DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Loveseat:
The Ottoman:
Extra Credit!
Done!
MOLESKIN:
This morning was a burner, no pun intended!
Great way to start off the week, thanks Bango.
Keep perspective in mind this week gents, you can do this.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warmup
– 0.25 Mile – Mosey
– 15 x SSH
– 15 x Merkin
– 15 x Imperial Walkers
– 10 Count – Calf Stretch Each Side
– 10 Count – Upward Dog
– 10 Count – Downward Dog
Unit Two
Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Burpees
– 20 x Jump Squats
– 30 x Air Presses
Meltdown
Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Merkins
– 20 x American Hammers (2 is 1)
– 30 x Flutters (2 is 1)
Evacuation
Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Big Boy Sit-ups
– 20 x Bear Crawl
– 30 Count x Plank
Fallout
Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Dry docks
– 20 x Heels to Heaven
– 30 x Monkey Humpers
Extra Credit
– 0.25 Mile – Mosey
– 10 x Burpees
– 20 x American Hammers
– 30 x Flutters
Done!
MOLESKIN:
Unit Two to start off was the worst!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Done!
Name-o-rama and Speed Bump took us out in prayer today.
MOLESKIN:
This morning was tough. The 50 burpees to end the second set was brutal.
Great work Nails pushing through.
Good job Speed Bump and Orkin running the 1/8 and 1/4 out and back and riding the mile loops on their bike.
Saw a flyby of Deadwood towards the end of the workout and saw Chastain and Brutus having some alone time on Brutus’s back porch while running by.
DiCCS – don’t sue your parents….
Tonight’s fine dining menu featured:
Antipasti
1/4 mile jog
SSH x 20
Imperial walkers x 20
Mtn climbers x 20
Plank/6 inch/plank hold x each 15sec
Calf stretch
Primi
Sprint 100 yards & 10 Bombjacks
Sprint 100 yards & 10 merkins
Complete 5 sets of each
Run 1/4 mile
Secondi
Ab Time – between each exercise Bear Crawl 10 yards
20 x LBCs
20 x Gas Pumps
20 x Box Cutters
20 x Flutters
20 x Rosalitas
20 x Heels to Heaven
20 x Freddy Mercury’s
20 x Big Boys
1/4 mile run
Dolci
Time to take a load off and find a seat, ledge or bench for a Derkin & Dip Web – 1 x Derkin & 4 x Dips
Add 1 & 4 reps to each round, finish at 10 & 40
After Dinner Cocktail
20 x Low Slow Squats and a 1/6 mile mosey
20 x Hip Dips (10 each side) and a 1/6 mile mosey
20 x American Hammers and a 1/6 mile mosey
10 x Burpees and a 1/6 mile mosey
DONE!
All came hungry, all left tired, and with an Ice Pop and a Juice Box, success!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up
1/2 mile mosey
10 x SSH IC
10 x Imperial Walkers IC
10 x Plank Jacks IC
10 x Mountain Climbers IC
Calf Stretch
10 x Merkins
Upward dog hold 10 count
Downward dog hold 10 count
Pasta Party
10 x shoulder taps (2 taps is 1) & then 10 x Merkins
Flip over in reverse plank and hold for 10 count, stay in reverse plank and do:
10 x knee ups & then 10 x straight leg raises (10 each leg)
Rinse and repeat – 3 sets total
Burpee Mile – Start with 10 burpees, run 1/4 mile, 10 burpees then 1/4mi, etc until 1 mile and 50 burpees completed.
Captain Therkin – Big Boy Situps x 1 : American Hammer x 4. Increase by 1/4 each set up to 10/40 with 5 merkins between each set.
Run 1/2 mile
Shoulder Web – Mike Tyson x 1 : Donkey Kick x 4 (without wall). Increase 1/4 each set, up to 10/40.
– got to 4/16 then ran 2 sets of 100 yard sprints with mosey back
– picked back up at 5/20 and did 6/24 then ran 1 set of 100 yard sprint with mosey back
– picked back up at 7/28 then ran 1 set of 100 yard sprint with mosey back
Time!
MOLESKIN:
Great workout, thought we were going to have a flyby by someone but they got about 50 yards from our Captain Therkins in the street and pulled a hard U-turn.
With the 18ft wide streets of the Crest social distancing was observed at all times.
Great work and ready for some TO GO dinner later!
In honor of Rudy’s grandfather turning 90 tomorrow, he developed this simple Weinke.
No Warm-Up, we have things to do
Thang
Map out a 5K (3.1 miles) in your hood. At mile marker 1, 2 and the finish line complete the following exercises. If completing with others (with proper social distancing), circle back for 6 and complete the pain station as a group. They are:
(3) Burpees
(25) Squats (the ground was too wet and it was still misting rain)
(30) Derkins
(90) Rocky Balboa’s (AKA curb kick or Riverdance. Start near a curb or other raised element, and with a barely rhythmic motion, alternately tap the toe from each foot on the curb.) 2 is 1 so 180 single toe touches
Keep running and after the 5k and complete the burpees, squats, and derkins at mile 4 but ditch the Rocky Balboa’s.
MOLESKIN:
Since today’s workout was mostly running Nails and I started from our respective homes. The entire North side of the Crest was covered by all . Speed Bump joined in on the exercises but did the mileage on his bike today.
I also did not realize the Rocky Balboa’s were ONLY supposed to be done at 3.1 miles, not at mile 1 or 2…. OOPS, those things sucked!
