Safety check – headlamps and reflective clothing? CHECK
12 PAX gathered this morning for stroll around Waxhaw with some pit stops at a brewery, a laundromat and the beloved hill. (Original to Floater)
Mosey to Dreamchasers
Disclosures and Pre Items – Plank Stretch, 25 Merkins, skipping SSH, 20 PP, and 20 Moroccan Night Club
Head North to Price Street w/ 20 Merkins and 10 plank Jack’s at each light (4 in Total)
Cut across Highway 16 to the laundry mat a top of Keith Jong Hill.
BURPEE Time – Circle up – 10 burpees a minute for 5 minutes (it sucked but everyone pushed through.
Run to bottom of hill 25 (make it 20) shoulder tap merkins at bottom, 25 squats at top, then repeat. – Mary at top waiting for 6. Thank you BC.
Circle up again (More Burpees) – 10 burpees a minute for 5 minutes. (moans and groans included)
More Hill Time – Run to bottom of hill for 25 Dry Docks and then 25 Danny Hurley’s (deep squat jumps keeping legs in a squat position) then repeat. – Mary at top waiting for 6
Do we or don’t we Circle up for more Burpees – We don’t as I was unsure if I could do it again.
Head to the short wall – 20 Dips, 20 Derkins and 20 Speed Skaters as fast as you can X 3 – Hugging a tree waiting on everyone to Finish
With a few minutes left, we run the rectangular block around the church with 10 Bomb Jacks at each corner as time expires.
All in all, it was cold, it sucked, but absolutely everyone pushed themselves and the banter during the Burpeethon was only in humor. I can say I am proud to work out with a bunch of great guys who are not afraid to push it while leaving everything on the pavement. The motto of the day for myself was if I did not feel as if I was going to puke, then I was not going hard enough. All PAX endured a heavy up and down workout that was daunting, fast, with inevitably sore muscles during the all the movements as the pain kicked in early. It is just impressive to see everyone’s push and drive in a workout that was not fun. Thank you for that.
Again we had Bottlecap, Hollywood and Deadwood at the front. Then the rest was really a group just slightly behind them and I would say not really the 6. Everyone hung together. Catnip is already becoming a regular. It was good to see Wedding Singer back from his maternity hiatus. Hopefully he speaks to me again in the next few weeks.
Impromptu is converging tomorrow with Cerberus at 6am.
#ClientDinner tonight at new time and location. Bottlecap is leading from CMS at 530. Beers on him to follow at Queens South (bring your wallet anyway)
Check Groupme for Service opportunity to fix a home to help a father make a better life for his kids. Several PAX have already jumped in. Reach out to BC for Detals
Bottlecap took us out.
10 admirable PAX showed up at Five Stones with temperatures in the 20s. We all got to work fast feeling warmed up after shedding the cold rocks.
Disclosures given moseying to the rock pile.
Plank stretch w/Peter Parkers
Additional Warmup – Grab a rock
20 Merkins each light to Mt Chiseled – 10 w/rock on one hand then Flap Jack. X 3
20/15/10 Thrusters one side of Mt. Chiseled and Goblet Squats on the other.
Now everyone is warm and loose.
9 stations plus a runner for time
1. Slamball on knees – side/side/middle/up/down
2. Plank Rows with bricks
3. Kettlebell figure 8 and around the waist
4. Straight arm LBCs with large brick
5. Sumo pull with bucket
6. Woman Makers with bricks
7. One arm plank battle rope
8. Squat press with bricks
9. One arm deadlift
10. 50 yard run burpee at end then back
We made it to 2 rounds quickly. Gave PAX the option to hit Mt. Chiseled again. They unanimously selected another round of gear. With the shorter run, the gear workout went by fast with everyone hitting it hard and moving very quickly.
You would think a gear themed AO established by the upper class well to do Briars and Crest would have legitimate gear. Not the case. After digging through all the weird PVC pipes and miniature women’s jazzercise weights, bricks would have to do. Definitely not revisiting partner pole pulls or even attempting to explain. Special thanks to Bottlecap to providing actual gear including dumbbells, kettlebells and slamballs.
Every PAX worked hard and pressed on through the brisk cold error. Once the cold rocks were put down and the Mt. Chiseled portion was completed, there was absolutely no Mumblechatter. And actually, the comical comments began to flow heavily. It was fun working out with a great group of guys even though two of them were wearing these large hideous blue ribbons on the middle of their chests. But those two still killed the workout.
And again, Chainsaw was the man. Way to tear it up young man. (Tupperware is 27% his age)
Gatorcub took us out.
Not sure if I even wanted to do this work out, I somehow graciously accepted the honor to Q. Hollywood was so confident in my abilities to lead a 4+ plus mile hour long workout, he chose to prerun prior to the workout. Huge confidence booster, then off we go.
