Not really but that’s what the title was last night so….
Waxhaw Express is your weekly dose of a speed workout. It’s an hour and it’s also a great way to teach your body to run faster and get uncomfortable and progress.
DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10
Warm Up:
The Thang:
1 mile cool down stopping at Rudy’s shed for 10 Donkey Kicks and 10 Mike Tysons
Mosey back to AO
Done! Another 6 miles in the books.
MOLESKIN:
Waxhaw Express is taking off. 7 PAX with the threat of rain and actual rain during the last 5 minutes. Definitely humid out there and luckily we missed the rain until the last 5 minutes. Welcome SCUBA, first time caller.
ANNOUNCEMENTS:
Ignition. What can I say about that AO? Come to work, the pace is fast and you might dry heave (more to come on that). One thing I know is that the AO seems to be faster. The pax showing up are quick! There hasn’t been any circling back for pax in the last few weeks and it’s nice. I’m not saying slower Pax should avoid the site but it is nice to progress forward and not wait around. Ignition will and does accommodate all speeds.
I was still tired from the previous week due to the high mileage Waxhaw Express maintained but I was up for the challenge. I roll up and see Ice 9 pumped and ready to go so I knew I would have to really push to get that guy puking so would feel he got his moneys worth.
DiCCS was given, or was it??
I didn’t do a very good job relaying the message and the Px came a little empty-handed. Not passing the buck, but if you’re told we will be going off-campus and that a headlamp (which about 90% of us have) is highly recommended I would say that’s on you. We are adults and we should heed warnings such as wear a headlamp. It was getting light outside but it was pretty dark on the trails. Site Q’s have discussed and pass the info to the Q’s and/or be at the workout to further reiterate or audible the weinke if its deemed unsafe. We don’t want anyone hurt and we know you don’t want to get hurt. Let be diligent about safety, it’s getting lax and I’m just as guilty.
5:45 and we take off headed to the Lawson clubhouse. Almost immediately we are at a 6:45/7:00 pace and pretty much held it all the way there. Ice 9 will push the envelope if you let him and I can’t just let him take off without me! Arrive at the clubhouse. We had to wait about 15-20 secs and Wolverine came hobbling in looking like an old man in a young man’s body! Apparently he was on his 5th workout of the day and he crashed his mountain bike. Although he was gimpy he still kept up with no problem, really! Nice work.
The Warmup: Circile up
15 SSH IC
15 IW IC
Merkins-sets of 5 IC
Wide, regular, diamond
Calf Stretch (Damascus stop fartsacking)
Runners lunge
Lets mosey!
The Thang: *pull out a map and follow the directions
1. Make left out of main Lot
a. First L on trail
b. First L
c. At next left (Bridge) 20 DD
2. Cross Bridge, Take R
a. Stay R on trail until Cul da sac RINGTAIL DR
3. 10 Merkins Each intersection L on DEER MEADOW to Culdasac
4. ABS – @ Culdasac
a. 25 Vups
b. 20 Pistol – Each
c. LETS MOSEY – TAKE R on Trail
5. First L to Bridge
a. Bear Crawl Bridge
b. 15 DD
6. TAKE L on Trail
7. First R ASHLEY RIVER RD
a. 5 Squat each Intersection
b. L on PERIWINKLE
c. L on BLUE STONE to Culdasac
d. @ Culdesac – 10 DD – Hit Trail
i. Mosey STAY LEFT
e. Take R at End-STAY straight
8. At Road – Hang L Stay To End
a. 5 Jumps Lunges All INTERS
9. L on Lawson DR
10. L at the school entrance and stop at an intersection near COT.
a. 400m run w/ 3 burpees each intersection.
