Author Archive Gerber

The Waxhaw Express Tour

Crispy morning for Waxhaw Express this Tuesday, mid 40s.

Solid turnout of 7 looking to work on their speed and tour the Cuthbertson Campus, Champion Forest, and Lawson.

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

Warm-up:

  • Mosey the back way around the campus to the drivers ed lot on the side of the high school
  • Side Straddle Hop x 15 IC
  • Imperial Walkers x 15 IC
  • Calf Stretch x 15 seconds, flapjack
  • Dynamic Downward Dog and Upward Dog
  • Dynamic Little Baby Mountain Climbers

The Thang:

Mosey to the bottom of Champion Forest for hill repeats

  • Run .3 mile uphill to Chisolm Ct.
  • Recover back
  • Repeat for a total of 4 sets

Mosey on the trail that goes by the old Methodist cemetery into Lawson.  Right on Ringtail, right on Southern Trace to Lawson Dr.

  • Hard run the entire length of Lawson Dr. to entrance on Cuthbertson, about .6 miles
  • new segment “Straight Outta Lawson” was created, congrats Glidah on the crown… for now

Mosey to entrance of the school by crazy cabin guy

  • Hard mosey around the front of the middle school loop and back to COT

Done!

A little over 6 miles in the books

MOLESKIN:

Great work today.  The cooler temps definitely made the hill work not as bad even though it still sucked.

Kuddos to Chastain for getting after it today, the man can sprint.

Good to see Smithers out at the Express.  It may not be the 10+ miles you are accustomed to on a workout but hopefully the speed work will help with your distance running.

Premature continues to push outside his comfort zone.

Glidah has become a beast at the Express.

Tool Time and Dasher were up there as usual pushing the pace.

Thank you for the opportunity to lead today.

IPC Week 3 at Cutty

IPC Week 3

The THANG:

Start

Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***

End

Times:

Dasher: 34:35

Tanyatine: 38:36

Bottlecap: 41:44

Doughboy: 44:23

Premature: 46:19

Chicken Little: 48:41

Recalculating: 49:16

Deep Dish: 51:05

Mad Dog: 51:17

Popeye: 53:13

Bread Bowl: 55:21

Ghosted: 57:26

C3PO: 57:57

Turnbuckle: 1:20:55

 

Moleskine:

Pretty good work out there of the most part today.  Dasher has the merkin form down to the most compact fluid movement possible, well done.

Chicken and Recalc were great accountability partners and did a great job pushing each other.  Recalc also yelled out at will to “get down” and other various things throughout the workout.

Ghosted picked the perfect time to start posting.  All his posts have been IronPax and the convergence 5k.  Way to start on top.

Great resolve by TB, keep up the great work

 

No leg day at Swarm

Qing Swarm two days after IPC and the night after Clyent Dinner and IPC relay, ugh, soreness is at it’s worst 48 hours in…. let’s go!

7 pax today including 2 non regulars which was great to see

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

Warm-up:

  • Mosey around the front of the middle school back to COT to pick up a straggling Zin, NOPE, fake out, he’s not coming… on down the path past Rudy’s shed to the high school lot
  • Side Straddle Hop x 20 IC
  • Imperial Walkers x 15 IC
  • Merkins x 10
  • Mountain Climbers x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Dynamic Downward Dog and Upward Dog

The Thang:

Mosey to alley/breezeway on the side of the High School

Wallwork

  • 10 Merkins
  • 10 Donkey Kicks
  • 10 Big Boys
  • Continue with 9 of everything and so on until
  • 1 Merkin
  • 1 Donkey Kick
  • 1 Big Boy

Mosey back to the high school lot for some four corners:

  • Run to first corner, Merkins x 10
  • Back to start 1 burpee
  • Run to first corner for Merkins x 10, run to second corner for Flutters x 10 (2 is 1)
  • Back to start for 1 burpee
  • Run to first corner for Merkins x 10, run to second corner for Flutters x 10 (2 is 1), run to third corner for American Hammers x 10 (2 is 1)
  • Back to start for 1 burpee corner for Merkins x 10, run to second corner for Flutters x 10 (2 is 1), run to third corner for American Hammers x 10 (2 is 1), run to fourth corner for Burpees x 10
  • Run back to start for 1 burpee, pick up the six
  • Plank Jacks x 15 IC while we regroup

Mosey to the corner of the high school lot by the stadium, grab a lifting rock:

  • Curls x 20
  • Shoulder Press x 15
  • Triceps Extension x 10
  • Run the 400m loop around the wooded area
  • Rinse and repeat for a total of 4 laps (1600m)

Short Mosey to back side of high school

  • 30 dips on wooden benches
  • 20 step ups on picnic tables behind school
  • 10 derkins on wooden benches
  • 30 dips on picnic tables behind school
  • 20 step ups on wooden benches
  • 10 derkins on picnic tables

3 minutes left, fast mosey back to COT

Done!