5 awesome and patient PAX went for a stroll around the back of the school to the track parking lot where disclosures were given while planking, some calf stretching, some peter parker stretching with potato pickers.
Faster pace mosey (than I am use to) around the High School lot to Champion Forest entrance.
10 Merkins each light to the stop sign. (Circling back for the 6- me) I am already dragging.
25 squats next running down to back entrance (near pool) with 10 plank jacks at each light. 25 squats at each stop sign again and repeat on way back. Dragging more as the 4 PAX continue to kill it.
Head back to the Champion Forest main entrance with 10 lunge jumps at each light. (Circling back for me again) meanwhile Hollywood’s blinking light continue fade into the distance.
Off the lower practice field area using the concrete pathway (roughly 100 meters), 25 curl to press with heavy brick at bottom and 25 dips at the bench x 3 running between. Next set included 20 squats with brick at bottom of path, with 20 Dirkins at top x 3.
Finally, what everyone was waiting for. Oregon drill time. We did an altered version as there was only 5 of us but please see link for an explanation of the real deal. https://coachesinsider.com/track-x-country/articles-track-x-country/running-form-oregon-drill-article/
Cones were placed 20 yards apart 80 yards down creating a 200-yard rectangle. First 80 yards were to be ran at 50% speed, next 20 yards at 75% or race pace, then all out sprinting the next 80 yards, dog the next 20 yards. Rinse and repeat for the next 7 minutes. Grass was damp (soaking wet if you once played in the minors and a little slippery without holding a racket). It was a little dark, but with the use of his handy new headlamp, Deadwood was able to guide everyone back to the safety of the high school parking lot and crisis was averted. Nonetheless, something new and everyone “got after it” and embraced the idea of Oregon drills. Next time, we will shoot for 15 minutes.
Mosey back to Transporter’s shed, then stop at each light alternating 10 Dry Docks and 10 Mountain Climbers reaching the Flash PAX as the clock strikes a quarter after.
As with every workout, Hollywood and Bottlcap were the men among boys. And the rest of us were just happy to be in their presence until they would literally run out of our sight.
Deadwood (logging 25 plus miles a week and a minimum of 3 Qs each week) and Moneyball(nursing a dozen ailments including something about glow in the dark socks and throwing left handed) strolled through the workout with ease. Even occasionally dropping back to keep me company as I volunteered to be the 6 from the very beginning, and oddly there was only 5 of us.
Jingles (Flash Q) took care of roll call and announcements. Goodfella took us out.
*Please refer to Flash BB for full list if announcements.
10 PAX came out for a very wet AMRAP Friday. With the inconsistency of the rain, it was decided a strenuous workout under the portico would be wise. Awesome way to kick off the Friday work day. Or to Police GroupMe if you are Deadwood.
Mosey (by car) I swear to the front of the school. Disclaimer given.
I was really quite impressed with absolutely everyone first showing up for what could have been a much wetter surprise. There was limited mumblechatter, absolutely no complaining, everyone followed directions with no repeating of anything, and a little music. I and most everyone seemed to have a good time and really put forth all their effort.
With such a small group, everyone’s work ethic was on display and I want to think each and everyone of you for absolutely killing it.
Dasher, BC and Deadwood kind of led the way through the light rain. Dana and Wedding Singer have become Mr. Consistent hitting every workout in town and it is showing. (Comment does not allow bathroom selfies on groupme) Mad Dog and Doughboy pushed as always like there was no other choice. I don’t know Honeycomb but have never seen him ever move that fast but maybe I was missing it. The guy was crushing it. Lastly, Chainsaw, my partner today, at an extremely spree 59 impressed the hell out of me. Way to kill it like a 30 year old today stud today. It was good partnering with you.
Wrap up and Prayer:
Thanks to Mad Dog taking us out this morning.
IGNITION – SandBags with Pole Work – Read More for Clarity
Thought we had an even dozen for Ignition but Chicken Little was only teasing us with his presence. He was there to pre-run. #Sandbagger.
Fast mosey to high school entrance. Disclaimer given as we ventured up Moneyball Hill.
Circled up for a quick Christopher Columbus warmup:
Light pole work in Champions Forest
10 Merkins and 10 Bomb Jacks at each light pole
Mosey to Cemetary entrance with some T-Merkins along the way. Walk dark path through Cemetery into Lawson. More T-Merkins. Mosey to Deermeadows where somebody left their garage open with gear (Thanks Transporter)
Everybody grab a Sandbag and run down to bottom of hill. 5 Sandbag burpees and run back to gear garage. Grab Kettlebell or Metal pipe. Run it up to top of Hill. Shoulder presses. Leave weights and run to bottom.
5 sandbag burpees at bottom
Run up hill with Sandbag
10 Shoulder presses with KB/Pipe
Run back down with Sandbag
Rinse and repeat 5 times
Put gear back and mosey to Clubhouse playground. Teams of 3 for pull-ups and dips. P1 does pull-ups until failure. P2 and P3 do dips until their turn. Repeat.
