I originally was going to Q the Body Shop for my first time last November, but a bad knee kept everyone waiting with baited breath. Today was the big reveal and…there were 3 of us. Well, thank you to Das Boot and Long Haul for the support and great effort today…thank you! If there was good banter between us I wouldn’t know because I was out of earshot being a hard six all morning long. Honestly, this morning seems like a week ago, so I don’t remember the “can’t get it up” reference, but it wasn’t the obvious…what I can’t keep down, unfortunately, is my weight over the last few weeks. Somehow I gained 5 pounds that have been hard to shed…well, I have no doubt it’s a blip and I’ll lose the weight (and more) steadily and soon.
No toilet paper roll Weinke this time…actually, nothing written at all, sort of made it up on the fly. When I arrived to the site to see how the weather would change what I had in mind, I tested out some murder bunnies with a lifting rock…that doesn’t work…scratch that off the Weinke. Das Boot shows up and now it’s 5:28 and I think it’ll be just us, then Long Haul pulls in to form today’s triumvirate.
DICCS are given and we Mosey along the side of the school in the parking lot and loop back near COT and it’s warm-up time.
Warm-Up
25 SSH (in cadence)
20 Imperial Walkers (in cadence)
10 Potato-Pickers (in cadence)
Calf Stretch (10 count – flapjack)
Upward Dog (10 count)
Downward Dog (10 count)
The Thang
Ok…it’s lifting rock time…we each grab a plump lifting rock and head to the first street light to begin our journey up and back the entrance road. We rifle carry our rocks up to the next street light, lay our rock down, run to the next street light and back to our rocks and do 5 Merkens. We continue in this fashion up the road adding 5 Merkens as we go. We max out at 25 Merkens, but we start again with 5 and get up to 15 again, I believe. Once at the top of the road, we keep the same routine on our way back, but instead of rifle carrying, we Mosey while cradling the rock in one arm like a footbal and flap jack the rock each time we run. Instead of Merkens, it’s Heels-to-Heaven. This entire circuit takes much longer than I thought, so with 10 or so minutes to go, I audible.
We return our rocks and Mosey a real short distance and it’s Bobby Hurley and Dry Dock time – 20 each, in cadence, 2 times.
We Mosey another real short distance to the parking stalls and we Paula Abdul lunge walks and back with a bear crawl. We get in about 3 sets and there’s less than 2 minutes…where’d the time go?
We Mosey back to COT for some low slow squats until time is called.
I was bracing for a good amount of rain this morning (and a tornado this afternoon), but neither came to fruition in Waxhaw. Maybe it was too much St. Patrick’s Day fun last night that kept so many home this morning?
Announcements
CPR Class on 3/29 at 6-8 at Five Stones (check with Surge and on GroupMe for sign-up info).
Rockwell is starting up cycling AO on April Fool’s Day at 5;30 in Walnut Creek on the Thread Trail with some 3rd F afterwards (reach out to Rockwell and check GroupMe for details).
10 Pax – 8 ran, 2 rucked. Route was ~6 miles and we did repeating intervals: 4 minutes at marathon or long distance pace x 2 minutes at threshold or 5/10k pace.
7 Pax arrived and completed #Meathead – voted south Charlotte’s “most favored double-kettlebell workout that meets at Calvary that is currently following a plethora of spreadsheets to guide said workout”. Yeah that one. It’s #1!
Let’s celebrate the life of a man who brought Jesus to Ireland….St. Patrick. We could do some trope-ey exercises like box of lucky charm curls, bag of gold rock press, oh diddily dee burpee, various quotes from Lou Holtz, 17 reps of this and 20 reps of that…..I’ll leave that to less informed amongst us (ahem SACs). NAW.
The Meatheads celebrate St. Patrick by gleaning from the life work of an Italian mathematician. Fibonacci or AKA Leonardo de Pisa. Makes sense. I’m Italian anyway. Our food is better. Wine superior. But the Irish got us on whiskey and stout departments, I must admit. Murphy’s Irish Stout is a fav of mine. So it’s a tie.
COP
The Thang:
Neupert
6 X 10 double swings with heavy bells
During these sets the sweet young fellas from Anvil attempted a “run-by” but our swinging metal kept them at bay. Uncle Leo almost pulled a Hoover and took one out…..
Fibonacci Complex
This is where we honored the life work of Leonardo de Pisa aka Fibonacci. He discovered a numerical pattern in nature: 0,1,1,2,3,5,8,13,21,35….. This appears in pine cones, flower petals, sea shells, human faces, galaxies, and apparently rabbit copulation (TWSS). Here is a word problem that ole’ Fibbi wrote in the 1240’s AD:
“A certain man put a pair of rabbits in a place surrounded by a wall. How many pairs of rabbits can be produced from that pair in a year if it is supposed that every month each pair begets a new pair from which the second month on becomes productive?” (Liber abbaci, pp. 283-284)
It was from this that the ole’ Fibbster developed his numerical pattern. Either this man loved math, rabbits, or both.
