20 PAX on the Waxhaw Express!!!
DiCCs
Warmup
- Mosey 1 mile to roundabout next to football field
- 10 SSH IC
- 10 second Glidah stretch per leg
- 10 second Hurray stretch per leg
The Thang
Simple – Run
- All PAX run to drivers ed area and back to roundabout
- PAX break up into 2-man teams to complete 1/4 mile intervals – partner 1 runs loop while partner 2 waits – each person completes two rounds
- All PAX repeat another run to drivers ed area and back to roundabout
- Repeat intervals again, this time 3 rounds
- All PAX repeat another run to drivers ed area and back to roundabout
- Repeat intervals again, two rounds
- Run back to COT but right before, run 2 rounds around the front of the middle school
- DONE!
I just want say thanks for the PAX coming to my VQ WXW Express! I saw new faces like Deep Dish and FNG Valdez plus the Pursuit and LRC crews. Also special shout out to Rudy, Popeye, Fusebox, and Chatterbox for kicking butt!!!
As always thanks for the push from the OG’s of WXW Express aka Gazelles: Gerber, Wolverine, Glidah, Easy Button, and Dasher!!
Cannot forget about my brothers the Wildabeest!! Chicken and Sugar
Announcements
WTF May 1st – signup on Group M
6th man – Foundation
Welcome Ryan Silva FNG – aka Valdez
Stick to the classics
“They told me that the classics never go out of style, but … they do, they do. Somehow, baby, I never thought that we do too.”
They said the donut run was over. No one does that anymore, running is for Tuesdays, Thursdays, Saturdays, and maybe a Friday if you want to tickle the ole Tiger-Ball. As John Rambo said, nothing is over. Like the old gods, these things never die they just get renamed and recycled. Rinse and repeat. A cycle, or a circle. Like a donut. You know, the kind with a hole in the middle.
10 Fast Twitchers ran one direction of the classic donut route today. Re-living the glory days of a Wednesday run, on a Tuesday. A running workout that YHC never attended in his 5+ years of F3, but a route that YHC has run many times. The site q’s, and Alf, stayed home (their loss) for the a run through familiar territory, an unoriginal oldie but a goodie. West out of Arbo, down Mt Rea, right at Dunkin, a quick yog past Hops yelling at the trifusenik for their lack of effort (t-claps on the BB BTW), right onto Candlewyck and then pax choice for the extra mile through Beverly Crest OR right onto Providence to bring it back to Arboretum. 6 miles or 7. Unless you’re Voodoo then you do the whole thing twice because it’s that half marathon time of month.
Not much else to share, mostly because YHC was running alongside Butterknife the whole time. Please sound off in the comments with any chatter or observations.
On a slightly more serious note, backblasts are a thing and they are real. They don’t have to be long or overly complicated and ANY workout can have a backblast. A backblast for Fast Twitch is proof. So if you’re Q’ing or a site-Q, get a backblast written for your shenanigans that day. The pax will appreciate you.
Announcements:
- Flipper’s multitude of challenges continue, see Slack for details and get involved. April is here and it’s time to break out of your ruts
- May 22nd: Functional strength challenge is coming, High Tide has the details and there is a pre-blast
- April 24th: The Stone(d)-Chicken is a SOB CSAUP to determine which workout is superior (SPOILER ALERT: Neither is superior to Rock Zero)
Thanks to Purple Haze for the takeout
1 year down…
Well its been a year since Noonan mentioned that I should get out to workout with the guys at Bushwood. About that time, F# was on a slight Hiatus, but a small group were out pretty much daily working out at MES. Noonan, Big Ben, One Star, Fiji, Spaulding and an occasional straggler along with myself. I’d say it it may have been the longest FNG run as it took a good 3 weeks to get aptly named Tanyatine. For those that had not known, I still follow and indulge in my first true love of Hockey and since I started during the early days of Quarantine, One Star played Mash-up with Tonya Harding and Quarantine.. Genius!!! Well at least he still thinks so to this day! However, it has stuck, and I think every new AO I head to, it is listed as a different name and I get dumbfounded looks regularly.
