Sleeveless is not a good look for me. Never has been. When I first heard about the new tradition at Bushwood, I secretly hoped it would fade out. But after posting a couple times and seeing the the enthusiasm of the PAX, I knew for my Q what must be done. And then… the workout.
Warm-up: Mosey to the big parking lot for 15 SSH, 15 IW, 10 merkins, 10 low slow squats, all IC.
The Thang: Mosey back to the bottom of the loop to the side of the school. Together and IC: 10 six count one legged burpees, 20 man maker merkins, 10 one legged Carolina Dry Docks, 10 merkins with a 3 second hold at six inches each rep. Between each set, run the loop together for recovery.
Next, mosey out on the trail to the neighborhood. Repeat 4 lunges x 1 burpee for ~25 yards. Mosey for recovery. Squat + broad jumps another 25 yards. Mosey for recovery. Turn around and go back using the same landmarks we had used coming out. Karyoke one way to the speed bump, 20 mountain climbers, karyoke the other way.
Mosey back to the wall of the school for peoples chair. Then use the hill for a backwards bear crawl and repeat peoples chair.
Finish up on the basketball court. Partner up. P1 does Mary, P2 bear crawls up and back, flap jack. Exercises were flutters, pistol crunches, and sit ups. Circle up for PAX choice Mary and some merkins. Mosey back to launch.
Moleskin: It was horribly humid today! A sleeveless golf shirt actually really hit the spot. PAX did a great job pushing through it.
Announcements: Nada
Cliffs Notes – YHC signed up to Q Sparta because Madison asked. No, he was not there. But 4 other guys and YHC were. We covered 5.2miles without getting hit by a car, and went home.
Thang –
Moley – Sorry for the late backblast fellas, but hey YHC got it done. Gypsy blinded everyone with his light vest all of the morning. The work for marathon training is paying off. Funky Cold crushed the backwards run uphill, carrying on a full conversation with YHC without raising his heart rate. Wild Turkey also was showing his endurance off from all those 20 mile trail runs. And he didn’t fall once! Christmas looked like a Greek God this morning going #shirtless…. especially, when standing next to YHC and #pandabelly in the gloom.
Announcements – guys, lots of SPEED FOR NEED races coming up, and YHC will really appreciate it if you could come support just one. We’re being asked to do a lot, and it takes a village. Reach out to me @JRRTOLKIENF3 or Gypsy. Upcoming are Isabella Santos 5k and St Jude 5k on 9/28 and Komen the week after.
#WHOPUSHESWHO ~ JRR Tolkien
YHC agreed to Q Ignition (for the first time!) a couple months ago when Hollywood told me he would sign up to Q at Dromedary in return. Little did I know the IronPax Challenge would be planned, and would flat wear me and the Pax out on Saturday. After a day of rest/recovery, it was time to plan a Weinke with a 4-mile minimum. It needed to be challenging so here we go…
That Thang:
Take 1 “Pre-Run” lap and route around the entire Campus as a warm-up with various exercises. We did:
•20 x SSH at Transporter’s Shed (more to come on the Shed)
•20 (Very) Low Slow Squats at the circle
•20 Peter Parkers near the Student Driver cars
•20 LBC’s in front of the Middle School
Mosey back to the start and do a Fly-By past the Flash Pax getting ready to launch. To the long pathway for some Suicides, hitting each of the (9) light poles, doing (5) Merkins at each. (We covered ~1.9 miles here). During the Suicides, one Pax (Zinfandel) disappeared into Transporter’s Shed for quite a while. Circle back for the Six…People’s Chair at Transporter’s Shed. Upon completion, another Pax (Gerber) said he would meet up with us in a bit. Now 2 Pax visited the Shed? Rough weekend of drinking for the boys, I guess.
Mosey back to Circle for “Down & Back”:
•Down = 20 Flutter (IC)
•Back = 20 Plank Jacks (IC)
•Down = 15 Flutter (IC)
•Back = 15 Plank Jacks (IC)
•Down = 10 Flutter (IC)
•Back = 10 Plank Jacks (IC)
•Down = 5 Flutter (IC)
•Back = 5 Plank Jacks (IC)
Mosey to the Football Lot for:
Tyson Ladders across Lot, curb to curb. Also do (2) Burpees at each of the (2) lights in the middle of the lot every time you passed them.
