5 obviously forgot to check the forecast and decided to show at Kevlar for their weekly Friday beatdown. The weinke was simple — work on endurance, strength & agility for 45 minutes. We accomplished our goal and everyone (hopefully) got their money’s worth. Here’s how it went down.
Disclaimer given & a slow mosey throughout the parking lot of Christ Covenant Church stopping at the halfway point for COP
4 Corners (think of Paula Abduls on steroids)
Mosey to benches & fire escape stairs on back side of sanctuary
Mosey back to launch for 5MOM
Moleskin
It was the last, last cold Friday for the next 8 months. 5 showed despite the 33 degree temps and heard way more than they expected about a show YHC was convinced to watch on Netflix. Binge watching 3+ hours of chick flicks with the M each night is an acceptable excuse to miss the next day’s workout. Right? Can I say “chick flick” without getting Canceled? Anyway…… Here’s my official review: It was nothing more than 2 seasons (20 episodes total) of one giant Hallmark movie. Great for spending time with the M between NCAA Tournament weekends, but you gotta kill the time somehow. #happywifehappylife
Despite the cold temps and boring Netflix reviews, BLC, Wormwood, Clover, & Orange Whip crushed it this AM, and are all better for it. The only thing harder than this AM’s workout was trying to explain in writing the 4 Corners exercise.
Check the Social channels for upcoming CSAUP & monthly challenges.
Have a great Easter weekend & Spring Break.
Madison
PS – Remember – without Easter, there would be no Christmas
Ghost written by Voodoo on behalf of Frehley’s Comet, who is too old to figure out WordPress.
9 pax rolled into Calvary for our weekly dose of Wednesday metal. With Frehley’s on Q, a few things are guaranteed: (i) oldies on the boom box, (ii) inappropriate mumblechatter, and (iii) appropriate flatulence.
Warm-up:
Main Event:
Time. COT
Announcements (stolen from Hoover’s excellent SACS backblast):
Moleskine:
The Warmup
Theme was 21 and we created a game called Blackjack with Paula Abdul
The Thang
The Wienke incorporated using Premature’ s playing cards of pain. We decided to play Blackjack using Paula Abdul rules. Premature asked a PAX to call out an exercise prior to reaching second light pole and flipped two cards to determine the number of reps. PAX ran back to first pole and another PAX called out another exercise. It was shocking to believe running up two lights poles and back one on a .7 mile stretch road, equaled 26 exercises. PAX was happy when we reached the of the road until I told them to turnaround repeat Paula Abdul going back. During the stretch back a PAX called out diamond merkins and two Jokers were flipped. That sucked since each Joker was 15 reps. The PAX groaned and competed 30 diamond merkins after finishing a few rounds of burpees which was approx. 100.
Announcements
Chastain great safety moment – if someone yells calls car up or back, each PAX needs to yell this in case people in the front or back cannot hear
6th Man – Loafer
WTF – May 1st
Prayers request – Premature waiting to hospital to setup biopsy for potential prostate cancer. I want to thank everyone for kneeling around me praying to our lord. That was a great feeling which I shared with my wife, Kelli
So I purposefully didn’t sign up for any Q’s in April so I could be a last minute fill in. Well I didn’t think that would happen on day 2 of the month. Should this count as an April Q slot if you have a last minute back out? 100 burpee
Due to the wind and temperature not many people were getting out of their cars early. First guy out of the car was FNG Dustin (Dunkin) for South Waxhaw. Explained the 60 and 45 minute options, he chose wisely.
Disclaimer
Warm-up
Lets mosey down to Rudy’s shed to pick up some rock and carry them over to HS path. Leave for later. Keep going to Rocks at the Jungle. Set out lifting rock, then head up to back of HS for a few warm-up exercises.
SSH x 20 IC
MTC x 10 IC
Plank Jack x 15 IC
BB x 10
The Thang
20 step ups run to wooden benches 20 incline merkins run to rocks for 20 curls run back to wooden benches for 20 dips. 3 Rounds
Back to the rocks to put them back them moseyed over to the HS stairs. In the process we crossed streams with Zin and the Impromptu crew.