Prior to F3 and and Quarantine for that matter, I would travel and hit up so many YMCA’s that I have lost track. when that dried up, I started working out on my deck and running in early march 2020… Which looking back was pretty much a single person F3 workout, so the transition was smoother. Using a lot of those exercises within my own Q’s which are usually similar to the below.
Bushwood has been having increasing number lately and we had a perfect 18 today.
Warmup: slightly longer mosey to the front lot, Moroccan Night Clubs, SSH, IPW, Potato pickers 18IC. Calf Stretch, Up/Down dog.
Thang: Head out to the Half wall, but, uh….. Few too many Pax for the half wall, so Audible and head to Turkey Trot.
At each driveway on the left, Alternate 10 LBC’s and 10 Speed Skaters 1=2 2=1. Yes i called out 1=2 at one point.. oh well, there was the laughter to humble ones self. On the way back 10 LBC’s and 10 Romanian Dead lifts at the driveways. Smuggler led the Shoulder taps for the 6.
While we had to Audible the half wall, Fiji and Long Haul reminded me there were the picnicking tables on the back nine. So lets audible back. While going, 10 merkins at each mailbox before the cut through. As we got to the tables/Tent, a few of us from last week had some flashbacks from last week when in the pouring rain it was the only dry spot….Until the sprinklers came on. So once again, Sprinkers on so we moved some tables and started on.
- 18 derkins
- 9 box jump (or step ups if the tables were slippery) Safety first!!
- 27 Dips
- Repeato.
Head to YHC favorite spot, the rock pile. Grab a lifting rock and rifle carry to the parking lot. Each Pax take a Spot, 9 holes of No Fun Zone!!! 9 exercises with run to end and back.
- 9 Blockees
- 18 american hammers
1=22=1 - Lunge Twist 18 1=1
- 36 curls
- 18 Hernias
- 18 Squat Thrusters
- 27 Tris
- 36 Chest press
- 18 LAteral Front raises.
Rifle Carry rock back to pile, 3 mins to COT and finish with Fast feet for 30 seconds.
MOLESKIN
As I spoke to my wife last night that this was one year since I had finally decided to try F3 (I had been asked 3 years before in Race City) I think she is just as happy as I was since we had just moved down here and she knows i need an outlet and just as important the fellowship. I am glad I have gotten involved and have been able to meet so many great people and their families over the last year. It gives me something to look forward to in the morning, and now I am looking forward to work travel a bit more as I know many of my destinations are also F3 areas.
Welcome New FNG Jazz Flute (Rob Pettman-think thats what I heard) since he is from San Diego, but born across the pond… works in Financial services, wife and two notches, competitive wake boarder and Rugby player. other names considered: Cauliflower, San Diago, Classy, pebbles.
Announcements:
Bottle cap wants you —> at cowbell. Where is that location One Star? Thats the same as Asylum right!?!?!
1 Q challenge- 1 person to Q every workout 100 Pax need to get involved looking at a lot of Newbies..reach out to Site Q’s
-Try new sites
-Get involved
-Smuggler at Dromedary tomorrow
-Big Ben at Bushwood next Tuesday for Spring Break Q
- Big Ben- After going to the Dr, he is looking to lose weight and needs help with Motivation. Looking to get guys in a weighloss challenge. Possibly put money into a kitty and donate to an F3 charity. More to come on this
Why can’t we just do the same thing every week?!
Hopper, Chopper & Runstopper – say it aloud. It’s fun to say. They all posted today…pretty sure Chopper was LIFO, by the way.
Great morning to post, and a crew of 21 was ready to go starting with a 5-burpee warmup. This is when the griping started aka mumble chatter.
Below is an accounting of this morning’s events – mostly unrelated to the workout itself – aka Moleskine.
