Author Archive Smithers

I know how to use a camera!

Quick DiCCS and were off

Warmup

Mosey to flag pole circle up

15 SSH

Calf stretch

15 MC

15 Merkins

Jimmy Dugan

 

The Thang

Partner up Gazelle with Clydesdale 

Run around full flag pole island in opposite directions and do 7s. You will meet twice per lap so alternate exercise each time, 6 full laps

6 T merkins

1 burpee

down to 1 T merkin and 6 burpees

 

Mosey to first corner for 4 corners

20 of each

LBC

Flutters

Heels to heaven 

Big boy

 

end at COT

Moleskin

Great work today boys! Little bit of running (gazelles got about 4 miles) and those heels to heaven sucked. The thought behind this one was for Gazelles to get their miles and Clydesdales to push past their norm which we accomplished. Nice to see Zin back from his beercation, I think he is a Clydesdale now? Shake gave me the “don’t let me catch you” right at the end and after that I was real close to spilling some merlot. Sugar Daddy needs to get out to some Ignition workouts! And only had a couple workouts with Bayo but that guys fast! Thank you for sharing a bit about yourself Penalty Box, who knew he was an NHL all-star? Chain of pain to Sledge, was between him and Popeye, I know what it’s like being a Clydesdale at a Gazelle workout yet I see you guys pushing hard every time – Great Job! Thank you all for letting me lead you guys today.

 

Announcements

This THURSDAY 10/15 – Convergence at Indian Land, let’s steal this flag!

This SATURDAY 10/17 – Blood drive….enough already, sign up or you’re a terrible person

 

 

Burpees and Hills and Burpees and Hills

Warmup

Mosey toward ABI and circle up   Kidding, mid-DiCCS….BURPEE TRAIN (perfect today is build-a-burpee day)

The Thang 

 

Well that was absolutely awful fun.  Now let’s hit all 3 hills and build back to some burpees while we’re at it

 

First hill – Mosey to ABI

 

Run to the top 20 in and outs. Back to the bottom 20 merkins. Rinse and repeat. 

 

Second hill – Mosey to Bad Idea. 

 

Give it all you got to the top. 20 BH. Mosey to the bottom. Am Hammers while we wait. 

 

Third hill – Mosey over the bridge and continue to top of KJH. 

 

First half of ab-web. 1 BB + 4 Am. Hammers

 

Run to the bottom 20 squats. Back to the top 20 merkins. Rinse and Repeat.

 

More Burpees… At the top of KJH 5 burpees and hang that right and do 5 burpees at corners back to COT (20 total)

 

At COT Let’s finish the web and end exactly on time.

 

Moleskin

 

2nd Q this week – thank you Carb Load for asking me to lead and right after I accepted, he mentioned that we haven’t hit all 3 hills in a workout in a while so I took his advice. Burpee train only made it suck more sweeter! The only complaints I heard were me whispering the directions a bit low (still working on the difference between my inside and outside voice) but I admit I expected way more complaining on the extra running (especially combining the hills with burpees) but awesome attitude from everyone! After hearing Schneider even up to the last minute pushing people to finish strong had to earn chain of pain, nice work! Haven’t seen Fuse and Recalc in a bit great job pushing. Nice seeing Shake out there. I think he said he joined the Zin curl workout plan. Waxhaw Express guys pushing the front of the pack while I tried to keep up. All in all Great job boys see you next time!

 

Announcements

10/17 – Blood drive SIGNUP

11/14 – MArathon Wolverine has details

Most importantly, TELL YOUR FAMILY YOU LOVE THEM. Please keep the Bardo family in your prayers.

Flash Mob: Cha-Cha

Warmup

Mosey to Rudy’s Poop Palace and circle up:

20 SSH

15 Imperial Walker

Calf Stretch

20 Merkin

The Thang

Mosey to first circle for 7’s

Start with 6 merkins and 1 Bobby Hurley – work to 1 Merkin and 6 BH

When finished circle back and finish out with others. Foundation and some others in the flash mob got a cha-cha line going. I was able to join for a bit of pickempickempickem’s before hopping back into the mix and back to the start for some flutters until 6 was in.

Mosey to front of middle school

Half Lap around the circle then do exercise. 5 Times

50-LBC

40-shoulder tap

30-dips 

20-derkins 

10-burpees

Some did extra lap to bring up the rear. Then on your 6 for 40 American hammers IC, 30 Flutters IC, 10 Big Bois.

