Author Archive J-Woww

Pre-Thanksgiving Feast at Dromedary

Cold morning with PAX rolling in and were ready to tackle the morning.  Great attitudes and a pleasure to lead today.

Warm-up

  • Mosey from the parking lot to the Main Parking lot.
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • 10 Moroccans
  • Calf Stretches
  • Runners Stretch

The Thang

  • Mosey to main street stopping at first light
  • Repeat 3 times
    • 20 squats first light
    • Mosey to second light
    • 20 Big Boys
    • Mosey to third light
    • 20 Mike Tysons (25 on one round for the chicken :))
  • Mosey to first building area “cubby” :), partner up
    • Repeat two times
      • Partner one Carolina Dry Docks
      • Partner two run to second “cubby” location, 10 jump squats back and relieve partner
  • Informed 069 that we would be heading to the back of the school, so he had started that way a little earlier.
  • Once the cubby work was done, time to mosey and find Waldo (069).
  • Mosey to benches
    • 20 step ups
    • 20 dips
    • 50 calf raises on the curb
  • This next part I just wanted to mess with everyone’s head :).
    Mosey to the parking lot towards the middle school

    • Start of a webb merkins / lbc’s (complete 5 / 20)
    • Mosey 20 feet (continue merkins 6/24)
    • Mosey 20 feet (continue merkins 7/28)
    • Mosey 20 feet (continue merkins 8/32)
    • Mosey 20 feet (continue merkins 9/36)
    • Mosey 20 feet (continue merkins 10/40)
  •  Mosey to the other side of the middle school and wait for the six.
  • Mosey back to COT

The Moleskin

We had a great turn out considering it was pretty cold.  Good to see everyone burning a few calories before some extra pumpkin pie on Thanksgiving. It was amazing to see that no one had to stop behind a push and take a dump today.

Have a great day

Announcements

Some chatter on head to Zin’s on 12/4 and bring some IPA’s that you want to get rid of.  F3 Waxhaw’s “Ornament” exchange 7-10:30, respond on groupme to the evite.

Fuse had some announcement, but said no one is registering so F$%# you all. 🙂

My daughter is expecting her first child by 11/26, which will be our first grandchild, so we are excited about that.

Running Through Sprinklers at Commitment

Great turnout, which had me alter a few fun activities to keep some separation with the PAX, even if they didn’t care for it 🙂

Warm-up

  • Mosey from the parking lot to the Millbridge Parking lot.
  • 20 Side Straddle Hops
  • 20 Imperial Walkers (Fuse made sure to circle  back for the 6, as he anticipated this in the warm up )
  • Upward Dog / Downward Dog
  • Runners Stretch

The Thang

  • Mosey to Millbridge Parkway and head up towards the first circle
  • Stop at each street on the left 20 merkins
  • 20 big boys at the circle and then head back for the 6 and repeat another 20 big boys.
  • Mosey to the next circle (left when facing the first circle)
  • Stop at every third driveway 20 squats until reaching circle.
  • 20 Mike Tysons
  • Head back to the first circle
  • 20 Dry Docks at 5th driveway on the right
  • Reach the circle 20 V Ups  and circle back for the 6.
  • Mosey back towards the Millbridge parking lot, 20 shoulder taps 5th driveway on the left.
  • Partner Up
    • Partner 1 runs a lap and bear crawls each corner
    • Partner 2 LBC’s until partner 1 comes back
    • Repeat 3 laps per partner
  • Cry baby time
    • 10 scissor merkins
    • 20 plank merkins
    • 10 side to side merkins
  • Mosey to the bridge, 20 derkins
  • Mosey to the circle in the parking lot
    • 50, oops 40 calf raises after Chastain tricked the Q
    • 50, audible to 100 for payback from Chastain, completed another 70
  • Mosey back to COT

The Moleskin

Great job today gentlemen.  Fuse called me out early for failing audit, as the sprinklers were on when we ran from the Millbridge
parking lot on the sidewalk.  Yes, Fuse had a headlamp and ran through the water/puddles, not sure I can comment much more on that :).

It was great to see some folks who haven’t experience some special merkins get the opportunity and great to hear the complaints from others who may be working hard to take on the challenges.

Have a great day

Announcements

F3 BBQ, Live Music 4-6:30 Five Stones Church, still have time to sign up, check w/Fuse, open to the whole family
171 Units of peanut butter collected from F3 for Second harvest, great job Ghosted
Shop Dawg needs some folks to help with pickups, Christ Closet

Prayers for landfill’s teen going through some challenges.
Prayers for OneStar’s mom Bonnie, who recently came out of cancer surgery.

