Everyone scared
Tool Time, Ice 9 and Sugar Daddy plus a very brief cameo appearance by Dasher
I was wondering how many might show this morning for my Swarm VQ and to my relief, only 3 other PAX decided get up early and endure. They were ready and willing to do whatever the workout entailed.
Warmup: Mosey around the front to the middle school circle and then to the big parking lot. Normal stretching and we were off.
Workout – find a line and Plank walk from one line to another and back with merkins (10,8,6,4,2) in between.
Then we went to the 4 corners of the parking lot and did 20 plank jacks, 20 Dry docks, 20 LBC and 20 Bonnie Blairs (1=1). We did this 5 times
As you all know, I love to run so I had to work some sprints into the routine so we went to the far end of the parking lot and sprinted up the hill to the island 3 times and recovered each time with a slow jog down the hill.
Mosey to the circle and started a 15 min AMRAP. 5 burpees and 20 squats at the middle circle, 20 dips at the benches, 20 step ups by the cafeteria and then back down the hill to the bottom circle for 10 merkins and 10 big boys.
Mosey around to Rudy’s shed for some more sprint work work up the hill to the parking lot. The plan was to sprint a 1/4 way up, half way, 3/4 and then all the way to that parking and jog back each time but thankfully we ran out of time and only got the 1/4, half and full in.
1 minute hallow hold at the top to fulfill the hour long obligation.
Sugar daddy – I’m not sure how this guy does it. He’s giving up between driving and voting age to most of us and still manages to be right in the mix every time. I still want to call him Mr Clean every time I see home though as he pulled that look off perfectly
Ice – TT mentioned it this morning but I think Ice is pound for pound (age for age) the best of the bunch. He’s got these workouts licked even though he sounds like a he needs to be on a respirator most mornings. Both he and sugar are inspiring to us all.
Tool Time brings it every morning and pushes me and the rest of the PAX to keep up. I get him most days when there is long running involved but its all I can do to keep up when ground work is required.
It was an enjoyable VQ for me which was made possible by the PAX. Thanks guys.
Thanks to all of F3 Waxhaw for being so welcoming to me these last couple months I was searching for something different for my workouts and this has been exactly what I needed
– Hurry
Sipping Coffee
As we look to start of the new year on the right foot someone forgot to “reset the alarm” to normal hours. So, I jumped in to take on the largest Ignition Pax. Looks like we have some folks looking to get out of their comfort zone.
Must have gotten a little excited to lead and took off without the DiCCs. We moseyed over to the HS parking lot. Gave the disclaimer before exercising.
SSH x 15 IC
Imperial Walker x 15 IC
MTC x 15 IC
Calf Stretch
Runner Stretch
The Thang
So, it turned into a little Waxhaw Express workout to start. Had to pull the rabbit out of the hat on the fly this morning.
Ran from HS to MS COT and did some ab exercises
Ran back to HS parking lot and did some ab exercises
Ran from drivers ed lot to round about + ab exercises
Ran back to drivers ed lot + ab exercises
Started at the wooden benches with 30 dips
Ran around the island to the bottom round about 20 merkins
Rinse and repeat 3 times
Over to the HS steps
1 burpee, up the steps 5 Mike Tysons, down the path 10 squats
Rinse and repeat 5 times
Mosey to the yellow brick road
5 jump squats and 10 speed skaters at each light.
Glad to see such a large crowd out in the gloom. Everyone was pushing a little extra today. Good to have Deadwood backout. Would like to see the crazy cabin guy come out in his Pjs now that we have FNG Rousey with us.
New workouts starting this week
Wednesday – Petsmart Wesley Chapel – KB and sprints
Friday – Marvin Ridge HS – Bootcamp
Ignition goes Off Road
So, I thought we would mix things up a little from the normal road running and go off road. Since its been fairly dry all the XC trails were in good shape. Moneyball’s name was brought up because the grass was pretty wet.
DiCCS
100% headlamp compliant.
Mosey down to hit the trail behind the lower soccer field. Wolverine high stepping it so he would not get his shoes wet. Stopped and did some stretching before we hit the wooded part. Goal was to run the first part at a faster pace. Once we popped out of the woods everyone did 25 merkins. Mosey back to do the section again but with 25 squats.
On to the second section which was a little shorter but ended with a large hill. Did 25 merkins after the first one. Mosey around to do second round but played chase the rabbit. Group 1 took off and group 2 had to catch them. That rabbits got murdered.
Moseyed over to up to the retention pond up by the MS and grabbed a rock and ran around the pond and ended with 25 curl to shoulder press to tricep extension. Rinse and repeat x 1.
Continued to follow the course up to the spirit trails. Did a couple laps around the 400 loop with some exercises after each lap. Headed back out of the woods and followed the wood line around to crazy cabin guys house where we did some mike tysons.
