Late Waxhaw Express from Tuesday 6/9/202
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
MOLESKIN:
Whoa this humidity is for real! Definitely soupy out there. Great job to everyone.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey up the hill to the 5 Stones entrance and back to the river rock
Warm-up: (5 Mins)
Each PAX grabbed an appropriate lifting stone
The Thang:
Done!
MOLESKIN:
3rd Official Q in the books! I want to thank my fellow PAX for the continued encouragement and support! It has been far too long in-between my Q’s and I am more motivated now than ever to get back in. I saw lots of great work out there today. Despite the humidity and extra running, there was little chatter and lots of hard work being put in. Shout out to Speed Bump keeping up with the Big Boys as a newly crowned 2nd grader! His first morning of summer break spent with us, Awesome! Also Shout out to Drumstick for answering the call for todays workout, hope to see you out again soon. We had a few mashers as well, all in all it was a great start to the day!
ANNOUNCEMENTS:
Posse and Banjo gave me the keys to the Homecoming show for my Birthday Q
I’m also typing this while laying in my food coma in a hammock post bday dinner from YAFO and too much Cinnaholic for dessert so apologies for any errors ahead of time
DiCCS were given (Disclaimer, Cell phone, CPR, Safety). Sweat Pile etiquette was also discussed.
Warmup:
The Thang:
1st Set
Do the following 4 times
2nd Set
Do the following 4 times
Third Set
Do the following 4 times
Fourth Set
Do the following 4 times 2 times
Done! About 3.8 miles in the books.
Moleskin:
Talk about a humid day! In the 4.5 years I’m F3 I’ve NEVER sweat that much, never. We may need to move back these 7am Saturday times to 6:30am because it’s starting to get hot QUICK.
Great group today. Everyone pushed hard in the ridiculous humidity. I honestly thought I might pass out on that last set of 21 burpees
Thanks for sharing at the end Blue Screen. We spent a little bit of time in COT talking about shield lock type relationships. Men holding men accountable in real honest and open relationships. It’s not always easy for men but is what we need. My pastor always says the first thing he asks a wife that comes to him when her husband is struggling is “who are the men in his life” and many times there aren’t any. Something to think about and if you find yourself answering that question the same reach out to Posse about what a shield lock is and think about attending Q source on Friday mornings.
As always, it was an honor to lead such a fine group of pax and 2.0s. Thanks for another year of pushing and keeping me accountable.
Another Tuesday, another edition of Waxhaw Express at Cuthbertson. I guess Waxhaw Express has become it’s own version of your weekly dose of speed work in Waxhaw. If you’ve never been it’s a great opportunity to push yourself and work on your speed. The goal is to improve. It’s open to everyone.
Warm Up:
The Thang:
Done! Over 6 or 7 miles in the books.
MOLESKIN:
After my back went out during a warm up run last Friday I wasn’t sure when I would be back out again.
Thanks to Deadwood for dropping off a TENS unit within a few hours of my injury and Goodfellow for offering up one as well. That thing is amazing and definitely helped with my recovery.
As much as I “hate” these Tuesday workouts they really make myself push through some mental barriers and I always enjoy them when I’m finished. Thank you Tool Time for the push and making it look easy, too easy.
Dasher and Glidah were killing it out there today and Scuba has become a new Waxhaw Express fixture, well done.
ANNOUNCEMENTS:
Waxhaw Express is your weekly dose of a speed workout. It’s an hour and it’s also a great way to teach your body to run faster and get uncomfortable and progress.
DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10
Warm Up:
The Thang:
Mosey back to AO
Done! Another 6+ miles in the books.
Thanks for taking us out Nails.
MOLESKIN:
A little light on the train today. Apparently Deadwood has a new puppy that keeps him up at night, Dasher and Bottlecap took another form or transportation, and Hollywood was MIA. However, we did have one pax hear the call and didn’t want to lift anything after yesterday wanted to work on getting faster. Welcome Recalc, first time caller.
Those that came saw Tool Time crush it, Glidah break through some mental barriers, Nails continue to get faster, and Recalc getting uncomfortable and faster. Well done everyone.
ANNOUNCEMENTS:
Another week and another virtual race.
This week the race is a virtual marathon with 4 team 5 mile legs and 1 team 6.2 mile run.
One thing was for sure, we were going to have to take a field trip if we were going to find a course that wasn’t all hills.
The greenway was an option but with all the recent rain it was under water and muddy.
Providence CC has a nice 1 mile downhill start and a pretty flattish 1.7 mile loop. That was our only option decided on and it was a go.
The five mile crew would do two loops and a little extra to get 5 and the 6.2 leg would do two loops and then a a longer out and back.
