Do we write backblasts for Express?
I was told the only rule was “Don’t be a dumb ass”, so why not?
Thang:
- 4 Square
- First corner: run, jog back
- Second corner: run, jog back
- Third corner: run, jog back
- Fourth corner: run, jog back
- Cuthberston High Exit Hill
- Run three lights, jog back one
- Repeat until the street
- Cutty Front Road
- 200 to the transfer station, jog back
- 400 to the stop sign, jog back
- 800 to cabin boy, jog back to stop sign
- COT location
- Jog to the path, Run to Transporter’s shed, jog to the middle school, run to the stop sign, mosey back to COT Location
- Repeat once
- Front of Middle school
- Run to the path on the far side, jog behind middle school to the shed, run back to COT
Announcements:
- IPC – something something something, I wasn’t listening
Moleskin:
- Great push by everyone, all getting around 6 miles in. Thanks for letting me lead
Getting a bit FEIST-y
21 of my closest friends men gathered today under the Waxhaw water tower. Well, 22 if you count the random guy who was just trying to do his morning run and got hunted down like prey EH’d by Ice 9. The plan was to do some stuff and tour the lovely stretch of route 16 between Stacks and the worst traffic light setup known to man the traffic lights of downtown. Quick DinyfCCS (Disclaimer, I’m not your friend, CPR, Cell Phone, and Safety) were given and we were on our way. Highlighted that we were going to Ice 9 frogger with no regard to cars or safety cross the main road a couple time and to pay attention.
- Mosey to dream chasers for some SSHs, Stretches, and STFU I’m not telling you how many reps to dos
(apparently cursing is frowned upon so apologies) - Followed this up with a series of short runs (0.25 mi as per F3 Bootcamp Guidelines) and exercise along the way. Including
- Speed Skaters
- Squats
– (some chose face to face or back of head to face style) - Merkins
- Dry Docks
- Repeat
- We did this until we got to the Stacks parking lot. There we did two laps around the outside with all of the above mentioned exercises while waiting for the six
- Crossed over, moseyed to the end of Waxhaw Pkwy where we did some merkins then stretch runs (high knees, butt kicks, and for the life of me I can’t remember what the other thing is called why have you read this far anyway?)
- Back at 16 we did squats, monkey humpers, and then cherry pick ’ems
- Moseyed back to the Vet’s parking lot for some Mary when the conversation turned to the domestication of the Mountain Feist. YHC will have none of that so we ran some more
- Decided to change Keith Jong Hill to Cherry Hill where we did some more pick ’ems
- Top of the hill we ran the 4 corner square back to the town center for dips in front of the blue door deli
- Mosey to the brick wall around the corner for some balls to the wall where we held the position until Ice 9 decided to join. Sadly he said
his string was too short and he was concerned it might slip all the way in and “he wasn’t suffering toxic shock syndrome again”. Look it up, it’s bad)the it caused him too much back pain so we moved to the shorter wall for alternating chest slaps in the derkin formation. - From there we ran back to COT area for some Mary where we did some Mary and called it a day
Great group of guys well except Easy Button, he hurt my feelings , glad Easy Button asked me to lead and happy to take us out with my words of inspiration.
Announcements:
- Blood Drive June 19th
Let’s go
Finishing up a nice Mother’s Day and decided to check in on who was Q’ing. Turns out it’s a me!
No big deal, who doesn’t enjoy a Cuthbertson Q amirite? Well that’s fine until I’m woken up around 2AM with the sounds of a torrential rain storm outside my window. I mutter myself back to sleep something about “better not being raining when I wake up”……fast forward to 4:30 Foundation’s text telling me he’s too soft to go out in the rain alarm clock wakes me up and I pull up the old Waxhaw weather to see what’s shaking. Just then Smithers text me to confirm he is also candy and will melt in the rain the radar tells me it’s going to be a onslaught of water throughout the workout.
