DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
The Thang:
Mosey to the speedbump that begins the road to the Globe. As Goodfella exclaimed, “every workout begins here”.
Paula Abdul:
Long Road that goes past the front of both schools:
Mosey to the alleyway and grab some wall
Long Road that goes past the front of both schools back to the globe:
Paula Abdul from the Globe back to the speedbump behind the high school:
Mosey to high school lot
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:
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 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.
(Pre-Disclaimer: Speed Bump’s typing skills are developing so he wrote his back blast and I am typing it up for him. Also, the workout was 100% designed by him and this is after his original plan was not working out last night and he had to create something new.)
Today was my first official Q.
For today I made a wheel of unfortunate pain with 8 different exercises.
I cut out and made a wheel, colored it, and labeled it with exercises.
When I tested it yesterday it was off balance and landed on “triceps extensions x 10” every time.
I didn’t think that would go over very well so I made a new plan last night.
Don’t worry, my wheel of unfortunate pain will be there for my next Q.
The stars were out, moon was full and bright, and great weather this morning.
There were 23 this morning. Most were for Chiseled, some were for MASH.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety) about 90 second before 5:30.
Mosey to the cinderblocks for those who needed one, mosey back to start
Warm-up:
The Thang:
Mosey back to Start
Done!
MOLESKIN:
Good job Glidah and Deadwood. I gave the chain of pain to Glidah
I like F3 because it is fun and all the guys are funny. I also like F3 because I just like to workout.
I like to go to F3 because I like to hang out with other people and most of all the F3 guys are the best of all to hang out with.
That is all for Speedbump’s first Q
Today was my Ignition VQ! Was a good run with everyone that worked their butts off! And NO this is not the express, we went doing merkins/burpees/big boys!
Warmup:
Mosey from the main parking lot around the school to the high school large parking lot.
Stretch / warm up
The Thang:
3 rounds of up hill runs (to the traffic island)(approx. ¼ mile). 5 merkins at the island, run back down, 5 merkins at the start followed by planks while waiting on the six.
3 rounds of up hill runs up to the spirit rock (approx. ½ mile). 20 big boys at the rock, run back down, hold plank at the start (a lot of groaning went on during this time).
And then we were off to Champion Forest
Started at the street where it is approx a one mile loop, split into 2 groups where we would meet in the middle.
1 mile loop Indian run, after each group cycle, 10 merkins (alt from Diamond, wide, and regular)
Pax met in the middle for 10 burpees, 20 merkins, and 30 big boys.
Indian run continued until group met once again.
10 merkins, then run back to campus with planks and merkins along the way.
5+ miles were accomplished by the team today! Great job everyone !
What’s the best thing to do at 5:15am on a Monday morning after a long hot weekend? Hit the crowd favorite Champion Forest of course.
No Hollywood, Wolverine, Easy Button or the newest Ignition regular Recalc but the show must go on.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Mosey to Bauer Place
Mosey to Whitaker Place
Mosey to beginning of the Waynewood culdesac
Mosey to beginning of Chisholm Court
Mosey to the Waynewood and Dobson intersection
Mosey to the benches in front of the High School
Mosey back to AO
Done! About 5.5 miles in the books
MOLESKIN:
Champion Forest always takes a toll but this morning seemed worse than normal. The humidity, the loooong hill coming back up from the bottom, the long Chisholm Ct. repeats, it grinds you down.
The Original Plan was to start with the True Burpee Mile. But, after Dasher’s 150 Burpee Iron Pax preview two days earlier that was not happening today.
Tool Time and Glidah were pushing the pace and set the bar high today. Ice 9’s heave-o-meter was active early which is always an indication of how hard he’s working. Bottlecap and Dasher made it through all those hand release and back exercises shirtless and are in the lead for the Iron-Bax challenge.
As we approached Chisholm Ct. today we saw Fuse Box pulling out on his way to Asylum and almost right into a couple of deer on Dobson. That would have been a great way to start the morning.
73 degrees with a 72 degree dew point and 94% humidity is no joke and everyone really worked hard and pushed each other, great job!
ANNOUNCEMENTS:
The Floater is probably my favorite site. Why? Maybe it’s the danger in the air. You never know if you’ll be hit by a garbage truck rolling through, an early morning commuter, a train. You could break an ankle on a curb, pothole, unkept road, you name it. It’s danger and excitement all rolled into one.
13 PAX with a love of danger decided the soupy 71 degree dew point and made for perfect conditions.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey the .3 mile “church lap” which is the block that encompasses the Waxhaw United Methodist Church property. This was also a preview lap for some of the upcoming workout.
Warm-up:
The Thang:
The Briarcrest 400
Mosey to the side of South Main Street BBQ
Mosey to Wall on the side of South Providence School
Mosey to start of S. Providence St.
Mosey back across Main St. to the AO, 6:45 and 30
Done! 3.2 – 3.8 miles in the books
MOLESKIN:
Wow, it was hot. Good to see some newer faces out there like Sugar Daddy and Surge. Both respects and both out there killing it. Welcome and keep coming out.
Reclac’s tube top seems to be getting longer, looks like the Waxhaw Express workouts are paying off.
Bad Idea Hill has recently been paved and sealed and is puuuurty nice. When the start times roll back soon it shouldn’t have as much morning traffic and be even nicer.
Great job everyone. Heavy on the miles today and everyone really pushed and did a good job staying together as a group.
Thank you for the opportunity to lead this morning.
ANNOUNCEMENTS:
Late Waxhaw Express from Tuesday 6/16/2020
Let’s be honest, last week was hot, it was humid, it was a tough speed day.
This week it was cool and low humidity.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
MOLESKIN:
The wheels were moving today. Everyone stayed together and we started every repeat together. Great workout and great push everyone. I recommend everyone looking to get faster to come out to Waxhaw Express, all paces welcome!
Late Pursuit Entry from last week.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
MOLESKIN:
Another great day at Pursuit. Those 1000m laps at I pace was definitely tough. Great work and push everyone.