10 Mike Tyson at HS then down the path to the rocks from earlier for 20 shoulder press back to stairs 20 squats. Repeat 3 times.
Once we put the rocks back we headed up to the from on the MS for bench hop overs while partner runs to curb and back. Repeat 3 times
Mosey over by COT to one of the alcoves 10 donkey kicks and 10 derkins run to parking lot and back. Repeat 3 times.
We have just enough time for BB and American Hammer Webb. Got a chance to learn about our FNG during this time. Cream Filled would have been a much better name than Dunkin.
Hit COT right on time!
Moleskin
Great to have Dustin join us this morning. He fit right in and was able to hang with 60 minute BC. Look forward to seeing him out again next week.
Our Respect (Sugar Daddy & Blue Screen) fellas are always pushing the limits of age. You can always get a good laugh from BS sense of humor.
Schnitzel has been hitting all of the hour long workout for the last couple months and steadily moving up to the front of the Pax.
Gerber being Gerber is always out front and helping push the pax’s limit.
One of the things I realized at the beginning of the year through looking at some data on Strava was that my fitness level has went down a great deal the second half of 2020. It was clear that I had not been working very hard and making excuses for myself. Surprisingly its easy to do that and blame outside factors that you have no control over. The fact is, it was a mindset for me. I knew I had to make a change so I started to approach the workouts and how show up everyday. Without knowing it there have been a few people (Gerber & Hurry) that have been big inspirations for me during this. By making a few small changes in the way I think about workouts, health, and life I’ve been able to make big gains. This year I will be hitting the big 50 and I don’t want that to be anything more than a number.
13 PAX (plus another 5 at Swarm) at Impromptu this morning…no site Q’s to be found…Recalc looked all morning.
Warmup
Easy mosey behind the school to Rudy’s shed/bus lot. Circle up for SSHs, Imperial Walkers, 6” planks, some stretching (against Recalc’s advice), Elbow plank/reverse Peter Parkers.
The Thang
Mosey to the traffic circle, to the wood benches. Partner up, exercise is 200 dips, partner runs down to and around the circle. Then to the steel benches/picnic tables for 200 shoulder taps with feet on bench (2 was 1).
Mosey to large parking lot by football field for 4 corners. Since it’s Good Friday…
20 Crucifix merkins
20 Toe touches
20 Bicep merkins
20 Crucifix crunches
Since it is the 2nd day of the month, 2 burpees in between each set in the middle
Repeat
Mosey to Rudy’s shed. 1 burpee at each light as we finished at COT J.I.T.
Moleskin
Anytime you want Golden Plates to attend a workout tell him I am the Q (Fusebox).
Announcements
Waxhaw Trail Fest (WTF) – May 1st starting at Walnut Creek Park, t-shirts available for purchase
Clean up downtown Waxhaw, April 17th…should be quick. Coffeeteria afterwards. Bring leaf blowers, rakes, gloves, etc.
Off the chain site is moving to Wednesdays, 6pm Walnut Creek
FNG (Dustin) who started his first workout with SWARM…aka Dunkin
Three PAX ran a Marvin Miles loop that didn’t actually go to Marvin. Worse than that naming convention conundrum, one PAX arrived 1-2 minutes late, saw the vehicles of Polly and Frasier in the parking lot and realized that it was a terrible day to arrive late. Even though the speedsters ran a restful 8:01 pace, YHC didn’t see them until COT.
Set your alarms, don’t hit snooze, don’t deliberate on what to wear even if the temps just went below freezing again.
6 PAX at Last Call this morning. One of which I wasn’t sure was going to get out of the car. 34 degrees and wiiiiiindy. Only thing to do is run until you aren’t cold any more.