Well this should be awesome, let’s rage. Got to Cuthbertson in time to launch with ignition and hear Glidah tell them they were doing the Lawson trails. Bullet dodged courtesy of my Q sign up So I head off on a prerun to scope out all of the covered areas the schools have to offer. Circle back around to join 10 other men on what is sure to be a total crap show great workout. We agreed my backblast could just read ” We ran and we did stuff” but I’ll add a bit of color here:
The Thang:
- Mosey down just past Transporters
Turd Terrarium/Rudy’sPoop Palaceshed for some SSH’s and some stretching - To the stadium, grab some fence for Prison Squats
- To the high school, where we hit our first covered area. We did some dry docks here
- Back out to the driver’s ed lot, here we did some speed skaters
- We traveled to the open alcove and did some more stuff
- Then to the front of the high school for step ups and dips
- Let’s go around the school to the gym entrance. We did calf raises, Tysons, dry docks.
We ran around in between but does it matter? Do people read this section? - Half lap around the bus island over to the covered areas next to the middle school. Here we bear crawled to the end then took a sharp right to the next covered area for squats.
- Over to the middle school entrance for derkins and a couple laps around the parking lot
- Back around the back side of the school, stopping for Al Gore twice to make sure we never needed to circle for the 6
- One more time back towards the high school stopping a4 lights to do some more squats
- Mosey’d back to COT and we were done
Turns out the rain pretty much held off, I got just as wet as Zinfandel when Side Project releases a new hoppy concoction I would have from just the sweat of it all. It was a good push from all the guys and we stayed in a group. I threw some for a loop when I added that we wouldn’t be counting reps, we would just be doing work until it was time to leave. Seemed to work out ok as I haven’t got an DM’s telling me to go F myself had a number of guys tell me they like the style that allowed us to stay as a group and still get the work in. I think we covered 3.25 miles and did a decent number of reps.
Clever Title next time
Took the Q for Watchtower to do my part in single Q April. I guess I forgot that I had to write a backblast but here it is:
We ran and we did stuff:
- Mosey to bus parking lot
- Quick SSHs and calf stretch
- Mosey to the neighborhood next door
- Split into two 5 man groups, Indian run w/ Burpee while alternating team exercise at each light post
- Squats/Speed Skaters
- Dry Docks/Merkins
- Mosey back to the school with a couple of stops for Mary in between
- Back to the bus lot doing 4 corners. Start w/ 5 reps and build at each corner
- Legs
- Arms
- Mary
- Mosey to front of school, alternate exercise at every other light
- Merkins
- Bomb Jacks
- Back to the front of the school
- 1/2 lap around front yard
- Air presses/ air jabs
- 1/2 lap around drop off line, this time walking down Cherry Pick’em Lane
- Don’t drop those hands men
- 1/2 lap around front yard
- Mosey back to the bus lot, quick stretch then mosey to the lone bus
- touch the bus and jailbreak back to COT
- quick Mary for the last minute
There might of been other stuff but that’s how I remember it. Since I’m writing the backblast it’s official
Zinfandel was 1000% not in attendance but if I’m a betting man he’s the most likely to not only read this, but to make a comment in groupme. I picture something like, “Looks like Deflated can write a backblast but Foundation can’t. I want my one post credit from his Q and if he doesn’t write it I don’t get it”. Then he’ll make a face like this:
I thought about you so hard…….
FYI: Currently not able to tag anyone, but once I can I will update. Well unless I just move on with life by that point…
Twenty Pax showed up for light rain filled workout this morning. The plan was to keep it straight forward and keep everyone near by.
The Thang:
Mosey from COT over to the basketball court for a bit of warm ups/stretching. Plank, Mountain Climbers, Calf Stretches, and Merkins.
Move over to the Brookmeade neighborhood to wake up the unsuspecting neighbors run some 11’s. Stopped twice to make sure the 6 had caught up, LBC’s while we wait then over to the launch point. 11’s uphill both ways with Merkins and Bobby Hurleys on each end, sprinkle in a burpee at the top of the hill.