Anyway here is what we did in March 2021
At this point Lois and Hightide were cursing me in Italian….reminded me of my childhood when I would work summers with my grandfather. Every Saturday morning as a wee lad I would help my aged grandfather deliver spring water in Washington, DC. He would cuss all the other DC drivers out in Italian, English, and Italianglish as we drove on East Capital Street and Constitution Avenue. With the backdrop of the Capital, RFK Stadium, Orange Metro Line, and the Kennedy Center I learned new ways to curse. Pop pop would do this all while a cigarette ashes precariously hung from his mouth. AYE the 80’s….Washington had a good football team, secondhand smoke for all, lifting heavy bottles, and learning new cuss words.
All this to say some PAX were cussing me….softly and gently though as the complex literally added up the pain!
I was going to call a 13 rep sequence but remember seeing on slack Mighty Mite hulk out on poor ole Midriff….so I decided to go back down the Fibonacci ladder. #safetythird as Mike Rowe says.
Easy Strength – AKA Dan John portion of the workout
Mary:
Done
MoleSkine:
Great work by all the PAX today. Great seeing Tweetsie post for a second week. I think he EH’d Lois! Great to meet you! I EH’d Fullhouse from #Thrive yesterday. All 3 of the newer PAX caught on fast to the double KB style work and embraced the suck! Look at Meathead getting PAX to try out the 0.0 world! We’s growing like Waxhaw! Mighty Might was quietly swinging half a car, per usual. Uncle Leo was quiet today, I must of kept my counts mostly correct. Winning! Thanks High Tide for sharing all the bells with the new-to-KB PAX and demonstrating some of exercises.
Announcements:
Unplugged out!
So this was hard to plan for in the fact we had a monsoon going on. I planned for rain and a small crowd.
Then watched the cars just keep pulling in. So pouring down rain and 40 degrees out we still had 19 come out.
This Tuesday and Thursday 2.0 friendly evening workouts have really caught on.
disclaimer stated:
Short mosey to the warm up in a covered area.
The Thang:
My co Q’s Freestyle and doppelganger decided we should do a egg hunt as we were getting close to Easter.
The eggs did not have candy they had workouts. The girls also picked which workouts the adults got and which ones the kids got.
Guess who got the harder workouts!!!!
I hid the kids Egg’s the girls hid the adult eggs.
During the egg hunt the monsoon got worse the kids were done with their workout and the adults were still looking for the last egg.
While the adults did the workouts the kids went looking for the last egg in the rain that was going sideways at this point. (The adults had actually found all the eggs OPPS)
NEXT
partner work one partner runs to a destination the other works on 100 Merkins, 100 big boy, and 100 low slow squats. The kids had less distance and half the number on workouts.
Remaining 10 minutes Q dice workouts on your own!
I think everyone had fun and candy was given to the kids as none was found in the eggs!
Announcements:
WTF# Waxhaw Trail Fest on May 1st get signed up and start hitting the trail.
5 for a pre-run between 2 and 3 miles.
DiCCs
Warm-up
Carry KB over to Hickory Tavern than ran a lap around the island.
The Thang
Jumping right into it
10 step up with each leg then sprint to Brooklyn. The ledge was meant for guys Gerber, DW, and Hurry’s height.
10 single arm shoulder press then flapjack then sprint to Verizon
Since he sprints were short there was lots have racing happening between Transporter, Ice 9, Hurry, and Glidah
We then did 8 reps, 6 reps, 4 reps, 2 reps
There was not resting after each sprint. It was pretty intense.
10 Dips with weight in lap the sprint to Verizon
10 Curls then sprint to Verizon
Dude were crushing the sprints. Looked like a NASCAR race.
We then did 8 reps, 6 reps, 4 reps, 2 reps
Not gonna lie I needed a 10 count mid way through to catch my breath
Mosey back to COT for 18 minute AMRAP
Front rack carry KB to each parking line, there were 3 for each round. Once we got to the end of the lot run to other side and back w/o KB. Pick up KB to start round 2. About half the group finished 3 rounds and the other half were 1 station short.
10 swings
10 clean and press
10 BB w/ shoulder press – turned out the be the most difficult. Through an audible for round 3 to Plank KB pull throughs.
