Growing another Hump

  • When:03/29/17
  • QIC: Bratwurst
  • The PAX: Goodfella, Legal Zoom, Doc McStuffins, Frack, Old McDonald (R), Goodhands, Recalculating, Rockwell, Gator Cub (R), Enron, Shopdog (R), DirtyBird, GreaseMonkey, Posse, Yeast, DasBoot, DuckDad, Loafer, Foundation, OneStar, Tuck, SoftPretzel, Snowflake (R), Bratwurst


Growing another Hump

PAX assembled on Wednesday morning at the Marvin Ridge HS/MS campus for a true campus tour, but without “too much” running…  Here’s what went down.

The THANG:

  • Extra Credit – 4 PAX (Snowflake, Doc, Tuck, and Bratwurst) showed at 0515 to get in a few more minutes of exercise on a mid-week morning.  Since the Track/Stadium gate was opened, we went exploring and did some stuff on stairs and rails for about 12 minutes before rejoining the PAX in the parking area.  LegalZoom got in some extra distance looking for us, as did GreaseMonkey looking for a rock to carry around, but in the end, it was just the 4 hopefully setting a trend to get in an Extra 15 on a mid-week workout.  This will be a new weekly “Extra Credit” event, led by whatever PAX shows up, so YHC will do it if no one else volunteers, however, it’s meant to be an opportunity to try something new with a small group, throw out a ridiculous challenge (i.e. Ice9’s 15 burpees a minute for 15 minutes), and just sweat some more.
  • The Full 45 – Disclaimer given, let’s mosey
  • Head off towards the Athletic fields on the other side of the school.  On the way let’s do some high knees, butt kicks, karaoke.
  • Circle up in the Administrative lot behind the HS for an opening COS (Circle of Stretching) with In-Cadence exercises of Don Quixote, Imperial Walkers, Mountain Climbers (the slow and full extension kind).
  • Find the double benches between the tennis courts.  Split up half of PAX on each bench.  Set of 11s with Dips and Derkins (finally figured out not to have a Dip and Derkin side) while stepping up and over each bench as you go from Dips to Derkins.  Plank when done.
  • Mosey to the middle of the upper soccer fields.  COP with In-Cadence exercises of LBCs, Mountain Climbers (the quick kind), Low Slow Squats, and perhaps something else (Diamond Merkins?)…
  • Mosey just over to the hill behind the goal and find a partner.  2 rounds where P1 runs up the grassy hill and does 5 Burps at the top while P2 does modified Turkish Getups (start on back and stand up without the use of hands).  Plank when done.
  • Mosey to the long bench between the other tennis courts.  Single leg squats on the bench – 10c OYO each leg.  Single leg calf raises on the bench – 10c OYO each leg.  Hand-release Merkins x 20.  Single leg squats on the bench – 15c OYO each leg.
  • Long Mosey to the alley / wall by the front of the Middle School.  Peoples chair until the Six arrived.  Drop 3 inches lower and Arm Raises IC.
  • Find your Partner again – P1 up and over the wall to do 5 Jump Ups at the MS entrance awning.  Back down the hill and around the fence to relieve P2 who was doing Flutter Dolly. Flapjack.  Repeato with P2 doing Pistol Crunches this time.  Flapjack.
  • Long Mosey around the school back to the bottom of the parking lot.  On the way, regroup the PAX with Flutter and Heels to Heaven and Hold Feet up at 6-inches until the 6 arrives.
  • 10 Hand release Merkins.
  • Jailbreak to COT.

The Moleskin:

  • Snowflake took us out reminding us about encouraging each other and the source of encouragement.
  • The Extra Credit 15 minutes was announced on “the Haw” Slack channel , which has pretty much replaced Twitter for all F3-related communication for YHC.  If you aren’t on Slack, you’re missing some great info ranging on topics having to do with Fitness (trips to Kinetic Heights, run meet-ups, various challenges from weight loss to merkins/pull-ups), Fellowship (mumblechatter, happy hours, AO related stuff), and Faith (inspiration, serve, and F3Dads challenges).  Best of all, it’s totally private, searchable, and flexible to add pictures, videos, links, calendar reminders, etc.  All we need is an email to sign you up – email paul.wuerslin@gmail.com for an invite.
  • If you aren’t on Slack or the F3 Cuthbertson GroupMe text, then you are really missing out from getting to know these guys you are working out with every day.
  • Huge variety of PAX with the numbers continuing to grow from Lawson, the Chimneys, Hunter Oaks, Somerset, PDS, Marvin Creek, and other surrounding neighborhoods in Marvin/Weddington/Waxhaw.  Let’s try to publicize this on Nextdoor by responding to Posts like this one https://marvin.nextdoor.com/news_feed/?post=46447175 or creating Events like this one https://marvin.nextdoor.com/events/nc/waxhaw/f3-bootcamp-marvin-ridge-every-wednesday-1112520
  • Let’s get an evening Happy Hour going soon.  Thoughts are after 7pm mid-week or end of the week in Waxhaw area.  Sound off in comments for suggestions or if you’d like to spearhead the effort!

Announcements:

 

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Tuck
6 years ago

Maxwell’s in downtown Waxhaw has a great selection of beers on tap. That is my vote.

I’ll Q the next 0515 pre-bootcamp.

Tuck
6 years ago

It would be good to get some feedback on what day of the week PAX prefer. Wednesdays are going to be tough for me until Spring soccer is over. I could do Thurs or Fri. But let’s just go with whatever day most people can do. Why don’t we just start this thing next week?

Tuck
Reply to  Tuck
6 years ago

Haha

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