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!
Frozen Bells
Today was my VQ for Cowbell thanks for the heads up on the Q Gerber, better late than never
Gerber insert:
Warmup: Stretch, Cowbell Swings
The Thang
Kettle Bell Swings
Sprint
Chest Press
Sprint
Lawn Mowers (L) then R
Sprint
Cow Bell Triceps Extensions
Sprint
Merkins/Planks
Sprint
Push Press
Sprint
Kettle Bell Lung Pass
Sprint
Moleskin
3 guys showed for the pre-run, you can guess the three, and NO dasher was not one of them 😊
10 guys showed up in the cold 28 deg weather ready to swing some cow bells!
Everyone pushed hard and did a great job, there was a lot of moo’ing in the background though specifically from the reindeer.
Shoutout to Popeye for coming out to Express and Cow bell really pushing himself great job!
Shoutout to O69, Bluescreen and Schneider for coming out and pushing themselves as well.
No Ice your not on the list you’re a different breed and should be 30 something years old on paper!
Great job Zin, was kind of quiet today not sure if you were out of breath or what but great job pushing yourself!
And good job to the rest as usual keep pushing yourselves as it makes us all better, stronger and faster! Beach season is right around the corner.
Ok, Let’s Start Over
The Pax:
Except for Wolf:
DiCCS:
First Called Exercise:
The Pax at 6:31
Hey Wolf, do you wear a watch?
So how are you going to know what time it is? Wolf to Mad Dog:
Mad Dog worriedly looking at his watch the whole workout:
Wolf giving instructions about how to count off exercises:
Blue Screen:
Wolf:
Blue Screen:
Wolf:
Everyone else:
and….
C3PO trying to find everyone and coming in late:
Then C3PO when he realizes he’s next on the counting chopping block:
and now has to count…..
Wolf:
Then Everyone else when it was time to start with them:
Meanwhile, Shop Dawg 15 minutes into the workout:
Along with Sugar Daddy, Twinkle Toes, and Premature….
Short Mosey to the Road for exercises while Premature, Twinkle Toes, Sugar Daddy, and Shop Dawg pull in 20 minutes late:
Mosey back to the breezeway, the Pax when it was time to count again:
Wolf:
Wolf’s instructions during wall sits about hands touching thighs:
Or he would call out:
Blue Screen to Gerber:
Then backwards balls to the wall was called (so butt to the wall?), most of the PAX:
Except for Dasher and C3PO:
Almost done, just enough time for a few head bob Merkins:
Wolf:
and you guessed it:
Final Mosey to COT:
Wolf at COT:
and
The Pax in response:
But since it was now over, the pax:
Then off to Coffeeteria:
OG Day at Cerberus
A few days ago Zinfandel called me because he was scared to Q Cerberus his parents were coming into town last night and needed a Q sub. Cerberus is always a fun site to Q with all the options (two parking decks, back streets, dangerous road crossings, the Rea Farms green space, LOTS of parking lots, etc.) so the decision was easy.
The weather forecast looked spotty, 80% chance of rain but Cerberus has decks so who would show?
4 pax from varying regions initially converged on Waverly, 1 to come later
Disclaimer was given
Warm-up:
- ½ mile mosey around Waverly to the smaller gated parking deck while Ice9 keep worrying about how far away were going in case the rain came down harder
- SSH x 10 IC
- IW x 10 IC
- Jimmy Dugans
- Calf Stretch
- LBMC (little baby mountain climbers)
- Glidah stretch
The Thang:
FIRST PARKING DECK:
4 corners
- 4 laps, 4 corners, 5 x each exercise at each corner
- 1st lap — Burpees, LBCs, LBCs, LBCs
- 2nd lap — Burpees, Burpees, LBCs, LBCs
- 3rd lap — Burpees, Burpees, Burpees, LBCs
- 4th lap — Burpees, Burpees, Hey here comes Snowflake, Burpees, Burpees
SECOND PARKING DECK:
- Mosey to big parking deck behind hotel
- At bottom of first ramp
- 5 Dry Docks, 5 Flutters (2 is 1), run to the top of the ramp and back
- 10 Dry Docks, 10 Flutters (2 is 1), run to the top of the ramp and back
- 15 Dry Docks, 15 Flutters (2 is 1), run to the top of the ramp and back
- 20 Dry Docks, 20 Flutters (2 is 1), run to the top of the ramp and back
- Mosey to bottom of second ramp
- 5 T Merkins, 5 Donkey Kicks, 5 Big Boy Situps, run to the top of the ramp and back
- 10 T Merkins, 10 Donkey Kicks, 10 Big Boy Situps, run to the top of the ramp and back
- 15 T Merkins, 15 Donkey Kicks, 15 Big Boy Situps, run to the top of the ramp and back
- 20 T Merkins, 20 Donkey Kicks, 20 Big Boy Situps, run to the top of the ramp and back
- Mosey to bottom of third ramp going to the top of the deck
- 5 Mountain Climbers (2 is 1), 5 Heels to Heaven, 5 Lunge Walks, 5 Squats, run to the top of the ramp and back
- 10 Mountain Climbers (2 is 1), 10 Heels to Heaven, 10 Lunge Walks, 10 Squats, run to the top of the ramp and back
- 15 Mountain Climbers (2 is 1), 15 Heels to Heaven, 15 Lunge Walks, 15 Squats, run to the top of the ramp and back
- 20 Mountain Climbers (2 is 1), 20 Heels to Heaven, 20 Lunge Walks, 20 Squats, run to the top of the ramp and back
- Mosey back to COT
- Done!
