Rainy weather moved us to the covered picnic area, where 3 PAX joined YHC on a fun filled mostly non-running gear workout.
Took advantage of the minimal rain to mosey a couple of blocks and back; SSH x20 IC, MC x10 IC, Plank Jacks x10 IC, Merkins x10 IC, 10 burpees oyo
Under the picnic shelter next to the benches where the gear was waiting. Dumbbells from 25-55 lbs, 45 lb plates.
Cranked up the tunes. Turned on the lights. Explained the stations.
Tabata station work 45 seconds on, 15 seconds off
Every so often, we would mix in regular burpees, derkins or merkins as another station.
After 15 sets, the rain held off a bit and allowed us to run to Providence Rd. and back. Back to the covering, 1 minute plank.
Then repeat stations for 15 more sets until time was up. Finished it off with 10 burpees
This was actually the first workout YHC has Q’d with this little running. Not sure how I feel about it. Decided to bring gear expecting weather-limited movement with more PAX but all appeared to have been scared off by the 4:45 downpour that likely made everyone (but the 3 studs listed above) hit the snooze button. But for the most part, the rain held off until after we were done and we remained mostly dry despite the conditions around us. Due to preference, some stations were skipped more often than others. Some modifications were made. But no quit and no train interruption made for a good workout.
Thanks to the 3 that braved the 5 mph winds and really light rain to join me this morning. Hard work and great attitudes as usual.
Forest Hill Church-service 10/21 Cane Creek Amphitheatre
11 PAX to continue with the third installment of Ignition. Judging by the really early arrivals, most were fired up and couldn’t wait to engage in some hard work.
the WARM UP:
Run long away around to the entrance of the HS. IW x 10 IC, Merkins x10IC
Continue across street into Champion Forest neighborhood, Waynewood Dr. 2 forward, 1 back with the light poles until we reach the stop sign. At light pole going forward, 10 burpees, going back, 10 merkins. Collect the 6
Total 50 or 60 of each (lost track)
Right on Dobson Dr. -run until hit Waynewood, 10 Mountain climbers at each light pole. Total -way too many. Collect the 6
Left on Waynewood, 10 diamond merkins at each light pole, switch to LBC’s 90% through.
At stop sign, 2 forward, 1 back with light poles until we reach the stoplight. Forward-10 jump squats, back, 10 CDDs
Back to HS-merkins x15 IC to collect 6
Down towards track-hey look, more light poles
Suicides-3 light poles and back to start, 10 lbc’s at start. Finally, we ran back to the start, 5 jump squats at every other pole. Meet up with Flash at COT
Dancing Bear and Deadwood-site FNGs pushed it today. Strong first showing.
The rest of the veteran crew went nonstop and all really seemed to be moving much quicker than the last couple of weeks. The gap is noticeably shorter between front to back. Mumblechatter was limited today, all that energy being used up to yell out for cars, or breathe.
And best of all, pre-workout concern of a Foundation Ole Miss Nipplepolooza part 2 was apparently avoided today.
All should have gotten in at least 5 miles today. Thanks again for the support of the new site.
Clothes closet-10/4/18, see Ice 9’s recent backblast
service opportunity-10/19 -8:30-12 Cuthbertson Middle-Career Day, message Bottlecap for details
The newest Monday morning workout in Western UC, also known as Ignition, made its debut at Cuthbertson Middle School. Born out of a desire from some of the PAX to get a bit more running in (and the ridiculously large numbers the ever-so-popular Flash has been pulling in lately), 9 made the decision to join YHC at 5:15 to break in and explore some new areas.
Mosey approx. .8 miles out of the middle school and into the Lawson subdivision model home parking lot. Watch out for cars.
Short warmup consisting of merkins and low slow squats. We then proceeded to run up and down, back and forth through the many cul-de-sacs and streets the subdivision had to offer. We sprinted and moseyed when needed. We did burpees, jump squats, diamond merkins, all other types of merkins, mary when not picking up the 6.