A little over 5 miles in the books

MOLESKIN:

Great to see Atlas and Fuse Box at Swarm.  Atlas usually has Friday morning obligations and with a free morning didn’t take the easy way out and posted the full hour.  Fusebox fresh off his 10k Monday morning doubled up the distance this week and hit Swarm and got in about another 5 miles, well done.

My soreness from IPC (have fun tomorrow) is so bad I wanted to cry the entire 1 mile warmup.

There were ZERO squats or leg exercises today due to massive soreness from IPC and to keep those who are doing IPC tomorrow fresh.

Ice 9 and Wolverine had their own secret club meeting way out in front of everyone on the 4 corners

Wolverine was also laying on a “clutch” mat outside of the high school while doing big boys.  Not so clutch if that’s the COVID mat….

Hollywood picked the lightest lifting rock a good sized rock and killed it on the lifts/400m, or maybe he was just saying himself for that glory

Deflated may be running in secret with his third wheel gang but the man has developed some speed.  I was definitely chasing you today.  Hopefully your 5 item knee surgery goes well next Thursday and you can be back soon.

It was definitely a lighter crowd today with a lot of the Swarm regulars sandbagging in other workouts (you know who you are) or just completely no showing (TT, etc).

I know this is a Swarm backblast but I just wanted to say that although I am sore and tired from the IPC and IPC relay the IPC relay has been one of my highlights of F3 the past few months.  The second F alone makes it.  Getting together with 15+ guys every week to compete as a team and make fun of other regions has been pure gold.  If you’re not participating you’re missing out.  There are two weeks left and I hope to see you out.

Thank you for the opportunity to lead today.

ANNOUNCEMENTS:

  • Although it’s late I’m sure 9/11 has been on everyone’s minds today and everyone (especially with our transplants down here) has a different story of what this day means and has impacted their lives.  It’s been on my mind all and I hope we can lift up in prayer all those impacted men/women/families today.

A Tale of Two Neighborhoods

Watchtower is the closest AO to my home so it’s always a pleasure to post and Q at this site

Only 12 pax made it out on a beautiful 58 degree morning.  The post Labor Day hangover must have been going strong.

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

Warm-up:

  • Mosey a complete loop around the parking lot
  • Side Straddle Hop x 15 IC
  • Imperial Walkers x 15 IC
  • Merkins x 10
  • Mountain Climbers x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Stretch

The Thang:

Mosey to the start of interior road in front of the school.

Paula Abdul:

  • Up two lights for 5 Hand Release Release Merkins
  • Back 1 light for 5 squats with good form
  • Continue all the way to the far curb at the end of the road (7 or 8 lights I think)

Mosey down Waxhaw Indian Trail Rd. to the entrance of Brookmeade, the neighborhood with perfectly smooth perfect asphalt, and cross the road into the Wesley Springs neighborhood.

Mosey to Walnut Ridge Ct.

  • Mike Tysons x 10, run to end
  • Heels to Heaven x 10
  • Two sets but end with a third round of Tysons

Mosey to Farm Ridge Ct.

  • Shoulder Tap Merkins x 10, run to the end
  • Mountain Climbers (2 is 1) x 10
  • Two sets but end with a third round of Shoulder Tap Merkins

Mosey down Woodwinds all the way to Willow Ridge Ln.

  • Burpees x 10 (crowd favorite), run to end
  • Big Boys x 10
  • Two sets but end with a third round of Burpees

Mosey all the way back up Woodwinds

  • 10 single count speed skates at every light

Cross back over Waxhaw Indian Trail Rd. and Mosey to back of school, find some wall

  • 10 Merkins, 10 Donkey Kicks
  • 9 Merkins, 9 Donkey Kicks
  • 8 Merkins, 8 Donkey Kicks
  • Time was running short, mosey back to AO

Actually had about 90 second left

  • Flutters x 10 IC
  • Box Cutters x 10 IC
  • Freddy Mercury’s x 15 IC

Done!

About 3 miles for everyone

MOLESKIN:

Perfect morning out there today and if you missed it or another site you missed out.  The humidity is back tomorrow.

There is definitely a difference in the two neighborhoods Watchtower has to offer.  Brookmeade has wide streets and perfect asphalt and Wesley Springs has 24 grit asphalt perfect for ripping your hands and back.

It’s great to see some of the newer pax like Chatterbox post with such consistency and work hard, great job.

