7 Men ran through the dark sharing stories and second F
Partial Trail , Part road, and the worst hill on a paved trail!
We had 3 for morning woods this morning. Its been a challenge to get people out to the woods with weather, injuries and other events.
No one fell but a tree did and we had to jump that.
Taco stand let us know about the next adventure he is working towards. I will help him train but do not plan on making the trip.
On a chilly Thursday morning 4 men made a run for the boarder. Although Stump huger did more of a pre run he did spend some time with us. We headed over to the course together. We stayed pretty much together the whole run all getting in about 6.5 miles and some good F2 mixed in with the F1 running workout.
So last week due to icy conditions and lack of interest “Morning Woods” was canceled for the first time in months.
Numbers were still low this week with the Beast coming up this weekend and others recovering from last weeks Marathon in Charlotte.
I did put out the call and it was answered to get a new recruit into trail running Chastain braved the dark of the trail and was rewarded with 2 falls. Which was a tie for Shake N Bake first time out. The falls were minor and no real injury.
We did complete 6 miles of the trail run and had a great time.
On a cold morning 4 men showed up to run various distances.
We ran a 1.5 mile loop changing direction on pinebroock Ln
https://connect.garmin.com/modern/course/29048630
The trail run started as training for a 50K for me and a few other F3 men. It has become a regular Wednesday morning run ranging from 1 to 8 men. This morning we had 4.
warm-up
everyone have a head lamp as its pretty much required!
The Thang
Start at Nesbit park run to Walnut Creek trail head. Approximately just a little short of 4 miles. Return back to Nesbit Park close to 8 miles round trip.
Moleskin
I have had many people ask why we trail run? It’s dark and people fall and why would you want to do it. I look more forward to the trail run than my other posts during the week.
During the run you are pushing your self more than on just a long run. You have a destination you are pushing yourself to reach. You keep pushing even though you want to quit. The Adrenalin of being in the dark and the constant changing landscape keeps you very aware of your surroundings The accomplishment as you pass check points is rewarding. It’s never boring.
Running the hills and obstetrical works parts of your legs that you will not work in any other way. The first time you complete the Carolina Thread you will feel it in places you have not before.
We are adding this to the Waxhaw official schedule and encourage more people to come out of the comfort zone and try something different. The name is Morning Woods and we will plan on doing it every week Wednesday at 5AM until the last runner returns. If the trail becomes icy to the point its dangerous we may need to cancel a week. We have run it in cold and rain with out issues. If you are not up to near 8 miles other check points are available to turn and get a 5k or a 5 mile run.
Announcements
11/16 – F3 Waxhaw X-mas party at Lawson Clubhouse.
$15 and $10 toy per person OR $25 per person w/o toy
11/16 – Gladiator (Formerly Black diamond) 6:30 – 7:30. Will meet up Commitment for after for 2ndF at McD’s. Dasher on Q
Dasher on Q at Floater
TBD on Q at Clyent Dinner
Thursday F3 Waxhaw Happy Hour at Queen South
12 PAX joined today for a tour of the well decorated high school parking lot and some great weather.Yet poorly planned high amount of running (Sorry Guys)
DiCC’S given
Hot Lap around middle school parking lot.
Warm up
25 SSH’s
15 Mtn. Climbers
15 Potato Pickers
Let’s mosey.
At path Suicides all the way down with 10 Speed Skaters at each light
6 Pax grab a rock from rock pile to bring to stations ( Yes I know there was a rock pile now t to the parking lot but figured were here to exercise might as well exercise)
Mosey to HS parking lot for Clock workout. Each Pax goes to one station and brings that work out while the PAX on the 12 o’clock spot runs a lap around the clock then rotate when they return.
The stations were…
1: Burpees
2: Heels to Heaven
3: Curls w/ rock
4: Mtn Climbers
5: Lunges w/ rock
6: Monkey Humpers
7: Goblet Squats w/ rock
8: American Hammers
9: Merkins
10: Bobby Hurleys
11: LBC’s
12 Lap around the Clock
Regroup return Rocks then Indian run back to COT with a jail break at the end.
