Mosey to Rudy’s Poop Palace and circle up:
15 Imperial Walker
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
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
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.
Oct 2 – Blood Drive sign up! Rudy buying pizza if we get 80
Nov 14 – Marathon, half marathon, 10K
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).
20 – SSH
15 – Imp Walkers
10 – Merkins
15 – Plank Jacks
5 – Burpees
8 bicep curl + 8 front raise, then 7 curl +7 raises, down to 1+1 (don’t put down coupon)
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
Curls (if you get smoked from ladder can change to Big Bois w/coupon)
Rain held out for a nice day at The Floater
Mosey to the basketball court at the school
Straight from warmup – get on your six for ab-web
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:
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.
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!
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
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.
What Gerber said just more miles
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.
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!