Moleskin
Today was humbling for some and others it was another day of grind. It’s pretty amazing is to see the fellas push themselves and the others around them to the max. Nobody wants to be the six and it shows.
Of course Gerber had to modify some of the workout. He looked like Chub’s wooden from Happy Gilmore.
Ice 9 is still nursing a bicep injury
Surge was a site V today. Hope he got his moneys worth and will come back for more.
Deadwood came empty handed and was dropped a 45 lb KB by Ice 9. Pretty sure he has already order his own.
Chatter Box and Popeye keep coming back so they must like it. These are 2 guys that have decided to take the personal challenge of pushing themselves to new level of fitness and health.
Transporter came in hot as usual. He only came today because Frack was suppose to be there. No Frack!
Hurry and Glidah were killing the sprints at the beginning then hit a little wall during the AMRAP.
Tool Time Crush the AMRAP.
This workout will go on the Top Ten list.
CPR Class later this month
CSAUP – May 1st – WTF
Cold and damp greeted the PAX as they climbed out of cars in the MRHS lot this morning. What was waiting for them was probably much worse.
Warm up: Mosey up to the porch area with picnic tables. Stretching, 10 IWs, 5 seal merkins, 10 man maker merkins, and 5 8 count burpees all IC with demos to show everybody the exercises for later in the workout. 20 squats IC.
The Thang: Grab a bench. 10 side step ups per side. Then the Jack Webb of derkins and hip slappers. Went up to 5 derkins/20 slappers before coming back down. Honestly I can’t believe I brought this back out. Seriously hard. 20 squats OYO until YHC could breath again.
Mosey to the back of the school. Mary for the six and a set of Morrocan Night Clubs to loosen the shoulders up. Then the killer… at each street light, do one 8 count burpee, 2 man maker merkins, 3 seal merkins and multiply the reps by the street light number. So 1,2,3 then 2,4,6 then 3,6,9, etc. We made it to 5 until it was obvious that we should not continue. Mary for the 6.
Mosey to the globe and the next set of street lights. This time the exercises were jump squats, lunges, and squats in the same counting format. This one not as bad. End at the front of the HS and Mary for the 6. Kudos to Bottlecap here for calling some very good plank/core work that I will absolutely steal for my next Q.
Partner up. P1 runs the lap while P2 does: 20 flutters, 20 dollies, 20 LBCs on repeat. 3 rounds.
Finish with some running and burpees.
Announcements: Furniture giveaway for Christ Closet. See Shop Dawg. Its 10-1 this Saturday. Rice and Beans Wednesday nights. See Centerfold. Sign Up Genius for cooking meals for F3 Pax (whose name I missed, sorry!)
Warm Up
1/2 mile Mosey up to Cuthbertson Rd and back to start. Stretching – Jimmy Dugans, calf stretch, can openers, downward dog.
The Thang
Rifle carry block to end of parking lot. Partner up with someone of opposite ability. P1 Runs, P2 does exercise. When P1 returns, P2 runs and P1 does exercise until the pair complete the assigned number of reps.
1.)500 400 cinderblock curls total per team. Other partner runs the entire length of parking lot and back, the other does the curls. No Mary, run until 6 is finished.
2.) Next exercise 300 LBC’s, this time run half the length of parking lot and back.
3.) 100 Blockees. continue the run with half the length of parking lot and back. Recover called with 2 minutes left. Rifle carry block back to COT.
45 second plank. Time.
Ye Old Moleskin
Had to audible to 400 curls, 500 was a bit excessive. Recalculating was calling me on calling an IPC type number of reps after I infamously tweeted trash on IPC channel back in September about the 10,000 merkins that was featured in IPC week 2. Crowd favorite was the 100 blockees. I introduced the last move in a sneaky way, saying we would continue with the half parking lot mosey and only 100 reps……of BLOCKEES. I knew with about 10 minutes left no team would likely complete all 100, however the emphasis was to give all you got until time is called. Sledgeomatic and I got in 68 before time was called, some others more, some less. Most got in around 2.5 miles.
Sign Up for Bypass meal train.
Representing my alma mater I wore my Green Notre Dame shirt, played Irish music in memory of my Mom (maiden name Donovan), and I lead us out in this prayer:
May the road rise up to meet you.
May the wind be always at your back.
May the sun shine warm upon your face;
the rains fall soft upon your fields and until we meet again,
may God hold you in the palm of His hand.
I can’t type too well because of yesterday’s mishap so I’ll try to keep this brief:
Today sucked weather wise
40 degrees, drizzle to steady rain, decent headwinds, and last week was in the 70s and 80s.
That being said, 2 pax decided to test their limits, 1 pax felt sorry for the Q, and 1 pax (YHC) was stuck on Q.