- 4.5 miles covered, whoa, didn’t mean for that to happen
MOLESKIN:
What a great site. Parking decks are non-existent in the Haw so it’s fun to have the ramps to run on every now and then. They were part of the weinke regardless of the weather but it worked out today even though the rain was only a light sprinkle at best.
Towards the end of the first parking lot set Snowflake popped out of nowhere. At first YHC thought we were getting lapped by Alf or run up on by a security guard.
Small workouts are great sometimes. Today was no exception. Nowhere to hide.
Talk about some OGs. Ice9, Snowflake, Alf. That’s a heavy hitting trio of hard work and trying to keep up.
Swimmers is always pushing the envelope. He also has a very keen eye and quickly noticed the tampon on the ground in the otherwise clean parking deck.
There were no rests today with this group, maybe that’s why were able to get through everything and still make it back to COT at 6:15am on the dot.
ANNOUNCEMENTS:
- Prayers for Jennings Palmer as he treats his pediatric cancer in Memphis. Prayers for his strength and healing. Prayers for his medical providers, family, and support system.
- Waxtravaganza is TOMORROW! Leaves from the Floater parking lot at 7:00am for ruckers/walkers and 7:30am for everyone else. See you there!
Fartleks > Fartsack
What’s a Fartlek?? What’s a Fartsack? Which is better? Well, we all know what a fartsack is. Some more recent than others (BC). That being said, you’re only as good as your last post and while a fartsack feels good when the alarm goes off at 4:30am, it doesn’t feel good when you roll out of bed and know you missed a workout at 7:30am.
Fartlek, which means “speed play” (not the speed play most PAX are probably used to) in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long-distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.” (Thanks Wikpedia).
With the call out yesterday for all those with a desire to get faster to come out 16 pax hopped aboard the train this morning.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey behind school to HS parking lot
- SSH x 10 IC
- IW x 10 IC
- Jimmy Dugans
- Glidah stretch
The Thang:
5-4-3-2-1 and 4-3-2-1 Fartlek
SET 1:
- Hard 10k pace for 5 minutes
- Recovery run for 3 minutes and collect everyone
- Hard 10k pace for 4 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 10k pace for 3 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 5k pace for 2 minutes
- Recovery run for 1 minute and collect everyone
- Hard 5k pace+ for 1 minute
Recovery run for 5 minutes
SET 2:
- Hard 10k pace for 4 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 10k pace for 3 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 5k pace for 2 minutes
- Recovery run for 1 minute and collect everyone
- Hard 5k pace+ for 1 minute
Recovery run for last 5 minutes
Finished! I think everyone had somewhere between 4+ and 8+ miles
MOLESKIN:
The Fartlek workout can be great for large groups and varying speeds (which we had today) because the goal isn’t distance, but time. With the middle school loop and the COT parking lot acting as an equalizer we could have 16 pax of varying speeds finishing each rep at about the same time.
Awesome to see 16 people at Waxhaw Express. Great to seeing Bypass, Loafer and Flanders continuing to come out and put in the work.
Solid group as always with the “Antelopes”. They are getting faster every week. It shows how having a group to keep you accountable and push can and will make you better (and not just more physically fit).
