So I knew that I signed up for Q on or around Veterans Day but after doing the Vagabond on Saturday my system shut down and I didn’t want to think about moving… my plan was low mileage – but high heart rate. Between Flash and Ignition 21 showed up for some Pre-Season conditioning.
Warm up – the basics of SSH/Mountain Climbers/Merkins and Bobby Hurleys.
Station 1 – Headed to the benches in front of the middle School for 15/20/25 (this is my standard opening) Dips/Derkins/BH’s 3 sets – 15 reps of each/ 20/ 25. I found someones kryptonite – balk, balk. This is a good one to get the blood flowing. I heard some mubble chatter – time to take care of that
Station 2 – Head to the covered overhang on the side of the MS. Lunge Walk length of overhang then hot lap around to start again. We did 3 more laps: side slide right, side slide left and bear crawls.
Station 3 – Mosey to Basketball Court for 15’s, 13’s, 12’s and 11’s. Sideline to sideline for a minute. Partner up – if you don’t make the prescribed line touches = combined burpee penalty for you and your partner. We did a total of 6 sideline to sideline sprints. The with your partner under a basket – 5 merkins and 1 burpee. We in a circle hitting the 6 hoops. Not much mubble chatter – a good number of Pax did not incur penalty Burpee’s – way to go!!!!
Station 4 – Mosey to Transporter/Rudy’s Shed for 64/32/16/8/4/2/1 Apparently the methane lingers a bit at the shed or maybe there were some Pax contributing>>>> ask Glidah who politely moved away from said pax.
64 AirPress/32 Donkey Kicks/16 BH wall dunks/8 – double touch wall merkin/4 Big boy/2 Big boy/1 Big Boy.
Head back to the parking lot – mosey to first cut out – run to gravel – back pedal return. On the way back to COT – 5 Low Slow Squats at every tree. Trees on the Left – Trees on the right
Great job today by Chicken Little – as a Site Q your goal is to 1) ensure that a challenging workout is scheduled and 2) man the back of the pack and pull the six or FNG’s forward.
Turnbuckle pushed today- keep coming out brother!!!!!!
Drop Clothe continues to post in week 2. Gator Cub returning to form
Blades of Glory becoming a regular post!!!!
COT
Announcements
F3 Xmas Party this Saturday Lawson Clubhouse – Decorating Committee starts at 3PM. Burn some extra calories at Gladiator (Cuthbertson Location) this Saturday.
Choices,,, we now have a lot of those with regard to workouts here in the Waxhaw cluster. I guess it’s like ice cream flavors as some workouts are plain like vanilla (running), some contain nuts and fruit (Diesel) and some are low calorie (Cerberus). Here at Impromptu we aim to be the freaking blizzard. We stand the test of time, we’re consistent and who doesn’t love a frozen treat?
13 PAX showed up to hit the Circuit course (AMRAP apparently scares people) and test themselves.
DCCS
Quick mosey to the course with some 80’s music – course preview and set the watches.
Rudy got off to a quick start and hit the Tysons with a left hook. We knew that pace would be hard to sustain, but he did it and knocked out a solid run. Way to go Rudy. PS he didn’t leave the course for a dump; but looks like he was practicing the stance in the picture.
Gerber – If you’re going to Talk the Talk, you better Walk the Walk!!!! Gerber threw down the hammer last night and didn’t disappoint. Set the pace and first group in the clubhouse.
Old McDonald shows up to most AMRAPS circuits gives his all and continues to
improve. Always encouraging others around him – a true team player.
Chain Saw – what can we say – just damn impressive. A Double Respect who is also regular of the circuit club. He’s old school- like a timex – just keeps ticking. Awesome!!!
Big Ten – I mean where do we start? Or where does he finish? Well – both at this circuit. Big Ten started and complete the course for the first time. I can only think that he enjoyed this style of workout over the others he left in the past. Great results for first time on the course!!!!
Trojan – Making progress…. That’s what I see.. killed it with over 3 laps + Derkins. Solid effort and turned in an A+ performance. Very quiet out there – goes about his business like a professional.
Hooch – one of the main architects of this fine circuit. He owned the course today pushing like an animal after running 8+miles at a secret running club yesterday. (we forgive you).
Sprinkles – A pace setter today – leading the charge. I will say that I noticed an improvement in the Tyson form(pushup portion). That can only tell me that Sprinkles is getting stronger and has taken his citation from the form police seriously. Way to race today!!!
Segway – He’s not scared of a circuit course!!!! He had choices – like workouts without running. He tamed the inner beast and rose to the challenge!!!!! Glad to have you at here this morning.
MadDog – another long time Circuit goer. Results show as MD went further than last month and seems to thrive in the bootcamp style workouts that offer a variety of exercises!!!!
Legal Zoom (Andy) – A surprise entry in the circuit race this morning. He likes to hit the pavement and run at Clyent Dinner so this was like home turf for him. Nailed it with 4+ laps setting an impressive pace!!!
The Knish – Fast out of the gate – a pace he know would be hard to maintain. But he dug deep and seemed to kick it into another gear hearing “ballroom blitz” for the second time. Well done!!!
Commitment & Gladiator at Nesbit tomorrow. Christ Closet Xmas toy collection. Tons of things going on in Waxhaw tomorrow.
It’s going to be a sad day when we retire this version of the circuit course at Impromptu. I am blessed to have the opportunity to be around such a strong group of men who put up with my grumpy old man persona. Out
With the technical gliche of July haunting me for the past month… I found myself tossing and turning all nite. I even did some practice runs with the camera/video function on the mobile i device (what happens in a Lawson shower/ stays in Lawson) . Check. check, 1, 2, 3.. All Systems Go.
