Author Archive Wolverine

32 minute workout

Diccs and mosey, stretch, mosey …

Easy workout today, timed intervals.  1 min, 2 min, 3, 4, 3, 2 & 1 minute of 5k pace with equal recovery running after each interval.   It’s only 32 minutes, but actually felt like plenty.  15 to warm-up and cool-down.

Most PAX (including mine) arms and shoulders were smoked from yesterday’s murph workout, so good that today was running only.  And we had a big group, 12 PAX post this morning, I thought numbers might have dipped after that big weekend.  We kept the PAX together by circling back up for the 6th during active recovery.  We logged around 6-7 miles.  Gerber led the way most of the workout, along with Easy Button and Chastain.  Dasher was right there too and took the lead for an interval or two.  Glidah was all over and just seemed happy to be out there.  Really proud of what I see Fusebox doing, he has committed to at least 1 running workout per week and he usually shows up to two of them.  He’s def getting faster.  Ghosted and his long sleeve shirts and pant joggers made another debut, way to cold for him to show any skin.  Sugar Daddy was there for the pre-run … are you showing up for the pre-run at the running workout?  Chicken was his bright cheery positive self, love that man.  Halfback … kotter … which is it made a re-appearance, first the murph and now express, let’s go dude (was killing it too).  And we had special guest appearances from two of the LRC crew, Smithers and Foundation.  Smithers was turning up the heat for a few intervals.

Blood drive reminder (Radar), WWC June 10 trail race 5:30 (5k/10k), I took us out.

We Want BOT

Diccs given, let’s mosey …

LRC rolls in early, they all get out of the car ready to go, like going to kick our butts … Smithers and his tattoos are a little intimidating.  Easy button and I were outnumbered until Sugar Daddy jumps out of no where, at least now its 3 on 3.

My legs still smoked from WTF needed a recovery run, so we ran an “interval recovery workout” with strides to finish.  After the opening mosey, we performed Bratwurst style runner stretches.  Then we ran mile repeats (4 in all) starting slow and building speed each time.  Ended with 100 meter strides (5) and short mosey back to COT.  Everyone worked hard this morning.  Some got 6 miles.  I appreciated the support.

We talked about everything from Little Dickey, Outerbanks, Ghosted’s recruitment for Q’s at Pursuit, the public outrage over death of the bot, Chicken Little’s recovery, WTF, and Kid Rocks mobile party trailer with beer tap, big screen TV and Weber grill.  And most importantly, LRC’s upcoming attendance/support of Pursuit:)

Announcements:  Off the Chain (MTB) wed night and the Murph on Memorial day.

I took us out.

Rooster 2021

First, hats off to PAX from Fort Mill and others that organized this event.  And all the effort and fun that went into preparing and competing locally.  We initially thought we need to go defend our Rooster Championship from last year, but that evolved into something bigger and much better.  We had 25+ guys interested in the race and we ended up registering 5 Waxhaw Teams!  Of course we created the “Rooster Smack Talk” channel (which I opened FIRST every time I checked into GM).  Oh yeah, and the teams were very evenly divided, regardless the mumble chatter I was hearing out there right after the race:)

We race prepped, we smack talked, we over packed that morning, we had a SOLO STOVE (was the bomb), we had great weather and our team showed up on time, we prayed together.  It was a good day.

Props to all the PAX I saw out there pushing harder than I have ever saw before.  And congrats to the overall champions, the Ultra Team, Thin Mint and Frasier, who made it look easy to kick our butts.

Of course, I have to mention my Pursuit boys.  When I asked my Pursuit group if they would be interested, they were instant yes and we never looked back.  I’ve really enjoyed getting to know these guys better during our workouts, very good dudes.  They are very supportive of me and I reciprocate that all that I can, which makes this world a little better place.  Ghosted wanted to run first, I think he wanted to get it over asap, especially when he learned more about the race details.  You see, he thought he only had to run 2 miles, once on his own and once with the team.  But at this point it was too late to change his mind, he was committed.  And I didn’t get to time everyone, but I was watching his time because I ran after him and wanted to know when to expect him, don’t you know he clocked in the 6:40’s.  He def has more in reserve than we sometimes at workouts.  No doubt he turned it up for us at Rooster.  Plus he was vocal and raising money during the event, he did so well, he had to increase his goal (much to the support from F3 pax).  Foot Long and RoboCall are good buddies and were a great addition to the team and our F3 Waxhaw group.  Both ran amazing fast times and had strong kicks to finish, just like Ghosted.  RoboCall showed us who he was when he had to run back to back miles at the finish and he ran the second mile faster than the rest of us could run 1:)  Schedule C surprised me the most, only because I had not ran that much with him before.  He really enjoys rucking and that clearly pays off and translates to being a strong runner too.   Thanks RoboCall for bringing the Solo Stove, that was a nice touch.  It has been great getting to know you guys better, you can call on this brother anytime and I will be there for you.

