12 Days of Painmas / Krampus’s List
Christmas season is here and what better way to celebrate than with holiday-themed workouts and a rockin’ soundtrack!?!?!?! (And excessive punctuation!?!?) 18 men of Waxhaw were in need of a little Christmas cheer from Europe’s devilish anti-Santa, the Krampus, and his &@#*&@$!% attitude!
WARM-UP
Mosey the Golden Brick Road
Moroccan Night Club x 12 IC (poorly called on the final cadence)
Mosey some more
Sumo Squats x 12 IC (better)
Mosey to the HS parking lot
THE THANG
When we arrived at the high school parking, what did we find but the 12 Days of Krampus List! Grab a rock and prepare for the fun. Just the like “12 Days of Christmas” song, the work was to build on each round, doing 1 run, then coming back for 2 star jack + another run, then 3 Kraken Burpees + 2 star jacks + 1 run, and so forth.
- 1 – run 3/4 of the parking lot to the light pole and back [pear trees can be tall]
- 2x Star Jacks [like a turtle dove being shot with a shotgun too powerful]
- 3x Kraken Burpees [French hens like Kraken references?]
- 4x Superman [Calling birds… flying]
- 5x Golden Rings with the rock (big, two-handed circles) [no explanation needed]
- 6x Sumo Squats w/ rock [geese a’ laying]
- 7x LBCs w/ rock in chest press position [arms extended and legs curled resemble a swan a’ swimmin’]
- 8x Curls (with the rock, of course) [maids a’ milking]
- 9x Bonnie Blairs (2:1) [Ladies dancing]
- 10x Jumping squats w/ rock [Lords a’ leaping]
- 11x Moroccan Night Club (2:1) [Arms out like… Pipers piping]
- 12x Forward rock raises [Drummers drumming]
On the return mosey, group stopped to enjoy the holiday classic “Dominick the Donkey”
- Plank position
- For each “Chingedy-ching, hee haw hee haw” PAX did 2 merkins
- For each “donkey” PAX did 3 donkey kicks
MOLESKINE
YHC has been attending F3 workouts at Cuthbertson since May or June of 2016 and this was his first Q. He asked to be on the schedule once, but it didn’t happen, and he should’ve asked more but took the blue pill too often. With that, YHC wanted to make the Cuthbertson VQ a fun one and what better way to do than with Christmas fun, an oversized weinke and sweet tunes?
YHC had no idea how long the weinke would last because of the building rounds, but it was impressive how the PAX dug in and powered through increasing numbers of reps with lots of up-and-down. A good number finished and, selfishly, YHC let it go a few minutes longer than planned just to finish the list himself. There was plenty of grumbling over some of the exercises, but Krampus doesn’t give %@&$%, does he? The highlight of the list was easily the Kraken Burpees, the only exercise YHC dug from the depths of the Exicon this time. The Donkey finish was also a crowd pleaser from the moment the song was announced to (When the pastor vaguely sounds like he takes the Lord’s name in vain, you know it’s a winner.) all the way through the final donkey kicks and multiple reminders that it was past 6:15 and we wouldn’t get back to COT on time. Again, Krampus don’t care.
What does Krampus care about? According to Wikipedia, it’s rockin’ tunes! That’s why YHC put together some winners courtesy of a free trial of Spotify:
- “12 Days of Christmas” – Relient K
- “Little Drum Machine Boy” – Beck
- “Candy Cane Lane” – Sia
- “Oh Come All Ye Faithful” – Twisted Sister
- “Angels We Have Heard on High” -Relient K
- “Cascabel” – Generic Spanish artist
- “I Wanna Hippopotamus for Christmas” – Dis, Dat, n D’Udda
- “Campana Sobre Campana” – Yuri (also Spanish)
- “Christmas Wrapping” – The Waitresses
- “Dominick the Donkey” – Lou Monte
- “Christmas in Hollis” – Run DMC
*In the style of The Body Shop (Rea View Elementary, Thursdays 0530) and YHC fashion, this job finished a little later than expected, but was delivered with a smile and a money-back guarantee.
ANNOUNCEMENTS
Multiple announcements about 2nd F and 3rd F opportunities this weekend, but YHC is a slow on the BB and they should have all finished by now.