Easy Button is still on the IR and we hope to see you back out soon. Dasher no called no showed, Deadwood was picking up a new dog in Hillsboro, and Glidah went to White Lake searching for a flatter course.
That left YHC, Bottlecap, Hollywood, and Wolverine as the possible runners.
A car flew by me on the way up to Waverly this morning that looked to be Hollywood. However he wasn’t at Waverly when I arrived so he either ghosted us or it wasn’t him.
So then there were three.
Here’s how it went down:
The first mile was great going downhill and fast splits were handed out like party favors to everyone. The rest of the miles went by pretty quickly as there are 6 left turns on the main loop and 12 left turns total keeps things super interesting less miserable.
– Bottlecap ran his 5 miles at a 6:48 pace, great job.
– Wolverine ran his 5 miles at a 6:42 pace, excellent.
– YHC ran his 6.2 mile leg at a 6:40 pace.
Great job everyone. This was my first 10k for time in years and I personally needed the push to get out there, thank you. Next week it gets real as EVERYONE is running 6.2 miles. It’s also our LAST virtual race weekend so let’s see a good showing.
Low 60’s, no rain, nice and humid. Perfect weather for a workout.
The goal today was to utilize some cinder blocks and/or rocks so Pax were invited to bring their blocks this morning and drop them off ahead of time at a pre-blasted location. If not, lifting rocks were also available on site. No coupon sharing on my watch!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety) + 10-10 Rule
Had exactly 10 so we were good to go
Warm Up:
The Thang:
Merkin / Big Boy Ladder
Whiteboard of Pain
Extra Credit:
Done!
MOLESKIN:
Great job out there today everyone. First time caller Premature decided to Swarm it up this morning. It’s great to see different pax challenge themselves every week, well done Premature. Today’s goal was to not be as run heavy but spend some time getting uncomfortable with exercises and some block/rock work. Hopefully that was accomplished. Goodfella as usual was crushing this type of workout but he got to experience Briarcrest’s newest beast Tool Time up front crushing it as well. Great job gents. Wolverine, Dasher, Foundation, Glidah, and Zin were all moving and really pushing the pace. And how about Nails? The man was flying by everyone on that last 400, looks like a different person. I guess when you lose over 20% of your body weight you are, nice job. I hope everyone has a safe and happy holiday weekend with their families.
ANNOUNCEMENTS:
Not really but that’s what the title was last night so….
Waxhaw Express is your weekly dose of a speed workout. It’s an hour and it’s also a great way to teach your body to run faster and get uncomfortable and progress.
DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10
Warm Up:
The Thang:
1 mile cool down stopping at Rudy’s shed for 10 Donkey Kicks and 10 Mike Tysons
Mosey back to AO
Done! Another 6 miles in the books.
MOLESKIN:
Waxhaw Express is taking off. 7 PAX with the threat of rain and actual rain during the last 5 minutes. Definitely humid out there and luckily we missed the rain until the last 5 minutes. Welcome SCUBA, first time caller.
ANNOUNCEMENTS:
So the Bratwurst plan had us down for a long run today at an “easy” pace. The goal was pretty simple, start at Nesbit, run through Walnut Creek, fly by Blackhawk, and turn around when we hit 521.
We started off as a group of 5 but Rubbermaid pulled a Legalized in the first half mile and moved to Commitment.
Hollywood and I settled into a pace that was quicker than we should have been moving but made it to 521 and back and a little over 8 miles
Dasher and Deadwood were smart and stuck to the goal pace and got in about 7.5 miles. Kuddos to them.
My goal for next week (besides taking a rest day) is to try and be better about staying in the training range for pace and trusting the process.
Walnut Creek is ridiculously hilly. Besides the one stretch by Blackhawk the ENTIRE run was either uphill or downhill. We have our next hill workout location figured out.
Great job to the guys who posted today.
Next Waxhaw Express day is Tuesday at 5:45am from Watchtower.
Thanks to Wolverine’s challenge Waxhaw Express has taken off as an official/non-official F3 speed workout with the goal of completing a target 5k and/or 10k race. It’s also a great way to teach your body to run faster and get uncomfortable and progress.
DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10
Warm Up:
The Thang:
1 mile cool down to the basketball courts on the side of the school
Captain Therkin Knockout Web
Mosey back to AO
Done! 6 miles in the books.
Thanks to Nails for taking us out today
MOLESKIN:
Waxhaw Express is taking off. 10 PAX for the first “official” speed work session is a great start. Everyone pushed hard and welcome Chastain, Nails, and Tool Time to the fast side of the tracks. Chastain clearly has a track background and Tool Time has some serious speed. Nails completed his longest workout to date and the hard work is really showing.
Thanks to the kids who drew the nice chalk art on the road. The Super Mario mushroom was just what I needed on the back half of the 400m runs.
ANNOUNCEMENTS: