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
the THANG:
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
the MOLESKIN:
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.
the ANNOUNCEMENTS:
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
21 PAX joined YHC and decided to brave the perfect morning weather for a little tour of the school grounds.
Warmup:
Disclaimer provided. Run around parking lot and down to other end. All IC: Mountain Climbers x15, Peter Parkers x15, Plank Jacks x15, Merkins x15
Then run to other end of parking lot and back, 5 squats every third tree on way out (30), 5 jump squats every third tree back in (30)
Thang:
To side of HS: All IC- 5 merkins, 5 wide arm, 5 diamonds, 5 stagger right, 5 stagger left
Then pair up- P1 run to end and across street and back, P2 shoulder taps with feet on wall-100-200 per team depending on whether expert instructions were actually followed.
Back side of school -military count-5 each of merkins, wide arm, diamond, stagger right and left
Then P1 run around circle globe, P2 Jump squats -150 as a team
Continue to maintenance building-P1 run around building, P2 donkey kicks-150 as a team
Run around path to cafeteria-Squats x20 IC
Then P1 run down and around very small section of track, P2 burpees-50 as a team
Run back to start, stopping at end of parking lot, 5 merkins every third tree-Total 30
Various mary/planks were completed during the fun-All 1000 IC (Abs of Steel)
Moleskin:
It has to have been close to a couple of years since YHC last Q’d Dromedary so it was great to get back out and run around. Been skipping Wednesdays recently because ?
Good to see many faces I hadn’t seen in a while. We even had a Flipper and Ice 9 sighting.
As usual, plan was to keep the heart rate up while doing some good ol’ fashioned partner work. Still got in about 2.5, which I know all appreciated.
Announcements:
Christ Closet Ministry-Service Opportunity, 10/4, please see Ice 9’s Backblast for full details
F3 Dads Camping-10/19-10/20, see slack channel 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.
THANG:
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”
MOLESKIN:
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.
Thanks again.
ANNOUNCEMENTS:
Ignition rolls out again next week, Halfback on Q weather permitting
We welcomed back the return of Impromptu’s Monthly AMRAP challenge after a long summer hiatus. A new but similar designed course awaited the PAX, and judging by the 24 PAX that showed up, they were eager to test themselves and take their shot at the best of what Cuthbertson MS has to offer. After a quick lap around the course to explain the exercises, off we went.
The Thang:
AMRAP challenge. Consists of a .5 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included in the chart. 20 of each exercise (burpees were based on the # of laps completed). Results are included to track monthly progress. Example: 4.2 means 4 laps, plus completion of Bear Crawl
PAX |
Sept |
Stations |
|
Halfback |
5.0 |
1 |
Derkins |
Stub Hub |
4.2 |
2 |
Bear Crawl |
Easy Button |
4.0 |
3 |
Dips |
Moneyball |
4.0 |
4 |
Donkey Kicks |
Recalculating |
4.0 |
5 |
Rock Run |
Breadbowl |
3.0 |
6 |
Jump Squats |
Banjo |
4.0 |
7 |
Burpees |
Bottlecap |
3.5* |
||
Dancing Bear |
4.0 |
||
Damascus |
4.0 |
||
Zinfandel |
3.1 |
||
Dana |
3.1 |
||
Southern Belle |
4.0 |
||
Fusebox |
3.5 |
||
Posse |
3.4 |
||
Maddog |
4.0 |
||
Rockwell |
3.5 |
||
Jingles |
3.5 |
||
Joy |
3.4 |
||
Foley |
3.4 |
||
Doughboy |
3.5 |
||
Wedding Singer |
3.0 |
||
Hollywood |
4.5 |
Moleskin:
Everyone was working really hard. Good job as always. Unfortunately, the way too long Bear Crawl section will need to stay so we are all stuck with that part of the course. Until next month…
Announcements:
Open Door—-Sundays at Five Stones Church office 7-8am, Acts Ch. 10-11 this week
Dancing Bear and his 2.0 are starting a non-profit charity to assist the homeless/those in need–Please bring any unused travel soaps/shampoos/toiletries for drop off and he will be distributing to local shelters.
Commitment- **New location** Saturdays 6:30-7:30am–Now Meeting at Nesbit Park near Kensington Elementary, NOT Weddington HS.
Watchtower- **New Location** Tuesdays 5:30-6:15am–Now Meeting at Target/Brooklyn Pizza in Wesley Chapel, NOT Weddington HS.
Ignition-Beginning Monday 9/10 5:15-6:15am, Cuthbertson Middle
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.
Warm Up:
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
The Thang:
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
Moleskin:
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).
COT/Announcements:
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
The rain held off so 9 PAX joined me to run around the streets of Downtown Waxhaw and lay down some serious sweat puddles.