Carrying the load
YHC heard that backblasts are making a comeback, so as to not be too far behind the curve, he decided to get onboard this train.
What started as a Core 4 became a 6 pack (abs) after two pax came in on two wheels, after being insufficiently challenged at a prior workout this morning. As they each found out over the course of the hour, they’d all be carrying the load
The Thang
COP (aka the Warm up)
20 two-hand swings
100 yard waiter carry – Left side
20 two-hand swings
100 yard waiter carry – Right side
20 two-hand swings
100 yard racked carry – Left side
20 two-hand swings
100 yard racked carry – Left side
20 two-hand swings
Pat Flynn’s Reverse Fibonacci Series
8 one-hand swings
5 racked squats
3 presses
2 rows
Left then right side, no rest
Then 100 yard suitcase carry, switch halfway
Repeato with snatches instead of swings
Repeato with cleans instead of swings/snatches
Then repeato those three rounds – with swings, snatches, and cleans – and increase rows to 8 and replace suitcase with farmer carries
Dan John 3 minute squat test
Goblet squat, remain at bottom, stand up at top and bottom of minute, otherwise remain in the bottom of the squat
We lengthened to 4 minutes
Then, immediately (as the RockZero pax looked on in jealous, slack-jawed amazement), 75 yard all-out sprint
Cool down with
6 minute abs
Flutter press
American Hammer (aka Russian Twist)
Pullover into Louganis
Dolly press
Freddie Mercury (regular then slow then regular)
LBC with bell
COT with star-struck RockZero pax
Moleskine
First Q in a while and first backblast in an even longer while, but I think they’re going ok so far.
Good to see such a good turnout at Olympus, up from a low of 1 two weeks ago and our typical 2-4. (Ask Voodoo for insight into his growth plan secrets) Joker defected this week from RockZero and has bulging biceps to prove it. Madison joined with a couple of respectable bells in tow (none were painted pink) and put them to good work. Chopper, double respect, won the race (and Ford vs Chevy/GMC war) with Frehley’s from Stonehenge. Some mumbling about a rematch due to the traffic light. Voodoo, esteemed Nantan, provided executive guidance on choice modifications to keep pax interest top shelf. Throughout, pax enjoyed a perfectly curated playlist today, courtesy of YHC’s Top Songs of 2020 on Spotify, including such old chestnuts as: AC/DC, Def Leppard (non-Taylor Swift versions, although willing to listen), Nickelback, some well placed disco, and perfectly timed Paul Van Dyk for our Dolly Presses. Let’s do this again sometime.
Be safe out there.
Aye.
Thankful
We had two Pax at Blackhawk today. Not 2 plus me, but 2 total. Low numbers due to all the third F things going on in Waxhaw today? Low because two site Q’s are out? Low because Blackhawk pax have failed to EH new Walnut Creek FNG’s? Or I could go real dark, turn it internally and say it was low because it was I that was on Q. None the less, I am thankful for Atlas showing up. For if not for him, it would have been a one man workout. Original winkie crossed out as a workout planned for 8-12 doesn’t work as well when its just 2.
WARM UP
Mosey around the parking lot for a lap and end up at the small circle near the fields.
I had hoped to try a new variation on stretching where we combine stretching with a merkin circle to keep the stretching somewhat active and heart rates up. Calf stretch then 1 merkin when its your turn up to 100. 20 Merkins.
Continue the circle theme with Jimmy Duggans and dry docks when its your turn. 20 Dry Docks
Jimmy Duggan
Calf Stretch
THE THANG
Mosey past the pond to the other circle for another circle with mountain climbers and merkins when its your turn. 20 Mountain Climbers followed by 20 Slow Peter Parkers.
Using intersecting roads as our stopping points, we do 5 Gas Pumpers, 10 Merkins, and 15 Speed Skaters down Pennington drive. 7 stops in total.