Mosey back to Cuthbertson past Recalculating’s House (free post on GroupMe). 4 long sprints to finish it off.
We got in the required 4+ Miles. Explored new territory. Visited a cemetary. Ran through VERY dark areas (bring head lamps to Ignition if you got them). And ran up a HORRIBLE hill.
Great work by all. Bomb jacks are not fun. Dasher smoked the pole work (light poles – get your mind out of the gutter). Sandbags sucked up hill. Hollywood and Halfback crushed it. Good thing it was dark by the playground so nobody could see my soccer arms struggling on the pull-ups. Nobody had to go back for the 6 since everybody busted it today. Very impressive.
FLASH – We Did a Few Merkins
13 PAX to a mildly fast mosey to middle school entrance. Disclaimer while planking up.
Circled up for Warm-Up:
Plank while stretching out Calves
15 Imperial Walkers
Hit the Light Poles in front of both schools to the Hill
10 Merkin with Cross Mountain Climbers at each Pole – Circle back to the 6
Triple Nickle at MoneyBall Hill
Carolina Dry Docks at the bottom (25/20/15/10/5) and 5 Bomb Jacks at the top (Boom) – Mary waiting for the 6
Mosey to the Amphitheatre for some bench work with a pit stop at the corner with 25 Double Count SSH in honor of Big10
Finish Mosey with another Triple Nickle
Dips at Amphitheatre (25/20/15/10/5) and 5 Inclined Bench Merkins at the School – Mary led by Southern Belle to wait for the 6
Mosey to steps behind the HS.
5 SitupHipups past top of stairs near the turn and 5 Smurf Jacks at the bottom. Up Stairs front, back, side, flap jack both up and down.
Plank waiting on the 6 into Extra Merkin work just to enhance any burning.
5 Diamond Merkins in Cadence
5 Hands out Merkins in Cadence
5 Hands flipped at your waist Merkins in Cadence
5 Hands out past your head Merkins in Cadence
Mosey to Transporter’s Shed – Plank Jacks led by Posse
Back to home base hitting every light pole with 6 Plank Rotations
Everyone worked really hard and complained a normal level. It was a workout that may hurt worse tomorrow than today.
It was good to see absolutely everyone push it including Posse after his detailed workout over the weekend that was OVERSHARED on Groupme. Gerber and Southern Belle did an awesome job staying out in front, but behind Double Stuffed (awesome name) just shredding the course and all of us in the process. Nice job DS. The rest of the pack pushed through each and every exercise with no complaints.
Shout out to Jim (our FNG originally from St Louis) – hockey fan. He pushed it really well on what was a hard workout for someone that does not do push ups every day. Hope to see Jim Back.
Thank you from Dancing Bear on the donations of Shampoo and Soaps to Homeless in Union County. Going really well and will continue to collect.
EASY BUTTON VQ tomorrow at Commitment
ZINFADEL VQ Wednesday at Chiseled
Thank you BC for taking us out.
14 PAX met near the water tower for an extremely simple beat down. Keeping the running to a minimum, the complaining was still evident but good natured.
Warm-up near the Tack Exchange – Disclaimer and Introduction with apology to those who attended Doc’s Jack Webb beating.
Combine with your Partner – 100 Crab Cakes, 200 Scorpion Dry Docks, 300 LBCs, 400 Plank Jacks and 500 Merkins – while partner runs to other end of the court to complete 10 Squats
A very impressive and hard working group all around even as the Merkins got very sloppy towards the end with many teams not quite hitting the 500 but getting very close. Several rounds of exercises were done til failure, and the partner was there to pick them up and switch off.
Shout out Doughboy, Maple Syrup, Rubbermaid and Big10 who endured the day after experiencing Doc’s own Jack Webb Hell yesterday. But all of them still powered through with all they had.
My partner Shake ‘n’ Bake was the man as no Form police will ever catch him not up to snuff cranking out each exercise precisely.
Beckham, Paper Jam, Dana, and Fuse (towel in hand) put it all out there with minimal complaints and just a few jabs. Nice job powering though.
Anvil, extremely impressed with Iron and Ore. Nice job, always good to see the 2.0s participating while Ore was running around most of us like we were standing still
Banjo – Nice to meet you sir and good job enduring a tough workout. Thank you for making Floater your first official workout as we look forward to seeing you again.
Lastly, absolute favorite part was in the middle of squats when Rubbermaid stopped, turned to me and told me that I suck. At the moment, I agreed with him.
Wrap up and Prayer:
Doughboy took us out with a special mention of Austin (18-year-old, who recently suffered a heart attack) who needs our prayers. Thank you, Anvil, for bringing this to our attention.