Off-Campus Tour at Last Call

Checked the calendar for Last Call and noticed somehow my name was thrown in as a Q.  One star very clever at this approach.

Warm-up

  • Mosey from the parking lot to the Main Parking lot.
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • 20 Merkins
  • Calf Stretches
  • Runners Stretch

The Thang

  • Mosey to main street stopping at first light (circle back to 6 for all activities for additional mileage)
  • Repeat only one time
    • 20 squats first light
    • Mosey to second light
    • 20 Big Boys
    • Mosey to third light
    • 20 Mike Tysons
    • Mosey to circle
    • One minute plank
  • Mosey to neighborhood next to Marvin High School, first street corner in the development.
    • 20 Squats
  • Mosey to every other driveway on the left through the development into the last cul-de-sac for a webb
    • Merkin/LBC
    • We happened out of pure luck to finish at the last driveway with 10 Merkins/40 LBC’s
  • Taking advantage of a trail at the end of the cul-de-sac we went a little bit of a trail run, with 1 headlamp and 3
    PAX following close.
  • Exit trail onto the street we started with squats, good time to do another 20.
  • Mosey back to the HS area, stop by the globe
    • 10 scissor pushups 🙂
    • 10 plank pushups
  • Mosey each light on the way back
    • 20 Carolina Dry Docks
    • 20 V-Ups
    • 20 Squats
  • Mosey to the main parking lot
    • 50 Toe Raises on the curb
  • Mosey towards COT
    • Two sets of 20 Dips on the curb
  • Back to COT for a few ab exercies

The Moleskin

It was nice to go off-campus at Last Call with a few PAX adding some good mileage.  The extra 2 minutes of sleep for Last Call is a great benefit.  We need more PAX coming out to support the latest site on a Friday.

Have a great day

Announcements

Prayers for OneStar’s mother Bonnie, who came out of surgery the other day after many hours.

Another Enjoyable day at Dromedary

PAX came in and were ready to tackle the morning.  Great attitudes and a pleasure to lead today.

Warm-up

  • Mosey from the parking lot to the Main Parking lot.
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • 20 Plank Jacks
  • Calf Stretches
  • Runners Stretch

The Thang

  • Mosey to main street stopping at first light (circle back to 6 for all activities for additional mileage)
  • Repeat 3 times
    • 20 squats first light
    • Mosey to second light
    • 20 monkey humpers
    • Mosey to third light
    • 20 Carolina Dry Docks
    • Mosey to circle
    • One minute plank
  • Mosey to first building area “cubby” 🙂
    • 25 Donkey Kicks
    • 20 Big Boys
  • Mosey to second building area
    • 25 Donkey Kicks
    • 20 Big Boys
  • Mosey to the circle and grab two decent size rocks for each hand
    • 100 curls
    • 100 tricep extensions
  • Mosey to high school entrance
    • Start a webb merkins / lbc’s (stop after 5 / 20)
    • 25 dips on the bench
  • Mosey to last parking lot by the middle school
    • Continue webb merkins / lbc’s (start at 6 / 24, continuing until 9 / 36)
  •  Mosey to the other side of the middle school
    • Complete last webb 10/40
  • Mosey back to COT

The Moleskin

The most notable for this morning was smuggler coming with a sleeveless shirt.  The last shirt with sleeves at Bushwood he came back from the back of the school with only one sleeve.  This time we lost him for a bit and he came back without a shirt 🙂

Have a great day

Announcements

IPC Challenging coming soon.  Premature has placed information and links in Groupme
Waxhaw 2nd anniversary 9/6 at Cuthbertson
9/11 Bottlecap trying to get permission to go up and down the stairs at the stadium for Cuthbertson

Tour of Marvin Schools at Dromedary

Good strong PAX came out today to drop some sweat in some good humidity.

Warm-up

  • Mosey from the parking lot to the Main Parking lot.
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • 20 Plank Jacks
  • Upward Dog / Downward Dog
  • Runners Stretch

The Thang

  • Mosey to main street stopping at first light (circle back to 6 for all activities for additional mileage)
  • Repeat 3 times
    • 20 squats first light
    • Mosey to second light
    • 20 big boyz
    • Mosey to circle
    • 20 Mike Tysons
  • Mosey to high school entrance
    • 50 flutters, 2 is 1
    • 50 calf raises on the curb
  • Mosey to first parking lot by the middle school
    • Start a webb merkins / lbc’s (stop after 5 / 20)
  • Mosey to last parking lot by the middle school
    • Continue web merkins / lbc’s (start at 6 / 24, continuing until 10 / 40)
  • Mosey to front of the middle school at the picnic tables
    • 20 step ups on seat, 1 is 1
    • 20 dips
    • 10 derkins
    • 50 air presses (against the wall)
    • 50 jabs (1 is 1)
  • Mosey to main parking lot
    • Jail break to first island
    • Return back for the 6 and repeat the jail break
  • Mosey back to COT

The Moleskin

A good deal of chatter in the beginning, but then the humidity took over and I am not sure folks had the breath to push back.
The rest of the chatter was from the birds looming in the background

Have a great day

Announcements

Convergence Monday 7/5 at Cuthbertson, 6:30 start.  Carb Load has provided all the details in the group me channels.

