Madera de la mañana
No reason to make the title Spanish other than “Wood of the morning” sounds hilarious. Running happened. Credit must therefore happen.
Flaccid Afternoon Promises…
We will have happy hour immediately following Afternoon Delight. Unmentioned Disclaimer: workout is over at 1pm and WTH opens at 2pm. Never again. Looking forward to this becoming an official site but for now AD will only be Bottlecap’s passion project for now.
MidWeek Flexibility Training at Prickle and Goo
8 PAX watched some guys run into the woods then stretched their way to a better day.
Dynamic stretching to start off, then the fun began. We added bouncing ninjas and used the fence around the playground as a prop this week.
ANNOUNCEMENTS
WTF volunteers needed this Saturday at Walnut Creek.
Look for a folding party coming soon to help Christ Closet.
The month of May will feature an All-Start line-up for Prickle and Goo starting with Bratwurst next week.
SYITG!
GADGET VQ
Watchtower has struggled this month with the new Q month but Brett Havertine did the AO’s at Watchtower a solid by stepping up and giving away his Cherry to us on his VQ. and boy did he deliver. Any delay on this backblast falls squarely on the site AO. Ricky Bobby. Not trying to make excuses but I had a tooth extracted today and did not have the presence of mind to help Inspector Gadget put it together.
After a short mosey to around the main parking lot:
THE WARMUP:
Ran over by a train
Disclaimer
Warm-up – 1 mile-ish warm-up
The Thang
400 – 90 sec recovery
550 – 90 sec recovery
700 – 90 sec recover
Rinse and repeat
We got 4 1/2 rounds completed
Easy 1 mile mosey back to COT
Total a little over 6 miles
Sugar Daddy was flying and Ghosted was moving. One of these days it will be warm enough for him to show up in shorts.
Announcements
WTF Event this Saturday
Saturday convergence at Blackhawk
New book starting next week at Asylum
Slow Pitch took us out like a professional
Mashup!
In keeping with the Bushwood golf club theme and the location being MES, this morning’s workout incorporated elements of both. All exercises were either 9 or 18 reps (golf) and the primary focus was learning how to spell (elementary school).
Warm Up:
- 18 Side Straddle Hops
- 9 Abe Vigodas
- 9 Imperial Walkers
- 9 Merkins
The Thang
Mosey from COT over to main school parking lot where the Bushwood Alphabet board and the Caddyshack character names were waiting for us. Each letter of the Bushwood Alphabet had a corresponding exercise and we endeavored to spell as many Character’s names as possible by doing the exercise next to each letter.
Que music on the speaker that was waiting there for us as well, which began with theme from Caddyshack, then Lunatic Fringe, Fat Bottomed Girls, and so on..
In order to get the PAX in the right frame of mind, we began by spelling out BUSHWOOD, which involved 18 reps of the following exercises:
B: Merkins
U: Side Straddle Hops
S: Mountain Climbers
H: Speed Skaters
W: Monkey Humpers
O: Squats
O: Squats
D: Lunges
We then ran through the school playground and around the track. The sprinklers were on, so it was a nice Waterboy touch, if I do say so myself… After the run around we all grabbed a rock and proceeded back to the workout area.
We then spelled out the name of the golf Zen master who was blessed by the Dali Lama, Ty Webb, and everyone’s favorite grounds keeper, Carl Spackler.
Took a pause from the exercises and my cadence calls and ran a set of Stingers, which is what I grew up knowing as suicides (high school mascot was a scorpion).
Back to names, spelling out the pain in the ass, puke through the sunroof, Spaulding and finishing up with the object of every young boy’s desire, Lacey Underall.
Mosey back to COT with the boards and speaker in hand, music playing loud for all to have a strong finish.
Back at COT, kept with the team effort approach. One Star led a set of 18 J Lo’s with pickle pounders, Orchid called out 18 Moroccan Night Clubs, and we wrapped up with Flo leading 18 final Merkins.
One Star, Tanyatine, Orchid, and I went for coffee afterward. Encourage others to join in the future, as that’s a nice 20 min of generally good conversation.
I enjoyed my first Q, hoping it wasn’t too out there…
Waterboy
Flashdancers
Flashdancers mount up
The Thang
Gather in front of school, try to start a few min early. Mosey to front of middle school begin stretching:
The Warmup (with a focus on count)
- SSH- 15X
- Merkin- 15X
- Moroccan night clubs 15X
- Calf Stretch
- Can opener
- Jimmy Dugan
- Plank
The Thang
- Mosey to wooden benches (wait I am lost), thank you Zin and Schnieder for keeping me on course. Reminiscing with Zin of my first f3 session at this very site he wasn’t to interested in walking down memory lane.
- Partner up- Partner 1 runs around traffic circle, partner 2 does 200 dips and 150 step up on benches.
- Mosey to large parking lot. Starfish time!
- First corner Bobby Hurleys
- Second corner: Merkins
- Third corner: Bomb Jacks
- Fourth corner: LBC’s
- Starfish mouth- Burpees adding 1 for each round
- Mosey to poop shack (palace)
- Air press 20x
- Donkey kicks 20x
- Air Press 20x
- Donkeys kicks 20x
- Air press 20x
- Run back to COT. Each light 10 merkins. Modify after first few lights to every other light.
Announcements
- WTF need volunteers; will be putting together groupings based on 5k times
The Moleskine
Great group today out there pushing it. Very happy to see some new faces out there today. Appreciate the opportunity to Q a this site! So many people out there pushing it everyday inspiring others to push hard. It is amazing that you really do get out of it what you put into it. I have a deep appreciation for those that Q frequently and come up with new ideas to keep thing fresh.
High way to Hell
Ignition starts a short Mosey to the high school.
Warm up, 15 SSH, 15 Imperial walkers, 10 Merkins and some calf stretch.
