Simple, not easy

Simple, not easy

I’m an excellent procrastinator. I really excel at it. When it comes to putting together a weinke I really work hard to make sure I put it off until the very last minute. Often times that means I’m still making up what we’re gonna do while sitting on the porcelain throne at 4:30am. TMI? Hey, at least I got my business done BEFORE the workout, unlike a certain Transporter who made more than one trip to the gas station restrooms.

Anyways, so I’m working on the weinke and running out of time when I suddenly decide I’m making it too complicated. Waaaay too complicated. So I dumbed it down. Even Damascus couldn’t screw this one up. It all fit on one white board.


Rifle carry your kettlebell from COT to the curb in front of Petsmart and sit it down. We’ll be back. A quick mosey (7 min pace) around the Target parking lot to get the blood flowing then circle up back in the Petsmart lot for a quick round of 20 SSHs in cadence. The only in cadence exercise of the day. Ice9 calls it lazy. I call it smart Qing. That’s it. We’re done warming up. Gasps of disbelief! I could tell Damascus was going to be a problem. The complaining was already started and they hadn’t even seen the whiteboard yet. I conceded to a quick calf stretch to curtail the moaning only to remember that calf stretches get Damascus moaning like a cow giving birth. Surprisingly that wasn’t the most disturbing sound of the morning. More on that later…


The Thang

Out comes the whiteboard, conveniently stashed next to the Petsmart entrance. The exercises were as follows:

  •  Shoulder Press
  • Curl
  • Tricep Extension
  • Squat Thruster
  • Lawn Mower Pull
  • Sit-Up Chest Press
  • High Pull
  • Goblet Squat
  • Plank Pull Through

Here’s how it works:

  • 10 reps of the exercise (ie. Shoulder Press) then sprint to the far curb and back
  • 20 reps of the same exercise then 5k pace around the Petsmart
  • 30 reps of the same exercise then 10k pace to the Brooklyn Pizza, over to Hickory Tavern, then back to Petsmart
  • Kettlebell Swings until the 6 is in
  • Repeato with the next exercise

I warned the pax ahead of time that I didn’t know how long this was going to take. We might not make it through the whole list. We might do the whole list 3 times. We’d figure it out together but this was all they had to look forward to.

As it turns out we only made it halfway through Sit-Up Chest Presses before we were out of time. With 2 minutes left I made the call to sit your kettlebell down regardless of what reps you were on and make one last lap around the Petsmart. Give it all you got.

Oh yeah, about those disturbing sounds. Ice9 was in fine form this morning. It was good we weren’t working out in a neighborhood or we might’ve gotten a visit from the police. It’s also good we don’t work out near any elk or caribou habitats as the noises coming out of Ice9 are similar to what I’d imagine their mating calls sound like. You can tell when Ice gets his money’s worth.



So lots of moleskins sound something like “everyone pushed hard and got their sweat on”. That was certainly true of today. Heart rates were high and lots of effort was given. I didn’t see anyone slacking off or giving less than they had to give. Hopefully you can say that for whatever workout you attend each day. We don’t get up at the crack of dawn to half-ass our workouts. If you are then you’re cheating yourself. If you’re having a hard time motivating yourself to find that next gear then make an effort to find another pax that can motivate you to step up your game. Make it your goal to catch them. Make it your goal to surpass them. TELL them your goal is to beat them and that’ll motivate them to push harder.


Iron Pax Challenge starting soon. Proctored workouts will be on Wednesdays and Saturdays with the return of the IPC relay on Fridays. More details soon

F3 Waxhaw 2 Year Anniversary – Monday, September 6th – Labor Day convergence – Bootcamp, Mash, and 5k options. 2nd and 3rd F opportunities too. More details soon

Prayers for Gerber’s son Archer (F3 Name Orkin) – Had a trip to the ER last night and placed on some antibiotics. Home now and recovering. Prayers for him and his family


YHC took us out

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