2 lines – Indian run back to COT and get a lap in around the parking lot when we got there. FINISH

Moleskin

Appreciate the Chicken letting me come out and lead today. Saw him mention that a gazelle was running Flash today and it still sounds weird to me. I wasn’t always a Gazelle so hopefully you guys who don’t think its possible…it is…there’s no secret pill or formula, just takes a change in mentality and grinding day in and day out! For instance, Tanyatine was out in front of me on the 7’s (great work brother!) so I decided to try and catch him instead of fall back. That work will help me get better for tomorrow and the next day. On our pre-run, Foundation and I saw O69 already crushing it, this guy gets it. Grinding every day, you are an inspiration brother keep up the hard work!  Saw Schneider, Chicken, Sledge, and Rockwell pushing it. This group gave it their all even if it was a little higher on the mileage than usual (everyone remember to thank Cobbler for that). All in all great work and a lot of new faces I look forward to getting to know. Thanks for letting me lead you.

Announcements

Oct 2 – Blood Drive sign up! Rudy buying pizza if we get 80

Nov 14 – Marathon, half marathon, 10K

Bumps in the Road

Quick DiCCS including rant about my headlamp dying on prerun and we’re off.

Warmup

Mosey behind the school and to the bus lot

  • 20 SSH
  • Jimmy Dugan
  • 20 Mountain Climbers
  • Calf Stretch
  • Upward Dog

Focus is on circling back for the 6. If you choose to stay and Mary alternate between Big Bois and LBCs.

The Thang

Mosey to the adjoining neighborhood and stop at intersection at top of culdesac – 10 Tysons IC

Head to next intersection on your 6

Team to do 20 reps of each exercise at each intersection then run to next intersection in a figure eight around the neighborhood. When you hit next intersection circle back or Mary. Foundation has to do 39 birthday reps and then chase us.

First – American Hammers

Foundation not only completed the extra reps but chased everyone down and was first to the next intersection. He must have used all his energy on that because he stuck with us the rest of the time. Next intersections

  • Jump Squats
  • Flutters
  • Dry Docks
  • Plank Jacks
  • Freddy Mercury
  • V-Ups
  • American Hammers

Mosey back to the top of the culdesac. Triple Nickle Just go down and back 5 times

10 Bobby Hurleys at top/10 Merkins at bottom

On 3rd round switch to 5 and 5

Someone understood that as after the 3rd round we are done (maybe because I give terrible great directions and whispered spoke very loud and concise) either way I was glad to stop

As we laid there doing some abs, Mad dog made a joke about about how the lack of headlights made this a lot less safe (especially Zin’s sweet ninja outfit). Mid sentence a car whipped around the bend and we all sprang up before we became just a couple more bumps in the road.

Let’s mosey back to the school and stop at the first light pole

Paula Abdul –

Run 2 light poles do a burpee

Run back 1 pole do 5 jump squats

After first one decided we should increase burpees by 1 every time and got to 5 at the end

Mosey to the parking lot and Foundation will count us out for 39 more American Hammers IC

Moleskin

Shaking off a little rust after months of not Qing or even being out here. Great push by everyone and circling back kept us all together for the most part. Glad to be back out here with you guys.

As a Watchtower regular, I do love pulling back into the parking lot and seeing a ton of guys mashing. Those guys make no excuses!

Today was a good reminder of why DiCCS and safety is so important. I know we got a little complacent seeing no cars on the road but the past few days have had more cars than I even remember before Covid and it seems they have the same mindset not expecting cars (or people) on the road. Let’s keep emphasizing Safety (also I hope I am not at the workout where Mad Dog has to make another announcement).

2 FNGs today – welcome GameBoy and Magnolia!

Motorboat tried to sneak in as an FNG for a name change but just too good of a name!

Announcements

Labor Day – First Anniversary Convergence at Cuthbertson Middle

Iron Pax Challenge – Sign Up!

 

Two Peas in a WOD

We were very worried about there being too many people at a coupon party but 5 total participated and only 2 Lawson folks. Thought I’d see some others but oh well! Foundation and I got after it. Foundation said had we known it would be the 2 of us we would have slept in a bit later (meaning Foundation would have never showed up).

Warmup

20 – SSH
15 – Imp Walkers
10 – Merkins
15 – Plank Jacks
5 – Burpees

The Thang

Reverse Ladder

8 bicep curl + 8 front raise, then 7 curl +7 raises, down to 1+1 (don’t put down coupon)

“Stations”

1 minute per station as many reps as you can, 15 second break between each (goal should be to get at least 20-30 reps per set). Should be able to get about 4 rounds of each

Triceps Press
Rows
Chest Press
Curls (if you get smoked from ladder can change to Big Bois w/coupon)
Deadlift
Shoulder Press
Squats

Moleskin

Stay SAFE!

