11 pax for a twinkle toes Q at watchtower.
Ricky Bobby, Schneider, inspector gadget, blue screen, Sledge-o-matic, Maddog, big 10, Surge, Re-calculating, Chatterbox.
Mosey to warm up followed by long deep stretching after a labor day holiday weekend.
All together, 20 SSH, 10 IW, 10 windmills, walk it out to a plank, calf stretch, runners stretch, reach for the sky, flapjack, stretch gluts, 10 murkins OMD, flip to your six, 25 LBCs OMU. Lots of groaning and good stretching as we begin our short week!
Let’s mosey, and found a few parking spaces to lunge walk about 40 feet. As a new Q here on campus, I threw out some audibles for a pax to call the play as we take it out back for a run in between light poles. Schneider stepped up and said 10 murkins at ea light, and we run backwards in between. Repeat at each light until stop sign. Finish with 10 murkins. Stay together as we sprint to the next drive way (single file on the main road, it is pitch black but there are safety lights on the Q’s and pax heads!) good job pax.
Now a new set called by maddog for 15 squats ea light heading back… “I’m glad to see they took our advice to pave this extra lane here”, says Maddog, as he runs with his hands out like an airplane as you did when you were a little kid serpentine from right to left. Guess it was like Christmas for him to see that road construction progress. He was so darn happy, I just wanted to catch up to him (which wasn’t that difficult by the way) and run along side so I too could feel the excitement he felt as we ran on smooth pavement back to Weddington middle school.
Look over there, a small parking lot, let’s bear crawl to the other me side.
Short mosey after bear crawl came upon the rock pile and another staff parking lot. Grab a lifting rock, and Partner up to split 100 curls, 100 tricep extensions, and 100 squats thrusters. Partner runs and is the timer to switch. (I may have been a little tired or vague in my delivery of instructions at this point as there were a few other lifting modifications and anytime a pax asked me a question about what to do I just said yes in agony.)
Done, now over to the science class outdoor wall for 3 sets of air punches in cadence to 10 and 10 donkey kicks. 3 x.
Mosey around school and asked inspector gadget to call out an excersize. He says big boy sit-ups. X 12. So we did an increasing web of big boy sit-ups + dips of the same 12 reps, and increased by 1 each set until 15 bog boys and 15 dips.
Let’s mosey and found a place to do incline murkins, start with 10 but it didn’t feel as hard so we added 10.
Mosey to the next flag stand, now we are coming around the side of the school to do 20 step ups each leg. Almost done, we have 6 minutes, we would have tile for two rounds of sprints around the front of the school circle drive, while the partner does flutters and switch so each went twice.
Ended on time at COT. 20 seconds of have a nice day.
Numbered off, and name-a-rama, announcements, praises and prayer requests. Maddog’s father in law Gary pulled through COVID-19 and is seemingly doing well, prayers answered. Bluescreen reminded all of our brothers and sisters left behind in Afghanistan to bring them home safely. Let’s each say an extra prayer for Anna Price as she battles cancer, may the Holy Spirit and God heal her, Falcon’s nephew’s suicide and prayers for their family as the heartbreak and pain and suffering they are going through with their loss. God we ask that you take all of our heart aches and struggles spoken and Unspoken and just ask that you have mercy on us for our understanding is limited but we seek your presence in all of this.
Let us thank God and humble ourselves to take action and reach out and help someone else today. not be as quick to judge but rather seek to understand.
Thank you my brothers for a great morning workout. Family photo.
No that’s not a #FusedIt. I went with the Miller Lite spelling on IPC Lite. At COT last week at Commitment they announced Commitment was staying open opposite of the IPC site and needed Q’s. I joked that if asked I would just run a second IPC. Little did I know I would be tested so soon when both JWoww and Popeye reach out mid week looking for a Q.
6 guys in the lot when the watch struck 6:30. We would pick up another 3 along the way.
Off we go with a mosey up the hill past the Elementary school to the main road. As we reach the top, we see Rudy pulling in on two wheels. Some Jimmy Duggans to allow Rudy time to park. Run back down the hill with Chainsaw audibly contemplating if once we get Rudy will we have to go back up the hill. That’s an affirmative. Lucky for us, Rudy was booking and was north of the Elementary School by the time we caught up with him and we turned back up the hill. I granted the pax a second breather with some calf stretches. Mosey backways to the school through the bus lot and to the front entrance.
IPC Lite. Partner up.
Ended with most everyone doing 125 merkins and 2.9 miles with 30 minutes left to go in the workout. Yikes, we are damn near a 6 mile pace. Lets slow this thing down.
Mosey to Bus Parking lot for station work. Same Partners. Stations were:
We did 3 rounds.
Mosey to the rock pile (the long way). Everyone grab a rock for a partnered version of make it stop (trademark Chastain). Partners to split 150 curls and 150 tricep extensions. 1 partner starts with curls while the other starts with extensions. Once one partner stops or needs a break, you switch exercises and pick up where the other one left off on counting. It was a crowd pleaser.
Rocks up and mosey to COT. Arrived with less than a minute left so we finished up with 16 low slow squats.
In preparing for being the Q here, I was really questioning how many PAX will show up since it was competing with IPC. Either non, because everybody wants to do the very famous IPC or a lot of PAX because everybody wanted to escape the pain from IPC. With a total of 10 PAX (including me) showing up, I guess it was a mix of both… if they would only have known the content of my weinky! 😉
Mosey on the parking lot, circle up and: All the classics: 15x in cadence: Side Straddle Hops, Maroccon Night Clubs, Imperial Walker, Mountain Climbers – then calf and runners stretch and finishing with 15x Potato Picker.
Mosey to the entrance of the High School. I asked for the creativity of all PAX. Line up on the sidewalk. One is running a small loop on the parking lot, after he called an exercise. The rest is doing the exercise until the runner is back. The next one starts, after calling an exercise and so on. All Exercises are allowed, except “have a nice day”. It felt a bit like MASHing – although I’ve never done it. After everybody was done running one round, we recovered. I don’t recall every exercise, but here are a few: Merkins, American Hammers, Freddy Mercuries, squats,…
Of course, we also needed to get some Cardio in… Mosey to the first alcove and partner up. One partner is running to the other alcove, does 2 burpees and returns back as a timer. The other one is doing donkey kicks, then air presses, then balls to the wall (if possible with merkins), Jabs.
Then: running around – aehm to – the world. Every light pole going back to the parking lot alternating between 10 speed skaters 6 sister Marry Cathrines (?)
Mosey to the parking lot – progressive four corners: 5, 10, 15, 20 merkins was the plan. We did 5, 10 merkins, 15, 20 Carolina Drydogs.
Since we still had time left, we continued with the progressive four corners, but this time with squats. Time only allowed us to go up to 15 squats.
Jail Break to COT
The drizzle was very welcome and got stronger and stronger. But it was not terrible at all… Other than this, not much going on. Great to be out there and get better – even if it is not the IPC! Great work, Big Ben!
Johnny Utah took us out – thank you!
Well, YHC should have thought ahead when volunteering to Q the day after an IPC, but alas, we must persevere and push through. As YHC started to lay down last night, the soreness of 250 Merkins the morning were starting to settle in as the legs started to tighten up. The body shop is smaller AO, but one i wish I were abel to get to more often. After going for a ridiculous two weeks in a row, Das Boot said, W”hen you gonna Q here now that your a regular!?” I obliged since it was between skating sessions.
The smaller crews can be more enjoyable at times as you can chat and hear some more mumblechatter amonst the 90 alternative and Grunge tunes. We had 5 Pax to start, then the “6” Posse showed up @ 20 mins late.
Head to the wall, pair up run a lap while working the wall. All do 2 of each exercise and laps around the front lot per.
This is about where a car rolled in and Das said, “hey, thats Posse!” Posse walks up ready to go and evens us out at 6 PAX which was helpful.
To the rock pile:
Grab your coupon and rifle carry 100 yards to light post near “Smugglers Notch/Cove”. Civilian count in unison 2 exercises then run laps.
Rifle carry 100 yards back to rock pile, head to COT.
I really hope more folks head out to the Body Shop, I know there are tons of PAX that have not been to the furthest MArvin/Waxhaw region, but it is one you should. we often get a good cross from SOB. there are a ton of options at this AO from playgrounds, tracks, hills….And a Restroom!!!!
As usual, good times leading. we thought we would just have 5 of us, but with Posse coming in…….Not so Hot!?! we had a good even group. Good on him, he could have easily said “Screw It” and pulled the covers back over for a few more winks. But he got his butt out and made the effort. Even it was for his self titled “best 20 minute Workout!”
DICCS given to to cover normal safety stuff– cell phone , cpr, ect…
Warm Up- fast paced mosey with only a few peeps to first circular island- ugh…
Jimmy Dugan stretch, runners pose right side and left side
Fast Paced mosey to next island for Jimmy Dugan stretch -plank right arm high and left arm high 10 seconds.
Play on the MEAN streets of Millbridge between the islands on the roads of Hudson Mill, Hampton Grove, Lydgate, Henshaw and Jude– FARTLIEK STYLE– Speed Play in Swedish
Run 3 mins at a hard pace and 1 min at a mosey to recover the 6 and regroup, 2 minutes at a hard pace and 2 minutes at a mosey to recover the 6- then 1 minute at a hard pace then 3 minutes mosey to recover the 6 and regroup. RINSE REPEAT … Damn it we lost EX-LAX– Fan out boys Find EX- LAX… We got him — great job on the PAX not leaving a man behind… NOT ON MY WATCH DAMN IT— NO MAN LEFT BEHIND!!
Regroup in Hudson Mill and grab a partner- Sprint up to stop sign and return to start with your partner
rinse repeat on Hampton Grove, Lygate and Jude with different partners..
2 minute sprint from Jude up and around circle island on Millbridge parkway and 1 min recovering the 6 and regrouping.
1 minute sprint down parkway and 1 minute back up parkway for recovering the 6 and regrouping.
Mosey to COT and grab the peeps off the trail just in time… bamm–
When the call came in from the dugout yesterday around 3 pm to pull me out of the bullpen to replace the starting pitcher I was like– WTF I just finished the ITC and do not feel like doing anything.. So I sat there for a few minutes and had a mental battle and said screw it,,, PUT ME IN COACH!!! The boys crushed it today and we knocked out 6.20-6.25 miles. Key learnings from today
Anniversary convergence Monday 09/06/21- 6:30am ( CAN SOMEONE BRING COFFEE ) text chicken little – 919-602-2859 or groupme–
Pray for New Jersey- bad storms last night
Turn Buckle- Got the flag from Mayhem today– Nice work brother..
2nd F cookout 10/03- Five Stones 4-6:30pm Go on the playhouse and sign up to help– EVERYONE INVITED!!
6 pax did 6 warmup exercise and 6 sets of bodyweight work while exploring the expansive Calvary Church parking lot
Truly a pleasure to lead. Thanks for the invite Point Break