Great job everyone!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey ½ mile
Warm Up:
The Thang:
Ab Web
Still some time left
Done!
Name O Rama
Great job taking us out Nails!
MOLESKIN:
Great workout, thanks for the WOD suggestion Smithers.
Saw a flyby of Fuse Box during out workout today and some other guy I’ve never seen in our neighborhood, ever.
Keep perspective in mind this week gents.
Since Monday is usually an Ignition or Flash day the easy fix for those who want to do Ignition is to add a 2 mile prerun on the front end of the virtual workout
2 Mile solo pre-run w/ a Zinfandel flyby at mile 1. Nice to see someone else out there in the gloom. With about a half mile to go Nails passes by on the bike headed to Virtual Flash.
Head back to to the new everyday COT (my driveway) to meet up with Speed Bump and Nails for the Cock-a-doodle-doo.
Diccs
Warm up
Slow mosey .25 miles
Spread out (10′ or more is preferred in the Crests) for 15 low slow squats , 15 imperial walkers, calf stretch, 10 Merkins, 10 Mountain Climbers
The Thang:
Find a .25 mile stretch triple nickel ( 3 exercises/ 5 times) running does not count
10-Jump Squats—5-burpees —10-bomb jacks
(At start of quarter mile 10 jump squats , halfway 5 burpees , at end 10 bomb jacks turn around rinse and repeat 4 more times).
Hip Dips – 10 on each side
Mosey .25 mile
Walking lunges – 20 then 3 burpees, 15 then 3 burpees, 10 then 3 burpees, and 5 then 3 burpees
Mosey .25 mile
Jack Webb 1 Merlin 4 air presses – 2 merkins 8 air press ect.. get to 6 merkins and 24 air-presses
Mosey .25 mile
Finish the Webb picking back up at 7 merkins and 28 air-presses get to 10 merkins and 40 air-presses
Mosey to COT and finish with ab work:
1 burpees, 4 big boys , 8 heels to heaven , 12 second elbow plank
2 burpees, 8 big boys , 12 heels to heaven , 16 second elbow plank
3 burpees, 12 big boys , 16 heels to heaven , 20 second elbow plank
.2 mile hard mosey to finish strong.
DONE!
Name-o-rama
Cradle to grave
A few guys from the Crest decided to meet up for an unofficial workout at the Briarcrest Clubhouse today.
Due to rain this morning an audible was made for an unofficial meet up at 1pm after lunch.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey from the clubhouse to the intersection of Laurel Hill and Radcliffe to begin a preview .45ish loop of the upcoming course. Ran the Laurel Hill/Brynmar/Avalon/Radcliffe loop explaining the four corners of 8 exercises:
Warm Up:
The Thang:
First Loop
Second Loop
Two Loops equals 1 round, goal was 4 rounds.
MOLESKIN:
This one was a burner. Not sure if it was the humidity, the daylight which made it seem awkward, the neighbors driving by with quizzical looks, Zinfandel spying on us from his bubble, or Brutus filming us from his front sidewalk.
Some got in all 4 rounds and for those that didn’t came close. With a longer loop that included a decent sized uphill portion made this course a tough one. Everyone got in between 3.75 and 4.5 miles, well done!
The PAX numbers were purposely small (5) and everyone did a great job of staying 10+ feet apart and using different parts of the street and corners of the intersections.
It was great to see everyone from afar and know that I would not have pushed myself nearly as hard if the other 4 guys weren’t out there so thanks.
Also, being in the house all day gets pretty batty so this was a much needed break and detour.
Good to see Minute Man out there this morning. Hopefully we will see more of you see the workouts are temporally and unofficially in walking distance.
ANNOUNCEMENTS:
Mid 40’s, clear skies. Couldn’t ask for a better start to March and 15 PAX apparently agreed.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Time to move as the goal was to keep moving today and log some miles.
Mosey down the front road to the side high school lot.
Mosey up to the light to cross Cuthbertson. Random bus exiting at the same time. Safe, orderly crossing of Cuthbertson Rd.
Time for the Burpee Mile. Mosey down Waynewood to the intersection with Dobson
Mosey to the pool parking lot on Dobson
Mosey back to the Waynewood and Dobson intersection
Safely cross Cuthbertson (this time)
Done!
MOLESKIN:
I love Champion Forrest for Ignition. Usually low traffic (although today seemed a bit higher than normal), is uphill both ways, and is easy to gauge distance due to it’s symmetrical layout.
Perfect day to log some miles which was great for Foundation and Smithers because they have been slacking in that department lately. Great job both of you. Not sure I would have posted at Ignition if I had run a half marathon 48 hours earlier.
Goodfella, Bottlecap, Glider, Legal Zoom, and Carb Load looking strong out there and in the front pushing all morning.
Mad Dog peaced out after the Waynewood/Dobson loop but since he made it all the way through Champion Forest, we’ll still give him credit for the post.
Dasher, Recalculating, Zinfandel, Deflated, and Rubbermaid were all killing it out there today as well.
Easy Button was hanging out mid pack but it’s cool. We know how you roll show up when it’s time to race.
3/5ths of the Waxhaw Express team made it out to post today. Hollywood has an excuse being at Great Wolf Lodge. But Deadwood? Texted me mid workout that he overslept. At least that didn’t happen last Saturday as I would not have wanted to run the Rooster as a 4-man team.
Seriously, great job everyone. No way this group could have collectively logged that many miles with those same exercises within an hour a year ago. Just wouldn’t have happened. As a region we are continually pushing ourselves and getting stronger. Well done.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS: