DiCCS given, let’s roll …
Warmup run over beside tennis courts, SSH, Imperial Squawkers, Mtn Climbers, Peter Parkers, Calf stretch …
Exercise at top & bottom of hill, approx. 200 yds apart, Every exercise was 15 reps (2 is 1)
1 Hand release merkins/Bonny Blair(speed sktr)
2 LBC/Mike Tyson’s
3 Scorpion drydocks/Monkey humpers
4 Dorothy hurleys /Walking Lunge squat
5 Run back to Rudy’s shed (3/4 mile)
6 Wall sit air presses, Variety of Merkins
7 Back to COT for BB sit-ups, flutters and end with 30 seconds of Have a nice day!
Always honored to lead you guys. Big group, no way I can call everyone out, but a few notables include:
YHC took us out!
Last time I attempted the 521 challenge was about 1 year ago, Frasier (from SOB) was on Q and it was no problem for him
I thoughts this morning’s rain would hold back some PAX, but we had an influx of SOB guys that kept our Pursuit numbers up. Have to say, I did feel a little out numbered, but was glad to see them join us.
Diccs given and Bratwurst offered up mini maps to anyone unfamiliar with the route, nice touch Bratwurst!
Todays goal was to run to 521 and back with in our 1 hour time, cutting thru the neighborhoods, experienced plenty of hills along the way. Along the route we worked in the Freedom to 5K training plan (most of it anyway). Warm-up, then 20 min at T-pace and 4 – 200’s (which did not happen)! Over half the PAX made it to 521 and the others were very close, so great effort by all! We made it back to COT right on time, well except Endo, he made it back during COT. We knew he was right behind us. I tried to get PAX to make a tunnel for him upon arrival
Tiger Rag left some left kneecap skin on the concrete islands at the round about, guess he glanced at his watch for a second and that’s all it took to go down, but he came right back up and ready to go quickly. We may not see TR in UC for a while
Near the end, we connected with Transporter and a new FNG he brought, now known as “Animal”.
There will be a 5k charity race in Ballantyne. Hit up Kirby on Slack for details if your interested. It will be a couple weeks after July 4 weekend.
100 PAX Challenge on-going, charities selected, hit up Posse for details.
Thanks for taking us out Bratwurst.
Is what I thought today ‘s training would be … but I might as well forget about their being any “easy” interval days.
DiCCS given, let’s mosey … about 1 mile, switched into some “Bratwurst” warm-up drills (have to be there).
Everyone ready? Hit start on Garmin and we are on our way, we started much faster than we actually ended up, hard to manage that initial starting line adrenaline. Today’s workout was pretty basic and I thought would be very manageable. We ran for 10 min at T pace (about 1 min/mile slower than your 1 mile race pace). After 10 min, we get a 2 min recovery. Repeat 3 times. The first two rounds were not that bad, but man did the third round suck. Leave it to Bratwurst to figure out each and every week how to “break” us with some new workout.
We all took turns leading and pulling each other along when needed. Ice 9 was always close by, all I had to do was listen for him, this dude pushes so hard the wheels nearly come off! Rubbermaid was also grinding away, everytime I turn-around the dude is there. Waxhaw Express guys posted 6:35 avg pace! Today was no joke, good push by everyone!
F3 Spartan Race June 27, Fourth of July 4 miler race Uptown, 100 PAX Challenge
Thanks for taking us out Bratwurst! Good message.
DiCCS given (1o sec before start, yikes!)
Mosey to new Lawson Pool for some stretching (SSH, Smurf jacks, Imperial Squawkers, LSS, Mtn Climbers, Calf stretch)
Biggest longest hill first, 10 Hand release merkins Bottom (B) of hill & 10 Mary Catherines at top (T), rinse repeat 3x
Next street/easy hill, 20 Pistol LBC B / 10 Mike Tyson’s T, rinse repeat 3x
Next street decent hill, 10 Scorpion drydocks T /10 Monkey humpers B, rinse repeat 3x
Walking Lunge squat, 40 yards (as a recovery or until chatter returned)
Papaw Lane, great hill, short run, 10 Dorothy hurleys B / 20 Speed skaters T, rinse repeat 3x
Head back for COT, End with some Mary!
