13 PAX (plus another 5 at Swarm) at Impromptu this morning…no site Q’s to be found…Recalc looked all morning.
Easy mosey behind the school to Rudy’s shed/bus lot. Circle up for SSHs, Imperial Walkers, 6” planks, some stretching (against Recalc’s advice), Elbow plank/reverse Peter Parkers.
Mosey to the traffic circle, to the wood benches. Partner up, exercise is 200 dips, partner runs down to and around the circle. Then to the steel benches/picnic tables for 200 shoulder taps with feet on bench (2 was 1).
Mosey to large parking lot by football field for 4 corners. Since it’s Good Friday…
20 Crucifix merkins
20 Toe touches
20 Bicep merkins
20 Crucifix crunches
Since it is the 2nd day of the month, 2 burpees in between each set in the middle
Mosey to Rudy’s shed. 1 burpee at each light as we finished at COT J.I.T.
Anytime you want Golden Plates to attend a workout tell him I am the Q (Fusebox).
Waxhaw Trail Fest (WTF) – May 1st starting at Walnut Creek Park, t-shirts available for purchase
Clean up downtown Waxhaw, April 17th…should be quick. Coffeeteria afterwards. Bring leaf blowers, rakes, gloves, etc.
Off the chain site is moving to Wednesdays, 6pm Walnut Creek
FNG (Dustin) who started his first workout with SWARM…aka Dunkin
DICCS covered, all good except Posse doesn’t like being asked for the time more than once
Mosey to covered area by the school bus lot.
Imperial walkers, potato pickers, 6″ plank, mountain climbers, calf stretch (from the pax that blew out both of them in 2020). Should we stay under cover? NOPE…needed a little mileage.
Mosey to neighborhood across the road.
Driveways on right to the cul-de-sac, alternating speed skaters & bobby h’s. Comment (mad dog) made about how glorious it was be to stay off the ground with the stated exercises.
On way back, driveways on right, alternating lunges & side straddle hop
Mosey across to other neighborhood (same side as school) to first street on left for 7’s on the hill…
Dry docks & plank jacks
Mosey back to covered area by the school bus lot.
American hammers, merkins, lbc’s, shoulder taps, peter parkers
Mosey back to COT. Rudy had enough of the rainy condition and took off…should have competed at the Rooster with that pace. 90 seconds left we finished with low slow squats
CPR March 29th – Sign up
New A/O on rising of the next full moon @ Waxhaw elementary. In addition, whenever there is a full moon we will have an iron pax workout, first one will be led by Chastain. Purpose is to split up Flash so Posse will review recent Flash workouts and assign pax as Q’s.
Also noted there are too many announcements in the COT and that may be limiting the opportunity for pax to open up so we are looking for guys to help start a weekly news letter to communicate all of the announcements, upcoming events, etc. Based on historical texting examples, Schneider will not be allowed to help with the newsletter.
Prayer request for my niece Lauren was added.
16 Pax showed up for my VQ at Chiseled today. After very little prodding I was able to get a few Pax to attend that do not normally attend Chiseled so that was great…appreciate the support
Mosey up to the entrance on Cuthbertson Rd then back to COT, doing butt kickers the last 1/4.
Then some quick warm up exercises in cadence:
Walked over to Mt. Chiseled with our coupon (rifle carry), partnered up with someone with different abilities and performed the following with a run around Mt Chiseled as the timer:
Walk back to COT with coupon (rifle carry) to finish with a few more exercises:
No Vups or Blockees which didn’t go well with Doughboy. Not a hard workout, easy to understand but it’s what we all put into it. None of us get up to work out at 5:30am to dog it and that was clear today. 069 enjoyed it so much he was still doing curls after everyone left 5 stones. Also thanks to Golden Plates for the music.
23 men arrived for Impromtu…the forecasters promised rain but it didn’t rain which was awesome (so I didn’t have to modify).
There was a mention of Driftwood and his warm up runs…maybe a little similar but definitely not the same pace.
SLOW jog behind CMS, past buses to front of CMS
Circles up to do:
20 side straddle hop
20 imperial walkers
Plank, then 6”, back to plank
20 mounts climbers
Calf stretch, flapjack
20 shoulder touches
Mosey to picnic tables behind HS
Partner up. One does dips/squats, other runs around circle, 2 runs each. Then one does merkins/step ups, other runs around circle, 2 runs each. Total of 4 runs around circle for each person.
Then mosey to large parking lot, 4 corners
20 heels to heaven
20 plank jacks
20 American hammers
2 burpees in middle between exercises, Repeat until the 5 min warning
Head back to COT
Thanks to all for all of the support in helping before and showing up this morning for my VQ.
F3 dads on Saturday, 8/15 @ Newtown, 9am
Open Door – 3 meetings, 2 zoom, one live Sun 7:30am at 5 stones
F3 Waxhaw 1 year anniversary celebrated on 9/7 @ Cuthbertson school 0630 hrs. We will have a choice of 3 exercises:
On a fine summer morning we went to school…and then it was over.
Chastain and Fuse Box explained what we would be doing until 8:30am, preached the DiCCS format and then we were off…no that was Fuse Box…with no weinke
We moseyed towards the front of the school trying to keep Fuse Box in sight. An example of what not to do as a Q. It also didn’t seem like Chastain knew how to count but again a lesson for us to do it right.
4 corners (split the group/on your own)
Moseyed to the school bus lot for some work with a partner. No partner carry exercises allowed now with Covid (phew) so we caught a break. So while one partner did derkins, the other ran ~40 yards then back to change exercise positions with said partner.
Short mosey to rock area…
Used the lamp posts by the shed/field to practice american hammers…only twice and then sprinted/jail break to the COT.
I really appreciate everyone taking the time to help me learn how to Q (after being here only 3 weeks) especially Chastain, Fuse Box and Posse. Apologize for submitting this 3 days late (from time I could access).
n/a. Chastain took us home with something other than a prayer