7 x Mike Tysons + 4 Burpees
6 x Mike Tysons + 4 Burpees
5 x Mike Tysons + 4 Burpees
4 x Mike Tysons + 4 Burpees
3 x Mike Tysons + 4 Burpees
2 x Mike Tysons + 4 Burpees
1 x Mike Tysons + 4 Burpees
5 minute warning went off and Zin started to panic that we wouldn’t get back to COT in time. Better Hustle! Got back about :30 late but plenty of time for Name-a-Rama!
Moleskin:
Besides Bushwood (new site) and Clyent Dinner on Thursday Nights (my date night…can’t do it!), Ignition is the only regular morning workout I have not Q’d until today. It was a bit of a mental grind for me since I don’t love running for an hour more than once per week, which is typically taken at Pursuit (right outside my door in Millbridge). I have done Ignition only twice previously so I need to thank Hollywood for challenging me to get out of my comfort zone and Q.
We covered ~6 miles today and it was not easy, especially the Suicides portion. I appreciate the Pax coming out today to support me and push themselves to start the week. We are blessed to have such great AO’s in Waxhaw, and Cuthbertson is The Mothership (4 separate workouts here/week!). It’s always a privilege to lead and I look forward to another Ignition Q again soon.
Yes, Deadwood is on Q again… is what some of the pax were thinking as they rolled in or saw it posted on GM. Once this rotation of AO Q’s is complete I plan to simmer on the Qing and let some of you newbies step in and up! Qing is great but lately, it feels a bit repetitive so today I wanted to change that. We did zero webs, not one ladder and we kept it right at 2.5 miles. I hate partner work (Pax can’t count) so I knew that was out. I started looking at the campus on Google and I noticed the tennis courts…BINGO.
As Bread Bowl and Doughboy walked up I ask the half-pint man child if he was ready…”You’re on Q?” “Dads lets go”. Haha. Last week we covered a lot of miles at Watchtower which only about 2% of us enjoyed. Bread Bowl you’re off the hook today.
Quick DiCCS and a pic to follow! Lets mosey
Sloooow mosey to the front of the middle school and back around to the parking lot. I was mid-pack, and Chicken Little and a couple of others took off, I let them know the plan so they were good to go. Running in the middle of the pax allowed me to pick up the 6 and then run back to the steer the front. I got in some killer running!
The Warmup: No weinke today so I may forget a few.
Low Slow Squat IC x 10.. and I counted slow! Legs are still tight from the IPC
SSH IC x 10
IW IC x 10
Merkins IC x 20
Calf Stretch – Flapjack
Wide Merkins – CC x 10
Diamond Merkin CC x 10
6″ Hold
Recover – Let’s mosey
We took off towards transporters shed and I already let the gazelles know were headed to the tennis courts. Still running mid-pack I noticed Chicken Little we moving, I yelled circle back. We picked up the 6 and headed to the courts.
A quick lap around the TC and find a spot on the line.
1st round – Across and back x 2. One side 10 MT the others? No clue but we did something.
2nd round – hit 5 lines total for suicide. One burpee on the return. Slow mosey for one lap and back to the line.
3rd Round – Suicide bear crawl. Run to half court, bear crawl back. Full court, bear crawl when you reach half court back to start x 2. When complete do slow mosey for one lap…back to the line.
4th round – The 5 line suicide again but this time 5 burpees when you return. Slow mosey for one lap. Back to the line
5th round – Hald court suicide – 50 LBC at middle and 100 AM at the end…SMOKER. Slow mosey for one lap.
6th and final round. Full 5 line suicide on the final back AYG! mosey back towards Transporters Shed.
Time for one more suicide. To the paved trail on the right and back. 20 Dry Docks. then run all the way back for COT. Myself Chicken Little and a couple of others got to the Dry Dock quicker than most. I handed out more DD for the gazelles. We did DD until the 6 was in and they picked up the cadence and we were off.
Back to COT with 2.5 mins remaining… Circle up! Speed Skaters until 6:15!! Done!!
