Everybody
Rock your body
Everybody
Rock your body right
Ignition’s back alright
Oh my God we’re back again
Brothers, PAX, everybody sing
We’re gonna bring the flavor show you how
I’ve gotta question for ya
Better answer now
Am I original? (yeah)
Am I the only one? (yeah)
Am I the longest one? (yeah)
Am I everything you need?
You better rock you body now
We all knew this day was coming. 8 weeks ago we “shut down” our official workouts. It needed to be done, it was the right things to do. However, you can’t shut down people. You can’t shut down connections. You can’t shut down progress. You can’t shut down faith. You can’t shut down family. We persisted. We grew. We worked out in our small neighborhood groups. We forged deeper friendships and appreciation for those bonds with others as we all progressed together spiritually and physically.
So today was our first day “back”. A few simple rules. More than 10? No problem, split off into separate groups and separate areas. How close can we get? Keep 10 feet apart.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
10-10-Fart: No more than 10 in a workout group, 10 feet social distance, if you can smell a fart (Dasher excluded), you’re too close!
Warm Up:
The Thang:
Long opening mosey into Champion Forest down Waynewood to Bauer Place.
Mosey to Whitaker Place
Mosey to beginning of the Waynewood culdesac
Mosey to beginning of Chisholm Court
Mosey to the Waynewood and Dobson intersection
Mosey back to AO
Done! Over 5 miles in the books.
MOLESKIN:
Great workout today, perfect weather as well. We had 9 PAX so the numbers were in line and we didn’t need to split (although we were prepared and will continue to do so as long as needed).
So, did you come back today stronger spiritually, mentally, physically? If you did, great. If not, you came today so that’s all that matters. Keep moving forward. Keep progressing. Today’s goal is always to do better than yesterday.
Looks like the numbers across our region were pretty strong today which mean one thing. We need this. It’s not like we didn’t already know that with our smaller virtual and grassroots workouts the past 8 weeks but it really shows on a day like today. Let’s keep encouraging and supporting each other because together we are stronger and we are strong.
Keep up the great work everyone. Keep up the momentum. Keep perspective in mind this week gents, you can do this.
ANNOUNCEMENTS:
Another week and another virtual race.
This week the race is a virtual 10 miler with every person running 2 miles.
Since we did this about three weeks ago it was only fitting to return to Champion Forrest to see if our three weeks of Wednesday speed work had paid any dividends.
Rubbermaid came across us during warm ups and he joined us for our 2 mile segment along the way of his 9 mile or something run.
Hollywood’s alarm clock is still broken and Easy Button has a calf injury so only six of us ran today. The six of us took off at a fast pace. Either we were going to break our times from 3 weeks ago or bust hard.
Here’s how it went down:
– Dasher smashed his previous time by 28 seconds and averaged a 6:18 pace
– Bottlecap came in 12 seconds faster at a blistering 6:07 pace.
– Wolverine came in 10 seconds faster at a smokin 5:54 pace.
– Glider didn’t run three weeks ago but PRed on 2 miles with a fast 6:20 pace.
– Deadwood skipped two weeks of speed work and it showed, just joking, he was still moving at a 6:22 pace with a scorching first mile at 6:03.
– YHC was able to come in 8 seconds faster at a 5:51 pace.
Great job everyone. Way to put in the time during speed work and personally, thanks for the push and holding me accountable.
Looking forward to whatever stupid run we have planned for next week.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Stairway to Heaven
Extra Credit:
Done!
Thanks to Speed Bump for taking us out in prayer.