. pause at the end of the 400.
b. 400m back AYG
Back to COT…DONE
The Moleskine:
I like Ignition, I like the push and the speed. If you have never tried it and have enough competitive drive to want to keep up then you should definitely come out and try it. You WILL NOT get left behind. Nails, Nails, Nails…I was really impressed at how well you kept up today! 20-30 lbs lighter really makes a difference when running. Nice job. Tool Time! The dude came into F3 on fire. First new Pax, since Wolverine I’ve seen that has come into the fold, hits all the running workouts and has zero problems keeping up, not sure if I’ve ever heard him breathe hard during a work out… well-done man and welcome.
The rest of the speed demons nice work but of course you are always super quick not even burpees slow you down. Bottle Cap didn’t like the idea of doing 2-400’s the last couple of minutes of the workout but he outran me so there you go. Rubbermaid the only Respect present today, well done. You might be the fastest but your endurance is great, some may not know that he completed a 30 or 50K ultra last year. Beast!
Let talk about Ice 9. My goal today was to clock miles. Low rep counts and go. We arrived after the opening mile and started dry heaving towards the end of the warmup. What is it about running hard that makes you puke?? Its happened to me. We run the long stretch of the trial and at the end he’s heaving again! Up the road we go and on one of the stops he finally lets it fly!! I think Bottle Cap witnessed the crime scene and I heard it…. If you’ve never been to a workout with Ice 9 when you do you will see what I mean. He goes hard to point of sickness. Well done Ice 9, You may need a rename.
Thanks for letting me lead Gerber and Hollywood always a pleasure. I took us out.
Announcements:
100 Pax challenge. The goal is to get 100 Pax (we are at 25-28 pax) to donate $100 and donate the money among a few charities.
To donate:
Venmo – @F3Waxhaw
Paypal – F3Waxhaw
Cooter2 asked YHC to Q vBagpipe tomorrow. Already on the calendar for Swole and Da Vinci, I was hesitant but I realized I might not have many more opportunities for virtual Qs in the future so I decided to take it. We really didn’t really have a lot of variety but we did a lot of reps.
9 pax eventually made it into the zoom room and at 530 we were off.
20 SSH
20 IW
20 Windmill
2 minute run
11s of burpees and jump squats
2 minute run
Now that the blood is flowing, time for the main event…JACK WEBB
1 merkin + 4 air presses, 2 merkins + 8 air presses…….10 merkins + 40 air presses
2 minute run
Jack Webb Abs 1 heel to heaven + 4 lbcs, 2 heels to heaven + 8 lbcs…..10 heels to heaven + 40 lbcs
2 minute run
Jack Webb Legs 1 squat + 4 calf raises, 2 squats + 8 calf raises…..10 squats + 40 calf raises
2 minute run
Plank until 615
COT
Moleskine
This workout was simple but tough. And time did seem to fly by. Pretty good WIB to keep in mind when you can’t post(weather, travel, etc.) and don’t have any gear.
Announcements
Some AOs will be opening over the next week(Da Vinci, Bagpipe, Rebel Yell etc), keep an eye on slack to see which of your favorite workouts will be held in person vs virtually.
As workouts reopen, remember that not everythings is “back to normal” just yet. Pax are asked to remain in small groups(less than 10), avoid partner exercises, pax touching the same things(gear/pullup bars), and have a socially distant COT. It is up to site Qs to figure out if we are welcome back at the respective AOs.
Yesterday, I was jokingly bellyaching to Haze & Hopper about the potential for rain today. Haze defiantly stated the rain was “NO FACTOR”. That may well have been the case, but his alarm was a significant factor this morning. YHC called him at 07:29:48 to see if he was going to show and if he was ok. He was and ultimately ran in and joined us for COT. T-claps to him for taking his medicine directly from the likes of some of Area 51’s toughest rabble-rousers.
Anyhoo, after a scan of the pax revealed a very veteran crowd and some Kotters such as Cane (Mermaid dragged him out of the neighborhood) – YHC grabbed the Hawks Nest reins, gave a weak disclaimer and off we went for a partial tour of Olde Providence and tidbit of Stonecroft.