The Moleskine:
Great job guys! The goal was to get the heart rate up and back down and continue this the entire workout. I rarely will call a 10 count..I think I have maybe twice but after Qing the convergence with Foundation I realize that the 10 count is actually a very important part of recovery for some Pax. I think I called 4 today! Bread bowl give me 10, Sprinkles 10, Chainsaw 10, Old McDonald 10… Wow, Who am I???? What happened to Deadwood? It was weird.
I have to make a big shout out to Bread Bowl and Shake n Bake. Although Bread Bowl was the six on the moseys to and from the TC he pushed his self very hard on the court. Each lap he ran with me or past me. Little man can handle short distances. He is the pax that needs a 10 count. It allowed him time to catch his breath and push hard for another round. Made me feel pretty good.
Shake, you are the most encouraging Pax I know. When I first started we preran a lot, I think the first time you pushed me so hard I spilled Merlot and the pax then had to run right over the pile… gross. We trade the push. On days you struggle I’m right there to give you what you need to continue on. You see potential in pax and know that with a little push here and there they will grow, get faster and at the same time build confidence.
Today that we Bread Bowl. The mosey from Transporters shed back to COT whooped him. I circled back with you and witnessed you talking it up and encouraging him the whole way! Without that, we would have 100% stopped and started walking. You told him 50 times..Just keep those feet moving, while you had one hand on his back for the literal push! It worked, he moseyed all the way back and didn’t stop. Well done my friend
Its guys like Shake n Bake that me proud to be a part of this group. All pax push hard, but when I see a pax encouraging to that level I notice it.
Find a guy during a workout that is struggling..Slow down and stick with him, encourage him. Your already fast and one slower workout won’t kill you. I guarantee an FNG that is encouraged and not just left behind praying he can keep up, will return. And eventually, hopefully, he will pay it forward and keep the encouragement going for the next FNG or pax that is struggling.
The workout today was for all speeds. Gazelles could push the limits on the suicides and Clydesdales didn’t feel abandoned and had time to recover. I liked it. If I want to push hard and run more Ill hit another AO or the trail. I will keep the workouts hard but will keep the 6 in mind! YW!
Announcements:
Tubbing this Sunday (9/15) @ Pump House – See Doughboy for details
Prayers for Boitano
Bread Bowl is working towards the Octopax Challenge…No beer Bread Bowl! Complete the challenge within 2 months and Ill personally make sure its worth it! You got this!!
Thanks, GF for taking us out!
Pax: Gummy (Q), Smash, Hannibal, Thunder Road, Marvel, Sardine, Snowflake, Clover, Blades of Glory, Fireman Ed, Snuka, Mr. Magoo
I covered for Pro who is bad at planning and had to cancel. I guess he booked the flight on Sunday and didn’t have any advance warning that he’d miss his upcoming Q. Anyway, it was good to get a little pre-game witty banter with Semi Gloss and the DMZ crowd. We even heard from Kirk (on Twitter, not at a workout- don’t be silly), who I thought had moved out-of-state.
Speaking of moving, we recently moved a couple of miles north on Providence to Lansdowne, and I haven’t made a good adjustment to my departure times. I rolled in at 5:29:55, jumped out of the car and yelled for the guys to follow me. Jello and Hopper went for a walk around Raintree instead.
We did some stuff. 100 AYG, 200 AYG, 400 AYG with some rest in between. We scattered a descending burpee ladder throughout the workout – sneaky way to get in a fair amount of burpees. There were jump ups, some Mary, and classic time-killing sprints at the end.
Other notes:
– BOG failed to wear his Olympic medal again.
– I felt really good when Snuka said, “isn’t this supposed to be moderate?”. Success. That dude is fast.
– Because I got there late, I didn’t see who was there, then we immediately went down to the really dark track. So I didn’t know who was there until about halfway through? Is that Fireman Ed?
– If you haven’t done BRR yet, do it. You can handle it. It’s the best way to get to know guys beyond the 45 minutes of heavy breathing at a workout.
AYE. For those of us who didn’t waste away our bodies, minds, souls and spirits on the BRR this weekend, we gathered on a fine and crisp Monday morning for the weekly Matrix beatdown. Here’s more or less what transpired.