Mileage at Commitment and Where Did the 6 Go?

I wanted to change up my Q for commitment and come out of my comfort zone, which meant a good deal of mileage for the PAX.
Everyone did great and very little complaints, if that makes everyone feel better :).

Warm-up

  • Mosey from the parking lot to the Millbridge Parking lot.
  • 20 Side Straddle Hops
  • 20 Imperial Walkers (Fuse made sure to circle  back for the 6, as he anticipated this in the warm up )
  • Upward Dog / Downward Dog
  • Runners Stretch

The Thang

  • Mosey to Millbridge Parkway and head up towards the first circle
  • Stop at each street on the left 20 slow squats
  • 20 big boys at the circle and then head back for the 6 and repeat another 20 big boys.
  • Mosey to the next circle
  • Stop at each street on the left 20 merkins
  • 20 Heals to Heaven at the circle and then head back for the 6 and repeat.
  • Head back to the first circle
  • 20 Dry Docks at each street on the right
  • Reach the circle and circle back for the 6.
  •  Bear crawl around the circle.
  • Mosey to the street’ish by the park entrance
  • Each street on the left, 50 calf raises.
  • Reach steet’ish, 20 Mike Tysons, circle back for the 6 and repeat.
  • Here is where it became interesting.  The 6 was no where to be found.  TB had noticed a little kid in front of his house with no parents or anyone watching.  He went and knocked on the door, only to find the older brother answering (probably 2 days older :)), saying the parents were home, but no one answered.
  • Mosey to Millbrdige parking lot, 20 merkins by the curb with each hand separately touching the curb between each Merkins
  • 50 flutters, 2 is 1 or until tired, which I was 🙂
  • Mosey to the bridge towards COT
  • 20 Moroccan night clubs
  • 50 shoulder press
  • 50 jabs
  • Mosey to circle
  • 20 V Ups
  • 10 fist over fist merkins.  I know I wasn’t going to do any patented merkins, but our new friend Dilly Dilly from Illinois was so curious on what they were, he begged me (maybe not) to do them.
  • Mosey back to COT

The Moleskin

Great job today gentlemen.  TB good job keeping up with the mileage, you are doing well.  Please be on the look out Monday through Wednesday for Dilly Dilly before he heads back to Illinois.  The PAX was very friendly and engaging with him, he also wanted to make sure to take back the picture from COT.

Have a great day

Announcements

Prayers for my neighbors daughter Meghan, she was 18, had spinal cancer that went to her brain and past away this week.
Prayers for my former colleague (Phil) who was in need of a kidney for years, then a liver.  He went into hospice this week and past away.
Prayers for TB’s cousin Michael that he finds his way out of his difficulties and looks for a better life.

Posse rolling in just in Time for Last Call’s 5:32 Start Time

We started out the morning with 5 PAX ready for the 5:32 time.  Posse used every bit of the extra 2 minutes to roll in.  I took a little abuse
for using my phone for the wienke after being strong armed by one star a few days earlier to Q on Friday, only to have him not show up.  I can’t imagine One Star not being at a Last Call :).

Warm-up

  • Mosey from the parking lot past the circle half way to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 10 Imperial Walkers (cut down from 20 after Fuse looking like he wasn’t liking to do 🙂 )
  • Calf stretches
  • Upward Dog / Downward Dog
  • 10 Merkins
  • 20 Plank Jacks

