Well another day and another new AO I’ve never posted at before and a VQ all wrapped into one… Just another reminder I need to venture outside of my little Cuthbertson bubble to mix things up and meet some new PAX. And meet some new PAX I did! Overheard that we had a good showing so that added to the pressure. No worries as I had at least planned my tried and true “Build a Burpee” Recipe among other things. I had done extensive research at this AO in the past but it was the menu at Yama and flights over at the Ale House so this was a whole new perspective. I decided to keep the area of work pretty close together but still allow plenty of mileage. Time was up so DICCS were delivered whilst a garbage truck threw dumpsters around in the background but everyone new the plan and we were off.
.4 mi mosey up and around shopping center down to traffic circle in front of Wav apartments to circle up
Mobility stretch – I mean it just hurts so good….
Mtn climbers x 10 IC
Rock back merkins x 5 IC – always works the brain at this hour too
Squats x 20
1mi Build a Burpee – Start Traffic Circle – Finish last intersection (Prov Farm)
Merkins x 10 @ circle
In and outs x 10 @ 1st side st RT
Squat jumps x 10 @ 2nd side st LT
Burpees x 10 @ end past Prov Farm
Run back to start – (Or b-line straight to safety if your Transporter for what ended up being round 1 of last nights hot sauce…)
Rinse and repeat
Finish at circle
Ice9 led Mary until the six was in.
Mosey to Public Parking deck – .48 mi
Ab Sprints to the top
1st level – BBs x 20 sprint to lvl 2
Flutters x 20 IC sprint to lvl 3Windshield wipers x 20 sprint to lvl 3 (Never done these before but they will be back I promise)
LBCs x 20 IC sprint to lvl Top
Fred Mercs x 20 IC6in Plank jacks x 10 IC
Mosey back down to lvl 1
Mosey to Astro Turf to grab some wall
Dips x 20
Bear crawl Backwards run across turf then (was told word on the street is the turf has become a latrine for canine residents so we stayed on our feet)
Side lunge x 20 total
Backwards run across turf
Rinse and repeat
Switch to Derkins x 20
High knees across then
Steps ups / box jumps x 20
High knees back
Rinse and repeat
Mosey back to
COT eat up the last 3ish minutes and clock 3 miles around the parking lot.
Gerber logged some extra credit with one more Mary but stopped our watches before 6:16…
Well once again I had a blast navigating uncharted territory and leading a great group of guys. We had a great mix of familiar faces and new ones too for me anyway. Everyone really wanted to push and stay at the front of the pack and Ice9 pulled his usual “no turn signal merge” sprinting up the desk to cause a 14 PAX pile up and wreck the rest of morning rush hour. Kidding but we were having a good time fighting for position up that deck the whole time. I also noticed a new combo move that I’ll call the Al Gore Burpee during our first segment. Recalc may want to review that one… Once we were almost back to COT I notice Transporter trotting up from across the way and wondered if my route just wasn’t what he was looking for to complete this workout? Turns out he went two extra rounds for some unplanned squats of his own. I’ve never been hung over from too much hot sauce…. In all seriousness I did want to use this platform to share some thoughts and pose a challenge for you. I encourage you to push yourself to stay just outside of your comfort zone. What does that mean? Well the way I look at it is to push yourself just enough where you have to take a step forward to keep yourself from falling. It doesn’t hurt, it’s not scary and you’re not remaining stagnant in one place. Be comfortably uncomfortable. Continue to grow physically, mentally and emotionally. When was the last time you intentionally checked in with your M or significant other just to see how they are doing or are feeling? Or just someone you’re close to? This month marks exactly 1 year when I started posting again. While I’ve been “Glidah” for at least 2 years ( thanks Hollywood ) it wasn’t until one of my buddies, who a lot of you know as Catfish now, called me up to see what I was doing to work out and stay in shape. At that time I told him, “Well nothing right now, but here’s what I used to do.” So with that we agreed to commit and post at least 3 times a week for a total of 21 posts. Since then I have developed a habit that pulls me now instead of me having to do the pushing. I feel better now than I have In damn near a decade and it’s because I decided to get a little uncomfortable. I showed up and did the work. I accepted an invitation to run and workout an extra 15 minutes with these “gazelles” as they were known. I continued to work, to push, and to do things that weren’t the easiest or always the most convenient. That compounded into other choices and areas of my life that I continue to work on today. I guess what I’m trying to say is this F3 thing is a big deal. Don’t take it for granted boys!