Head for off campus that was promised most had headlamps.
Get to Champion Forest for the full Mile of 5 Burpees at every light. (Highway to Hell)
Next is Stairway to Heaven!
Exercise at the bottom of the steps up hang a right down steps hang a right. Get back to the bottom of the steps and the next Exercise. 5 more Burpees as we did not have enough, 10 Merkins, 15 low slow squats (no one did them slow), 20 speed skaters.
Mosey on to the next cul-de-sac 7’s Bobby Hurley 1 to big boy 6.
(we did not complete before we need to start the mosey home)
Get to the middles school with about 5 minutes to spare 10 dips 10 derkins make a loop. Repeat but then head for COT show up on time.
Uprange to PWW
I’ve been wanting to try out Prestige World Wide (PWW) in Metro for a while. Sometimes they run the muthaship, so was hoping it was one of those mornings. It was not. So, I posted at 5:30am at the Dowd YMCA uptown this morning.
Here is my recap:
DiCCS
Disclaimer
Opening Mosey
Stretch
Circle back for the Six
Wait for others and do Mary
Cross streets together
Yell “car back”
run on sidewalks
Cross at lights
Wear headlamps
Don’t drop other pax during the workout
Wait for dropped pax to return before counting off and name o rama
That being said, it was a great workout, very tough and challenging. Multiple parking decks and running through South End is awesome. If you want to go to a workout that starts, continues, and finishes like Ice9 at Floater last year, this is your workout. Buckle up and have fun, these guys are fast.
Mad Dog and Zin, don’t go to this workout, your head would explode.
Better late than never?
I’m late with this backblast, it’s from my Q on April 20th at The Appetizer – Tuesdays 1730 at Rea View Elementary. If you haven’t been, you should come check it out and bring your 2.0s, it’s awesome! If you have been, you should do C3PO and High Hat a solid and Q!
So since this is not “hot off the presses,” all the announcements are no longer news.
I hope that you got to experience the trail run on the 21st in preparation for WTF.
The WTF (Waxhaw Trail Fest) is on Saturday May 1st at Walnut Creek Park in Indian Land, SC.
Maybe you happened to participate in Episode 1 of The SOB Wars on the 24th.
Some actual news…
We’re having our next Waxhaw Blood Drive at Five Stones Church (1117 Cuthbertson Rd) on Saturday, June 19 09:00 AM – 01:30 PM.
https://www.redcrossblood.org/give.html/drive-results?order=DATE&range=10&zipSponsor=F3
Also if you’re looking for a ‘local’ non-virtual 5k, I’ll be running in Ablemarle’s 17th Annual Beachblast on May 8th. All are welcome to register and join me. I’ve done it before and it’s a pretty fun course. They’ll have tie-dye race shirts if that’s your thing.
https://runsignup.com/Race/NC/Albemarle/11thAnnualBeachBlast5K?raceRefCode=AIXj2Wwd
Alright so here’s the low-down, it’s lunchtime on the 20th and I go outside to receive my messages (little-to-no cellphone service where I work). I am surprised to see a text message from Bottlecap on behalf of C3PO asking for me to step up and lead that evening’s edition of The Appetizer. I hesitate for a moment, out of fear, but then I say “I’m all in!” I have no idea what I’m going to do and I have only attended The Appetizer once before. Blinded with fear and trepidation, here is what I remember about how it went down.
The pax circles up for the
Disclamer – I am not a professional and was asked to Q just a few hours before launch; don’t sue me, F3, or the school; modify as needed.
Cell Phone – I’ll have mine with some notes, ideas, and a timer; I think Rubbermaid had one too.
CPR – We have a few pax raise their hands (Good work Surge).
Safety – We’re staying on campus but keep your head on a swivel and watch out for cars in the parking lots.
We mosey to back parking lot and circle up for some warm up exercises. I really don’t remember what we did or if my cadence was right.
So the first thang we do I borrowed from Johnny 5:
Run around the school stopping at each corner to do 5 merkins; seemed to be a crowd pleaser the first time. We finish in the back parking lot where we started, do some flutterkicks then recover.
Next we mosey to a parking space for something I borrowed from Rockwell:
Use a timer to do exercises for 1 minute each with a 20 second rest in between.
A few of the exercises we do:
Broad Jumps
Derkins on curb
Seal Claps
Bobby Hurley
Overhead Claps while squating
Toe Taps on curb
Shoulder Taps
Burpees
Somewhere in there we do something we call Hillbilly Walkers; there is probably a proper name for this exercise but I couldn’t think of it. Basically it’s a Hillbilly with forward motion.
Next we mosey to the track, P1 runs a lap, P2 planks and we do a few plank exercises; including something I remember from basic training about watching tv. Switch until all pax runs two laps.
Most of the 2.0s decide to bug out and head over to the swings and playground. That’s okay I was struggling to keep them focused on the mostly stationary exercises.
Next we use the basketball court to do something I borrowed from Scuba:
Line the pax along courtside and do various ‘walks’ across the court.
A few exercises:
Lunges
Billhilly – a backward Hillbilly Walker
Bear Crawls and Crawl Bears
Still have some time left so we call over the 2.0s and we do a brief round of Pax Called Mary.
Times up! Jail break back to COT.
Redacted brought his daughter as the Friendly New Girl. She’s a 2nd degree black belt amoung other notable things, so we named her Roundhouse.
Special thanks to Bottlecap, C3PO, High Hat, and Zinfandel! Thank you pax for letting me lead!
I can’t wait until my 2.0s can join me for the fun on Tuesday and Thursday evenings at 5:30pm. If you can’t make the morning workouts, or just have 2.0s that need expend some energy, come join us at Rea View Elementary on Tuesdays and Cuthbertson Middle School on Thursdays!