The Thang & Ye Olde Moleskine:
Short run around the front of Colony Place and over to the parking lot on the northern end of the complex for COP. Standard fare with no SSH’s, of course. Puddin’ was not yet refusenik’ing even after pedaling in to the Nest. Clover adroitly pointed out he should add a basket so to pick up groceries next time.
Not sure when Safe Lite and O’ Tannenbaum joined us, but they were late, to say the least….not as late as Haze, however.
On the runs – Spackler, Marge, Semi-gloss (for a spell), and Turkey Leg were Larry Bird’ing YHC…so had to yell directions ahead to them…one significant fail but no collisions during the Crazy Ivan.
We did a Triple Nickel on some hill with jump squats and hand-release Merkins. During this, Jet Fuel rightly pointed out that Haze owes YHC a six-pack…so there’s that to look forward to.
YHC implored Cottonmouth, next week’s Hawks Nest Q, to set 2 or 3 alarms. Could be a return of the laminated Weinke next week? One of those gems from Cottonmouth’s arsenal will surely be included in the Area 51 time capsule when we bury it behind the ABC Store at Arbo when we turn 15 or 20 or something.
Clover continues his annoying cadence count. He does dance to the beat of his own drummer. Gummy appreciates you ably carrying his torch while he continues to socially distance.
Lep was out front on some of the runs, as well…Irish blokes.
Snowflake ran in again…I think. Didn’t give him a ride home this week. Old man strong. Can’t imagine even a 1/3 of us will be posting F3 when we’re 58. Snuka and Flake will be going into their 80’s!
Prohibition was there, as was his beard and unwillingness to do Merkins.
We did some other stuff along the way, including some plank work while YHC ad libbed the morning’s feats.
Thankful we did not desecrate the brick wall outside Stonecroft…that would have cost Haze dearly.
We finished up with some Mary and some burpees. Rumor has it that Spackler actually did the burpees…don’t bet on it.
Insert complete pattern interrupt here:
Ever wonder why crazy things happen? Stuff that’s way out of our control? What’s your prevailing emotion/response to it? Fear or trust? In YHC’s prayer to take us out – prayed that all of us would grow in trust that there is a God, and He really is for us. All of us. And we’re not Him. And he frankly doesn’t owe us explanations nor set his watch to ours. That being said, YHC has grown to trust and believe that He is good and He’s calling all of us to believe and trust even in & especially during the storms of life. You know who knows this full well? Bout Time and his family. Here’s a link to the story God is still writing in their lives in/through the life of their young son, Jennings – a cancer survivor. Hope you’ll read it and watch the video!
https://pages.lls.org/mwoy/nc/clt20/jpalmer
There was a dude named Isaiah who inked the words below about 2,700 years ago:
“Have you never understood?
The Lord is the everlasting God,
the Creator of all the earth.
He never grows weak or weary.
No one can measure the depths of his understanding.
He gives power to the weak
and strength to the powerless.
Even youths will become weak and tired,
and young men will fall in exhaustion.
But those who trust in the Lord will find new strength.
They will soar high on wings like eagles.
They will run and not grow weary.
They will walk and not faint.” Isaiah 40:28-31
“I love you guys” – Coach Norman Dale of the Hickory Huskers
8 of us braved the threat of rain today. Slaughter quoted on an F3 podcast that “if you haven’t done a workout in the pouring rain, you are missing out”. Were we hoping for rain? I doubt it, but we posted either way! The disclaimer was given, and we were off…
Here’s what went down:
Warm up lap
Warm up exercise
SSH x 25
Forward Arm Circles x 20
Backwards Arm Circles x 20
Seal Claps x 20
Overhead Claps x20
Mosey to wall behind school
Press x 40
Jabs x 40
Track – 2 full laps around the track. At each corner do work:
Corner 1 – Burpees x 10
Corner 2 – Bobby Hurley x 10
Corner 3 – Bomb Jacks x 10
Corner 4 – Broad Jumps x 10
Mosey to basketball court
7’s – 1 Merkin – run to other end of the court – 6 Dry Docks.