IPC is starting soon! The exercises are easy just make sure you can do 200 of each one….
The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!
YHC took us out.
It is an honor and blessing to have an opportunity to impact someone in a positive way. If you have been, please pass it on.
According to my notes this was my VQ at Flash! This AO has special meaning as this is where
Glider, no it’s “Glidah” thanks to Schneider, was named and born about two years ago. However it was only about a year ago at this time that I started posting on the regular again. More on that journey some other time… Arrived early enough to wish the Ignition PAX good luck as they were going to need it with Tool Time popping his VQ cherry. I hate that I missed hills in Champion Forest I wasn’t there to support him but duty called to get the week started off with a nice humid kick in the under carriage for what ended up being 20 something PAX. DICCS were interrupted right about the second C which for me was CPR when a half naked Wolverine strolls up and distracted many on lookers… so if anyone needed resuscitating he was your guy for the morning. With that we were off.
Mosey out and around front of middle towards HS entrance drop off and circle up!
Mobility stretch – getting some good feedback here and seeing more of this in the warmups so glad it’s catching on. (You know you need to stretch more)
Peter Plank Jacks x 10 IC
6in hold P Parker x 5 IC
Imperial Squawkers – x 10? IC
Mosey back out and around to bus road up to covered stairs for triangle ladder 7 to 1
HSPUs against wall x 7,6,5.. ( shldr taps mod 2 is 1 ) – So many great reactions when HSPUs came out of my mouth
Broad jump x 7,6,5.. – make sure to demo the dif b/n a “bunny hop” and broad jump
BBs x 7,6,5..
Gazelles catch up to the six and bring it in.
Schneider led us in Mary
Next Mosey down past tennis courts and follow sidewalk the
long most direct way around to grab a rock by Geeb Jungle. Pick a parking spot for your lane.
Rocking Lot – 6 Stops Mosey to ea stop w/ rock held over head
15 reps ea Q count
2 Goblet squats
5 Toe Taps IC
6 V Ups
1 Shoulder Press
2 Goblet Side Lunge
4 Front Shoulder Raise – Shoulders were getting smoked so I offered an upward row mod
Drop Rock AYG down and back!
Rocks back and mosey
Head back towards traffic circle and follow sidewalk to poop shed.
Burpee stops up the Yellow Brick Rd Segment
4 sidewalks TL 2 on RT 2 on L
1st x 5 reg burpees
2nd x 5 sgl leg burpees on RT
3rd x 5 sgl leg burpees on L
4th x 5 Mike T Burpees
Hard run back rinse and repeat – 1min left to bring in the six and time!
As of late I’ve been concocting higher mileage recipes when on Q but I really wanted to make sure we stayed busy throughout our entire 45mins of gloomy paradise today. It’s funny how you do the workout in your head before the main event. That triangle ladder ended up being a lot more ambitious this morning which was a good thing. We had a pretty large group today (yet still compliant) which was great as it’s been a while since I’ve had a chance to run around and do stupid things with a lot of these guys! With such a large group and making sure I didn’t forget anything throughout my weinke it’s hard to recite a lot of highlights but I did get a firm “NO” from Shake n bake at least once, Wolverine was staying right up there with me while nursing an annoying knee issue, I noticed Sugar Daddy cranking out some extreme derkins against the wall – he could have just turned a 180 and done the hand stand push ups, Rockwell and One Star seemed to lead most of the opening triangle ladder and Goodfella raced through and led the pack during the last burpee segment voicing his opinion about the single leg burpees the whole time as he should. Did you know it’s literally twice as hard to do a one legged burpee?! I really appreciate the nod from the site Q’s to lead today and the feedback at the end. Some of said feedback being only hand gestures so I’ll take that as a job well done.
Congrats to Tool Time for earning the “Brick of Pain” on what I’m sure was a bar setting VQ at Ignition.
September 5 – 12 Mayhem is leading a mission trip to Panama City FL to provide hurricane relief to local residents there. Rebuilding and construction. $400 all in – See him if interested.
Goodfella reminded us that our thoughts, prayers and intentional action really do help and make a difference! Be intentional to work and build your spiritual, mental and physical strength because you never know when it will be called upon as we navigate this life. Not if, but when.
