This Saturday 4/22 Commitment and Paper Trail are Converging for a running CSAUP. This event is a great way to get to know some of your fellow PAX as neighbors and promote this amazing group we are all fortunate to have found!
6am launch from Nesbit parking lot- YHC will be leading you all in a run to hit every PAX member that lives in Millbridge and Walnut Creek. Upon arrival, we will briefly stop to plant an F3 Waxhaw yard sign on their lawn, no Merkins, no imperial walkers, just plant the sign and move on to the next home. We will be staying together and/or doubling back for the 6 to not lose any runners along the way. This route will be just under 11 miles. I will have water stations at several PAX homes along the way, however if you have your own means for hydration, it is suggested. This will be 95% road will a short dirt section between hoods.
If you do not believe you can run all 11 miles, please feel free to join us somewhere along the route. Just the same, you can always cut out early if you are familiar with the neighborhood and can get back to the Nesbit lot. I have attached a link to the course on Strava.
We will be carrying the F3Waxhaw flag and AO shovel flags along the way. Wear your favorite F3 shirt and join us in showing these neighborhoods who we are and maybe even pick up a few FNG’s along the way. Headlamps will not be required, but feel free if preferred.
DICCS- Given to include the usual- added a few pointers about lifting properly so we have no injuries
Warm up
2 laps around lot
20-SSH
Jimmy Dungan Stretch- Can open right side and left side with arm raising to the sky.
The Thang
Start at top of trail heading towards transporter shed
2- Blockees every light pole, 25 paces of rifle carry, and carry your cinder block the rest of the way to the next light pole- Rinse Repeat all the way down, We did stop once at the T intersection for a sprint to the shed and a mosey back before continuing.
In Parking lot on other side of shed the real work begins
3 rounds of each – After you complete a cycle in each sprint up to 3rd light pole and mosey back ( around .10). Do not sprint after you complete last round in the cycle just go to next section
#1. 25- Kettle Bells/25- Curls
#2. 25 – Bench Press/25- Flutters with block overhead
#3. 15- Squat Thrusters/15 -Military Presses
Rifle Carry back to shed for a horrible idea–a web with cinder blocks
1- Blockee ( stays the same)
4- Military Presses ( stays the same)
4- Murder Bunnies– increase murder bunnies by 4 each times until we get to 20
once complete we will finish the trail heading back towards COT with the following.
25- paces of rifle and then walk the rest of the way however you see fit- carry until you get to light pole ( we did this for 4-5 light poles). The last 3-4 light poles we rifle carried the section between light poles- yikes!!
5 merkins right hand on block and 5 merkins with left hand on block at each light pole.
Moleskin
As always I love leading this group of men and today was no different. I am not exactly sure WTF I was think with this workout maybe but it SUCKED. This workout was designed to get me out of my comfort zone as Popeye has challenged me to work on strength training. Today was designed to be a mix of Waxhaw Express /Chiseled and I believe the mission was accomplished- as we logged 1.85 miles and 1/2 of that was a fast paced mosey and the blocks work helped with strength training. The PAX pushed hard today and I heard many groans and moans especially during the murder bunnies- bad idea.
Surge/Mad Dog /Bottle Cap– we all in beast mode today every time I looked up these dudes were crushing it.
Exlax– decided enough is enough and basically just slammed his block on the asphalt so he would not have to do anymore block work
Schneider and Ricky Bobby– (The Briarcrest Power Couple)- Just put their heads down and put in the work- nice work boys- Schneider I know deep down you truly love burpees.
Breadbowl- On the first sprint- WOW.. DUDE HAS SOME WHEELS.. Nice work Bowl now keep pushing buddy, heck of a job today.
Popeye- No doubt probably the strongest of one the strongest dudes in our PAX but do not look now he is gaining speed and distance with running– he is getting dangerous. Watch out IPC.
Announcements
Surge was our 6th man- Foundation brought him out after a drunk fest and some arguing in Lawson sounds like a shady neighborhood- ( Booze, In Fighting). He has been out with us about 6-7 months and he got his name since he works at Coke
Q- school tomorrow 6:30-8 Cuthbertson
CPR- Surge leading this so 03/29/21- $15.00 cash 6pm-8pm.
CSAUP- A new one is coming and yes we will drink at tap house again.. yeehaww
Counterfeit Gods- (The False Promises)- Come to Sanctuary– If you like power, sex and money this coming Monday 7:30pm Ice9 also stated there will be pizza and beer— Goodness we might need to create a signup Genius so the place does not get over booked- lol Serious note sounds like a great discussion- thanks Ice 9