Great comradery by all today.  Thank you to the Waxhaw team captains.  Great job to all the FIA ladies that ran too.  A few notable shout outs … Rubbermaid always impresses me, he runs forever and apparently pretty dang fast too when he wants to.  Thanks for the donut and bringing the girls out.  Bottlecap and Glidah keep getting better and faster, no limits there.  Kid Rock brought his white marker board which I totally predicted and when he learned Twinkle Toes was a no show, he tried recruiting some of the fastest dudes in WXW, but I shut that crap down immediately:)  Sledge-O-Matic, come on, words can’t explain what that guy is accomplishing, so inspiring, keep going dude!  CarbLoad, he is on BC and Glidah’s heels, you keep going too man!  Thank you Posse for your pre-race checklist, you are all in!  For Christmas, lets all get Banjo a Garmin so he won’t get lost before his next race.  And so many other PAX that was out there working hard and encouraging each other, I apologize for all of you that I missed in this BB.  Oh yeah, maybe next year Chastain and BC will get even shorter shorts so they can keep up with Team Pursuit!

Signing up for a race is one of the best things you can do for yourself if you want to push to another level of fitness.  Leading up to the race, you will hold yourself more accountable, you will have more focus, you will train harder and you can do it in an incredibly supportive environment of F3 brothers to help push you.  Signing up is the easy part, next time you have the chance, just do it.  You will not regret it and you cannot lose, because it’s really just creating a better version of you.

Quick plug for Pursuit … yes, it’s an hour of running, once a week.  You want to get faster, have more endurance, then come join us.  No man left behind applies at Pursuit too.  So what are you waiting for, make it part of your weekly routine.

Footlong VQ

Started with a light jog up Millbridge Parkway to the first roundabout. Quickly gave instructions on how Indian Runs would work:
Stay in single file line.
Stay in the same order.
Every two minutes whoever is in the back of the line sprints up and passes the group. For those two minutes, that person in the front gets to control pace.

It was definitely challenging depending on who was up front (Bratwurst 😡) but with someone in front and behind you, it forced everyone to push the pace a little harder.

Announcements: Q school this Saturday; Rooster (which will be won by the Pursuit Team 🏆) next Saturday!

Mobile Backblast

Only three of us this morning, which was nice, we stayed together and grinded out a good workout.
Long opening mosey, stretch and headed to CF for the Merkin Mile, rotating hand release merkins and burpees.  Found our way over to Chisholm Ct for hill work, big boys and monkey humpers, 3 rounds was enough of that.  Back to CHS campus for more running, squats and dips, 3 rounds and it was time to go, 4 minutes until COT, yikes.

Great running with Ice9 and Sugar Daddy, 2 good dudes.  We were all pushing hard. Got in about 6 miles plus exercises.

Missed all the rest of you.  I’m having knee surgery on 1/27 and will be out a few weeks but I will be back quickly.  I’m in a good place because I have all of you.  Someone of you have been thru much tougher injuries and come back, and you inspire me.  I have the mashers to look forward to.  And of course F2 & F3.

I’m traveling today and posting via phone, so keeping this short, but wanted the guys to get credit for their hard work this am!

 

Soggy Bottoms

The Thang

Diccs given, words of safety, let’s mosey …

Warm-up’s: SSH, Imperial squawkers, Mtn climbers, potatoe pickers, Merkins & Calf stretch

First Exercise – Parking lot suicides

  • rotate 5 Scorpion drydocks & Speed skaters
  • 5 big boys at home base

Mosey to HS entrance

  • Heels to heaven and alphabet leg lift

Mosey to MS entrance

  • 15 Mike Tysons, hot short lap, 15 donkey kicks – repeat 3x

Mosey to covered Picnic tables

  • Derkins & dips, 15/20/10 – smoker!

Mosey to COT and Premature led us thru 100 Heels to heaven to expire our time!