A few observations as YHC arrived with 2 minutes to spare.
- Deep Dish was about 5 pounds lighter and hard to recognize….he also seemed to run faster this a.m.
- Motorboat was wearing skiing/hunting gloves? It was 46 degrees.
- Chopper apparently stole Dish’s locks, and his headband was outstanding. He’s not in his 70’s (though he was WD) but he’s in the 70’s
- Circuit City was jealous of Chopper’s headband
- Hopper forgot the shovel flag
- Slingshot & Huddle House ran in….maybe Salt n Peppa, too?
- Sable was the only pax wearing short sleeves….bless you, son.
Ok. Ok. So we did COP over in the professional building lot. As we headed there, Spackler was already complaining that the pax spent the whole time there last week with Limey on Q. Those that don’t do the exercises cannot complain, right? Refusenik’s forfeit that right!
We weren’t there long. We ran down to OP, stopping a few times for some burpees. At one stop, some smart@$$ asked “where’s Buc-ee’s?” Answer: already planked up and 20 seconds ahead of you lollygaggers.
Did a bunch of wall work to include Mike Tyson’s, Wallthar N’Djaiye’s, People’s Chair with overhead press, Donkey kicks and some other stuff.
Snuka was out front on the down & back runs. If I can a) even post and b) give that kind of effort when I’m 59 – that will be cause for much thanks. T-claps Snuks.
Pretty sure Gloss & Spackler took a lap around the school rather than the called exercises. #modifiersextraordinaire
Runstopper said that Mike Tyson calls the exercises “Runstopper’s”
We moseyed over to John Wesley’s milieu (aka the Methodist church) for some rock work, mostly thrusters with some curls and tricep extensions. Curls are worthless and Puddin’ said no one noticed his/him/them at the beach recently.
Was thankful for the movie trivia lesson that was delivered by Geraldo & Puddin’ during this segment.
Gloss just kept wanting to head home, so I delayed our departure of course.
Marvel was getting after it the whole time in his silent assassin way…Thunder Road & Beetlejuice likewise. I think Beetlejuice ran in as well, but that doesn’t count as he only lives a 5-iron away from the Nest.
Speaking of silent: that word does not describe Limey’s sphincter. Sweet mercy.
So….that’s it. Buc-ee’s took us out in prayer. Please keep giving thanks and praying for God’s healing for Bout Time’s son Jennings. He’s a great God, so don’t make him too small. Be bold when you go to him. I promise you won’t overwhelm him (that’s you making yourself too big).
Until next backblast….
Flash Backblast
Warm up
Mosey to Rudy’s Shed. 20 x SSH
Mosey to Round about near tennis courts. 20 x SSH
15 Imperial Walkers
15 plank jacks
15 mountain climbers
Various stretches.
The Thang
Mosey over to side of high school. At Alcove one do 10 Mike Tyson’s. mosey over to Alcove two and complete 20 Donkey kicks, then mosey to front of High School grab a bench and complete 30 Dips. Rinse and repeat x 3
Mosey over to High School Gym. I have no idea what the exercise is called or even if it has a name. you plank facing the wall, put one hand up on the wall and then the second hand on the wall and then return said hands to the ground. Whatever that is, we did 10 of them and then ran down the path and circled back around the to the stairs and did 5 burpees at the stairs. Rinse and repeat x 3.
Mosey over to Rudy Shed. Wall sit and 20 air presses
Mosey up the path to COT and stop at each light for burpees. Start with one burpee and increase by one burpee at each light. I think we got to 8 burpees at the last light.
The Moleskin
Great group of guys this morning . Appreciate you letting me lead you.
Announcements:
WTF – on May 1st.
Off the Chain – New AO starts on Thursday April 1. Rockwell will post more info on GroupMe.
Better than a Burpee
I came in on two wheels this morning (forgot to load the car last night) and found 5 pax ready to kick Monday in the teeth at Swole. After unloading my bells and issuing a quick disclaimer to the veteran pax present, we got moving.
Warm up:
- SSH x 20 IC
- Windmill x 10 IC
- Prying squat x 2 IC
Main Event:
- Neupert: 10 sets of 2 DCL and DMP every :45 seconds
- Complex: merkin, snatch L (weak side), merkin, snatch R (strong side) x 5. Repeato for 5 total sets. ~:30 of rest between sets.
- Easy Strength: 2 sets of 5 single-leg deadlifts (per leg), 2 sets of 20 merkins, 2 sets of 10 supine rows on the railings, 2 sets of 10 snatches (per side).
- Carries: farmer out/back, then waiter out/back, switching arms. Walked to the far curb.
- Mary: plank, hollow body hold, glute bridge. 1:00 each
Announcements:
- The Functional Strength Challenge will be 5/22 at Old Providence Elementary. This is open to all pax and is focused on 3 exercises: the deadlift, pull-up, and snatch. There will be different categories for different experience levels (Meathead, Respect, Pax). Check out High Tide’s pre-blast.
- The Rut-Breaker Challenge will start in May. It’s meant to get you out of your comfort zone (or rut) and get you posting at new AOs and new regions. There will also be a monthly CSAUP and rewards for EHing new pax. Check out Flipper’s ever-evolving pre-blast on the inter webs.
- Speaking of CSAUPs, the Stone Chicken is being offered by the SOB pax on 4/24. Run from Da Vinci to Stonehenge, where you will complete 30 minutes of the workout, then run back to Da Vinci for another 30 minutes of boot camp. The running between sites should be ~9 miles, with routes mapped out by our region’s Magellan, a/k/a Tuck.
- One more CSAUP is being offered – the South Mountain Run on 4/17. Check out Midriff’s pre-blast for more details.
Moleskine:
- The merkin/snatch complex reminded a lot of the pax of a burpee (without the embarrassing flying squirrel part). Even thought they were rough, we all agreed we’d rather do them than burpees.
- #cobains to the pax for the excessive merkins and snatches. I made a last minute change to the weinke and we ended up a little heavy on those exercises. Unfortunately, my options were limited due to leg soreness from Saturday’s workout and the need to be able to walk later today.
- 50% respects at this morning’s workout, which is pretty standard for the kettlebell workouts. All were putting in hard work and keeping the mumblechatter moving.
- Wild Turkey has been posting at Swole and SACS regularly since we launched the first program last January and is definitely getting stronger. I’m pretty sure he lifts the sofa off the ground with one hand to vacuum under it, just like Magda on speed. #somethingaboutmary
- Mighty Mite kept his distance, probably because he’s aware of Frehley’s flatulence. I hope that man can get vaccinated soon because I can’t tell if he’s even working hard when he’s that far away…
- Uncle Leo has the best Mary game in town. I almost farmed it out to him today since my Mary isn’t very creative. He better be ready because I’m going to call on him the next time I’m Qing. During the hollow body hold, he did the canoe while I did the boat and I don’t think he was shaking as much as I was.
- It’s been good to have Cottonmouth join us for the last month or so. He says his knees are jacked up, but I haven’t seen an impact on his performance at any of the workouts. I think he even did all those squats on Saturday.
- Frehley’s is clearly making gainz because he’s in the market for a pair of 24kg bells. For now, he’ll have to settle for my loaners. Happy to share!
- Thanks to the pax for coming out and following my lead this morning. That makes three bell workout Qs in a row for me. It’s always a pleasure to lead such fine men with a shared love of bells. With the weather getting warmer and people putting their marathons behind them, hopefully we’ll see more pax out at the gear workouts.
One Star Earned His Rating Today
With a no show Q in One Star the pax were left staring at each other until 5:15 hoping he would show. Loafer started DiCCS right at 5:15 and with still no one star he asked if anyone wanted to split the workout with him. Sure. A quick Night at the Roxbury moment:
And we’re off with me leading the first half of the workout.