Great push every body
Mosey hot lap around the entire parking lot
Warm up
25 SSH’s
25 Mtn Climbers
10 Potato Pickers
The Thang:
Introduce the Stations
(S1)-Timer:drag tire Length of 2 Parking Spots flip 5 times and hit w/ sledge hammer 5 times
(S2)- Slam ball American hammers
(S3)- kettle bell swings
(S4)- Bucket Sumo lift
(S5)- Cinder Block clean and press
Each PAX did every station once
After that introduce the next set of stations
(S6)-Timer: Lap around Island
(S7)- Rope Swings
(S8)-Curls
(S9)- Man Makers
(S10)- Speed Skaters w/ weight
We then did the first set of stations 1 more time
Next we moseyed over to the fire pit
50 Dips OYO
25 Derkins OYO
25 Step Ups OYO
Next all 5 of us planked up and did the Plank Merkin Bear Crawl line till each Pax went twice
We then Finished with a hot lap and each PAX naming off an exercise that we each did 25 of
Mole Skin
This definitely was not one of my greatest Q’s as by the end I was barley sweating and did not feel the pain. I always strive to make my Q’s better than the ones before and hope to do that this Saturday as I am once again on Q at Commitment. But not to take away from Zinfandel who is on Q at Outland. Good Push from everyone YESTERDAY I know that tire sucked.
Announcements:
Fixing it For Christ this weekend See Jingles for Questions
Deflated on Q at Impromptu tomorrow
Hollywood on Q at Cerberus tomorrow
Thank You Schinder for taking us out
The Thang
DiCCS given, Circle mosey as can see a couple pax coming in late and we would be going off campus to a land far far away
Warm-up, SSH 25 imperial walkers 25 and 15 Merkins
Mosey to the parking lot for some plank until the 6 catches up
Mosey across the road and then on to the Carolina thread to a new land and new adventure. Head down the trail about .4 miles across the bridge into South Carolina.
At the bottom of the bridge partner up
One partner is the runner to the ball
2nd partner do a combined
100 Burpees
200 Merkins
300 low slow squats
Mossey back to Millbridge parking lot.
Regroup and Mossey back to big circle at Nesbit Park
Circle up and clockwise call out a workout and run the circle while others do your workout until the end.
Moleskin
16 Pax + 1 FNG for a total of 17
We started out my plan was to head for Mill bridge parking lot to warm up but saw Pax heading in late. So, we did a circle back mosey and warmed up in parking lot. After that we headed for the Mill bridge parking lot regroup and head on to the destination.
Carolina Thread is a great trail I have wanted to work it into a workout for a while. It needs to be light out and the trail needs to be at least relatively dry. I had to have a backup plan for rain as the forecast was not good. I got out early and ran to the destination to make sure it was safe for the Pax. As I was heading out I had to come up with a destination for the runner and all the trees looked the same. I found a large Blue and Red ball on the trail this became our destination point. Although Mad Dog kept moving it further out.
As we reached the bridge that leads to South Carolina Recalculating informed me that he had a pressing matter he needed to deal with and was off to Rudy shed. He did ask where we would be I said a long time here and then back to Mill Bridge. When we were about done with our workout, Recalculating, Radar, and Posse (who was late because of my son) all returned. They also had a random runner with them that I thought was a new guy he continued.
We headed back after all the workouts I had some ladders planned in the Mill Bridge parking lot as we got close Jingles informed me the lot would be full and he was right. I had to audible and continue on to the big circle at Nesbit where we did a pass the workout.
Announcements
Named FNG from Jersey Jwoww
Fixing it for Christ 19-22 goal to fix up 40 homes, food provided, details from Bottlecap
DoughBoy thanks for taking us out.
26 men joined me this morning for a good Ole’ Floater 87 workout for a sandbag filled birthday workout.
Warm Up:
Get into Groups of 3
Each Group grab a sandbag and let’s mosey
Mosey Down the sidewalk down to the food lion parking lot
17 SSH’s
17 Imperial Walkers
17 Merkins
17 Potato Pickers
The Thang:
Mosey back towards town stopping at each light to do 5 Speed Skaters (Switching sandbags when Needed)
Halt in front of Dream Chasers
P1
70 Derkins
70 Dips
70 Step-Ups
P2 &P3
Partner Carries around Dream Chasers
Run a lap around Dream Chasers
Move over to the Tracks
P1
17 Curls @ the beginning of bridge
17 Squats across the bridge
17 Tricep Extensions @ the end of the bridge
P2 & P3
Mosey a lap around the tracks one partner switches and the other runs another lap and then flips ( This entire set became extremely confusing)
Mosey back to COT
Mole Skin:
Thank You to everyone who posted this morning and supported me. Numbers were high which is always a good problem to have. However the high numbers did lead to an audible in the workout. In the end it all turned out fine though good push every one