Ron Jeremy

Warmup

Mosey to the bottom of Nightingale and circle up
20 SSH
15 Imp Walkers
Calf Stretch hold
5 Diam Merkin
5 Reg Merkin
5 Wide Merkin hold
20 Mount Climb

The Thang

Mosey to the top of the first street. Will be going from top of the street to bottom of cul-de-sac do exercise and rinse and repeat for each street/cul-de-sac:

1st Street – 10 Merkins

2nd street – 10 Bobby Hurleyth

3rd street – 5 Burpees

End at top of the street for Ab Web:

1 Big Boi + 4 Flutter

Up to 10 BB + 40 Flutter

Halfway through, Dasher let me know that my counting was starting to get a bit … passionate sounding.  Then mentioned something about my mustache making me look like some Ron Jeremy fella? Must be a stud.

1st Street – 10 Dry Docks

2nd street – 10 Speed Skater (2 is 1)

3rd street – 5 Burpees

A little time left back to hill at the bottom of Nightingale.

Mosey down – 10 squats

Pick a partner, sprint up hill, try and beat them

Rinse and Repeat twice

Mosey the long way back to COT

Moleskin:

Seeing a lot of the same faces which is awesome. People continuing to put in work and everyone following the guidelines to stay safe. Would love to see some new faces but also understand we need to stay as safe as possible.

Announcements:

Lawson group sticking with the 6am at the mill but may do a day at Quellin, school, and/or other side of Lawson

2nd week – Stay home and stay safe!

Swarm-ish

Nothing like starting Friday with a nice easy Swarm-ish type, hour-long, BC led workout…

Warmup

Mosey down Oxford to the empty lot and plank in the bugs circle up

SSH

Merkins

LSS

Dry dock (I think I got some of these right)

The Thang

Mosey to bottom of Oxford to island:

30 Mike Tysons

Run 3 laps around island

20 Tysons

2 laps

10

1

Mosey to Deer Meadow hill

Top of hill – 5 one-legged burpees
Bottom of hill – 5 one-legged burpees other leg
Then 4, 3, 2, 1

Mosey to bottom of Ringtail by island:

30 Carolina Dry Docks
3 laps around island
20 DD
2 laps
10
1

Mosey back to top of Ringtail where we lost Sledge. Mosey back down to look and do 30 Bomb Jacks. No sign, let’s keep going. Back to the top for 20, then bottom for 10 and back up.

Mosey back toward the Mill and stop at top of hill by the tennis courts

Bottom of hill – 10 Bomb Jacks
Run backwards up hill then back down – 9 bomb jacks
Repeat until 1

Moleskin

BC dragged us through the gauntlet on this one. Multiple people mentioned he has gone from friend to foe. In between segments the gazelles would have the clydesdales start while they did some mary and then they’d catch them. Apparently I am now considered a gazelle so when offered a head start I obviously took it to which Dasher stopped me and made me come back to wait. I hate love how we all push each other to get better and don’t let anyone catch their breathe give into the easy route.

I did like our new exercise “Have a Nice Day” which consisted of laying on the ground and just listening to the sounds (mostly birds). BC made a great point: take some time to yourself during this time, lay out on a beach or grass (or the mill parking lot was nice) and try to find some peace. There is very little traffic and noise pollution so just take a deep breath six or more feet away and listen and relax.

I think the toughest thing about this quarantine is having to stay away from people. It is hard to be divided in a time when you would turn to others for comfort. We have done a great job keeping communication open and helping where we can but let’s keep up that attitude and continue to help others who need.

Announcements

Recalc’s company is driving a lot of the mapping and information of the virus with the WHO – let him know if you have questions and he will critique your form ask at work and get back to us.

Be safe!

Lawson at a Distance

6 PAX started at Poop Island to jog over to the Mill

Upon arrival there were way more than 10 PAX so break up into 2 groups (more running vs less running) and we’re off

The Thang

Mosey to BC’s house and do some warmups in the driveway.

Mosey to top of Deer Meadow (BC loves this hill):

7’s

Run down – burpee

Run up – do some exercise at top

Mosey to bottom of Oxford to the island

Total of 6 laps around the island in 2 groups. While first group runs second group does exercises:

first 3 laps: 10 merkins – 10 plank jacks

last 3 laps: 10 something – 10 something else

Mosey down the path (watch out for the tree) to the rocks and grab one.

30 curls – 30 overhead press

then 20 each

then 10

Mosey back to COT

Announcements

These are weird times stay safe

Slurpee Train

Rain held out for a nice day at The Floater

Warmup

Mosey to the basketball court at the school

  • 20 SSH
  • 15 Imp Squawker
  • Calf Stretch

The Thang

Straight from warmup – get on your six for ab-web

  • 1 Big Boi
  • 4 Am Hammers
  • up to 5-20

Cutoff to finish later. Let’s mosey to Bad Idea and crush it.

Jailbreak up and let’s catch our breath plank? Thanks Carb Load! (must have watched the whole 8.5 hr video of the old guy planking for motivation this past weekend…..has anyone else seen that?)

Perfect timing for the Slurpee burpee train….

Mosey to the corner of the graveyard and do laps stopping at each corner and alternate Dry Dock and BH each corner:

  • Round 1: 20 Dry Dock then 20 Bobby Hurley
  • Round 2: 10 Dry Dock then 10 Bobby Hurley
  • Round 3: 5 and 5

Mosey to the elementary school.

Snake the parking lot there and back twice while doing 5 burpees when you round each island for a total of 40 20 more burpees

Let’s mosey to the bakery parking lot and finish that ab-web!

Start at 6-24 and finish up at 10-40. At around 8-20 you could hear me struggling a bit so Foundation jumped in to finish the count, thanks.

Mosey back to COT and as we got to crossing the street jailbreak if you got it!

1:30 left so Deadwood lead a synchronized swimming plank routine to finish it up, thank you sir.

Moleskin

First time Qing the Floater and I love this site.  Burpee train cut the weinke short a bit but still turned out nicely. I actually love hearing that train come by because I hate burpees, so it forces me to get better at them.

Shout out to O-69 for showing up day in and day out and doing his thing! He is a testament to dedication. It’s not about motivation or drive – its about discipline. Especially when your body is sore and tired, your mind will always want you to take the easy route and rest…so don’t think! Just get up and go – you will always feel better after.

There was no real 6 today because everyone stuck together, even on some longer moseys. Obviously the Roosters were out front but everyone seemed very fast today – must be all the weight lost these past few months.

Some surprises at the weigh-ins! A lot of people getting down so serious weight and I know it must feel nicer when running and working out, I know I feel a huge difference.  I think the most surprised was anyone seeing a bunch of half-naked men hanging out in front of the church…nothing to see here, move along.

Thank you all for letting me lead you today, we have a great group of guys out here in Waxhaw and it makes it a ton of fun!

Announcements

Happy hour tonight at Queens South 7-9pm  –  dress as your favorite queen

Final Weigh In Announcement coming soon!

Man Touch has successfully completed his name change to Two Hand Touch – while signing a blood contract that he will post regularly forever

 

The Rooster Waxhaw – Ultra

So Foundation and I figured we would would run jog at a leisurely pace the 11 miles today at the Rooster because it lined up with some half marathon training we were doing.

Less than 24 hours before the race we get an email that it’s actually a half marathon each.

So why not?

Were just going to run as fast as we can the whole time jog at a a conversational pace and continue our training.

The Thang

What Gerber said just more miles

Moleskin

We started off at a fast pace and Foundation just kept blazing through so I tried to hang on – he’s getting fast (7 min miles for 13?) and we finished the full 26 at 3:18. Not too shabby.

We came in 2nd for 2 man teams (there was a 3 man team that came in *2nd*) and first place had one of those crazy ultra marathon runners (he ran an extra 10 miles after the race to train for his 100 mile race coming up).

Either way for both of our first halfs not too shabby.

Moleskin cont’d:

If you haven’t made it out for a CSAUP you need to. They are exactly what they say: Completely Stupid And Utterly Pointless and that makes it all the more better. It is awesome to see how other groups in F3 and FIA come out to support something greater than themselves – all while having a blast at the same time.

If you haven’t read Gerber’s BB go do it – he explains how great the people were and how impressed everyone is with the F3 Waxhaw region. We even talked a bit at coffeteria about how other regions have huge populations in the area and still less AOs and turn out. We are very lucky here but its all stems back to how our region lives the values that F3 stands for day in and day out.

Congrats to the Waxhaw Express on the Rooster trophy and look forward to next year’s event!