Speed work day for F3 Waxhaw. With the upcoming virtual race series upon us and F3 Waxhaw’s desire to get faster this has sort of become a new weekly thing…
Warm Up:
The Thang:
Done! 6-7+ miles in the books for everyone
MOLESKIN:
Great to see some of the PAX out there today and really enjoyed the extra 10-15 minutes of socially distanced sitting around afterwards. Definitely one of those workouts you don’t want to do alone and the extra push from having others around helps for sure.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
1.2-Mile Running Warmup
(stop after .3 miles for):
•SSH x 10 (IC)
•Imperial Walkers x 10 (IC)
•Plank Jacks x 10 (IC)
(stop after .2 miles for):
•Mtn Climbers x 10 (IC)
•Merkins x 10 (IC)
(stop after .2 miles for):
•Low Slow Squat x 10 (IC)
•LBC’s x 10 (IC)
•H2H x 10 (IC)
(stop after .5 miles for):
•Jump Tucks x 10 (Civ Count)
•Mary Catherines x 10 (Civ Count)
Mosey ~.2 mile
Briarcrest Block Party:
•Curls x 20 / Run .10 mile
•Tricep Ext x 20 / Run .10 mile
•Overhead Press x 20 / Run .10 mile
•Squat x 20 / Run .10 mile
•Bent Over Row x 20 / Run .10 mile
***Repeat, but drop reps to x 15 / Run .10 mile in between again
***Repeat, but drop reps to x 10 / Run .10 mile in between again
***Repeat, with reps x 5 but no running in between
Run .25 mile, find a spot for: Merkin / Big Boy Sit-up ladder
(start at 10/10, work down to 1/1)
1 minute plank
Run .25 mile,
Mary to finish up:
•American Hammers x 20
•Hip Dips left side x 20
•Hip Dips right side x 20
•Flutter x 20 (2=1)
•Dolly x 20
•Gas Pumps x 20 (Civ Count)
Done!
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
.3 mile warmup mosey
The Thang:
Done! Over 3 miles completed today as well.
Thanks Nails for taking us out.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Done! Over 5.5 miles in the books.
MOLESKIN:
Great workout today. Good to be back. Perfect weather. Also great to see the Diesel crew working hard and getting after it on the Briarcrest playground.
With no VWOD on the books it was time to pull together some old favorites. No VWOD is NO excuse to not workout. Get out there.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Mosey to bottom of Radcliffe:
Cinderblock Work:
Captain Knockout Web:
Done! Over 3 miles in the books.
Thanks to Speed Bump for taking us out today
6 weeks into the solo/social distancing workouts and it was time to bring back the very first virtual WOD from March 17th as a gut check.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey .3 miles to the intersection of Avalon and Radcliffe
Warm Up:
The Thang:
Run the .45ish mile loop around Brutus’s block. 4 corners. Each corner has an exercise. Two Loops is equals 1 round. Goal was to complete 4 rounds.
First Lap:
Second Lap:
Mosey .3 miles back to start.
Done! Over 4.5 miles covered today
So Wolverine did it again to us. Another week. Another trick. This time Waxhaw Express 2.0 had to run a half marathon relay. Four 2.5 mile legs and one 3.1 mile leg.
Bottle Cap, Dasher, Deadwood, Easy Button, Glider, and Hollywood did a 2.5 mile section (top four times get counted) and YHC ran the 3.1 mile leg so the team was stuck with whatever my time would be.
We had great averages from the 2.5 guys:
Hollywood: 6:10
Bottlecap: 6:17
Easy Button: 6:36
Glider: 6:37 (I think, not sure his recorded)
Deadwood: 6:37
Dasher: 6:47
Gerber’s 3.1 mile pace: 6:16
Speed Bump came along on the bike for the run part to help pace YHC.
The Afterparty:
MOLESKIN:
So, all told without any fancy program to average it out for me I’m going to guesstimate our top four 2.5 mile times and the 3.1 mile time combine for a team average around 6:22 for the half marathon which equates to about a 1:23:28 half marathon. Great job everyone!
I’ve run a lot of 5k races but I’ve never run a 5k and then did a 30 minute workout afterwards. That’s F3 Waxhaw. Thanks to Bottle Cap, Easy Button, and Deadwood for leading the 30 minute workout afterwards.
Thanks again Wolverine for getting us out there this week. Welcome Glider to team stupid Waxhaw Express.
Welcome back Hollywood from his Bottle Cap back injury