Welcome FNG Jason Mitchell “Manziel”
YHC took us out.
“True success is giving and receiving love, having mental and physical health, enough wealth to provide you with options and the time to enjoy them all.”
So I looked at my calendar this week just in time to see I was the pilot for Chiseled. Awesome! Went to work on the ‘ol weinke and nothing… You’ve been there right? Weinke block? I guess there are many blocks but stay with me here… I was struggling to come up with some great material to please the masses for a Wednesday morning beat down and it just wasn’t coming together. Maybe it was still trying to work around what’s left of our quarantine guidelines because I do genuinely enjoy a smaller group. Anyway, I reached out to my fellow Chiseled board members late night and received nothing but humorous .gifs in return making fun of my lack of preparation. So here’s where we ended up —> Grab the old cardboard signs from your VQ and use those with coupons and / or rocks at different locations on site. Rinse and repeat with a run in between and voila!
Cardboard placed at each spot on site and waiting for launch. In my head I’m leading 10 – 15 and here we are at 20 bodies. Not going to work with my weinke so made the executive decision with Fuse box to take half the group. I’m not even sure what he did but his group clocked in more mileage than mine so we’ll assume it was good. Mosey started with our coupons heading towards the Five Stones entrance but dropped them off half way to do some Toy Soldiers ( thanks Tool Time for the reminder and you already know the names of the exercises better than most ). Moseyed to pick back up coupons and on to far back parking lot to pick a spot and complete warm up: SSH x 10 IC Imp Wlk x 10 IC Merkins x 15 Super long awkward calf stretch x ea leg – include Damascus one liners and signature groaning noises First cardboard round of pain: All with coupon Coupon swing x 20 Man makers x 10 LBCs x 20 Thrusters x 10 In between each exercise hold coupon over head and execute a walking lunge to other side of lot Hot lap around Mt. Chiseled after completing last exercise Rinse and repeat for 3 rounds – We changed the lunge in between each exercise to bear crawls and maybe something else but I can’t remember Moseyed with coupon to location 2 – Mt. Chiseled parking lot Squats w coupon x 20 Traveling merkin on coupon x 20 Jumping lunge no coupon x 20 M. Tysons no coupon x 20 Maybe this is where we did the bear crawls but we also ran backward across the lot and crab walked back in between each exercise. It was all very sucky… Bear crawl up steep side of Mt. Chiseled and mosey down the other side then bear crawl back up and mosey down after last exercise. Rinse and repeat for 3 rounds. Had about 90 seconds to mosey back to COT with coupons in hand.
I hate not being prepared but we got ‘er done and it seemed like most everyone was sucking wind so I’m going with a WIN on this one. Sometimes thinking on the fly and just going with it is better than being over prepared. We were able to make quick decisions based on the size of the group with this AO and it worked. Glad to see so many familiar faces and pax I haven’t been able to interact with in real life for so long. Catfish was so excited I was on Q this morning he called me at 5:25 wondering where everyone was at so I reminder him of our current “summer” schedule. Tool Time is still a “new guy” but I see him post everywhere, keeps up with Wolverine and Gerber during Waxhaw Express runs and leads the pack carrying a coupon while reminding me of the next exercise during my own Q… Oh, and he’s already on the Chiseled calendar for his VQ. Glad to have you on board and excited to see what you’ll do next! Shout out to all the other “newer” pax that are becoming regulars. I haven’t had a chance to speak with several yet but look forward to it now that we’re up and running again. As usual the morning was mostly a blur but I remember there wasn’t a whole lot of chatter going on and a lot of hard work. Our groups mileage was overall pretty low (under 2mi) but we made up for it wrestling those coupons the entire time. I had the privilege to take us out and Gerber screwed up the family photo but it’s the thought that counts.
Happy F3 1yr anniversary to Speed bump! Being Gerber’s 2.0 has it’s advantages. I wish he would have put an odometer on him to see how far the kid has run / biked the past year. I guess we can check Gerber’s Strava account because I’m sure it’s pretty close… We’re about half way on our 100 pax challenge to get to $10k and support our local organizations. Looking forward to see how this continues to develope and grow. Don’t forget to reach out to employers to see if they’ll match a donation etc. Q source this Friday 7am at Cuthbertson Middle – bring a chair and coffee cup Remember, there’s a reason when you think about someone suddenly or that one thing is on your heart. Act on it, reach out, do something.