Welcome Red Tape and Ex Lax to Waxhaw Express. Keep coming back!
Great to see Fuse Box and Posse out today pushing themselves.
Hurry, TT, and BC killed it today as usual. Well done and thanks for the push, especially on that last sprint BC.
If you are on the fence about coming out to Waxhaw Express, come on out. You can’t get faster and can’t improve without getting uncomfortable. If this type of workout is outside your comfort zone that it may be just what you need. See you there!
Announcements:
Blood drive is January 30th from 9:00 until 1:30. Use the link below to sign up and post it across your social media channels (I’ve found in the past that neighborhood facebook pages tend to bring in the highest number of signups). If you haven’t seen this posted in your neighborhood, take a minute to go post this up now please.
- https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
Wax-Travanganza: CSAUP event (Completely Stupid And Utterly Pointless)
- Saturday Feb 6th
- Starting and ending in Downtown Waxhaw
- Great opportunity for 1st F (about 3 hours of working out)
- Great opportunity for 2nd F (Waxhaw Taphouse opening early for us after the workout)
Lower the Gates
It finally happened. The gates were lowered, the drawbridge extended and Waxhaw Express took a field trip to the Crests of Briar. Why? Because the only time that worked for most of the pax that would attend was still 5:15am, they live in the CofB, and change of scenery is always nice. Would anyone care? Would anyone come?
Well, 5 pax (including 2 non-residents) craved the earlier start time and need for speed
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey around Brutus’s block and all the way down Laurel Hill to the house with about 100 old school plastic blow mold decorations
- SSH x 15 IC
- IW x 15 IC
- Jimmy Dugans
- Calf Stretch
- Glidah stretch
- LBMC x 20
- Toy Soliders
The Thang:
Laurel “Hell” Segment:
- .25 mile uphill to the entrance of CofB
- Hard pace up the hill
- Slow Mosey back down
- Repeat x 5
- Mosey down Radcliffe to the top of Wynhurst
Wynhurst Segments:
- ½ mile from one end of Wynhurst to the other
- Hard pace the entire length, mosey back for six to finish together
- 30 second breather
- Repeat x 4
- Mosey to the top of Radcliffe
Buckeye Block Segment
- Another ½ mile segment
- First two sections are downhill
- Last two sections are uphill
- One time then slow mosey back to start
Finished!
MOLESKIN:
Awesome to see Loafer and Flanders at Waxhaw Express. First of many trips aboard I assume. They are training for a half marathon and a good speed workout every week will surely help their training. Their goal was 4-5 miles today and I think they both got over 6. Great job.
Hurry and TT killed it today as usual. My goal during these workouts is to not get dropped….. too badly.
If you are on the fence about coming out to Waxhaw Express, come on out. You can’t get faster and can’t improve without getting uncomfortable. If this type of workout is outside your comfort zone that it may be just what you need. See you there!
The True Burpee Mile™
Why has no one ever replicated the True Burpee Mile™ successfully?
Because it’s impossible.
Not really, but Champion Forest is set up perfectly with a mile from top to bottom with 20 stops along street lights. No back and forth, no laps, just one straight shot of pure misery.
9 pax decided 52 degrees, foggy, and 100% humidity (not a joke) were perfect running conditions
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey long way around the back of the school to the drivers ed lot
- SSH x 20 IC
- IW x 15 IC
- Moroccan Night Club x 10 IC
- Jimmy Dugans
- MC x 10 IC
- Glidah stretch
- Calf Stretch
- LBMC x 20
The Thang:
Mosey to the Beginning of Champion Forest for the True Burpee Mile™:
- It’s simple and it’s miserable
- Start at the entrance with 5 burpees
- 5 burpees at the next 19 street lights all the way to the end of Waynewood which is exactly a mile
- 100 burpees / 1 mile
- BOOM
- Mosey up Dobson through the woods, past the cemetery into Lawson
- Spotted three of the LRC guys, asked them to join and were dissed
- Start at the top of Methodist Church Lane
- 10 squats
- Run to bottom, 10 Big Boy Situps
- Rinse and repeat for a total of 3 sets
- Mosey up Southern Trace to intersection with the end of Lawson Dr.