I felt the dirty looks when I called the burpees at the bottom of Woodwinds so I kept my head down to avoid eye contact and just started doing them hoping everyone would follow along which they did.

All in all, everyone did a great job staying together and working hard.  Smaller groups tend to be a little more cohesive sometimes, especially back in neighborhoods and worked out perfectly today.

Thank you for the opportunity to lead today.

Full Train on the Express

Late Entry from this past Tuesday on the Express:

12 pax decided to punch their boarding pass this morning.

1 mile warmup

The Thang:

  • Tempo Run
    • Complete the big loop around the campus of the high and middle school counter clockwise
    • Increase speed from the stadium to rudy’s shed and from the entrance of the middle school all the way to the high school entrance road
    • complete two laps, reverse and pick up the six
    • complete two more laps, reverse and pick up the six
    • cool down mosey
  • Done!
    • I think most people got around six total miles

 

Half and Half

BC pinged me a few days ago about leading tonight.  Speedbump immediately perked up and asked if he could plan the first part and I plan the second part so tonight’s event was a little half and half.

17 total tonight, 9 PAX and 8 2.0s

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

Warm-up:

  • Mosey around the front of the middle school back to COT
  • Side Straddle Hop x 15 IC
  • Merkins x 10
  • Mountain Climbers x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Imperial Walkers x 15 IC
  • Stretch

 

The Thang:

Mosey to the field behind Rudy’s shed while completing 5 Dry Docks at every other light pole

Speedbumps Starfish:

  • Start in the middle of the Starfish with 20 LBCs
  • Pick a corner with a cone and complete the exercise while coming back to the center every time for 20 LBCs
  • Complete two complete rounds
  • Corner exercises were:
    • SSH x 10
    • Burpees x 10
    • Big Boys x 10
    • Merkins x 10

Mosey to the sidewalk past Rudy’s shed leading up to the Middle School:

  • Skip from the first light pole to the next light pole
  • Bear Craw from light pole to sign
  • Mosey from sign to breezeway
  • Lawson Dips x 15 IC while waiting on the six

Breezeway Circuit:

  • Bunny Hop length of breezeway then run short sidewalk circle back to start
  • Crab Walk length of breezeway then run short sidewalk circle back to start
  • Bear Crawl length of breezeway then run short sidewalk circle back to start
  • If you have time complete another Bear Crawl circuit
  • People’s Chair along brick columns while we wait on the six
  • 10 Merkins, 10 Donkey Kicks, 10 LBCs, 10 second wall sit
  • 15 Merkins, 15 Donkey Kicks, 15 LBCs, 15 second wall sit
  • 20 Merkins, 20 Donkey Kicks, 20 LBCs, 20 second wall sit

Short Mosey to shaded area next to Middle school entrance, find some wall

  • 10 Merkins, 10 Donkey Kicks, 10 American Hammers (2 is 1)
  • Continue but with 9 of each exercise all the way to 1

Mosey back to COT for 3 minutes of cool down stretching

  • Jimmy’s, center, left and right
  • Upward Dog
  • Downward Dog
  • Side Stretch
  • Time!

Done!

MOLESKIN:

Tonight was a scorcher.  I don’t know what the heat index was but it was up there.  My hands felt like they were melting while doing the mountain climbers on the asphalt.

Great to see all the 2.0s out tonight.  Welcome 2.0 FNGs Hammy (w/ Two Hand Touch) because he loves Hamilton and Ruckin (w. Chatterbox) because he was talking during the workout about how his backpack is so heavy while walking around the halls of school.

That grass by Rudy’s shed is pure heaven in the evening.  Soft, lush, and parts of it are shaded.  Definitely need to use that more often.

Everyone did a great job staying together and working hard.  It was cool to see the 2.0s take the sprint on the home stretch back to COT as a group to beat their dads, that’s what it’s all about.

Pizza guy showed up right on time at 6:20 to deliver some dinner for the 2.0s and PAX.

Thank you for the opportunity to lead today.

ANNOUNCEMENTS:

  • 1 year anniversary this Monday at Cuthbertson. Three workout options to choose from:  MASH style, bootcamp, or 5k.  A little something for everyone so come on out.

Waxhaw Express Tuesday Edition

Another week, another round of speedwork.

6 pax

Dasher led us on 850m – 900m repeats x 6 after a mile warmup and mile cool down.

Kudos to Premature for getting outside his comfort zone today.  He initially said he couldn’t run the repeats faster than an 8 min mile and then proceeded to be challenged and ran the last two at low 7’s.  Well done!