Repeat – 2 Merkin – run – 5 Dry Docks… so on and so forth (always equals 7)
Mosey back towards COT – Jump Squat x 5 at each light pole
Parking lot Bear Crawl & Crab Walk
Bear Crawl 3 lines, Crab Walk 3 lines, so on and so forth length of parking lot and back
Center of parking lot
Circle up in Plank position – Each PAX calls out an exercise (10x) – PAX jumps up from Plank position, runs back to curb, completes exercise and returns to circle in Plank.
Indian run to the back of the school. 1 Burpee at the back of the line.
Grab some wall
Press x 40
Donkey Kick x 15
Jabs x 40
Donkey Kick x 15
Indian run back to COT
Circle up for some post workout stretching
Done!
We made it 40 minutes into the workout before the rain started to fall. However, we only made 40 seconds into the workout before Damascus started asking if we were going to do calf stretches.
Thanks for the great push by everyone and thank you for the opportunity to Q. It’s an honor each time I get to lead this group of great men.
ANNOUNCEMENTS
10ish Pax for DMZ this morning. Disclaimer given (kinda). Mosey down to the grass field at Carmel neighborhood park
Mosey via field short cut across colony to Castellaine Dr cul-de-sacs for 7’s
One Eye lead some Mary until 6 was in (Freddie Mercury and Flutter).
In an honest effort to give a cardio breather after the nearly 1.5 mi in 7’s we lunge walked to the corner. The burn didn’t make up for the planned cardio break – #mybad
Mosey south on colony to the church parking lot to grab some wall for people’s chair overhead press 30x
Dora 1,2,3 – Partner up with a social distance
Mosey back for COT
Moleskin:
PSA – One-eye warned of doing much ground work on the field since it’s all tore up. Glad I didn’t have much planned
Aquafresh with the quality voluntold last week and then a no-show this morning. Questionable leadership
Chappy asked me early on in the 7’s if 13 y/o Pinoli would be able to keep up the speed and maintain first place. My answer was proven correct by the sight of Pinoli casually stretching/relaxing in the cul-de-sac as I struggled to finish my last rep
We witnessed a local neighbor trying to impress us with some heavy sandbag work in the street as we lunged by, and I overheard a comment about someone carrying their ‘natural weighted vest’. Props to you for the built in extra effort! #nosandbaggingallowed
The biggest challenge in Dora 1,2,3 seemed to be the counting and social distance handoff so it’s safe to say we included our brains in today’s full body workout
Congrats to all the over achievers that actually finished their 600 exercises in time
Lastly, according to Hops’ fancy intelligent watch, we logged 3.14 mi, so it’s above his allowance and we may not see him at DMZ for another year #sorrynotsorry
Announcement:
One Eye, Uncle Phil and Snowflake all shared that Bout Time’s M Lauren has been nominated for The Leukemia & Lymphoma Society’s 2020 Man & Woman of the Year to raise funds for crucial blood cancer research and cures. I’ve included a 2 links to summarize what was shared today in COT:
Jennings’s Story and Team Gold for the Cure
15 gathered at Blackhawk (Walnut Creek Park) so we split up in to 2 groups. Shop Dawg and Bottlcap had done a pre-visit that morning to ensure the same weinke would be executed for all so that nobody complained about not getting their money’s worth.
WARMUP . . . The usual
THANG . . . Grab some rocks
MOLESKINE
ANNOUNCEMENTS
SHOP DAWG TOOK US OUT!
17 Pax for Flash this morning that began with the difficult task of counting off 1…2…1….2….1…2….3….1…2 This proceeded around the circle with some pax counting off 2x and being included in group 1 and 2. Oh boy are we in for a tough one today. Once we finalized the groups we covered DCCS and began our mosey. Leading group 2 we headed towards the High School Parking Lot. We stopped in front of the High School entrance for quick warmup. Looking around the group we for sure had the older/wiser silver fox group who knew how to work hard and sure put in the effort today.
Warmup:
Mosey to High School Parking Lot.