Intended to continue that back but felt like we needed a change of pace (needed to run more and stop less). Going back up Alston Dr. we stop at each intersection for 20 15 make that 10 squats. Also stop at each Christmas decoration for burpees. White lights = 1 burpee. Colored Lights = 2 burpees. Blow up = 3 Burpees. Thankful again most decorations were on a timer that had them already turned off. The roughly 25 burpees we did was enough. Another 7 stops and legs feeling tight. Currently 1.8 miles done and about halfway into the workout. Pacing well as I wanted to get at least 3 miles in today.
Found a bar that we could use for rows. Partner up (Again thankful for Atlas). P1 10 Merkins. P2 10 Rows. 5 rounds until everyone has done 50 Merkins and 50 Rows.
Mosey around the pond. Stop at the hill for reverse walking lunches up the hill. Mosey some more until we found a fairly high rock wall to do step ups on. It was there that I realized the high step wall for me was much higher for Atlas (sorry dawg). 10 one legged step ups each leg.
Mosey to Rock Pile for a Chastain Make it Stop special. Curls until someone puts their rock down (we got close to 40 curls in) then mosey behind ball field to the paved shed area for 3 Atomic Merkins. Back to Rocks for make it stop Tricep extensions (about 45) mosey and changed up to 5 in/outs. Military (Army? since Popeye claims they didn’t do these in the Navy) Presses (around 40) mosey for 5 In/Outs. Rows (Close to 50! before we stopped) Mosey to Shed for 50 LBC’s. Got about 5 minutes. Back to Rocks to quickly knock some reps out. 21 Curls…that wasn’t enough, lets keep curling the full curl until we break. We broke around 25. 30 Tricep Extensions. 30 Presses (Ouch, lots of lactic acid burn on this one). 30 Rows. Mosey back to COT for 50 more LBC’s. Watch check…3.18 miles. 7:30. Done.
MOLESKIN
Again, thank you to the lone other pax (Pack?) that decided to beat the Fart Sack today. I will be meeting him and a few other dads later today for an impromtu girls softball practice so perhaps I can tell him in person because I know he won’t read this back blast.
Biting my tongue fingers to avoid the soapbox blast about poor attendance and lack of Indian Land/Walnut Creek EH’ing. Again, maybe its me, not them.
Hating that I can’t participate in the third F things today. My folks are going to be here any minute for a late, driveway covid free birthday celebration for my daughter. I was looking forward to clearing some trails for my own AO’s use today. Thank you to the guys that are showing up to do that today.
Today is Army vs Navy. It usually is the only game on this time of the year but do to Covid, several games will also be played today. I always enjoy watching this game. I saw a poster that read its the only game where both teams playing are willing to die for the ones watching the game. Thanks for all of you that have served. I’m sure today is a special game for you with lots of trash talking. Wish we had a few more army folks in our ranks so we could see some army/navy level trash talking in the Playhouse today.
ANNOUNCEMENTS
CC Now.
5 Stones – Now
Who do I see about workplace harassment?
And for my 57th Q, I would be filled with rage just thinking about that smelly turd we all call Posse. I haven’t been so annoyed at another man since I was a rebelling teenager and my dad was a protoclogist of my every move as I challenged every boundary that existed. NOT TODAY PAPA POSSE!
47 degrees this AM and we wouldn’t need gloves but we would need to keep it moving. An awesome number of respects per usual and I would look to keep as much IC/CC as I could to push everyone to their personal limits.
6ft DiCCS covered and I appreciate J-Woww speaking up to encourage social distancing as Site Q, it’s the little things. Well done. And we are off….
THE THANG
Jog to circle, circle up:
• SSH
• Moroccan Night Club
• Jimmy Dugan
• Calf Stretch
• Can Opener
Mosey towards elementary school. Imperial Walkers waiting on the 6. 10 burpees a minute for 2 minutes.
Mosey to school playground lot. Line up across lot for 20 each of the below and a movement in-between each:
1. Carolina Dry Docks CC
2. Mtn Climbers IC
3. Hand release Merkins IC
4. American Knockouts IC
5. Jump Squats CC
6. Big Boys CC
7. 6” Plank Jacks
8. Squats
Mosey to model home parking lot. 10 Burpees a minute for 2 minutes.
