Since we had already done Speed Bump Ahead! the day before it was time for a Nuclear Remix from 3/27
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warmup:
– 0.25 Mile – Mosey
– 15 x SSH
– 15 x Imperial Walkers
– 15 x Baby Arm Circles front
– 15 x Baby Arm Circles back
– 10 x Mountain Climbers IC
– Calf Stretch
– 10 x Merkins
– 0.4 Mile
– 10 x Burpees
– 20 x Jump Squats
– 30 x Air Presses
– 0.4 Mile
– 10 x Merkins
– 20 x American Hammers (2 is 1)
– 30 x Flutters (2 is 1)
– 04 Mile
– 10 x Big Boy Sit-ups
– 20 x Bear Crawl
– 30 Count x Plank
– 0.4 Mile – Mosey
– 10 x Dry docks
– 20 x Heels to Heaven
– 30 x Monkey Humpers
– 0.4 Mile
– 10 x Burpees
– 20 x Jump Squats
– 30 x Air Presses
– 0.4 Mile
– 10 x Merkins
– 20 x American Hammers (2 is 1)
– 30 x Flutters (2 is 1)
– 04 Mile
– 10 x Big Boy Sit-ups
– 20 x Bear Crawl
– 30 Count x Plank
– 0.4 Mile – Mosey
– 10 x Dry docks
– 20 x Heels to Heaven
– 30 x Monkey Humpers
– 0.4 Mile
– 10 x Burpees
– 20 x Jump Squats
– 30 x Air Presses
– 0.4 Mile
– 10 x Merkins
– 20 x American Hammers (2 is 1)
– 30 x Flutters (2 is 1)
– 30 x LBCs
– 0.2 Mile sprint
Done!
Thanks for taking us out Nails
I was putting Speed Bump to bed last night around 7:30pm and he asked about the WOD for today. I told him one hadn’t been posted yet but I would let him know in the morning. About a half hour later I hear him calling my name from his room. I went in to check on him and he had written down a full workout on a piece of paper in his bed in the dark with only the light from his alarm clock. He said, “I have a workout for tomorrow and just because I’m a kid doesn’t mean I can’t make a hard workout”. Enough said, this kid’s grit and determination is unreal. Today was going to be his VQ.
The day started a little later than normal due to the rain but by 1pm the conditions were perfect.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Ab Web:
New Exercise:
Mailbox Suicides:
Mosey .5 mile:
Mosey .25 mile:
Mosey .5 mile:
Done! Over 3 miles in the books.
Thanks to Speed Bump for taking us out today, cradle to grave
MOLESKIN:
Great workout today. I have to give it to Speed Bump. When I was his 7 years old I would have never laid in bed at night dreaming up workouts or anything really. This kid eats, sleeps, and dreams F3. He led the workout from start to finish. When it was evident there was a little extra time towards the end, he added an impromptu extra .25 mile loop with exercises, perfect audible. Great job Speed Bump.
Some mumble chatter from Nails heard during the run heavy last portion of the workout, “this is like a Deadwood workout”.
I have a firm meeting via zoom every Monday and there is a LOT of joking about putting on the “COVID 19lbs”, “snack time”, and being bored, etc. I get it and it’s funny. However, this month plus has been a pretty incredible family time for me personally. I’ve had to make adjustments with work. Where my wife works has been completely shut down. However, we’ve had family dinner EVERY night at the kitchen table. With our old work schedules we would be lucky to have it once on the weekend. We watch two different church sermons on Sunday. We take multiple family walks every day. I have lunch with my wife every day. I’m home to help the boys with their schoolwork and just be present. I also get to workout with Speed Bump every morning and Orkin when the workouts are in the afternoon or if he’s up. I’ve seen Nails commit to biking over to my house almost every morning to be accountable and it shows (he ran the last .5 mile today in a low six minute pace). I’ll be happy when things start resuming for everyone but I will definitely miss the aspect of this slowdown that allowed me to have more time with my wife and family and bonding time with my boys.
During this time, I also see the Lawson guys committing to each other every morning. The Southside Crest guys are adding new members and working out every day. Brutus has started a 0.0 bootcamp. Millbridge has guys committing to each other to workout in the mornings and afternoons.
Keep up the great work everyone. There have probably been more meaningful moments and bonding with other PAX during the past month on this small organic scale than in a usual month and that says a lot for F3 Waxhaw. By continuing what we have been doing it has undoubtedly had a trickledown effect among our M’s and our 2.0s.
Remember, you’re either going to come out of this current situation stronger or weaker spiritually, mentally, and physically. The choice is YOURS. Get after it!
Keep perspective in mind this week gents, you can do this.
Warm Up:
The Thang:
Thanks to Bottle Cap for taking us out today
MOLESKIN:
So apparently Wolverine has rebooted the Waxhaw Express for some imaginary racing during the quarantine time. As with anything Waxhaw does we want to compete and we want to get better. What better was to get faster than by completing some speedwork
Takeaways. Glider obviously was a trackster, the man can move. Bottlecap, Dasher, Easy Button, and Deadwood have been putting in the work the past month and it shows. Don’t let this time be an excuse to not push and to not workout. Remember, you’re either going to come out of this current situation stronger or weaker spiritually, mentally, and physically. The choice is YOURS. Get after it!
Keep perspective in mind this week gents, you can do this.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Done!
Thanks to Speed Bump for taking us out today
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Mosey to a 100-150 yard stretch (preferably a hill)
.25 mile mosey to start Burpee Punch Web
Done!
Thanks to Nails for taking us out today
MOLESKIN:
Glad we waited til the afternoon on this one, the weather was spectacular. However, the weather did not make the Burpee web suck any less, that was brutal with the 4 Merkins after every round.
Remember, you’re either going to come out of this current situation stronger or weaker spiritually, mentally, and physically. The choice is YOURS. Get after it!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
5 Miles:
Done!
What is a CSAUP? It stands for Completely Stupid And Utterly Pointless
Why do we do CSAUPs? Who knows really? Why are trees good? Why is the sun good?
It’s Quarantine life and so actual CSAUPs don’t occur anymore, they are virtual. And with the age of the internet comes scams and catfishing.
5:26pm on Wednesday night we get a text from someone claiming to be Wolverine asking us to take part in a Virtual 10 Miler. All we have to do is log a 2 mile time trial/run sometime in the next 48 hours or so and send it to him to post. Seems simple enough right?
Honestly, I didn’t really feel like getting up the next morning to run my first 2 mile time trial since high school for a race I don’t know really exists but hey, it’s not like Wolverine was asking me to deposit a check from overseas and then give him 10% immediately so I thought it was a low risk situation.
Bottlecap, Dasher, Deadwood, and Easy Button were just as easily fooled pumped to participate and agreed without much fight to also run a 2 mile time trial for a race they weren’t sure even existed.
I had work to do the next morning so I headed out before the rest around 10am to Champion Forest because if you are going to be a Champion, well….
Champion Forest is one of my favorite running neighborhoods because the roads are in good shape, wide, and there is minimal vehicular traffic. Also, from Cuthbertson Rd. to the end of the neighborhood is a perfect 1 mile section and you can loop back up and do another 1 mile loop which makes for a perfect 2 miles.
I started out with Speed Bump by my side on his bike and off we went. The first mile is pretty flat to downhill with only one little hill so it was a quick 5:52 pace. However, taking that right turn on Dobson to head back up after a mile is pure uphill and pure misery. Oh, and there was headwind, not cool. The pace definitely drifted above 6 minutes on that section but I knew I had the final flat/downhill section after I made the turn back on Waynewood at 1.5 miles. That part still hurt but I had to push it do get the pace back down below 6 miles and ended up finishing my 2 miles in 11:52.
Bottlecap, Dasher, Easy Button, and Wolverine ran next at 11:30am. I wasn’t there but I can assume Wolverine took off screaming down the hill at the start giving the rest a nice rabbit to chase. I can also assume that the first mile seemed pretty ok until that right turn on Dobson with the headwind and the gut check was realized. Everyone had great times with Wolverine at 11:58, Bottlecap at 12:22, Easy Button at 12:36, and Dasher at 13:04. All Sub 7 minute miles (with Wolverine sub 6). Excellent job everyone.
Deadwood ended up completing his time trial at Champion Forest the next morning with his 2.0 Big Bow on her bike as well. I wasn’t there either but I heard Big Bow dropped his phone a ½ mile in and he had to keep going because once your start your time, you can’t stop or you will be DQed. Also, no one wants to repeat this thing either. I’m also assuming the first mile went well until he rounded that turn on Dobson and felt the punch in the gut, use your quads! No worries because he clocked in a great time at 12:24 with a 6:12 overall pace.
We then somehow realized through this process that Wolverine is not really on our team but maybe some sort of running pimp or Catfisherman. So, I don’t think his time counted for our team. That being said, our five members of Bottlecap, Deadwood, Dasher, Gerber, and Easy Button finished 10 miles in 1:02.16 and a average pace of like 6:13.
MOLESKIN:
As I type this I am not really sure who our results are being sent so, what they will do with them, how they will be tallied, or if there was even a race to begin with.
What I do know is that this virtual race or catfish or whatever it was helped break up the monotony of quarantine life. It took me out of my comfort zone, made me push myself, and it felt good to be part of a team, even if it was virtual, or just a big scam.
Thanks to Wolverine for suckering asking us to take part and for the other four idiots high impact men who decided at a moments notice to take part as well and push themselves, get out of their comfort zone, and be better for it.
Also, thanks to the 2.0s of Big Bow and Speed Bump for participating and being forced willing to come along with us on our crazy adventures.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warmup:
Take a nice ½ mile run
20 SSH
20 Imperial Walkers
15 Moroccan Night Clubs
10 Potato Pickers
10 Merkins
Calf Stretches
The Thang:
Deconstructed Burpees
– Run 200 yards between each
10 Squats
10 Merkins
10 In and Outs
10 Bobby Hurleys
Repeat
Pyramid
5 burpees
10 merkins
15 HR merkins
20 Mountain Climbers
60 second plank
20 plank jacks
15 HR Merkins
10 Merkins
5 burpees
11s –
100 yards in between each
10 Donkey kicks
1 Bobby Hurley
9 Donkey kicks
2 Bobby Hurleys
And so on…
Don’t neglect those abs
– Run 100 yards between each
5 Burpees on one end
Cycle through these on the other end:
10 V Ups
10 Heels to Heaven
10 Flutters (2 = 1)
10 Dollys
10 LBCs
10 American Knock Outs (2 = 1)
Done!
Thanks to Rainbow for taking us out today
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up! All IC
1/2 Mile Mosey
SSH x 20
Potato pickers x 5
Jimmy Dugan L & R
Merkins x15 (5 diamond, 5 normal, 5 wide)
Mtn climbers x10
Calf stretch
Burpee Mile
Map your 1/4 Mile
10 burpees on each end
10, .25 run, 10, .25, 10,
.25, 10, .25, 10
The Thang
Travel 2 miles
7 check points at 7 cul-de-sacs
At each check point complete the following
3 burpees
5 big boys
10 Mike Ts
15 skater lunges (1 for 1)
Done, covered over 4 miles today
Thanks to Speed Bump for taking us out today.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Goodfella’s Whiteboard of Pain
Extra Credit:
Done!
Thanks to Nails for taking us out in prayer.