Goal was to stay busy, bust out some hills and body exercises. Never really did catch my breath, or if I did it was during 6″ planks and merkins of some variation. Hope others felt that way too:)
Beautiful weather, 64 degrees, and all PAX got their money’s worth. Special guest Gaylord did twice the work with his face protection, good grief how did he do that?!?
I’m totally blown away by how much faster and stronger the PAX are this summer! Proof that we are better together. Thank you all for allowing me to lead you this morning for the workout and prayer! Your the brothers I never had … thanks guys!
Spartan Race, Saturday, 6/27, 7am (arrive 15 min early), park near bus lot of CHS/CMS and meet up by restroom (Rudy’s PP, Transporters Shed). BRING COUPON – some extra will be provided.
100 For 100 PAX Challenge on going!
Hope you didn’t miss our Spartan preview work-out … if you did, don’t worry, we will run it again June 27 at 7a, BE THERE!
10 Pax didn’t let the 93 degree temp’s and humidity stop them!
Diccs given, Lets Mosey, around the spirit trail (shade) and then stretched (shade). SSH/Smurf’s jacks, Merkins, Potato pickers, Low slow squat, Calf stretch
Run to Lightpoles: 5 Bobby hurleys, 5 speed skaters at each pole
Run to basketball court: Ladder drill, 7 burpees/1 Gas Pump
Run to CHS canopy for water break, THANK YOU LOU NALI, Big Boy’s under the canopy, Run down ramp to bottom of steps for staggered Merkins, Repeat 3x
Run to CMS picnic tables: 15 dips, 15 Derkins, 15 step ups, repeat 3x reduce by 5 each round
Run to COT, 45:50 by my watch, so only taking heat for 50 seconds late, yes late.
PAX worked super hard in that heat, CarbLoad completed a Trifecta today!
Christ Closet shelf building Sat at 8 ish, PAX 100 for 100
Tony and Lou took us out, prayers for Drive-By healing and improved health!
Refreshments provided afterwards, thanks again Lou!
Waxhaw Express and Pursuit meet up again, this time for a Border Patrol route thru Millbridge. Not sure how many times exactly we went back and forth between NC and SC, but I assure you no illegal substances were transported across the border!
Diccs given, Let’s mosey for about 1 mile, stretched and away we go …
So 10 PAX showed up, 7 there to “Run” and that they did, up and down the hills of Millbridge, one especially large hill was quite fun. The other 3 Pax came for the Waxhaw Express “Interval Training”. It’s week 5 of 8 and fewer and fewer Waxhaw Express folks are showing up these days … hmmm.
Short BB, sorry, work is really getting in the way.
Don’t forget about PAX 100 for 100 and this Sat, 8 ish at Christ Closet to build shelves! See you there!
DiCCS given, let’s mosey …
Warmed up with an opening mile on route to the famous “Frank and Beans” route only found in Millbridge. Loosened up with some “Bratwurst” style exercises (minus the skip-kick thing). For Waxhaw Express, this is Week 3 of an 8 week plan to prepare us for a 5k/10k race on July 4th weekend. Today’s workout was simple to say, not so simple to execute. Basically, we ran 10min on/2 min off. The 10 min was at T pace (T = Threshold, your 1 hr long race pace, usually about 1 min longer per mile than your 1 mile race pace). While your processing that, consider after our 10 min T-Pace, we got 2 min off/jog. 2 minutes never went by so quick … Rinse and repeat for 3 sets!