Headed back to COT area. When we got back we had 7 minutes left so we did 4 minutes of hill runs off the MS parking lot and ended with a round of Mike Tysons.
4.75 miles and burned about 200 more calories just from running trails.
50% legs
Disclaimer
- Cell phone
- CPR
- Modify as needed
- Not liable for stupidly
Warm-up
Mosey to front of HS for warm-up.
SSH x 20 IC
MTC x 20 IC
Plank Jack x 20 IC
Imperial Walker x 20 IC
The Thang
Mosey to backside of Monkey Island (that is the island between HS and football field)
4 laps around the island
200-meter run
25 dips on wood benches
200-meter run
15-yard walking lunges
Pick up the six and head to the next spot.
Mosey down to Rudy’s shed
4 laps from Rudy’s shed to the walkway to the HS
Run to walkway
40 single count American Hammers
Run back to shed
25 peoples chair should press (some of grabbed some bricks)
Plank for the six
Mosey up to the MS picnic tables
3 rounds of
10 step ups
10 incline merkins
Run to first corner for 5 Mike Tysons
There were a few of us that finished all 3 rounds while others started to freak out about the time and headed back. Been doing this awhile and know how to keep track of time and get the PAX back on time.
The Pax covered between 2.5 and 3.5 miles. Good distance for a 45-minute bootcamp. Shoot the boys at Ignition only got in 4.5 miles.
Great having Kid Rock join us today and that his new job will allow him to workout out with us more. I believe I saw Rockwell and Chicken Little racing each other up the hill a few times. There could have been others as well. Great job having an accountability partner. Mad props to our double respect Chainsaw for being out in gloom most mornings and throwing down a good workout.
Announcements:
Blood Drive
Saturdays IPC will be at CMS
Thanks to Bottlecap for taking us out!
Say What
After completing the weekly IPC Relay the Swarm group headed out. A couple of the usual Swarm participants decided to hang back for Impromptu and Deadwood started with us and bailed 2 minutes into the run.
Headed down past Rudy’s shed over the the HS for warm up. Had the jump the fence for my normal morning #2. Hollywood lead the warmup
Did 3 rounds of round about work, supines at one end and squats at the other
Moseyed over the the HS parking lot for 4 rounds of star fish
Front of the HS for 5 lunges at each light pole
The problem with doing a BB the following week is I don’t remember any of the stuff we did. Getting old is my excuse.
Now that IPC is in full swing I’ve realized we don’t include enough leg exercises into our workouts so I’ve made a commitment to do 50% legs in each of my workouts moving forward.
Another day another dollar
DiCCS + proper social distancing
Warm-up
Mosey around the school to the back entrance of the HS. Planked while waiting for everyone to catch up.
SSH x 15 IC
MTC x 15 IC
Plank Shoulder taps x 15 IC
Plank Jack x 15 IC
The Thang
Mosey to the side cove of the MS for 3 rounds of people chair jabs x 15 IC and shoulder press x 15 IC. Then we did 3 rounds of feet on the wall shoulder taps x 15 IC and 15 Big Boy sit ups x 15.
We finished heading around the MS to the HS student parking lot for 2019 IPC week 0 workout.
24 Merkins
24 Squats
48 single count lunges
Run 400 meters
Rinse and repeat 6 times
Headed back to COT for some killer Mary
10 American Hammers IC
10 V-Ups IC
10-Big Boys IC
Rinse and repeat 2.5 times
Moleskin
Great workout by the PAX today. Not many are fans of the pre-IPC workouts I’ve been leading the last couple weeks. If we don’t push ourselves, we won’t get any better. Typically, don’t get out to Dromadary as much as I would like so it was good to see some different PAX members.
Announcements
Open Door
8:00am Saturday and Sunday via Zoom
7:30 Sunday in person (see Bottlecap for details)
2nd F at Old Meck Brewery 8/15 7:00 pm
Labor Day 1-year anniversary convergence 9/7 at Cuthbertson Middle School
Time and details will be out shortly
Waxhaw Spartan Race
WOW!!! This event was a great success and I think we can all attribute it to all of us being a part of F3. We only know how to do things one way and that’s Kick Ass! From the planning, set up, and our efforts in pushing through when we thought we couldn’t.
There were 31 racers, 7 mashers/helpers, and 2 FNG’s.
DiCCS
Cell phone, CPR, F3 or Cuthbertson Liable, and are we ok with everyone starting together.
Warm up
Mosey around the soccer field
Circle up
SSH x 20
MTC x 18
Calf Stretch (EB)
Hip stretch
The Thang
We all headed over the starting line for the launch. Posse was our official timer and Ipad in hand. Bang! Off we went up the path and since Tobi was taking pictures the PAX took off at a blistering 5:30 pace. The camera always adds to the adrenalin. Gotta look good in front of the camera.