Mosey to clubhouse. Partner up, each grab an entire parking spot. Partner 1 is the timer, run around the entire lot & back to your spot:
• Planks
• R Side Planks
• L Side Planks
• Monkey Humpers
Mosey closer to the playground for 5 rounds of Tyson Bicycle Webb with 3 Situps between each round.
Mosey back to COT and complete rounds 6-10. 4mins and 20secs left for Have a Nice Day! Looked to set the relaxation record as that might have been the only minutes we will relax. Took prayer requests during that time as well.
And we are done!
MOLESKIN
Great work by everyone this morning. It’s been a minute since i posted at Commitment. It holds a special place in my heart as it’s the first place I ever was broken mentally on my first post. The site has everything to bring the hurt, it was good to be back.
Ghosted. Man I couldn’t be more impressed that your first post was a freaking IPC where you were EH’d by someone that didn’t even show up. Hence the fitting nickname but great work continuing to show up and it’s great to see you still pushing.
Doughboy just shows up and puts in the work everyday. I’ve been a fan of his painfilled Qs since I started. He chooses stupid mashups of exercises that hurt and his attitude is anything that doesn’t involve running. I fully support that idea because I hate running too. Great job everyday bro.
Banjo, I want to pick on you because it’s been so long since you posted but I’m slowly getting back to “myself” after my month long sabbatical too. It’s great to have you back and keep coming. Also I need you to keep posting so you can get back to having enough oxygen in your lungs for your cutting sarcasm during a workout. Keep showing up brotha!
J-Wow always impressed by your drive and push every workout. Positive vibes and prayers up for your wife as you all work through her current medical concerns. Keep posting to shake that mental fog that comes with tough moments in life like this.
Chainsaw posts 4 days a week and as a double respect that’s absurdly impressive. I hope everyone is motivated by your drive to show up every week and keep the body moving. You are an inspiration for many.
Popeye and son, I always love when a 2.0 shows up excited, sprinting at the opening bell and only to quickly realize “maybe I don’t want to do this?” Haha. My boys do it almost every time but workouts with your kids are always an experience. While a lot of it is verbal encouragement to keep pushing, dads leading by example is going to have an impact regardless. Great work today!
Deepdish is another guy that keeps posting and improving. I don’t remember where he started his fitness journey with us but he was out front every run this morning. Great motivation to find a guy you are trailing and to work to pass them. And then when you pass them find another one to chase. We should all be looking to improve both mentally and physically each morning. Get through your mind telling you to stop and lean forward…
Centerfold had knee surgery a few months ago and hasn’t stopped posting. Fully utilizing MASH but also helping to build it up in a moment of his own need. Great motivation that even through injury/recovery we still offer something to everyone. No excuses to stop posting with the ultimate goal to get out to the bootcamps. It’s good to have you back and your signature “fly in with 5 seconds to start” is always a highlight. Haha.
It’s been a minute since I wrote an old fashioned BB where we would highlight each PAX. Today was my first 5 post week since Halloween and before that it was before my trip up north. Finally getting my fitness back to “normal” and it feels good. Rest up fellas and I will see you in the gloom next week!
ANNOUNCEMENTS
• Lots of things happening today which have already started, kudos to all already there
• Rice and Beans is looking for volunteers to fill bags 2 days a week. Fully family friendly. Sign up on the site.
• Next Saturday, downtown Waxhaw clean up @ 8am. Followed by coffeeteria at Crossroads.
You’re Inviting Me to Homecoming??
When Posse asked me to Homecoming it felt a bit awkward. A suit, a tux, an evening gown… Ohhh, you mean the workout site! I was a first timer to the Weddington Middle School campus so Posse, the awesome site Q he is, met me there a day early to show me around. It’s a great site and I highly recommend it for anyone who has not experienced it!
