12 strong for Dromedary!
The disclaimer was given, and here is what went down:
Warm Up Mosey
Circle Up:
Mosey to the wall behind the school:
Partner work – Partner 1 works while partner 2 goes over the wall and hot lap around the fence – then flap jack
Mosey to picnic tables
Mosey back to parking lot
Partner up again for rock work – Partner 1 works while partner 2 runs to the top of the lot and back – then flap jack:
Return rocks and back to COT
A few ab exercises followed by Have a Nice Day
Done!
Great work by all PAX this morning! During the warmup exercise I asked the Pax to “make the circles bigger” during Moroccan Nightclubs. Well, as you can guess, saying things like “make it bigger” with this group only leads to laughter. From there somehow “spank it” became a phrase of the day. Laughter in the dark at 5:00 am is one of the things that makes this group so awesome. Most people are asleep while we are laughing and getting stronger.
Welcome FNG “Houdini”. He shared with the group that he was a refugee in Ukraine before making his way to Seattle and now North Carolina. We were all in awe as he told his story. He said he escaped communism twice… once from the Ukraine… short pause… and once from Seattle! LOL What a hilarious comment! I think he will fit in just fine with this crew!
18 strong for a campus tour of Weddington Middle!
The disclaimer was given, and here is what went down:
Mosey up to Deal Rd and back
Circle up:
Mosey to the side parking lot and grab a bench
Run (faster than a Mosey) to far end of parking lot and back
Run (faster than a Mosey) to far end of parking lot and back
Light pole work
Follow around to entrance of the elementary school
At each light pole alternate Bobby Hurley’s x 10 and V-Ups x 10
Grab some wall at elementary school entrance
Run a hot lap around the loop
Run a hot lap around the loop
Mosey to flagpoles and pick out a rock. 7’s between the flag poles.
Derkins on one end and Box Jumps on the other.
Each time you pass your rock do 10 Curls
Back to COT
Done!
Great work by all PAX this morning! With Damascus in the crowd, I was almost guilted into calf stretches during our warmup. But NOPE! You can stretch on your own time! 😊 However, at the end we had 90 seconds left for Mary, so I incorporated the infamous calf stretch in as a reward for everyone’s efforts.
We had an out-of-town visitor today! Dilly Dilly is actively involved in F3 in Illinois and has even started a new region where he serves as Nantaan. It’s always great when guys from other regions show up. Thanks for joining us Dilly Dilly! You’re always welcome!
Announcements:
10 strong for a 0.0 Diesel beatdown! Ok, it wasn’t 0.0. But there was NO running!
The disclaimer was given, and here is what went down:
Warm up exercises:
Partner up
Round 1:
Partner 1 works called exercise while partner 2 Rifle Carries block across the parking lot and back (each partner repeats exercise twice):
Round 2:
Partner 1 works called exercise while partner 2 does Farmers Carry with both blocks across the parking lot and back (each partner repeats exercise twice):
Round 3:
Partner 1 works called exercise while partner 2 Rifle Carries block across the parking lot and back (each partner repeats exercise twice):
Back to COT for 45 seconds of Have a Nice Day!
Looking back, we may have overdone it with the riffle carries. 😊 Lesson learned. But hey, no one ever said F3 should be easy! I enjoyed the comments on my music playlist too! Even with all the eyerolls after each new song began to play there sure was a lot of singing along! By the way, except for Sledge-O-Matic, none of you need to be singing out loud in public!
In all seriousness, F3 is awesome! If you are reading this and are an active F3 participant, then you already know that. If you are reading this and have never been to F3 then SHOW UP! Trust me, just show up. It’s awesome!
Announcements:
Your humble correspondent,
The PAX: Drive By, Baio, Radar, The Bean, Elsa, Zinfandel, The Dude, Jenga, Chastain, Wrangler, Sharpedo, Pink Power, Glidah, Player One, Rockwell
16 strong for Clyent Dinner! I’ve been to Clyent Dinner several times, but this was my first time on Q. It’s a 2.0 friendly workout which is awesome! With it being NFL Draft night, I thought it would be appropriate to bring a football for the group to toss around while making our way around the campus.
Cue the music!
The disclaimer was given, and we were off…
Warm up run to the front of the middle school
Warm up exercises:
Mosey to picnic tables behind the school
Dips x 20 then run to wall and back (Repeat 2 x)
Step Ups x 20 then run to wall and back (Repeat 2 x)
Derkins x 20 then run to wall and back (Repeat 2 x)
Mosey to the front of the high school and partner up for some short track racing
Partner 1 works while partner 2 runs 3 hot laps around circle
Everyone does 2 rounds of each
Mosey to wall at Middle School – same partners
Partner 1 works while partner 2 runs a lap with Bear Crawls on sidewalk under the covered area
Everyone does 2 rounds of each
Mosey back towards the COT parking lot while doing Overhead Claps
Football time! 2.0s vs the Dads!
Play the game like ultimate frisbee but using a football instead.
Honestly, I didn’t plan for the football game at the end of the workout, but it was a blast competing with the 2.0s! The 10-minute game ended in a 3-3 tie thanks to a last second, buzzer beating TD by Team 2.0!
I always enjoy leading these workouts, but it makes it that much greater when there are 2.0s involved! It was a great push by everyone! These men (and their children) never cease to amaze me!
Announcements:
“Off the Chain” was launched last week on April Fool’s Day. But it’s no joke! My hope is to offer something new and different for the PAX. A 45-minute mountain bike ride on the Carolina Thread Trail followed by some Fellowship.
4 of us were ready to roll at 6:00 pm but our 5th rider (Wolverine) gave us a heads up he may be a minute or 2 late. He pulled into the parking lot just in time and already had his helmet on! Ever seen someone driving a car while wearing a bike helmet??
