Downrange at the Forge at Crofton Elementary School.
This was a running specific or run heavy workout that’s 45 min. We did the loop around the parkway/golf course. Got in around 5 miles with four stops for Merkins x 25.
Great group of guys lead by Chew Toy. He moved to the area from Toledo and their strong F3 presence.
Goes to show how one guy can lead the charge to build an area. They have 7 workouts a weeks now and are growing. While running with the pax every time we passed a sad clown they would yell (and I mean yell), “Free men’s workout every Tues and Thurs at the Elementary School, 5:30am”. It would have made Posse and Rubbermaid proud. The cool thing is that TWO of the seven pax at the workout that day had been recruited by the very same method running by themselves in the morning in that neighborhood. Don’t be bashful about giving away what we have freely been given.
I’ve been wanting to try out Prestige World Wide (PWW) in Metro for a while. Sometimes they run the muthaship, so was hoping it was one of those mornings. It was not. So, I posted at 5:30am at the Dowd YMCA uptown this morning.
Here is my recap:
DiCCS
Disclaimer
Opening Mosey
Stretch
Circle back for the Six
Wait for others and do Mary
Cross streets together
Yell “car back”
run on sidewalks
Cross at lights
Wear headlamps
Don’t drop other pax during the workout
Wait for dropped pax to return before counting off and name o rama
That being said, it was a great workout, very tough and challenging. Multiple parking decks and running through South End is awesome. If you want to go to a workout that starts, continues, and finishes like Ice9 at Floater last year, this is your workout. Buckle up and have fun, these guys are fast.
Mad Dog and Zin, don’t go to this workout, your head would explode.
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
The Thang:
Run to the tables behind the middle school
Dip Web
Run along back of school to the path
Grab a rock
Mosey to COT for Heals to Heaven / Flutter Web
Run to next corner of lot
Run to next corner of lot
Run to next corner of lot
Run to next corner where we started
Run to front of Middle school
Run Back to COT
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
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
Workout:
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!
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
Mosey back to the path that leads to Rudy’s Shed
Mosey to the rock pile behind Rudy’s shed, grab a lifting rock
Starting to rain a little more consistently, thunder and lighting, mosey to covered breezeway on side of high school
Really raining now
Horizontal rain now
Still horizontal rain
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
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:
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:
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:
The Thang:
So today, rather than make it mileage specific, we did:
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.
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:
Mosey to side of HS breezeway stair area.
Mosey to wooden benches
Mosey back to side of middle school
Mosey down to Rudy’s Shed
Done!
GREAT JOB EVERYONE! As always, love to see the Dads and 2.0s out working hard.
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
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:
Mosey w/ blocks down the path to Rudy’s Shed:
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:
Same idea back the other way
Same idea back the other way
Same idea back the other way
Hot Lap around the lower lot
Hot Lap around the lower lot
Mosey with block to traffic circle
Mosey with block down path to sidewalk
Mosey with block down sidewalk to Rudy’s shed
Almost there!
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…