WARM UP
Mosey towards the neighborhood. At the last second I decided perhaps Loafer didn’t want to be deep in the ‘hood when I threw him the torch and thought it best to stay close to the shopping center to allow for better last minute Q Planning. Quick left turn behind Pet Smart. Flanders catches up and says he had visions of Q school again with my opening mosey. “Oh, am I running fast? I guess I am”. Pulled back the reins for the remaining mosey as we circled pets smart parking lot and met in the middle. Jimmy Duggans with all the rights, lefts, and leans in there. 15 Merkins on my up and down (Asylum Pax can apparently count better than Homecoming pax – Sorry Honeycomb who was there for both). Calf Stretch with Ackbar once again channeling his inner Damascus with groans, thank you’s, and Patriots praise. 5 T Merkins to finish us out because – well why not.
THE THANG
Mosey to the front of the Pet Smart (while acting like I had a plan). Partner up. P1 runs to end of parking lot for 2 burpees and back while P2 does quick feet on the curb. Repeat 3 times. (Heart rate much higher than expected. Quick feet that long is no joke).
Mosey Never mind, heart rate still high. Same Partners. P1 Runs parking lot loop. P2 does exercise. Exercises were 100 In/Outs, 150 Supines, and 200 LBC’s.
Pass the torch to Loafer.
Mosey to Wesley Chapel Town Hall. Stopping to collect the 6 along the way with backwards runs and 10 squats.
Arrive at the Rock Pile (which needs to be restocked as we have 6 big rocks and the rest are the size of bricks). Partner up for the following excercises while the other partner runs:
- 100 chest press
- 100 tricep extension
- 100 Military Press
- 100 Curls
- 100 _____ I forget, but I know we did something. It sucked so bad that I’ve pushed it out of my memory.
Collect pax together for 10 staggered rock merkins right and then 10 left. Rocks up.
Mosey to Novant health for 10 squats waiting on the 6. Jailbreak to end of road.
Backward Run (dodging incoming car). Gather 6 with 10 squats. Jailbreak to Brooklyn Pizza.
Partners again. split 100 dips while 1 partner runs.
Mosey (crawl, roll, wistfully walk), 10 feet back to COT and do 1 burpee in honor of 1 star not showing.
MOLESKIN
- Great job by Loafer stepping up and having a contingency plan in place.
- He apparently went to Last Call last week to replace Flanders who said – and I quote “Hell no once I saw lightning”. Apparently 1 star was a no show on Friday as well (as were the rest of the Last Call Pax as Loafer was there by himself.
- CRS back for his first full week as a pax where it all started – Asylum. It was today that I realized Ackbar was Q last week and ultimately gave the thumbs up for CRS which is short for Can’t Remember Shit (in CRS’ defense when he explained the name he subbed in “Stuff”). I find it quite amusing that our preacher named him CRS.
- He’s had such an impactful week that he was voluntold to lead next weeks Asylum. Yes probably a smidge early, but after beating both site Q’s in the runs today, I have full confidence he will deliver a beat down.
- Honeycomb for a rare Asylum visit. I think he was there for my last Q. He must have missed me – since Saturday.
- Flanders attempted to commiserate about NC State Women’s basketball with me. Either my grunt of disgust scared him off or my mosey pace was too much for him to keep up as he quickly retreated from the front.
- Madison continues to join us at Asylum and watch his EH bloom. Looks like we will see him for one more week with CRS on his VQ next week.
- Great to have Swimmers back out. It feels more like a rarity lately to see him at Aylum – for whatever reason. Still kicks my butt in the runs though so the lack of attendance hasn’t slowed him down.
- Beltway back in action two weeks in a row. The warmer weather (though not today) appears to be dragging a few winter fartsackers out of their caves. Great to see you this morning. Wish we had more time pre or post workout to catch up. You appear to be killing it on LinkedIn.