Warmup
Quick mosey around the parking lot to the opposite end. Circle up for SSHs, Imperial Walkers, Moroccan Night Clubs, Glidah Stretch, Mountain Climbers, and Plank Jacks
Mosey to the center row to start the Thang. Wait! Quick audible so Krusty (I think) can grab his gloves from his car. Remaining PAX do 12 Monkey Humpers IC around his car. OK, mosey back to the bottom of the hill
The Thang
Jailbreak to the top of the hill. 5 Merkins, 5 Big Bois, and 5 Bomb Jacks alternating at each tree (of which there are 9) on the way back down the hill. Al Gore with calf raises if you finish early
Repeato. This time American Hammers IC if you finish early
Mosey to the front of the HS for Deconstructed Burpees, 4 corners style. We stuck together for this one and all exercises done in cadence: 10 Squats, 10 In and Outs, 10 Merkins, and 10 Bobby Hurleys. Back at the start now, do 10 Burpees OYO.
Mosey to the first alcove to the left side of the school for some 7s. Donkey Kicks on one alcove and Speed Skaters (2=1) on the next alcove.
Finish up the alcoves with 50 Air Presses civvy count.
Back to the front of the school and partner up. P1 runs a lap around the lot and P2 does the exercises: 100 Derkins, 150 Step-Ups, and 200 Dips
Running low on time, head back to COT, but stop at the top of the hill. 5 Burpees OYO then all you got back to COT.
Moleskin
Pretty light on mumblechatter this morning. Or maybe I’m just tired. Thanks to One Star for putting me on the calendar. Glad I actually checked the calendar so I knew which day to show up. 😉
Announcements
April One Q Challenge – If you haven’t heard, the challenge for this month is to have unique Qs for each site for every day this month. That means nearly 100 different PAX need to Q to meet that goal. And THAT means if you aren’t signed up to Q something then we NEED you to do that. So if you’re reading this and you aren’t signed up to Q anything in April, reach out on GroupMe or wherever you’re posting next and let the Site Qs know you’re available.
WTF – Waxhaw Trail Fest – Saturday May 1st starting at Walnut Creek Park
What can I say when there are those who beg for the parking deck because it is cold we go the opposite way.
The Thang:
Mosey about 1 mile to St. Matthew’s parking lot pick up heavy rocks. With one light one.
Warm up 15ish Canadian SSH eh?
15 low slow squats
20 Moroccan night clubs
Take the heavier rocks leave the rest and one of us overhead carries to next Speed bump while we alternate 10 merkins, lbc, or squats. Share the load with the team. 2 laps.
Go to rock pile the long way while doing different exercises at each speed bump.
10 curls
10 skull crushers
10 rdls
10 Goblet squats
Gently put rocks back and moseyed back to launch. At each street on left we do 10 dollys.
Moleskin
At some point Taco stand informed us about how his sweaty balls got cold in the wind when he performed the al gore. This sparked one of the most elaborate conversations about “grundles” and the “sandbar” . We had a lively rendition of Bette Middler’s The wind beneath my grundle sang by war eagle. Lets not forget the earlier conversations on the way to the rocks where informed of Mrs. Chead curds terrible accident which got turned up a notch when war eagle mentioned an MMA fighter lost a finger😟. Lots of great mumble chatter and hard work put in today. Midriff killed it with Cheese Curd today even after doing a similar workout the day before
YHC had some other things planned and I intentionally leave them here vague because I will be doing them again.
As always an honor to lead these fine men.
Midriff will be lonely on south mountain.
CSAUP s every where sign up for one.
Prayers for premature.
I checked with weather when I woke up, I knew temperatures had dropped, but “feels like 30” isn’t a spring day. Winter gloom gear back out of the drawers after wearing shorts and short sleeves earlier in the week.
Disclaimer given to 5 Pax and mosey through shopping center towards Carmel Road.