Warm up: Mosey to Center Grove Freewill Baptist Church on Jackson Street. SSH x20 IC, Peter Parker x10 IC, Mountain Climber x15 IC , Plank Jack x20 IC, 30 second elbow plank hold, Mountain Climber x10 IC
The Thang:
to High Street–at every light pole, 3 Merkins, then 6, 9, etc., down to end of the street and back up to top-Total 84 Merkins
Repeat-this time with Jump Squats-total 84
Once completed, Plank work, Mary which consisted of LBCs, Heels to Heaven, Dolly, all x20 IC
Mosey across tracks-stop in parking lot where Heritage restaurant is-Merkins x5 IC, Wide Arm Merkins x5 IC, Stagger Merkins each arm forward x5 IC, diamond Merkins x5 IC
To S. Providence Street near road closed signs-Broad Jump burpees to every 2nd rock, Lunge walk every 2nd rock-Repeat until rocks ended-I believe each was completed 5 times
5 Squats IC, 10 Monkey Humpers IC, 15 Mary Catherines IC, 4 Monkey Humpers (car interrupted us as we were in the middle on the street)
Mosey towards Keith Jong Hill (otherwise known as Church Street)-stop at HMS Commercial HVAC lot-Plank Work, various 6 inches, 6 inch Plank Jacks x10 IC
To Bottom of the hill-Up to 1st cone and complete Carolina Dry Docks x10, then back to start
Next sequence-10 CDD, at next cone 20 squats, back to start
Next sequence-10 CDD, 20 squats, at third stop 30 LBCs, back to start
Final sequence-10 CDD, 20 squats, 20 LBCs, 40 plank jacks at Village Laundromat
Back to cars-Flutters x20 IC before time called
Moleskin:
YHC went on a little reconnaissance mission prior to the start and was pleased that almost every side street doubled as a nice sized hill. We didn’t run up all of them of course but there are many more to use at a later date for the faithful Floater regulars and for when I get another invite to Q. Great group of guys as always. It was quite a soaker out there due to the humidity but that didn’t stop the PAX from working hard.
Bottlecap-best fashion attire of the group. However couldn’t see due to fake glasses. Moneyball-started a “grass sucks” chant during warm up. Posse-happy that the form/wording police did not show today, was ready for payback Recalculating-verified that his calorie watch is a sham #fakenews Shake-N-Bake-new Waxhaw resident confirmed 8/10 locals are gluten free and can’t use his product on their chicken. #sad Button-wondered aloud why there were two buttons at the workout, thought he had the button market cornered Doughboy-Fortnite kill record is 3 🙁 His 2.0’s is 35 Fuse Box -despite PAX thoughts, stated that Schroeder is his favorite Peanuts character Easy Button-glad he wasn’t named Hard Button #dirty
To recap: The pace was fast. The six was never too far (unless that unnamed person was purposely slowing down). Did not come close to my pre-workout threat of 4 miles. No calorie records were broken today. No partner work. Wearing an 100% cotton shirt was a bad idea. Monkey Humpers in front on someone’s home did not get the cops called on us. And as usual no train interruptions. Thanks again.
Announcements:
3rd F-Sunday morning Bible study at 7am. Five Stones Church-This week-John Chapter 12
June 8th: F3 Pool party $40 per family-Lawson in Waxhaw
13 PAX took a leap of faith and made it out to Watchtower, not knowing who would actually be the Q. I had made a deal with Posse yesterday to Q if he promised me no rain. He pulled out his phone, apparently pretended to look at an app, and assured me no rain. So of course there was rain. However it did stop before start time but it was wet enough to where I scraped all plans to use any rocks or pass over any grass. The PAX were appreciative. I even think I got a standing ovation when they learned I was the Q. I think. At least they were standing. That’s how I remembered it anyway.
WARM UP:
Mosey to Snack Bar in front of track, go slow over the frozen bridge-Imperial Squakers IC x15
THE THANG:
Mosey to elementary school dropoff spot: Elbow planks while we wait. Elbow Peter Parker x15. Various other stuff. Did wall sits
Merkins IC x7 , Jump Squats IC x7, Plank Jacks IC x7 -Run Lap
Low Slow Squats IC x14, Wide Arm Merkins IC x14, Mountain Climbers IC x14 -Run Lap
Peter Parker Peter IC x21, Squats IC x21, Stagger Merkins IC x21 -Run 2 laps
Mosey to side parking lot-Plank work while we wait, then Maktar NDyiae IC x10
11’s in the parking lot: -Jump knee slaps on one end, Carolina Dry Docks on the other-Mary while we wait, Heels to Heaven, Dollies, Flutters IC x10-15
Mosey to Track area-Plank work, plus elbow plank jacks IC x20
Mosey back to Snack Bar-Partner work
P1 runs to some pillars about 40 seconds away one way, P2 does Mike Tysons-total 150 as a team
Diamond Merkins IC x 6-**Attempted but the PAX weren’t interested
Mosey on back to cars right on time.
MOLESKIN:
We tracked almost 2 miles today, not a ton but we were constantly moving with a very fast Mosey throughout. It’s always good to make it to the old Watchtower site for some new terrain. I was tempted at some point with the track being open but I ran out of time so we’ll save that for another day. The goal was to keep any rest to a minimum and I think that was achieved. Once again, a great group of guys today and some real solid work was put in. Thanks to all who came out.
ANNOUNCEMENTS:
The Floater-begins Thursday at 5:30, Downtown Waxhaw under the water tower
Dromedary-The Grease Monkey on Q tomorrow at Marvin Ridge HS, 5:30
Deflated has Super Bowl Squares, buy a few if interested
Goodfella with the takeout