- Ackbar with the shop dawg esque post covid coughing heaves today. I got excited that my lame last minute Q might of had him spilling merlot but then I remembered Covid hit him hard earlier this year and he was likely just stretching the lungs back out.
- I didn’t catch what the Masher’s did today, but they all met up with us at COT drenched in sweat so it appears they worked hard. Shout out to Mayhem, Penalty Box, and Ditka. Light crowd today for the Mashers. They were all applause seeing one of their own out of the nest and off running with us (beltway).
ANNOUNCEMENTS
- CPR Class TONIGHT. Five Stones Church at 6:00 pm. Spots are open so sign up. $15.
- April 1 Q Challenge
- Christ Closet looking for help in pulling summer clothes down and putting winter gear up higher on the shelves.
- WTF
A quick last back blast for Extreme Ownership.
2.5 of us for the last chapter Discipline Equals Freedom. I really enjoyed going through this book with yall these last three months. As happens with Q source as well, the numbers start strong and eventually dwindle towards the end of the book. I will leave you with the last big point of this chapter.
The Dichotomy of Leadership
A good leader must be:
- confident but not cocky;
- courageous but not foolhardy;
- competitive but a gracious loser;
- attentive to details but not obsessed by them;
- strong but have endurance;
- a leader and follower;
- humble not passive;
- aggressive not overbearing;
- quiet not silent;
- calm but not robotic, logical but not devoid of emotions;
- close with the troops but not so close that one becomes more important than another or more important than the good of the team; not so close that they forget who is in charge;
- able to execute Extreme Ownership, while exercising Decentralized Command.
A good leader has nothing to prove, but everything to prove.
Again, I enjoyed it guys. No future book has been picked to take off on next. I’m open for suggestions for the next book (or if there is no interest we can shut down the leadership Q Source on Mondays). It has been mentioned in the finance channel about getting a weekly finance discussion going either Friday’s after the workout or Saturday’s during coffeteria. If we keep the Monday post Asylum leadership discussion going, I’d like someone to step up and take lead (other than me).
Of Wolf and Man
Listen to this while reading the backblast
12 men rolled out of bed a little earlier and ventured into parts unknown to help launch The Lycan; F3 Waxhaw’s newest AO. As much as we all love the Flash/Ignition mob, it’s getting a bit unruly with 30+ PAX posting on the average Monday. Great numbers! But that just means it’s time to expand. Posse, Dilbert, and I did a little recon work on Friday and discovered a neighborhood with a wicked, hilly loop and access to Highway 75. We’re right across from the cemetary with easy access to downtown Waxhaw and on campus there are hills, trails, and plenty of room to stretch your legs.
So what’s a Lycan? From the Greek: “lykos” meaning “wolf” and “anthropos” meaning “man” – lukanthropia translates to the Latin “lycanthropy” or more commonly: Werewolf
Waxhaw Elementary School is home of the Wolves, so it was only fitting to adopt that into the AO name. Plus, like any good werewolf tale, the beast is unleashed on the full moon.
And it just so happens that was today…
A full moon at The Lycan means Iron Wolf Challenge (think Iron Pax Challenge difficulty without the chest beating and no Hartsville) so today that meant a couple of items up front:
- All moseys are double time
- EMOM Timer is in effect – 2 burpees Every Minute On the Minute
Warmup
Fast mosey to the back of the school for some fast count SSHs, Mountain Climbers IC, and Merkins IC, all punctuated by the EMOM timer and burpees along the way. Continue the loop around the school and as we’re coming back to the front I see a headlamp (I thought) over near COT, so we swing by to pick them up.
Nope! Not a late PAX, but instead the Waxhaw PD has stopped to investigate why there are a bunch of cinderblocks sitting in the parking lot of the school. I attempt to explain/EH (for a later date) the officer into joining us, but between me shouting “Burpees!” when the timer went off and just the general confusion, all I got from him was a “this just looks weird.” I assured him we’d be clearing out around 6:00am then we moseyed away leaving him in stunned amazement as 2 more police cars pulled into the parking lot.