We had 9 strong for my campus tour. The disclaimer was given, and we were off…
Here’s what went down:
Mosey up to Deal Rd and back
Circle up:
Side Straddle Hop x 20
Imperial Walker x 20
Plank Jacks x 20
Mountain Climbers x 20
Moroccan Night Clubs x 20
Mosey to the side parking lot a grab a bench
Dips x 20
Step Ups x 20
Incline Merkins x 20
Run (faster than a Mosey) to far end of parking lot and back
Dips x 15
Step Ups x 15
Incline Merkins x 15
Run (faster than a Mosey) to far end of parking lot and back
Light pole work
Follow around to entrance of the elementary school
At each light pole alternate Bobby Hurleys x 10 and V-Ups x 10
Grab some wall at elementary school entrance
Air Press x 20
Shoulder Taps x 20
Donkey Kicks x 20
Run a hot lap around the loop
Air Press x 15
Shoulder Taps x 15
Donkey Kicks x 15
Run a hot lap around the loop
Air Press x 10
Shoulder Taps x 10
Donkey Kicks x 10
Run a hot lap around the loop
Mosey to flagpoles and pick out a rock. 7’s between the flag poles.
Derkins on one end and Box Jumps on the other.
Each time you pass your rock do 5 Curls
Mosey to entrance of middle school.
3 laps around the loop.
Sprint the straight-aways and walk the turns while doing overhead claps
Circle up for a Jack Webb
Jabs and Merkins
Mosey back to COT for 4 minutes of random exercises
Shew! Done!
Announcements:
- New AO starting at Porter Ridge High School January 2nd. Saturday mornings. 6:30 am.
The Ghosts of Christmas and Q’s Past
- 15 SSH
- 15 Peter Parkers
- 15 Mtn. Climbers
- 15 Hillbilly Squats
- 10 Merkins
- 10 shoulder taps
- “I will honour Christmas in my heart, and try to keep it all the year. I will live in the Past, the Present, and the Future. The Spirits of all Three shall strive within me. I will not shut out the lessons that they teach.”
- Head to the building upon where the nearest crow sits, the first spirit of Christmas and Q past will leave you in fits.
- Spirit of Christmas/Q past: “Come in, — come in! and know me better, man! I am the Ghost of Christmas Present. Look upon me! You have never seen the like of me before!”
- Featuring Taco Stand’s Q a few months back
- Exercise
- 2 laps
- 4 pain stations
- Station 1: 15 jump ups
- Station 2: 20 merkins
- Station 3: 25 dips
- Station 4: 30 LBC’s
- Spirit of Christmas/Q Present: “Man,” said the Ghost, “if man you be in heart, not adamant, forbear that wicked cant until you have discovered What the surplus is, and Where it is. Will you decide what men shall live, what men shall die?”
- Featuring Sweet Water’s Q from October
- Exercises
- Level 1: 5 burpees
- Level 2: 5 burpees, 10 lunges
- Level 3: 5 burpees, 10 lunges, 15 imperial walkers
- Level 4: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins
- Level 5: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plankjacks
- Way back down: Sprint up each ramp, jog down to lower level
- Spirit of Christmas/Q Future: “Men’s courses will foreshadow certain ends, to which, if persevered in, they must lead,” said Scrooge. “But if the courses be departed from, the ends will change.”
- Featuring Tuck’s workout from February
- Exercise
- Dealer’s Choice: each PAX calls 15 of a single exercise
- Spirit of Christmas/Q Future: “There is nothing in the world so irresistibly contagious as laughter and good humor.” “For it is good to be children sometimes, and never better than at Christmas, when its mighty Founder was a child Himself.” “God bless us, every one!”
Moleskin
- Shoutout to Jello for posting at this AO for the first time. And EH’ing Kirby into coming as well. Loved the Minion beanie and overall effort on the day!
- Taco Stand reeked of oysters the second he set foot on the cool pavement. Not sure if it was his or his M’s idea to empty pounds of rotten oyster at 5:00 a.m. in the morning…
- Sweetwater made up all this stuff about barely exercising when he was holed up in a hotel in Atlanta all week. Then COMPLETELY smokes us during sprints. Dude can move. Think he could give Mario a run for his money on those ramps.
- War Eagle took us out at CoT with a reminder to stay positive, be grateful for the many blessings we have and be men of grace/peace to others that are hurting. Solid reminder.
- Kirby kept up the usual banter until about the parking deck, when things got quiet for pretty much the rest of the morning. Until CoT of course.
- Wild Turkey put in quiet, solid work this morning. Bag of cookies didn’t even survive the ride home.