We constantly have these “lies” in our head that tell us we aren’t good enough, fast enough, worthy.  Sometimes, as in the case, it’s a matter of pushing the boundaries and teaching yourself to be comfortable being uncomfortable for growth.  That’s what it’s all about.

Not to fifty!

  1. That wasn’t the planned “theme” of today’s workout.  However, after I realized we were finishing another set of exercise (burpees) ended up being 50 I kept thinking of that line from The Princess Bride.

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

Warm-up:

  • Mosey around high school lot to parking lot behind school.
  • Side Straddle Hop x 15 IC
  • Imperial Walkers x 15 IC
  • Moroccan night clubs x 15 IC (this is where Recalc starts chirping…”
  • Merkins x 10
  • Mountain Climbers x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Stretch

The Thang:

Mosey to the speedbump that begins the road to the Globe.  As Goodfella exclaimed, “every workout begins here”.

Paula Abdul:

  • Run up two street lights: 5 burpees
  • Back one street light: 5 speed skaters (2 is 1)
  • All the way around the globe.
  • BC called some plank exercises while we wait on the six

Long Road that goes past the front of both schools:

  • 10 Heels to Heaven at every light on the left and at the end (7 stops = 70 total)

Mosey to the alleyway and grab some wall

  • 5 Merkins, 5 Donkey Kicks, 5 LBCs, 5 second wall sit
  • 10 Merkins, 10 Donkey Kicks, 10 LBCs, 10 second wall sit
  • 15 Merkins, 15 Donkey Kicks, 15 LBCs, 15 second wall sit
  • 20 Merkins, 20 Donkey Kicks, 20 LBCs, 20 second wall sit

Long Road that goes past the front of both schools back to the globe:

  • 10 Lawson Dips (Dips off the curb) at every light on the right and at the end (7 stops = 70 total)

Paula Abdul from the Globe back to the speedbump behind the high school:

  • Run up two street lights: 5 burpees
  • Back one street light: 5 squats
  • All the way to the speed bump.
  • plank jacks and six inch plank jacks while we wait on the six

Mosey to high school lot

  • War Hammers x 11 IC
  • Run across lot
  • Mike Tysons x 10 IC
  • Run across lot
  • War Hammers x 10 IC
  • Run back to AO
  • Mike Tysons x 10 IC

Done!

About 2.5 miles in the books

MOLESKIN:

Today was a little lighter on the miles for my usual Q but I feel like we got at least 50 of exercise except for the Mike Tysons and War Hammers at the end due to time.

Tanyatine is a speed skating pro, if you’d like to see how to properly perform the exercise just watch him.

Apparently Recalc does not approve of warming up the shoulders with Moroccan nightclubs before performing a bunch of shoulder exercises.  He also thinks a proper burpee is not just a clap at the top but it must be an exaggerated loud clap (that will cost you an extra .5 seconds on the IPC)

Had a lot of exercises to get through today and everyone pushed through, made the reps count, and did a great job, Goodfella is a burpee machine and BC held his own despite his scientifically proven height disadvantage on burpees.

Thank you for the opportunity to lead today.

ANNOUNCEMENTS:

  • Christ Closet moving day is THIS SATURDAY after IPC and bootcamp. Your legs may be dead but you can lift a box and move it.

The Fully Loaded Express

Late Post from last week, August 11, 2020

The Waxhaw Express took off today with an attendance record, 12 in attendance.

Today was also a field trip proctored by Tool Time who wanted to re-create that nostalgic experience from back in May.

The workout that day was (200m/200m recovery, 200m/200m recovery, 400m/400m recovery) x 4

Today the goal was to repeat that May workout but try to get in 5 sets.

Some did, some didn’t, but all worked hard.

Great job to all who came out.  Waxhaw Express is a great opportunity to push yourself and get faster.  It’s open to all and it was great to see the larger than normal numbers.

The Express Takes a Different Track

The Waxhaw Express can be a lot of things.

It can be your Tuesday morning dose of speed work.  It can be at CMS one week and New Town Elementary the next.  Maybe one day it will make it to Briarcrest but the support for the track extension has not panned out.

Either way, after the 800m repeats with bricks at Ignition yesterday, the thought was to mix it up a little bit and get some base miles and then a kettlebell workout.

So, that’s what we did.  5 miles at a moderate pace followed by 4 kettle bell or dumbbell stations:  Shoulder Press, standing row, squats, curls.  All stations x 20 reps and rotate.

Good fellowship on the run and during the station work.

Transporter’s shed is back open for business thanks to school back in session and is in tip top shape.

Stay safe out there and be careful right now with people’s schedules changing there might be new or more traffic on the roads or in the parking lots in the morning.