Author Archive Rockwell

Cuthbertson Middle and High School Campus Tour

Flash

The PAX (including the Ignition crew): Hollywood, Draper, Trojan, Halfback, Stub Hub, Das Boot, BoBerry, Dana, Tupperware, Wolverine, Gerber, Turtle, Foundation, Deflated, Chicken Little, Rubbermaid(R), Fuse Box, Mad Dog, Mayhem, Banjo, Posse, Old McDonald(R), Dough Boy, Gator Cub (R), Chainsaw(R), Bottlecap, Recalculating(R), Rockwell, Limestone(FNG).

16 PAX strong showed up for Flash on a crisp Monday morning with NO RAIN in the forecast!  At the start line we stood in awe of Bottlecap as he graced our presence by skipping Ignition to graciously hang out with the Flash group.  After some safety comments and some fist bumps with the FNG we were off!

Here’s what went down:

Warm Up Lap

Circle Up

               SSHs x 20

               Imperial Walkers x 20

               Plank Jacks x 20

               Mountain Climbers x 20

               LBCs x 20

Repeat warm up exercises

Mosey to front of middle school benches

               Step Ups x 20

               Run to curb and back

               Derkins x 20

               Run to curb and back

               Dips x 20

               Run to curb and back

Mosey to the top of stairs at high school

               Donkey Kicks x 20

               Run to bottom of stairs and back

               Mike Tysons x 20

               Run to bottom of stairs and back

               Shoulder Taps x 20

Mosey to shed

               Wall sits

               Air Presses x 40

Jabs x 40 (Thanks Mad Dog for counting!)             

               5 count hand to wall Merkins x 10

Working our way back to the start – 2nd light pole do 5 Merkins, come back 1 light pole do 1 Burpee, out 2 light poles for 5 Merkins, back 1 light pole for 1 Burpee… so on and so forth — all the way back.

Parking lot sprints x 4

Mary for the final 3 minutes.

As always everyone put in hard work!  I always enjoy seeing guys push themselves and encouraging their brothers.  It was great to see Turtle back!  Cotters!  Also, shout out to Limestone (FNG) who found us on Facebook and had the courage to show up not knowing anyone and not knowing what to expect.  Awesome job pushing yourself!  It’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • Dash for Downs in Ballantyne March 23rd.  Speed for Need still needs people to push chariots.
  • This coming Saturday a free event in Rock Hill.  The Rooster.  5-man teams… Chicken Little looking for partners.

Thank you, Mad Dog, for taking us out!

Separate the Men from the Boys

The PAX: Gator Cub (R), Bread Bowl, Moneyball, Mad Dog, Bottle Cap, Dough Boy, Recalculating (R), Hooch, Rockwell.

9 PAX braved cooler temperatures and light rain this morning at Impromptu.  I heard there was another workout option somewhere in Charlotte this morning that was in a cozy, covered parking deck but the MEN of WUC don’t need that! I think it’s cute though that some of our WUC BOYS brothers felt like they couldn’t handle a Rockwell beat down in the rain!

All kidding aside, glad to see everyone up and working hard, regardless of where you post.

Here’s what went down at Impromptu:

WARM UP

  • SSH x 25
  • Imperial Walker x 20
  • Plank Jack x 20
  • Potato Picker x 10
  • Low Slow Squat x 10
  • Hold Plank while explaining instructions

THE THANG

  • 3 ROUNDS OF THIS:
    • Front of school – Donkey Kicks x 20, Merkins x 20, Bobby Hurleys x 20
    • Run to back of school – on the way there (and on the way back) Bear Crawl length of covered sidewalk
    • At the back of school – Dips x 20, Step Ups x 20, Derkins x 20
  • Mary waiting for the 6
  • Mosey to steps at the high school and partner up
  • 3 ROUNDS OF THIS:
    • Partner 1 hold Plank with feet on the wall
    • Partner 2 run down steps, do 1 Burpee and return
    • Flap jack
  • 2 ROUNDS OF THIS:
    • Partner 1 LBC (round 1) and Flutter (round 2)
    • Partner 2 run down steps, do 1 Burpee and return
    • Flap jack
  • Mosey back to start

Despite the rain it was a great morning!  Hard work and some good laughs with a great group of guys.  Bread Bowl is in jeopardy of having his name changed to “Flush” but other than that we all finished unscathed.  I always enjoy seeing guys push themselves and encouraging their brothers.  It was an awesome effort by all and it’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • 3rd F on Sunday at 7 am at Five Stones Church.  Studying 1 Peter Chapter 2 this Sunday
  • Still collecting jeans, sweatshirts, winter gear, etc… for Church on the Streets
  • Beer Jangle tomorrow night at Briar Crest
  • Come to the Table annual F3 fundraising event.  At Charlotte Country Club Thursday, 12/20