The Thang

  • Mosey over to the rock pile.
  • Grab a lifting rock
  • Rifle carry to a parking spot
  • Mosey to hill for 7’s (Burpees on bottom, jump squats on top)
  • Mosey back to parking spaces, where we will do 4 exercises and run a lap around the parking lot.
  • Round 1
    • 20 Mike Tysons
    • 20 Dry Docks
    • 40 Shoulder Presses with Rock
    • 20 Moroccan Night Clubs
    • Run across both parking lots and back
  • Round 2
    • 20 Low Slow Squats with Rock
    • Lunges from parking lot end and back
    • 2o Prisoner squats (hands on head, down each leg 10 times)
    • 100 Toe Raises, broken up 50 at a time
    • Run across both parking lots and back (this was sold as the long run)
  • Round 4
    • 20 Big Boys
    • 20 V Ups
    • 20 Thread the Needle , 10 on each side (holding up on your side, bring 1 arm in air and back through other side)
    • 20 Side Lifts (10 on each side for those obliques)
    • Run around the inner parking area in a circle for 3 minutes, 30 seconds good pace run, 30 seconds walk, repeat
  • Round 5
    • 50 Triceps Extension with Rock
    • 20 Curb Dips
    • 10 Plank pushups (in plank position, pushup off elbows)
    • Run across both parking lots plus car path and back (this was sold as the short run :))
  • Round 6
    • 50 Chest Presses with Rock
    • 10 Merkins
    • 10 Side to Side Merkins (Lean to each side and pushup, repeat)
    • 10 Curb Merkins, tapping each hand on curb after each Merkin
    • Run Lap
  • Rifle carry to bring Rock back.
  • Mosey back to COT

The Moleskin

Great job today gentlemen.  Posse made sure to “try” to give me a hard time here and there, but being Italian and from NJ you tend to have a teflon “John” affect, so you are not bothered.  Hot Yoga has some back issues, as the rock he grabbed may have been from a bit smaller than his usual size.  Das Boot stayed steady as usual doing well.  Noonan should be awarded for the number of solo Last Call.

Have a great day

Announcements

Blood drive 6/19

Some call it skipping

I knew I was in for a bit of a challenge today, as I was dealing with some late night disagreements between the M and 2.0 teen, leaving
me with only 5 hours of sleep before the Q.  I was tossing and turning between the disagreement and what I was going to Q.  In the end with this group of guys it doesn’t matter, they take you at your best and your worst, which I appreciate.

Warm-up

  • Asked the Pax, should we go left to start or right.  Complaints started right from the beginning when folks didn’t want to go left because of the gravel, so they picked right.  Well, I really wanted to go left, but only partial, so this became a political discussion right from the beginning.
  • Mosey from the parking lot past the circle half way to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 10 Imperial Walkers (cut down from 20 after Fuse looking like he wasn’t liking to do 🙂 )
  • Calf stretches
  • Upward Dog / Downward Dog
  • 10 Merkins
  • 20 Plank Jacks
  • Pants Splitters (Foot by hand) stretch

The Thang

  • Tried to ask the PAX to start with door number 1 a burpee at every tree on the right to the rock pile or
    door number two.  Since the first selection didn’t work out, they chose burpees, but since that is not what I wanted
    to do, we did what I called slow high knees to the rock pile, but some called it skipping.  This took a toll by the time
    we reached the rock pile.
  • Grab a lifting rock
  • Rifle carry to a parking spot
  • Mosey to a small hill for 7’s (Burpees on top, jump squats on bottom)
  • Mosey back to parking spaces, where we will do 4 exercises and run a lap around the parking lot.
  • Round 1
    • 20 Mike Tysons
    • 20 Dry Docks
    • 40 Shoulder Presses with Rock
    • 20 Moroccan Night Clubs
    • Run a lap
  • Round 2
    • 20 Low Slow Squats with Rock
    • Lunges from parking lot end and back
    • 2o Prisoner squats (hands on head, down each leg 10 times)
    • 100 Toe Raises, broken up 50 at a time
    • Run a lap
  • Round 3
    • Rifle carry to the gym set for some rare pullups
    • Three rounds
      • 5 pull ups (need to start getting back to 10)
      • 20 rows
    • Rifle carry back to parking spots
  • Round 4
    • 20 Big Boys
    • 20 V Ups
    • 20 Thread the Needle , 10 on each side (holding up on your side, bring 1 arm in air and back through other side)
    • 20 Side Lifts (10 on each side for those obliques)
    • Run lap
  • Round 5
    • 50 Triceps Extension with Rock
    • 20 Curb Dips
    • 10 Plank pushups (in plank position, pushup off elbows)
    • Run a lap
  • Round 6
    • 50 Chest Presses with Rock
    • 10 Merkins
    • 10 Side to Side Merkins (Lean to each side and pushup, repeat)
    • 10 Curb Merkins, tapping each hand on curb after each Merkin
    • Run Lap
  • Rifle carry to bring Rock back.
  • On six, call out exercise Chainsaw and High hat
  • Mosey / Jailbreak back to COT (race between deep dish and Fuse, nice job)

The Moleskin

Like I mentioned, I was super tired and distracted going into it, but you can do no wrong with this group and was able to put my distractions
and tiredness past me.  Great job gentlemen.