There was a lot of walking/talking so I thought it best to Deadwood audible. The intent was to spend the whole workout on that hill so we were all in one place but the complacency of some made it seem best to move on.
We continued around the neighborhood alternating between counted exercises and Mary for the sake of the 6. Turns out half of the group decided it was best to head back the other direction as apparently we had “already ran too far”. The two groups met up and headed back to the school, stopping along the way for some pain stations.
Finished at the front of the school w/ 5 Merkins at each street light and LBC’s at COT for the final minute
Moleskin:
I was going to get on the soap box and write a whole lot more than this but:
The disclaimer says “Modify as necessary”, not because “I don’t want to do that”. F3 is a peer led organization where we all take turns Q’ing, Some people run more than others, some people do more/less of anything when it’s their turn. Ultimately you know who is on Q that day and typically you have an idea of what they do and don’t do. You show up, that means you’ve signed up to follow that person. Sitting in the back complaining about what the Q decided isn’t beneficial for anyone. Be better, do better……this isn’t just about you.
Move along, nothing to see here
I’m a bit delayed in publishing the results of Monday morning Flash Q. For that I apologize and promise to keep it brief.
23 men showed up to another early morning humid workout. A day that promised to bring temperatures in the 90’s for the like the 20th one of it’s kind in a row. The temperature was fine but the air was like how I like my women, THICC
Chicken Little offered to take part of the group if we got over 20, so we took a minute to divide the group proving once again that counting off by 3’s is impossible. I didn’t write a weinke so let’s just pretend both groups did the same thing.
The Thang:
- Mosey down past
Transporter’s Shed/Rudy’s Poop Palace/Dasher’s Dump Stationthe outhouse to the first wide opening. There we did some SSH’s, Imperial Walkers, and some stretches. - Mosey to the roundabout and set up for the first set of exercises (3 rounds)
- Bottom of the hill 10 merkins
- At the roundabout 10 prison squats
- At the school 10 step ups
- Mosey back towards the stadium, take a left to get to the side entrance of the High School. Next set (3 rounds)
- Against the wall, 15 Mike Tysons
- Down the Hill, 5 SSH’s
- On the steps, 50 Calf Raises
- Mosey back to the back of the Middle School. 50 dips and a quarter mile lap.
- Sprinkled in some Mary to allow others to catch up
- Mosey to the front of the Middle School, more step ups
- Return to COT for two rounds of sprints
And done. Thanks for letting me lead this great group of men. Look forward to the next time.
Announcements were Frackesque, there were none
Prayer was Deflatedesque, quick, low volume and probably incoherent
First July Floater – 2020
Woke up feeling good, actually had a plan today. But first a pre-run to make sure the map was right. Smithers and I ventured to a new section of downtown Waxhaw to explore what happens if you go right at the N. Providence/ Blythe Mill Rd intersection. Just about 2 miles later the path was confirmed and we were back with a couple of minutes to spare before go time. A lucky group of 13 set out for some running and other stuff.
Mosey from the church across Howie Mine, head over to Dream Chaser’s and smell the bacon circle up.
- SSH’s
- Imperial Walkers
- Jimmy Dugan
- Calf Stretch
Ok, mosey back to the 4 way and set up for a little MC Scat Kat Paula Abdul action. We used the light poles 2 up/ 1 back, using Dry Docks and Speed Skaters as our sets. Turns out, if you say 15 speed skaters and that 2 counts as 1 you’ll be there for a while. Whatever, your glutes will thank me (disregard I’d appreciate if I never have to talk to any of you all’s glutes). We all meet up at the end of N. Providence and head out as a group. We were about 2 miles into what hoped to be 4.
The remainder of the post was running with some pain stations sprinkled in (or as we like to call it in Lawson, the LRC). Tried to keep the Fuse Box Boot Camp rules of running no more than 1/4 mile at a time. We sprinkled in some:
- Bobby Hurleys
- Merkins
- Jump Squats
Standing Freddy MercuryImperial Walkers- LBCs
- Dips
- Step Ups
Probably some other stuff
Made it back just in time for 6:45, everyone went to their respective cars to freshen up (which was weird but I guess we want to look our best for the family photo), circled up, and cradle to graved it.