The Thang
Partner up so we can move some coupons from COT to the back of the school. Partner 1 farmer carries two coupons while Partner 2 runs to the rear of the school (where we did the warmup) and then back to their partner. Swap places and repeato until both coupons have arrived at the back of the school.
Now that each person has their coupon it’s time for a Blockee Webb. At the top of the hill, do 1 Blockee then leave your coupon, run all the way down the handicap ramp to the bottom of the hill. Do 4 Step-Ups on the wall then run up the grass hill and back to your coupon. 6 inch plank on your block while waiting on the 6. Repeato until 5 and 20
Fast mosey to the south side of the school and find a spot on the wall for Donkey Kicks 10 to 1. It works like this:
- 10 DKs with a 10 second, feet on the wall hold at the top
- 9 DKs with a 9 second hold
- Progress down to 1 DK with a 1 second hold
Fast mosey back to the coupons for some 7s: Weighted Coupon Squats at the top of the hill and American Hammers (2=1) at the bottom
6 minutes remaining so find a different partner than the last time and farmer carry/fast mosey back to COT the same way we moved blocks the first time.
Moleskin
Lots of fun this morning. The EMOM timer really sucks for two reasons. 1) Burpees and 2) it throws off any rhythm you might have had. But that’s why I threw it in there. We don’t wake up at the crack of dawn for easy. We get up early to push ourselves and start the day off right. Thanks to the men who joined me this morning to launch this site. Go see Posse, Showgirl, and Nails so you can get on the schedule.
As I told the PAX this morning: if you loved the Iron Wolf Challenge, good news! We’ll be doing another at the next full moon. And if you hated the Iron Wolf Challenge, good news! We won’t be doing another until the next full moon!
Announcements
Dilbert has his vQ next week at The Lycan. Show him and the new AO your support
CPR class tonight at 5 Stones from 6pm to 8pm. Talk to Surge (Jim Connell) on GroupMe or just show up at the door with cash in hand ($15 I think??)
April 1 Q Challenge – No repeat Qs for the whole month. That means Site Qs need your help filling their calendars. If you aren’t already signed up to Q a Site then talk to a Site Q and get on the schedule
Mondays are Tough
After a fun Saturday night the last thing I wanted to hear from Teddy, “Hey wingman, you have the Q at Firestarter tomorrow!”
Without an exact plan and a trip around Starbucks to find a smuggler smuggling we set off to 131 Main for warmup.
20 Side Straddle Hops
20 Imperial Walkers
10 Windmill
10 Squats
Mosey to the Amazing Lash Studio with 10 merkins and some plank on the way. Smuggler is located and lighter on his feet.
Partner up for Rock work.
- Partner 1 Runs
- Called Exercise
100 Curls
100 Press
100 Tricep Extensions
100 Bent-over Rows
100 Squats
15 Press Flutters
10 Press Dolly
Mosey back to Blakeney with 10 Merkins on the Way
10 Getups on the wall Behind Old Navy
Suicides
10 Squats, Backward Run
20 Squats, Backward Run
30 Squats, Backward Run
40 Squats, Backward Run
Stairwell
5 Burpees in Every Corner
Wall
30 Punches
50 Air Presses
Thine Only
Mondays are hard. Its hard getting out of bed. Part of the reason I volunteered to help Teddy out with Firestarter. Thanks to all of you that continue to show up for the Premiere Monday SOB bootcamp. Its also great to see some newer faces out here.
Out of the woodwork
5 7 9 13 Many PAX showed up for Chicken Run to get their own miles in and to support brothers who were DR running races. YHC was one of the late-comers who caught up with some along the way and appeared out of nowhere to others once we all arrived back at the PetSmart. Good discussions and nice, follow-able route by Tron on his first Chicken Q.