Thang:
Using the slightly shorter 4 corners the premise was run to called corner and back to start. Once back at start begin doing the called reverse WEBB 10/40…working down to 1 /4 of called exercise. When you return just jump in with given count of the group.
Begin mosey back to shovel flag. Along way stop at Middle School parking lot and do reverse WEBB of V Ups/Flutters. Mosey back to start with 0:30 sec spare.
Moleskin/Announcements:
Announcements:
So the Bratwurst plan had us down for a long run today at an “easy” pace. The goal was pretty simple, start at Nesbit, run through Walnut Creek, fly by Blackhawk, and turn around when we hit 521.
We started off as a group of 5 but Rubbermaid pulled a Legalized in the first half mile and moved to Commitment.
Hollywood and I settled into a pace that was quicker than we should have been moving but made it to 521 and back and a little over 8 miles
Dasher and Deadwood were smart and stuck to the goal pace and got in about 7.5 miles. Kuddos to them.
My goal for next week (besides taking a rest day) is to try and be better about staying in the training range for pace and trusting the process.
Walnut Creek is ridiculously hilly. Besides the one stretch by Blackhawk the ENTIRE run was either uphill or downhill. We have our next hill workout location figured out.
Great job to the guys who posted today.
Next Waxhaw Express day is Tuesday at 5:45am from Watchtower.
Got the call from Posse for the the Q at Homecoming and gladly accepted. Getting back into Q shape – means formulating a Wienke that can challenge all and take up the 60 minutes; without equipment needs some thought. Good news is with all the virtual Weinke’s that we published the last few months – there is some great material out there to steal from.
Showing was light when I got there – a few mashers and 5 total that would hit the homecoming workout- with 4 finishing – more on that later
3/4 mile mosey to get the blood flowing – Zin confessed to putting a dent is his Craft inventory and was a little crusty – so thought I would ease into it a bit.
The Thang
10 shoulder tap merkins>>>then 10 regular merkins
10 V-ups >>>>then 10 LBC’s
Repeato 3 times
To hill and back – the hill at the entrance
3 Burpees and 5 Big Bois at top
10 Mike Tysons and 15 Speed Skaters at the bottom
Repeato – 4 laps
*this is where we lost legalized to the mashers – no warning – just picked up like the Baltimore Colts in the middle of the night and left – apparently not a fan of the hill
The Pyramid
5 Burpees
10 Merkins
15 HR Merkins
20 Mountain Climbers
45 second plank
20 plank jacks
15 HR Merkins
10 Merkins
5 LBC
– not sure who created this but it is a beast. complaints were heard and I tried to switch it up – but basically
Repeato – 3 times
Back to the parking lot for 15’s(that turned out to be like 11’s or 8’s)
You know the drill
Suicide line touches for a minute – but man I think they moved back the lines in the parking lot. I remember 15’s and 13’s being completed pre Covid days.
We did 2 regular, 1 backwards, 1 side shuffle
Buzz – times up.
Smaller Group today which was pretty cool. Mumble chatter and the banter is awesome in a small group.
Zin – yes he was crusty/stale from the nite before; but no spilled Merlot; a few Q high jacking attempts and a lot of bitching about the lack of creativity— Good to hear complaints on the Weinke
Southern Tip – not sure how he does it with mostly just 1 F3 workout a week – was strong on the hill and runs -not a fan of the Pryamid but completed it. Led on the line touches
Blue Screen – Long distances may not be he favorite – but he can move on the short distances – was a killer on the line touches. Not a fan of the Hill portion and was doing some politicking to change it up –
Legalized – what can I say – excellent at the warmup — but in his defense he’s been pulling a long stretch of 2AM’s trying to hit a code release –
We still covered 3.4 miles and the social distancing was followed. We all kept to our own sweat piles.
Lots of good work and blessed have Q’d today
100Pax Challenge
Keep Thoms family in your prayers
2 Qsource programs – after Asylum and After Impromptu
Coffateria at the Target lot