We darted down behind the retention pond to the first obstacle, the Zig Zag hill run. This ended up being the only part of the course that had mud which was unfortunate.
Up to the spirit trail we went. This is when things started to thin out a little. On the back side of the trail was the 40yrd Lunge walk. As we headed back to the exit of the trail, we had our 3rd obstacle, 20 Bomb Jacks. As we exited the trail and followed the tree line, we came upon the suicides station. Once that was completed, we continued to follow the tree line to the crazy cabin guys house for our first non-running/leg exercise. By this point my legs were felling a little beat. 40 Merkins then into the first of 2 Bush whacking runs.
The leaderboard was pretty tight with Wolverine leading the charge and Hollywood, Squeegee, Easy Button, Kid Rock, Transporter and myself right there. Popped out of the woods for 100 SSH, now that took much longer than I thought, and it was hard to count that high while trying to breath. Back to the woods to the HS spirit rock for 40 Dips on the curb. The 25 Mike Tyson’s station is where Wolverine started to pull away from the rest of the pax. Around to the bus lot and MS for Bunny Hops and Up and Over tables. Looking back that was the break before things got really tough. The Army crawls across the field was the one station I didn’t realize would hurt that much. I tried to grab Kid Rocks foot to slow him down, that didn’t work. Then came the gauntlet of Burpee Ladder 1,2,3,4,5, 100-yard Coupon Carry, and 100-yard Bear Crawl. All I could hear was “Brock your almost there”, “don’t stop”, “keep moving” and “don’t quit”. In case you don’t know the movie clip.
We all know the school campus so well but not many knew about the back trails. When it rains they are usually under water. Not gonna lie I has hopping for rain to help with the “Spartan” race feel. We did a quick 25 Donkey Kicks before heading into the non-muddy trail. Popped out of the wood for a BONUS 50 Merkins. Bonus does not mean optional. All I know is Easy Button ran right by it before I yelled at him that it was not optional. Based on Recalc’s GM post on Saturday there may have been more people that skipped the Bonus. The hill coming out of the woods was long and tough. Not sure about the rest of you but I could hardly breath for the last Gauntlet of 25 Curls, 25 Shoulder Press, and 25 Swings. Sprint to the finish line.
The course ended up being a little over 3.5 miles.
Hats off to Sledge-O-Matic for pushing through when I’m sure he didn’t want to. He had his brothers right there with him pushing and motivating him.
Be on the lookout for the next event in 6 to 8 weeks. Planning committee already has a few ideas. There will be a return of the Waxhaw Spartan in the fall.
Thank you:
Easy Button, Glidah, Deadwood, Kid Rock, Wolverine for planning and set up
Tobi (Down Pour’s wife) for pictures. Will be posted on her website this week at tobistimelesstreasures.com
Blue Screen, Kid Rock, Easy Button, Shop Dawg for donating bananas, water, coffee, and donuts
Posse and Centerfold for helping with time and field directions
Also want to throw a shout out to Centerfold for his custom coupons. The work you have done is amazing. The Pax are greatly appreciative of the thought and effort you put into a $1.92 cinder block.
F3 Waxhaw Spartan Pre-Blast
About a month ago I saw the real Spartan was putting on a virtual race. After looking it over I said that’s pretty weak and our PAX can do one better than that. So, the wheels started spinning. First person I reached out to was our resident Spartan expert Kid Rock; his response was “I was thinking the same thing”. Here we are today.
Purpose:
Why Not! Let’s have some fun, break up the routine a little and continue blazing the trail for F3 Waxhaw.
The course will be 5k ish in total distance with 20 pain stations along the way. Keep in mind that the course will be mainly grass and trails (could be muddy so dress accordingly). We don’t want Moneyball complaining! 2.0 are welcome; however, I would recommend middle school and above or if you have a Speed Bump kid. Use your best judgment.
The course map and exercises were posted on GM. Everyone will find out details of pain stations when you get to each station (all are reasonable). Gotta be some element of surprise!
Each pain station will be marked with an orange cone and a sign/description of the exercise.
The course will have flags marking the way.
We get up every morning to do what? Get better, stronger, be with the boys and have fun! Joining the Convergence on Saturday will be a great opportunity to do all those things.
We are going to keep time in case we decide to do the event again in the fall and PAX want to compare old vs new time.
WHAT TO BRING
*Coupon
*Water
*Good attitude
*Wiliness to push yourself to be uncomfortable
Other important items
Parking at Rudy’s shed
Start time is 7:00, be there 15 minutes early for instructions and set up
Bring a chair for 2F
Stick around to help clean up the course
Bathrooms are locked
DONATIONS
Coffee – Provided by Shop Dog
Donuts – Provided by Blue Screen
Bottled Water – Provided Easy Button
Bananas – Provided Kid Rock