THE THANG
Mosey down to the lower parting lot for a warmup
Imperial Walker x 20, SSH x 25, Plank while receiving instructions
Home base is the island on the side of the parking lot nearest the entrance
Perform exercise to specified count, run a lap around the parking lot
Repeat 5x for each exercise, then move on
10 Burpees
10 Pull-ups at the playground (long loop)
20 Exploding Merkins
30 Jump Squats
Yup, that was it. Total counts:
50 Burpees
50 Pull-ups
100 Exploding Merkins
150 Jump Squats
And a whopping 3.9 miles
Workout ended with just 2 minutes to spare, so we planked
YE OLDE MOLESKINE
1. Strong crew this morning as everyone (yes, everyone) got in nearly the full set and the gap between leader and 6 was fairly narrow, never more than 2 rounds.
2. Zero chatter this morning. I mean, zero. Like, nada. The 2nd F was nowhere to be found this morning, but the 1st F was in full force.
3. I looked at my heart rate graph and it basically stayed at 165-170 for the entirety of the workout. It was not fun.
4. Da Squids rocked perfect form, as usual.
5. Tulip was flying, as usual.
6. O’Tannenbaum rolled up late, as usual.
7. Way was quite jovial, as usual.
8. Cage challenged my count, which was weird.
9. Other than that, all was right in the world.
10. Except…WHERE WAS POPTART????
#horseneck OUT
11 pax, too wiley to run in the BRR, set out to honor those who did. Haha…nah, just kidding…they celebrated their well rested bodies by beating them down with individualized versions of The Murph.
Disclaimer
The Murph
Whole Lotta Mary – about 5 minutes of pax choice to run out the clock
COT
Announcements – see Geraldo to sign up to Q (or you’ll be volun-told)
Swoleskinne:
No BRR-level running nor kettlebells were promised. The Murph was delivered. I think that’s fair. Though it wasn’t easy, we are now swole (and likely sore for a day or two).
Pro came in on two wheels, just as we were began our opening run, but his leg wheels soon caught up to us.
Once at the kitty litter, er, playground, pax were given the open to break up the reps into sets as it suited them (e.g. 10 sets of 10, 20, 30 or 20 sets of 5, 10, 15 or whatever – even straight sets, if that’s what suits you). Some may have skipped freshman (high school) match, with sets of 5, 20, 20. (What?? #farmersausage) Not sure how that added up, but eh, I’m cool with that.
That’s about it.
Thanks for following me around today. Woulda sucked to do this solo. Or to run BRR.
Aye.
A dirty dozen forsook the muggy, mountainous slog that is BRR and posted at Centurion instead. They may have dodged the miles, but not the suck.
The Thang
Mosey over to Tartarus for a warm-up climb. COP at top:
SSH x 15
Mountain Climber x 15
Peter Parker x 15
Parker Peter x 15
Low Slow Squats x 15
All IC.
Down the stairs and over to the bottom of the ramp for a merkin ladder. Up the ramps, stopping for merkins at each segment on the trip up. Start at 20, decrease by 1 each segment all the way down to 1. Take the stairs down – we don’t run downhill around here.
Gather up for some mary while the 6 comes in, then grab some wall. Runstopper looked so excited getting into his perfectly parallel wall sit that I couldn’t resist letting him take the reigns. The Runstopper Special spiraled out of control from there and YHC had to unceremoniously jerk them back after 75 overhead presses.
Mosey over to the smoothest parking lot in South Charlotte for a triple nickel up the lot. 5 burpees at the top, 5 jump squats at the bottom x 5 trips. Catch a little more mary, then bear crawl out of the lot.
Back on campus to grab a bench to finish out the work:
Dips x 12
Derkins x 12
Step-ups x 12 each leg
Repeat-o, decreasing reps to 9, 6, and 3.
Done.
Moleskin:
Thanks to Margo for the opportunity. Always a good time at Centurion. Glad he gave me the option of this week over last week when I had pulled into my driveway from the Clemson-Ga Tech game at 3:45am. Really wanted to get over to Palentine, but after the ladder it did not seem prudent to attempt such a trip. Maybe next time. Lot of Respects in the crowd today, and several of them setting the pace. Impressive. Glad to have Ben Gay up from Greenwood – thanks for seeking us out brother. Chelms chattering away as usual, but all you have to do is check out his form to get him back out of your head.
Announcements