Moleskin

First exercise included Big Boy’s in a very wet parking lot.  I heard more than one gasp as all of our backs first hit that cold wet asphalt:)  But we shook that off quickly with suicides.  Mental note, don’t give the Q keys to Premature to end the workout.  He nearly killed us with 100 heels to heavens.  And of course Ice 9 was cheering him on, smdh.  Thanks for allowing me to lead you guys this morning, always an honor.  You guys all impress me so much, getting up early, working out in the pouring rain, pushing yourself during the workout and encouraging one another.  Great work gentlemen!

Announcements

  • Veterans Day – thank a vet – APPLAUSE, RESPECT & THANK YOU MAD DOG FOR YOUR SERVICE!
  • Makeshift marathon Sat 7a start, check with your Sat Site Q to confirm if open (Blackhawk might be open).
  • Congrats to Mike Parrino – Deep Dish for taking on Co-Site Q responsibilities with Premature at Dromedary.
  • Wolverine took us out.

Record Numbers!

The Thang

DiCCS given, let’s roll …

Warmed up on Millbridge Parkway with an opening 1 mile mosey!  PAX were to report at Britania Drive for their mission should they choose to accept:)

6 Hill repeats, run mile pace for 90 seconds and 30 seconds all out (up the hill), rinse and repeat, but increasing distance each time until Ice 9 blew chunks!  PAX re-grouped near top of the hill and mosey back down the hill to start together.  Various pace groups formed and launched so we all finished at the top of hill together.  After the hills, our final challenge was a fast 800M.  We ended with mosey back to COT, down hill thank goodness.

Moleskin

Record number 17 at Pursuit this morning.  PAX were all pushing hard on 7 mile barrier, some broke it, very impressive.

Special recognition to Schedule C for bringing an FNG, F3 name “Package”, hospital name David.  Great to have Bratwurst back out with us after recovering from his MTB injury.  Always good to see our ruckers, Turnbuckle and Jingles, keep pounding!  Apparently I did not work Tuck hard enough since he was doing top speed strides for one last push at the end of the workout.  I enjoyed chasing Tool Time and Glidah who reached the top of the hill every time, way to get after it guys.

Ghosted, Catfish, Halfback, you guys are all amazing, great work ethic to keep coming, I love it.  Keep on coming, it gets easier, I promise.

I’d like to add that Pursuit is very accommodating to all runners, different paces, ruckers, marathoners, etc.  There is only one chance each week to do a workout like this, don’t miss it, your cardio and waistline will appreciate it.  If you have good ideas, suggestions or want to Q, shoot me a text 704.577.5930.

Announcements

Project Hot Wheels – Nov 7 – Service Opportunity to build a ramp for local teenager in a wheelchair.  Recalc has details.  Goto GM Service Opportunity channel to sign up.  This connection came from Ray of Hope.

Christ Closet – Thursday 6-8, help others get free clothing

Blood Drive by SOB region Sat at Brace Y if you missed your last chance.

Thank you for taking us out Bratwurst, great prayer, look upward, inward and outward!

Mixed Bag

DiCCS provided

Warmup

Mosey a while and stretch: SSHs, Up/Down Dawg, Calf Stretch, Merkins, Mountain Climbers

The Thang

Mosey to trails, trail run to High School parking lot for a Merkin ladder to 10.  Rock pile for 3 burst rounds of triceps, biceps and squat thrusters.  Mosey over to more trails.  Trail run back to Middle School.

At Middle School Parking Lot (15 count of each below, 2 is 1) and after each set, we ran to opposite end of parking lot.  Big boys until 6th was in and regroup for next set of exercises.
1 Hand release merkins/Bonny Blair (speed sktr)
2 Pistol LBC/Mike Tyson’s
3 Scorpion drydocks/Monkey humpers
4 Dorothy hurleys /Walking Lunge squat
5 Mary Katherine/Bomb jacks
6 Mtn climbers/Bobby Hurley’s
7 BB sit-ups /diamond merkins

Mosey to benches for several rounds of dips, derkins & step-ups.

Mosey to COT for 60 seconds of “Have a nice day”

Moleskin

We did it ALL!  Trail runs, Long Pavement Runs, Lots of Exercises (16 different ones), Ladders, Sprints and more!  Weddington is a great AO, I look forward to posting there more.  PAX safely navigated the trails.  We welcomed a FNG today, now named “Haka” (hospital name Lucas).  Sumo wrestlers and Rugby players do this “Haka” ritual before competing.  Lucas likes Rugby and is strong as a Sumo wrestler, so the name stuck.  Welcome “Haka” (Lucas)!

