Quick DiCCS including rant about my headlamp dying on prerun and we’re off.
Mosey behind the school and to the bus lot
Focus is on circling back for the 6. If you choose to stay and Mary alternate between Big Bois and LBCs.
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
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
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!
Labor Day – First Anniversary Convergence at Cuthbertson Middle
Iron Pax Challenge – Sign Up!
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
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
Stay SAFE!
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
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
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.
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!
Nothing like starting Friday with a nice easy Swarm-ish type, hour-long, BC led workout…
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)
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
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.
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!
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
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
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!
3 PAX for a foggy run through Lawson. Couldn’t decide on mileage so we just ran. We got a little crazy today and did the standard loop in REVERSE (just ran the other way, didn’t actually run backwards). Foundation is getting pretty fast …. and his motivation? Literally just to watch the Flyby on Strava and see how far he can pull away from us slower guys (someone should reach out to him and see if everything is okay up there).
Announcements:
The Rooster on Saturday! DW bringing the firepit to keep us warm
3 PAX toughed through the mean streets of Lawson
1 almost didn’t make it….
An early protein bar before a run and a way faster pace than usual = potential Rudy pt.2
Deflated thought he saw Bear Grylls emerge from Mother Nature’s outhouse
…and still finish faster than me (why am I so slow?)
Overall a nice humid and foggy 5 Miles.
So if you didn’t know, recently Foundation hired me to work for him.
His first assignment? Keep the PAX dry…
Lap around the parking lot.
Let’s Mosey
Run from parking lot to the neighborhood on the same side and stop at the top of the cul-de-sac:
Let’s Mosey
Continue into the neighborhood to the fork and make a right – head to the middle intersection that cuts the neighborhood loop in half:
Mary while waiting for the 6…after about 2 miles already I must have forgotten it rained last night…
On your 6 for some big boys!
Everyone: Are you serious?
Me on the ground: UP – 1 – UP – 2…
*It was here that Foundation knew his new hire may be a little special*
Let’s Mosey
*Damascus catches up to me to let me know he takes back all the nice things he said before
Continue around the loop of the neighborhood and stop at the next cul-de-sac (this one looks much shorter so it seems like a nice little workout):
Doughboy with the 10 count
Let’s Mosey
Stop at the intersection for 10 Merkins. Continue to the next intersection 20 gas pumps.
Mosey to the flagpole and circle up:
Let’s Mosey
5 Merkins at each light to the end, mosey to COT and lets finish the web:
Time!
This was a fun one. I wanted to push even myself on this and clearly did staying toward the back of the pack. After trying to keep us from getting wet I figured let’s embrace it and have some fun (also, I ran out of exercises to keep us dry – to which Foundation said, “you couldn’t think of DRY-DOCK? It’s even in the name for you”…looking forward to my new role.
Everyone stayed together on this run-heavy workout and even though everyone kept circling for the 6 (great job guys) they never had to go too far. Everyone pushed, worked hard, and I appreciate you letting me Q today!
Thank you Damascus for taking us out!
Gremlin this weekend
Oh and new Watchtower Site Q….Me!