Then we ran back to meet up with Flash for COT. In the end, we totaled anywhere from 5.0-5.4 miles and enough exercises to satisfy the “non-runners”
The plan for Ignition is simple. Keep the heart rate up while engaging in some good ol’ fashioned running mixed in with various exercises. YHC and site Q Halfback want to thank all those who came out to test themselves and help us introduce this workout to the PAX of Western UC . The AO came together pretty quickly so it was encouraging to have 9 at launch. I believe those that attended would say that they pushed themselves pretty hard today. Most even said that they would return.
A little something about the PAX because the backblast is too short:
Bottlecap-dude just had hernia surgery a couple of weeks ago and out running around. Or did he? I believe only Moneyball asked to see proof of the incision site. Gross
speaking of Moneyball-Definitely faster than he used to be, however I think he forgot the workout is 60 minutes, not 45. Where did he go?
Stub Hub-Officially a runner now per his leading of Pursuit. But does he sandbag the first part of his workouts to socialize?
MadDog-Vowed never to come back. Or did he?
Dasher-Running with merkins are a Dasher special. Already signing up to Q. Will he find 10 foot walls for us to jump over?
Rubbermaid-so dialed in, when he arrived he left his 2.0 in the car with the windows rolled up. Says Ignition also fixed his fogged up eyeglass problem.
Cha Ching-The mumblechatter king. I’m sure he said this was his favorite workout he has ever been to? Pretty sure at least.
Halfback-Finally realized in the last month that 40 year olds shouldn’t be faster than him and has corrected that problem.
Ignition rolls out again next week, Halfback on Q weather permitting
A rather large crowd joined me today at The Floater. 25 PAX in total. Hadn’t been out since my last Q months ago and the crowd has definitely increased in numbers since that time.
Pull up with 2 minutes to spare, crew seems ready, weigh ins completed and away we went.
Mosey the long way over to a church parking lot.
Plank-then all IC: MC x 10, Merkins x 9, Peter Parker x 10, Plank Jacks x 10, Merkins x 11
Run back close to where we came; 8 CDD at every street (32); dips 25 IC while we wait for the 6
Then IC: dips x8, Step Ups x10, Derkins x12, Step ups x10
Run to Brevard St. at S. Providence School; couple more 8x CDD; while we wait plank series, 6 inches, etc; 6 inch plank jacks IC x 10
Down Brevard to first intersection, 8 HR Merkins, 8 Jump Squats, back to start; Then up Brevard to next intersection, repeat series; Then down Brevard to Waxhaw maintenance dept; HR Merkins x 16, Jump squats x16; up to Hwy 75; repeat; Mary, squats, etc waiting for the 6
Mosey to Waxhaw Womens Club (WWC) parking lot-Dolly x 10 IC , American Hammer x 10 IC–
Train alert-10 Burpees in 1 minute increments until train passed; Completed at least 50 in total, lost count as I was going deaf
Mosey back to start-Freddy Mercury IC x20; Merkins IC x 10; LBC IC x 20; Merkins IC x 10
We began to hear the train whistle midway through the workout. Everyone, including YHC, was hoping that it would just go away. At the WWC, that distinct sound had become much louder. Apparently there is a rule here where if the train comes by, you complete burpees until it passes (since the AO is literally 50 feet from the tracks). I looked around and noticed many sad faces so for the PAX sake and being the nice guy that I am, I stared at one of the site Q’s Moneyball and asked if I was allowed to break the rules and not do the burpees. Rather the awesome little fun exercise I had planned which did not include them. He emphatically said No. So we did burpees while the longest train ever to come through Waxhaw passed. Fantastic. See I am a rule follower, although I saw a lot of refuseniks out there during this portion of the workout. Blame the site Q’s.
Thanks for the invite, Good to see some new faces around. Keep coming out, you’ll get faster and stronger. Familiar faces out front leading the PAX, you know who you are.
And…rumor has it that one of the PAX was wearing a thong. A very thorough, meme filled, and time consuming investigation is currently underway (for clarification of course).
Big 10 on Q tomorrow-wear college colors
Rubbermaid turned 50 today (hid it until COT). Recalculating announced that he was 49 and not one PAX noticed.
Flash Monday-Late start 6:30