Thanks for the pre-run Hollywood and reminding me of all the trails on that campus.  Thank you Glidah for keeping me honest on the burpees, I’m pretty sure you get faster the more you do, they have an anti-gravity effect on you!  Thank you Posse for your leadership sprinkled all thru the workout and helping us find the rock and brick piles, your first class brother!  Dilbert – solid workout today man, great meeting you.  Hope to see you in the gloom more often

Announcements

  • Christ’s Closet convergence directly after this workout
  • Blood Drive – Sign up your friends and family
  • Open Door 7:30a in person at 5 Stones and 8a on Zoom, Bottlecap or Wolverine have details.  Studying Romans
  • Makeshift Marathon Nov 14, get your team together, or run half, qtr, walk, ruck, volunteer, all options

YHC took us out

5 on 2 off

This was my first Pursuit VQ after attending many pursuit workouts where the guys have made me much faster! In honor of my first pursuit workout 4 months ago or so I decided to do the same workout that Wolverine and Gerber ran at the time, which long story short killed me trying to keep up with them. So now was time to bring the heat and make them (Wolverine keep up!)

To start off we did a mosey to our loop which was just under a mile (approx.)

Once we reached our start point we stretched and got ready for the run.

While many of us were running we had 4 Ruckers rucking there way around our loop.

The Thang:

5 min on at T-Pace

2 min resting jog (Once the 6 were gathered)

X5 Reps of each in which we did over 6+ miles

Everyone did a great job pushing themselves! Including Ruck! Come join Pursuit next week for more fun! Don’t just settle for Floater 😉

Announcements:

Blooddrive still time to sign up!

Christ Closet: Tonight 6pm-8pm handing out clothing

Christ Closet: Sat moving furniture out of shed 8am Start

Open Door – Sat and Sun options in person or zoom Reach out to Wolverine or Bottlecap for details

Nov 14 F3 Marathon – sign up!  Tuck or Wolverine have details. 

Progression Post

The Thang

DiCCS given, let’s roll …

Warm up mosey to CHS parking lot and loosen up exercises.  Parking lot warm-up run/exercises.  Champion Forest Burpee/Merkin Mile.  Dangerous run thru the cemetery, roots, trees down, ghosts and spiders too (sorry Easy Button).  But we survived and burst into Lawson for some excruciating exhilarating hill work!  Worked in more merkins, heel touches, speed skaters and a little Alphabet for Mary.  Deep into Lawson territory and the 4th qtr, it was time to set cruise for COT.

Dasher was sneaky quiet today, and rocking the reflective ankle wraps – setting a great example for all PAX, love it!  Whose next to up their reflective game???

Halfback – simply amazing and with one heck of kick at the end, see you at Pursuit brother, no excuses and bring Mad Dog again!

Goodfella says he’s wants to get back in shape, what??? I was struggling to keep up with him on the Burpee/Merkin mile.

Easy Button simply does not know how to stop, even after twisting an ankle in the cemetery, he kept on crushing it.  Hope your ankle is feeling better.

Hollywood was in another (high) gear all morning way out front, pushing the pace after a half-marathon this weekend.  Good work dude.

I have not ran with Carb Load in a while but that guy has clearly been working hard and was crushing it today and always impresses me!

Ice 9 was keeping his distance today (just precaution) today but was heard clearing his throat as he does not know half speed, mosey, recover, etc …. 🙂

Legal zoom had his zoom on today, always right there with the group, clearly pushing the tempo pace with a strong finish.

Big time respect to Mad Dog today, jumping in with Ignition, we put on some mileage today and he handled it like a champ, hill repeats included!  See you at Pursuit!

Moleskin

Felt like we started slow and really built-up as the workout progressed.  Great combination of cardio and strength.  Logged 5+ miles, plus hill repeats and exercises.  And in our last 15 minutes, we were a long way from home.  But Ignition PAX buckled down, mumble chatter at a minimum, and set cruise control for COT.  Nice strong finish guys, especially Half-Back, no half effort there, congrats again for that push!  You guys are all simply amazing.  That was a tough workout (for me anyway) and you guys nailed it.  Thank you for allowing me to lead you this morning, I never take that for granted, being on Q for you guys is always special.

Announcements

Blood drive – signs up ending real soon.  Rudy’s pizza and beverages offer still stands (nice job Rudy, first class man!)

Fall Marathon is Nov 14.  Get a team together and do a relay with the rest of us.  Located in Marvin, aid stations available, free of charge.  Let’s go.  See Wolverine for details.

Smithers took us out, nice job brother!