been thinking about for a while.  With sunny weather and good temps this weekend and only 30% chance of rain this morning today looked like a great morning to give it a go.  I even had Rubbermaid scout out part of it yesterday and gave the all clear.  He even gave a HC.

So I wasn’t expecting to wake up to this today:

 

Decision on today’s original plan:

Apparently HC Rubbermaid and Ignition regulars Easy Button, Dasher, and Hurry this morning:

 

Me on the drive to Cuthbertson now:

 

The Rain when we started would have made even Wolf proud:

 

DiCCS to the 5 pax that showed up:

 

Slow mosey to the front of the HS to warm up:

 

Mosey to Rudy’s shed for the First Thang:

  • 10 Donkey Kicks at the shed
  • Run up the path to where it turns left to go back to the school for 10 Merkins
  • 20 Big Boy Situps under cover behind the middle school
  • Bear Crawl the breezeway
  • Run back to the shed
  • Repeat for a total of 4 laps

 

It’s at that point we realized Sugar Daddy’s back was acting up:

 

Mosey to the awning on the side of the HS, looks like MASH is there, front of the HS

 

It was at this point the unmistakable sound of dry heaving and puking was heard.  Was it Ice 9?

 

Noooooo, this heaving and puking had a different pitch, different finishing “umph”, not the Ice 9 heave we have come to know and love.  This was Deadwood.

 

Front of the HS for:

  • Captain Therkin Web
    • 1 Big Boy
    • 1 American Hammer in cadence
    • 4 Merkins
    • Increase Big Boy and Hammers by 1 until
    • 10 Big Boys / 10 Hammers in Cadence / still 4 Merkins

 

Then:

  • 10 Derkins
  • 20 Dips
  • 30 Step Ups
  • Long lap that goes on road and sidewalk next to school
  • Repeat for total of three laps

 

Final long mile mosey to finish:

 

Done!  4 – 5+ miles in the books

 

ANNOUNCEMENTS:

 

Q School March 6 at Cuthbertson Middle School:

There is really no reason you shouldn’t be there.  If you are reading this, get to Q school

 

Rooster is March 13th in Rock Hill. All you have to do is run 1 mile six times but with a 25-30 minute break between each loop.  Lots of fun, don’t miss it, YOU WILL LOVE IT!