With temps in the 70’s the course was shaping up to be a fast track today – no rain, paths clear, Rocks all in place (Co-Site Q Hooch does a great job on course set up and filling our Q Schedule!). With that said 18 total out this morning to put in some work.
This is an opportunity to push/test/measure your physical progress – it gives you a baseline and then it’s up to you to see how you improve each month.
Some folks were out in front trying to break the course record – BottleCap, Legal Zoom, Deflated (he meant business today – own headphones/music – in the zone, Sprinkles and Dasher hit the gazelle mark of 4 laps – way to set the pace for the rest of the group.
Lots of folks on the course for the first time who went at it hard today:Rudy, Smithers, Spike, RickyBobby, loafer, High Hat
All the returning Pax made improvements over last amrap – CarbLoad, Foundation, Hooch, MadDog and Xerox !!!!!!! This shows that if you come to the workouts you will see results!!!!! Great work fellas.
The tracking sheetwith current and past results: https://drive.google.com/file/d/1yYT-1uxSDSvpsCPV7fWjzsi0eVUcv_Fb/view?usp=sharing
Be accountable to yourself!!! Put these results on your Refrig at home>>> look at it everyday – work hard when you post and make it a personal challenge to go 1 or 2 stations further next month.
Announcements:
Waxhaw Region Convergence!!!! It’s here – To all the leaders and fellow Pax that have helped grow our numbers, sites and outreach in Waxhaw- Thank you for your hard work. Monday – Show up early 6:30 – help with set up. Welcome fellow F3 travelers- show them why we are the fasting growing region in F3!!!!!
As always honored to be part of such a supportive and group of leaders!!!
A beautiful morning in the “Swarm/Nest/Playhouse/Watertower/WUC/Waxhaw” Region for the monthly AMRAP. 22 or so PAX made it to the start line and pretty sure the 22 or so made it through the course with varying amount of laps attempted/completed. I would be able to call out those 22 or so PAX; but I #Fused the recording of COT. Blame it on Old Man vs tech or just give me a pass ok….
The standard course. .47 mile each lap with stations (15 reps)
Tysons/Derkins/Step ups/Dips/Rock carry around circle/bear crawl+Bobby Hurley’s. Lap counter burpee
The veteran course runners+ 2.0’s led the way by closing in on 5 laps. A good cluster hitting 3+.
Lots of new faces hitting the course for the first time – Juiced comes to mind. He’s been to a few workouts and getting in the mix – he gave an effort today because he pulled from within AND a fellow Pax – Posse set the pace for him and encouraged him the entire way. I’m not sure we have an EFFIEE for this and maybe this is beyond EFFIE – but I’m thinking Posse should be nominated for a Lifetime Achievement Award F3 or LAAFie.
While Posse is often seen pacing withe a new FNG – it is really the site Q’s that need to be monitoring the back of the back and pulling the FNG’s along. I am as guilty as the other site q’s – Let’s make sure we add this to the DCCS.
Let’s make a pact as site q’s to give Posse a break – but also be the one pulling the fng’s through
Disclaimer, CPR, Cars, Safety AND any a reminder that a site Q will be working with pulling from the back of the Pax
Announcement:
Bible Study @ 5 Stones – see Lou.
3rd F opportunity at Waxhaw Elementary 8/3 morning. See Posse. This school has a lot of great kids – needs male leadership infusion
keep fellow pax injury free at Crane and Spartan
With three (3) seperate workouts going down within a few miles of each other I knew that I wanted to get back to the basics of a traditional bootcamp style workout for Flash. Ignition tends to be 3.9999+ miles and Asylum can be a bone crusher. As a recap “A Bootcamp Style Workout” as defined by one WUC Pax has no more that 1/4mile running in between pain stations. On a side note – said Pax – elected to do the running focused workout; not Flash. I’m not calling anyone out -would never use names – Jesse.
Quick DCCS given – as always Posse was cell phone prepared.
Warm up: Mosey to front of Middle School
20 SSH/15 Merkins/3 Burpee OYO/15 Squats/15PlankJacks
Mosey to Alcove #1 for some 5, 10, 15, 20 (5 reps of 3 exercises then 10 reps of 3..) Derkins/steps ups/Bobby Hurleys
Mosey to Alcove#2 for some 5,10,15,20 = Donkey Kicks/Wall Press/WWII Sit ups.
Paula Abdul down the main path with lights
P1 does 2 burpees, while P2 takes off to run2 2 light poles, comes back to first to meet your partner for 5 Hand Slap Merkins. Progress down the path for all 7? – ending up at Trasporters shed – Oh by the way we have a guest – Deadwood doing the Butt Cheeck Clench.
Mosey up to overhang across from bus parking for some Bear Crawl and CrabWalks. BC a section, hot lap -crab walk the next section- hot lap—rinse and repeat until through all the sections. We gladly brought Deadwood into the fold as he made up the bear crawl sections on his own.
Alcove#3 Front of Middle School for more 5, 10,15…..this time (Mike Tyson’s/wall press and squats(?). At this point Ignition was pulling up – they could have joined in the Mike Tyson fun, but they elected for some dips.
We called their dips and then moseyed back to the COT for a total of 28 for Flash+Ignition – outstanding
Was glad to see some familiar faces back out at Flash. Everyone was working extremely hard; we didnt have much seperation- so recovery time was minimal.
Sprinkles was pushing the pace out front. I got to parnter with Glider – so glad he has been coming back out. Good to see Big Tuna and Chipotle again. I need to do some partner work with Dobule sTuffed… as he was pushing hard all morning. The Flashers of Posse, Doughboy, Tupperware, GatorCub, Jingles, old macdonald and Flash leader Rockwell. Maybe someday we’ll hit an Ignition together!!!!
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