Good job by all PAX, including a couple of cyclists. It was good having Bratwurst there to oversee his 8 week plan in action. We had all levels of runners working hard in the hills of Millbridge. Gerber was at the pointy end with Tooltime on his hip. I watched in admiration. Scuba Steve (my Navy Seal neighbor) has been hopping on the Waxhaw Express lately, good to get him on dry ground. Endo and Bratwurst joined us too, despite Bratwurst recent MTB accident. He decided MTB is hazardous to his health (and I concur), we also contemplated a name swap between him and Endo??? Glidah was missing Dasher, but held his own quite well, he was right there for all three rounds, possibly regretting every minute of it:) And , we had two Train patrols on their MTB’s, Fuse and Posse! Last but not least, there was a lot of hype and buzz among the PAX in anticipation of TUCK’s EPIC return to Pursuit from quarantine. PAX searched the hills of Millbridge High & Low for TUCK, only to later discover someone Fart Slacked this morning. We miss you Tuck!
100For100 – Half way there! Give what you can. Yours truly took us out.
Diccs, let’s mosey …
Weinke: Run. Week 2 Speed Workout, 40 min at half marathon pace.
Since Nesbit was flooded, we called an audible on our route. Which sucked because it’s hard to find anywhere flat in Millbridge. Pax did not complain, adjusted on the fly and got straight to work after our opening mile mosey warmup.
Gerber led the way with Tooltime close behind. The rest of us chasing them down for a mentally and physically 40 minute grind. No chit chat here, this was work and very proud of all these guys. I caught a few glimpses of Glidah and Dasher, both fully committed and running hard. Deadwood too after he showed up late to the party😝. Never count out Rubbermaid, he was there steady at it, encouraging us and putting in the miles. Nails too, this guy is disappearing with weight loss and I see him getting faster every workout. It seems He is posting more than ever lately. Posse was there on his bike, kept lapping us, you should see his bike with neon lights on the spokes!!! Also saw Centerfold (mashing) a few times with some very heavy dumbells. When we were done, Dasher yells, “I’m counting it!”, referring to a virtual race he was scheduled to run with us this weekend. Smart move Dasher, let’s see if the Pax let you get away with it🤣🤣🤣
100 for 100 reminder
Then I left … ask Gerber for rest of story
DiCCS given, let’s mosey …
Pretty simple, it’s Pursuit, just run right? Well, leave it to Bratwurst to devise an 8 week plan to prepare us PAX for a 5-10k race on July 4 weekend. His plan puts all the science behind the “just run” theory. Still in week #1, today’s speed workout involved 5 minute intervals at T-Pace and 1 minute of recovery, rinse & repeat 4-6x. Which resulted in around 7 miles including the warm up and cool down. Not too shabby. For those interested T-Pace is Threshold Pace, a pace you can hold for a long run (an uncomfortable running pace) or to confuse you further it is about 1 minute per mile slower than your R-Pace (Race pace, dummy, come on keep up, your in Bratwurst world). I just shake my head up and down and run, usually works out. Well, that’s it for the weinke, didn’t seem too tough on paper …
The intervals had a way of sneaking up on you. By the last one I felt like I had just ran a race, completely wiped out, ready for a very slow mosey back. Which thank you Rubbermaid for guiding us back, much appreciated. Most of the PAX I kinda of expected, but Nails, ToolTime and Rubbermaid were a surprise. Loved seeing Nails out there getting it done, working really hard, you can tell he plans to get faster. Rubbermaid said he clocked some sub 8’s, so he’s moving from run all day long to run fast all day long, watchout. And that was my first time getting to know ToolTime, this dude is fast, hung right there with Gerber and I the whole time. Gerber was crushing it, I kept slowing him down, he had this sling shot effect coming off the round a bout that both ToolTime and I had trouble hanging with. Glidah and Dasher were there too, I don’t think Dasher woke up until interval 2 or 3, but Glidah had his back, kept him moving in the right direction:)
100 for 100
Pray for Thoms family and friends
Mayhem – Thanks for taking us out (neighbor)!