- “Straight Outta Lawson” segment
- 2/3 of a mile downhill with a brutal uphill to Mill Chase Ln
- Circle back for the six
- Mosey to island in front of crazy cabin guy
- Heels to Heaven x 10 IC
- Mosey to benches in front of Middle School
- 10 Derkins
- 20 Step Ups
- 30 Dips
- Hot lap around entire parking lot
- Two laps
- Mosey back to start
Finished!
MOLESKIN:
This workout had it all:
- A “Deadwood” opening mosey that took off for about a mile
- The “Glidah” stretch which is still hanging tough as a top 5 called warmup exercise
- The True Burpee Mile™
- Fog
- Dark woods and running next to a cemetery
- A run in with the LRC biker gang (with them scampering off)
- Strava segments
- Running on Cuthbertson Rd.
- Taunting of Crazy Cabin Guy (Easy Button)
- Over 5 miles covered
- Zero site Qs in attendance
Great job on the True Burpee Mile™ everyone. It’s an Ignition classic and the setup is hard to duplicate. Glad to initiate Hurry, Tool Time, and Tuck, y’all are official now.
Hurry tied for first on the “Straight Outta Lawson” segment which sounds great, and it is. However, he completely stopped and basically took a smoke break (and maybe even a nap) one street too early until he realized he had another street to go. No doubt he would have taken it easily.
Tool Time, Bottlecap, and Easy Button also put in top 5 segment times, Waxhaw is getting fast.
Welcome Tuck to Ignition. I think this was your first Ignition post. Passport stamped and well done.
It’s good to see Deadwood and Rubbermaid back at Ignition. They were apparently so happy to see each other as well because they stuck together the whole workout.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
- Briarcrest Turkey Trot 5k and 10k are this Thursday. The 10k starts at 8am-ish and the 5k starts at 8:15am-ish. Not too late to join and it’s for a great cause. DM Chicken Little for more info.
A Dinner With All the Fixins
Post 50 year rainfall event and still having some light rain. Would anyone show to the hottest Thursday night meal ticket in town? Well, the big dogs still have to eat.
8 pax and 2.0s decided against table scraps and came to the big boy table for a full helping of all the goods and all the trimmings.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey to the covering in front of the middle school
- SSH x 20 IC
- IW x 20 IC
- MC x 20 IC
- Jimmy Dugans
- Glidah stretch
- LBMC x 20
The Thang:
Mosey to the breezeway:
- Broad jump the length of breezeway, then run the short lap back to the beginning
- Repeat with forward crabwalk, then backwards crabwalk, then bear crawl
- Hold decline plank on column while waiting on the six
- Mosey to the covered stairs
- 10 Big Boys, broad jump up the steps, lunge walk two poles, run to wall by school for 10 Donkey Kicks, run down path for 10 Mike Tysons, then back to the beginning for a burpee to correspond to the lap you’re on
- Repeat for a total of 4 laps
- Flutter Web:
- 1 Flutter IC, 1 American Knockout IC, 2 Merkins
- Continue to 10 Flutters IC, 10 American Knockouts IC, and 2 Merkins
- Mosey to Rudy’s Shed
- Wall sit for 15 Air Presses IC, 15 Jabs IC
- 10 Air Presses IC, 10 Jabs IC
- 5 Air Presses IC, 5 Jabs IC
- 10 wall shoulder taps IC
- Paula Abdul back to AO
- Run up two lights for 2 burpees
- Run back 1 light for 5 squats
- Continue all the way back to start
Finished!
MOLESKIN:
You’ve seen the reviews on Yelp, Open Table, Zagat, and Google. The perfect reviews across the board speak for themselves. We have yet to have someone leave hungry and unsatisfied.
Floppy Disk enjoyed the fixins so much we may have to consider branded bibs.
C3PO and T1000 were so eager for larger portions they left Johnny 5 at home so they could get more.
Baio may be a cheapskate and continually taking advantage week after week of the “kids eat free” with Guinness but the results are paying off as both father and son are looking healthy and well fed.
Wrigley has taken the role of calling out patrons who order more food than they can eat and is about to start charging for leftovers.
The more Speedbump eats the more he talks. If you’ve been there lately the eatin is good.
Chatterbox and Ruckin were missed tonight, they’ve been regulars lately but if they miss another week their standing reservation might get cancelled.
Blue Screen was also absent tonight. Maybe he’s upset dinner is being served after 4pm or maybe he got lost on the way there with his 2008 Rand McNally special. A silver alert has been issued and we hope to see you back next week.