So what did we do? I reached back in the memory bank last night to grab the very first non official broadcasted Waxhaw Express Workout.
That day (5/12/20 in case you’re wondering) we did:
The Thang:
So today, rather than make it mileage specific, we did:
Sets 1,3,5 were the “downgrade” section in front of the school while sets 2 and 4 were on the “upgrade” section the other direction
That’s it!
Moleskine:
Today was tough, sets 2 and 4 uphill in the rain and headwind were no joke!
1:20 is sneaky and gets you towards the end (especially the last two)
Popeye – Putting in the work and grinding it out in the rain and wind. True dedication and it’s paying off as he’s getting faster.
Foot Long – I’ve never ran with him before but the guy can move. If he keeps combining speed on Tues with his usual distance on Thursdays he’s going to be a wrecking ball.
Easy Button – He may have only showed up because he felt sorry for YHC but he was pushing the pace and keeping everyone accountable. We all needed you out there this morning, thanks!
Announcements:
Sign up for the Waxhaw Trail Fest on May 1st.
Well, it was back to cold and rain this morning, but that didn’t stop a handful of diehards this morning at Bushwood. As the rain came down the Disclaimers were given and we set out on a mosey to find some shelter on an AO that is almost completely devoid of any cover whatsoever. We circled the lower lot from COT and then circled the front lot and found our way to a patch of covered concrete by the small track. After some picnic table shuffling it was time to get down to business.
The Thang:
30 Windmills IC
30 Hillbillies IC
30 Moroccon Nightclubs IC
30 Low Slow Squats IC
30 Potato Pickers IC
30 Side Straddle Hops IC
30 Grady Corns IC (QIC picked this exercise up from the F3 Exicon site and forgot the name this morning so we called it the Air Traffic Controllers)
– At some point during this “warm up” the sprinklers decided that the rain wasn’t enough so they started up and ate into our already small patch of dry concrete. No worries, Tonyatineand a few others shifted around and we pressed on.
In keeping with the apparent theme of the day we “Rinsed and Repeated” these same 7 exercises at 30 reps in cadence.
Now that the heart rate was pumping and the rain had let up just a bit it was time to mosey. We headed off around the back of the school and took a lap around the entire school to pick up some lifting rocks and carry back to our “shelter”.
Lifting rocks in hand we proceeded with the following:
20 American Hammers IC
20 Chest Presses IC
20 V-Ups IC
Set rocks aside and on your backs for:
25 Box Cutters IC
25 Flutters IC
25 Dollies IC
Once again “Rinse and Repeat” with all 6 exercises same reps in cadence
With lifting rocks back in hand we proceeded with the following:
25 Tricep Curls IC
25 Overhead Presses IC
25 Bicep Curls IC
25 Combinations – Biceps to Overhead to Triceps IC
“Rinse and Repeat” once again but with 20 reps and only 2 counts
We set rocks aside and held plank straight into 20 shoulder taps hold plank and straight into 20 plank Jacks.
Everyone grabbed their rocks and we dropped them off at the rock pile as we moseyed back to COT.
Great effort by everyone today! Great to be able to Q with these men!
DICCS covered, all good except Posse doesn’t like being asked for the time more than once
Mosey to covered area by the school bus lot.
Imperial walkers, potato pickers, 6″ plank, mountain climbers, calf stretch (from the pax that blew out both of them in 2020). Should we stay under cover? NOPE…needed a little mileage.
Mosey to neighborhood across the road.
Driveways on right to the cul-de-sac, alternating speed skaters & bobby h’s. Comment (mad dog) made about how glorious it was be to stay off the ground with the stated exercises.
On way back, driveways on right, alternating lunges & side straddle hop
Mosey across to other neighborhood (same side as school) to first street on left for 7’s on the hill…
Dry docks & plank jacks
Mosey back to covered area by the school bus lot.
American hammers, merkins, lbc’s, shoulder taps, peter parkers
Mosey back to COT. Rudy had enough of the rainy condition and took off…should have competed at the Rooster with that pace. 90 seconds left we finished with low slow squats
Announcements:
CPR March 29th – Sign up
New A/O on rising of the next full moon @ Waxhaw elementary. In addition, whenever there is a full moon we will have an iron pax workout, first one will be led by Chastain. Purpose is to split up Flash so Posse will review recent Flash workouts and assign pax as Q’s.
Also noted there are too many announcements in the COT and that may be limiting the opportunity for pax to open up so we are looking for guys to help start a weekly news letter to communicate all of the announcements, upcoming events, etc. Based on historical texting examples, Schneider will not be allowed to help with the newsletter.
Prayer request for my niece Lauren was added.