We were off! The charted path was approx. 1 ½ miles to the suspension bridge and then back track all the way to the soccer fields. It was like Wolverine was shot out of a cannon! He left us all in his dust. We regrouped around the suspension bridge area and he commented that he needed to blow off some steam after his day at work. If you’ve worked out with Wolverine you know he’s a beast. He’s no different on a bike!
Halfway into the ride I saw something I’ve never seen happen before. I was riding behind Banjo and he hit a squirrel! Squirrels are extremely fast creatures but apparently, they aren’t as fast as Banjo is on a bike! We were both shocked. Fortunately, after a couple tumbles, the little guy was able to regroup and scurry back to his nest of nuts for a full recovery. So, I don’t want any emails about animal cruelty or anything.
A big shout out to Sugar Daddy for his first ride! He was working hard as he always does. Also, thank you Bratwurst for pushing me to my limits on my bike. I was exhausted after trying to keep up with you!
We covered around 7 miles in 45 minutes and then relaxed with a cold beer.
We’ll do it again next week. Hope to see you there!
This was a bit of a last-minute Q for me and with the threat of rain I pulled out a 2-year-old workout that would keep us mostly undercover. Yes, Mad Dog and Recalculating… that workout was from 2 years ago! Can you believe that? The good news is it didn’t rain. The bad news is the workout was no cake walk!
60 degrees in mid-December! Let’s go!
The disclaimer was given, and we were off…
Here’s what went down:
Warm Up Mosey around the school
Warm Up Exercises
SSH x 25
Imperial Walker x 20
Mountain Climber x 20
Plank Jack x 20
3 ROUNDS OF THIS:
Front of school (under covered area) – Donkey Kicks x 20, Merkins x 20, Jump Squats x 20
Run to back of school – on the way (and back) Bear Crawl length of covered sidewalk
Back of school (under covered area) – Dips x 20, Step Ups x 20, Derkins x 20
Mosey to steps at the high school
2 ROUNDS OF THIS:
At top of steps by wall – Mike Tysons x 20, V-Ups x 20, Speed Skaters x 20 (1 is 1)
Run loop down the sidewalk and up the stairs – At bottom of stairs do 1 Burpee
Mosey to the front of the middle school for Air Presses and Jabs on the wall
Back to COT
Done!
Great push by everyone this morning! The Bear Crawls were brutal! Also, thanks to Zinfandel for making a surprise guest appearance halfway through the workout! I know I always say this but it’s an honor each time I get to lead this group of great men.
Announcements:
When Posse asked me to Homecoming it felt a bit awkward. A suit, a tux, an evening gown… Ohhh, you mean the workout site! I was a first timer to the Weddington Middle School campus so Posse, the awesome site Q he is, met me there a day early to show me around. It’s a great site and I highly recommend it for anyone who has not experienced it!
We had 9 strong for my campus tour. The disclaimer was given, and we were off…
Here’s what went down:
Mosey up to Deal Rd and back
Circle up:
Side Straddle Hop x 20
Imperial Walker x 20
Plank Jacks x 20
Mountain Climbers x 20
Moroccan Night Clubs x 20
Mosey to the side parking lot a grab a bench
Dips x 20
Step Ups x 20
Incline Merkins x 20
Run (faster than a Mosey) to far end of parking lot and back
Dips x 15
Step Ups x 15
Incline Merkins x 15
Run (faster than a Mosey) to far end of parking lot and back
Light pole work
Follow around to entrance of the elementary school
At each light pole alternate Bobby Hurleys x 10 and V-Ups x 10
Grab some wall at elementary school entrance
Air Press x 20
Shoulder Taps x 20
Donkey Kicks x 20
Run a hot lap around the loop
Air Press x 15
Shoulder Taps x 15
Donkey Kicks x 15
Run a hot lap around the loop
Air Press x 10
Shoulder Taps x 10
Donkey Kicks x 10
Run a hot lap around the loop
Mosey to flagpoles and pick out a rock. 7’s between the flag poles.
Derkins on one end and Box Jumps on the other.
Each time you pass your rock do 5 Curls
Mosey to entrance of middle school.
3 laps around the loop.
Sprint the straight-aways and walk the turns while doing overhead claps
Circle up for a Jack Webb
Jabs and Merkins
Mosey back to COT for 4 minutes of random exercises
Shew! Done!
Announcements:
8 strong for The Floater this morning! That’s a light crowd for this site. I’m sure the coldest morning we’ve had in a long time contributed to a few fart sacks.
The disclaimer was given, and we were off…
Here’s what went down:
Mosey around the block with Side Straddle Hops at each corner. Just like that we were back at COT… but the workout was just getting started!
Mosey. We dodged a car that was going 70 MPH through downtown Waxhaw safely made it through downtown Waxhaw, across the tracks and to the basketball court at the elementary school.
Circle up:
Imperial Walkers x 10
Merkin x 10
Moroccan Night Clubs x 10
Mountain Climbers x 10
Plank Jacks x 10
Partner up! Partner #1 works while #2 runs two down and back sprints on the court. Then flap jack. A total of:
Donkey Kicks – 100
Mike Tysons x 50
Up and Overs (on the large concrete blocks) x 25
BURPEE TRAIN! Arrghh!
Mosey back to COT… again. But we ain’t done!
Using the picnic tables under the shelter:
Dips, Derkins and Step Ups – set of 20 each, then 15 each, then 10 each
Mosey back to COT just so we remember where it is… then head down to the bottom of the hill for ab work.
After 7 straight minutes of various ab exercises (in cadence) it was a jail break up the hill back to COT.
The trip to COT was for real this time!
Done!