Warm-up
SSH x 15, IW x 15, Mountain climbers x 15, Hold plank and move right foot towards right hand for a good stretch, then flap jack (the noises from the Pax indicated it was a good stretch)
The Thang
Head towards Johnston Rd via Carmel Rd. I had a routine in mind to get the Pax down to the greenway and decided to audible due to griping as we went “into the teeth of the wind” or as the wind hit us in the teeth, whichever way you look at it.
Stop at Living Saviour Church on Carmel (turns out Mermaid and I used to both attend there at the same time) and head down into back parking lot. Partner up. Partner 1 runs back uphill towards Carmel, while partner 2 runs downhill towards the back of the parking lot. Partner 1 performs 10 Carolina dry docks and Partner 2 performs 10 heels to Heaven. Meet back at start and partners flap jack directions and exercises. The hill into the parking lot wasn’t quite as steep as I once remembered, so we left the parking lot and continue towards Johnston Rd.
At the corner of Carmel and Johnston, a cop drives by and Semi-gloss comments on the cop’s music selection. Continue north on Johnston back towards Hwy 51. Alternating lamp posts perform 5 merkins or 5 squats (even if the lamps that are out).
Cross Hwy 51 and head towards Charlotte Catholic parking deck AKA Tartarus. Stop at base of Tartarus for some Mary and shield from the wind. Enter Tartarus and run short ramps stopping at ever landing for alternating 5 merkins or 5 squats. Descend stairway back to start. This time same routine, expect backwards run up the ramps. Waffle House asked “how do we do backwards merkins?”.
Descend stairway again and mosey to bench station by football field. Dips in cadence X 15, incline merkins in cadence x 15, repeat-o and drop counts in cadence to 10. 20 step-ups OYO, then 10 jump-ups OYO.
Mosey back to launch with just enough time for each Pax to call out a core exercise. Snuka – Freddie Mercury, Point Break – windshield wiper, Mermaid – plank and rip slaps, Semi-gloss – Boone crunch, and Waffle House – hold plank for 30 seconds.
End with 10 burpees OYO.
Prayer Requests
Bout Time’s son Jennings, Pre-school’s M and 2.0
Moleskin
Thanks Mermaid for putting me on the Q schedule. As Mermaid was pulling massive bass out of the lake in my neighborhood, he realized there was a need to fill the the date, so I obliged.
Point Break, Mermaid, and Semi-gloss are starting an F3 book club – be on the lookout for the Slack channel. Selections will range from Calvin and Hobbs to WWII non-fiction.
Snuka has a motor on him like no other. The guy is always out in front!
Waffle House site FNG and a few weeks into F3, keep coming out!
Thanks, Mermaid for taking us out in prayer.
Happy Easter!
It was a bit on the chilly side as I rolled into the AO this AM. Not sure when Wild Turkey sleeps, but he looked like he was catching up on his reading when Happy Meal and I drove in. Eventually, settled up with 10 strong dudes looking to get warm. We put aside the time to discuss our feelings. 5:30 YHC dropped a weak disclaimer and we started our warm up run to St Matthews.
Warm Up
We managed to get to St. Matts in one piece, grabbed a lifting rock and completed the F3 requirements SSH and IMW.
The Thang
With 10 speedbumps in our future, rather than explaining the movement, the thought was to get through the first few and then take off the training wheels and you’re on your own the until you finish.
4 exercises: squats, curls, triceps extension and presses x10 per at each speed bump. Then overhead carry to the next bump, backpedal to the last bump, 1 burpee (add one for each bump) and then run back to your rock.
Once back at the start: LBCx30 and flutter press x20
Drop rock and mosey back behind Target where there are more speedbumps
3 exercises at each speed bump: Carolina Dry Dock, LBC and jump squats =5x10x15x10x5 at each speed bump
Mosey back to start and done
Announcements: Check out the “new” newsletter for the latest and greatest. We did review on April 24 the workout of all feuding workouts…DaVinci to Stonehenge and back to DaVinci. Approximately 9 miles plus bootcamp
Prayer: Cooter
Ye Old Mole Skinny