Announcements:
- 100 PAX challenge still looking for more donations but now we have a $1500 luxury piece of furniture being raffled off. Talk to BC/Recalc/Centerfold for details
- 1776 games this weekend
Moleskin:
This was my first Floater Q, luckily the Site Q’s have finally changed and their standards have lowered I was invited to Q. I appreciate everyone who showed, downtown Waxhaw can be a dangerous place to work out. Luckily I wore my red light (even during the family photo). PAX did well to stay together and out of harms way. We’ve got a solid group of guys which makes it all the more enjoyable. Look forward to the next one, see you in the gloom.
Lost Ray Completely
Or at least I think that’s what LRC stands for now. Foundation is fast (but apparently only when running for long distances) and smoked the rest of us. My hatred for Strava grows as my running results had me running straight triangles through houses at an incorrect pace. I also managed to lose a shoe which only confirms Zinfandel’s belief that just running is stupid.
Smithers was also there. That is all
Safe Distance Lawson Club
With the F3 sanctioned sites closed down a few brave souls decided to workout of in a reasonably safe proximity join together for a workout. The plan was simple, meet up at 6 AM noon at the Lawson Mill House. Everyone keep your distance, follow the SDLC as illustrated below:
Not a lot to tell beyond this, the ground was wet so Smithers begged to get on it so the running would be awkward we did the following exercises in between precisely measured 1/4 mile sections so as to keep to boot camp workout rules sections of running:
- Lunge walks
- Merkins
- Dry Docks
- Squats
- Bobby Hurleys
How many you ask? Well this is unsanctioned territory so we don’t do DCCS and we don’t do COUNTIN’. It was do them until I ran away from the group.
During our last stretch, 3 of the 4 of us completely broke the rules. Went racing into an old man’s home to save his life change his smoke detector battery because the lady next door was afraid he was a gonner getting annoyed by the sound. They probably subjected this poor shut in to community spread and Then we were on our way.
Once again this is Marshall Law territory, no high fives, foot taps, prayers, or passing glances as we finished. Amazon yard sticks are on order for proper distance measurements next time
I guess I’m Pinky
Today’s workout was brought to you by the iconic video game Pac-Man developed in 1980 where an 8 bit pizza shaped character was to maneuver around a puzzle board eating up little dots without getting eaten by ghosts. I’m sure none of you have ever heard of it, but trust me it was a thing. Anyway, if you look overhead at the New Town parking lot you can almost make out a simplified version of the board which inspired me for this particular Q. Plus it was threatening to rain so I wasn’t trying to wonder off and find puddles and the like.
The Thang
We warmed up with a half lap, circled up for SSH’s, Jimmy Dugan’s, Imperial Walkers, Calf Stretches, and Dry Docks. From there the plan was simple, there were four entrance points to the main parking lot where we would do an exercise of some sort then snaking around to the next entrance point. Once complete, we’d do a full lap around the exterior and repeat.
- Round 1 – alternate monkey humpers and dry docks
- Round 2 – alternate speed skaters and merkins
- Round 3 – alternate squats and lunges
- Round 4 – alternate squatted air presses and jabs
- Round 5 – alternate speed skaters and dry docks
Lastly, run around like dummies for a minute and half because we didn’t get to 45 yet.
Moleskin
I think it’s safe to say the Gerber was our Pac-Man with the rest of us trying to catch him and to figure out who was Inky, Blinky,Pinky and Clyde. I happened to be in a bright pink shirt so I guess I’m Pinky.
That was my first non-Cuthbertson Q, tried to come up with ideas to get us covered but a scan of the grounds proved otherwise. The rain held off so life was good. Thanks to Smithers for the invite to Q, take a note my friend: WE DID NOT LIE DOWN ON THE GROUND WHEN IT WAS SOAKING WET.
Announcements:
- Folding party at Christ Closet this Thursday