Thanks gentlemen for helping me provide some challenges today.

Announcements

Waxhaw cleanup 4/17
Waxhaw Trail Run 5/1

My VQ In The Rain and Cold at Commitment

WARM-UP

  • Mosey to the Nesbitt Park Circle
  • Rocking night clubs
  • 20 Side Straddle Hops
  • 20 Imperial Walkers

 THE THANG

  • Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile
  • Everyone grabs a lifting rock & mosey to Kensington School Front Entrance Overhang for, as a group:
    • 30 curls
    • 30 overhead triceps
    • 30 overhead press
    • 30 chest press
  • Followed by partner exercise: P1 exercising under cover/ P2 running out and back.
    160 cumulative reps 4 exercises:

    • 40 LBC
    • 40 Heels to Heaven
    • 40 Lunges
    • 40 Merkins.
  • Round 2: As a group with switching rocks counterclockwise:
    • 30 curls
    • 30 overhead triceps
    • 30 overhead press
    • 30 chest press
  • Round 2: partner exercise: P1 exercising under cover/ P2 running out and back.
    160 cumulative reps 4 exercises:

    • 40 LBC
    • 40 Heels to Heaven
    • 40 Lunges
    • 40 Merkins.
  • Mosey from Kensington School down Bridgewick Rd left of MillBridge Pkwy to Bridge and under bridge each Pax takes a cap and as a group 40 incline pushups.
  • Mosey to Gazebo across from Millbridge Clubhouse for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
  • Mosey to MB Airnasium for “Starfish”/4 Corners

Burpees in the center, exercises in each corner:

  • (25) H2H / 5 Burpees
  • (25) Jump Squats / 5 Burpees
  • (25) Dry Docks / 5 Burpees
  • (25) Speed Skaters / 5 Burpees
  • Then Finished with 5 Burpees

Used the “Cube of Pain”. Each Pax rolled for exercise:

  •  15 Tuck Jumps
  •  20 Tricep Dips
  •  20 Burpees
  •  15 Jump Squats
  •  30 Freddie Mercury
  •  30 Russian Twists
  •   20 Merkins
  •   30 Mountain Climbers

 Mosey back on Millbridge Trail to Nesbitt Park to COT

MOLESKIN

 Huge thanks to Good Fella & J Woww for mentoring me this week to design, facilitate, and execute VQ. Also, grateful for all the other PAX for coming out today to support VQ on a Saturday in the rain and 36 degrees, as we know the more PAX the merrier the workout and fellowship pushing one another. Final thanks to Popeye for voluntelling me to VQ today, as definitely needed the push out of my comfort zone and look forward to VQ Pursuit in March with guidance of Wolverine.

Commitment Tag Team to Start 2021

It was another gloomy January day in Waxhaw.  The temperature the night before said it was expected to be 53, but at wakeup was 43.  Mad Dog and I teamed up to split the Q.

Warm-up

  • Mosey from the parking lot past the circle to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf stretches
  • Downward Dog
  • Right Leg, Right Hand, Left Leg, Left Hand

The Thang

  • Start with 5 merkins from the circle at every other trip heading toward the top of the street, circling back for the 6.
  • Since we skipped every other tree on the way up, we couldn’t leave the ones out that we skipped, so we went back down
    hitting the skipped trees with 5 monkey humpers each tree.
  • Mosey from the circle up to the rock pile for a lifting rock.
  • Partner up
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • 100 standing chest press
    • Run to the first corner and back
  • Lunge walk to the corner
  • Now, I didn’t want to add a new merkin, so instead I added a new plank motion.  In a plank position, start out slow cadence, right foot, right hand, plank position, left foot left hand and continue with a faster cadence.
  • Four laps around large parking lot with 10 reps each corner with the same exercise each lap (burpees, squats, big boys and the last
    round V-Ups.
  • Bonus lap of bomb jacks.
  • Mosey back to COT

The Moleskin

This was my first Q participation (Thanks Mad Dog for not having me do the whole time) in about 3 months after doing Mash and working my way back with other boot camps, dealing with a Sciatica issue that is feeling pretty good.

The PAX were in great spirits today and was a pleasure to co-lead.  We reached around 3 miles in a close area. I was rusty when returning back to COT and may need to go back to Q school for it again 🙂

Thanks gentlemen for helping me provide some challenges today.

Announcements

  • Blood drive 01/30.  Turnbuckle wasn’t present, but can provide the good details.
  • Sledge was the 6th man and shared his experience with F3, in particular dropping an incredible 65 pounds so far and continuing.  Excellent job Sledge 🙂

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