- Loved the opportunity to take the group on a tour of the area’s finest – parking decks, circuits by the golf course and Ballantyne golf course. This site has much to offer
Announcements
- Prayers up for Bout Time and Jennings
- Sweetwater on Q at Da Vinci as we celebrate 4 year anniversary
So we just can’t run…do I have that right?
I avoid Chiseled like a plague because my back just can’t take it. After this years IPC I was down for the count and spent way too much at chiropractor to officially decide, nope not doing that anymore.
While I enjoy the challenge and added creativity of equipment Ive been gun shy due to how its just debilitating. However, what if it wasn’t an IPC rushed challenge and I just rolled everything in CC or IC? Maybe…
But what would I do if we removed the rushed cardio bootcamp aspects of the workout and Q’d Diesel? We absolutely like to pick on the Site because the Site Qs are basically asking for it and we are sometimes dumbfounded by the lack of running. Why won’t my brain comprehend what to do without running??!? I hate running…
DiCCS given. Let’s roll…
THE THANG
Mosey around entrance and back to parking lot. Circle up for….
1. 20 x SSH IC
2. 15 x Moroccan Night Clubs IC
3. 10 x Low Slow Squats
4. 10 x Merkins IC
5. Jimmy Dugan
6. Calf Stretch
7. The new classic, leg stretch
Grab Bricks, Circle up:
Glute Bridge w/ 20 x bench press CC “up”
Al Gore w/ 10 x fly IC
Low slow squats w/ 20 x shadow boxing IC
All “things” to heaven webb
1 x Low Slow Dolly, 4 x glute bridge, 3 Heals to heaven between each round
Line up along parking spots with your cinderblock. Time for a refi! (Sponsored by Glidah)
• 30 x kettle bell swings
• 30 x Squat thrusters
• 30 x Weighted Squats
• 30 x curls
• 30 x tricep extensions
• Repeat-o at reps of 15
Walk to Brick Circle – Love Handle focus
• 60 Second Plank
• 20 x LBCs IC, bricks back overhead
• 30 second leftside plank
• 30 x Paula Abduls on elbows- chicken little count “rotate”
• 30 second side plank
• 20 x Bicycles IC, bricks back overhead
• 30 second s plank
Back to Cinders
• 20 x Lunges / cinder overhead
• 20 x Bench Press w/ cinder
• Repeato
Circle up
• Merkin Circle to 100!
And that’s a wrap…
MOLESKIN
The goal and mission was to bring a beatdown that hurt and also wouldn’t get me invited back. Make it just awkward enough humping the sky that I wouldn’t come to mind when trying to fill a Q. I did my best. All the things to heaven…
It was a beautiful morning and it was a pleasure to Q at this site lite up like a 80s rock concert. The purple lights are an interesting touch. My abs are donzo and those squat thrusters really get everything going. For a site with no running I was in pain throughout the workout. Those glute thrusters got my ass on fire. That was all my pleasure and I appreciate you following through.
Suck it Posse. That was my 56th Q. See you all in the AM.
ANNOUNCEMENTS
• Christ’s closet tomorrow
• Trail clearing tomorrow at 5 Stones
• Next week Downtown Waxhaw street clean up, followed by Coffeeteria.
Two Decks at the Same Time
6 men got their money’s worth with a double-decker at Cerberus on Friday.
The Thang:
- Warm-up mosey over to the south parking deck up the ramps to the top. COP: IW, Merkins, SSH, MCs, etc.
- 7s up and down the top ramp, merkins and squats
- 5 8-point body-builders (8PBs)
- Mosey down street to Porters, 20 dips
- Mosey down to street, over to north deck, climb stairs to top. 5 Mike Tysons (MTs)
- Mosey back to Porters, 20 derkins, partner up
- Partner 1 to south deck climb stairs to top 5 8PBs; Partner 2 to north deck climb stairs to top, 5 MTs; return to Porters; 20 derkins; Swap
- Partner 2 to south deck climb stairs to top 10 8PBs; Partner 2 to north deck climb stairs to top, 10 MTs; return to Porters, 20 derkins; Swap
- Mary
- Mosey to dual roundabouts; Partner 1 to south roundabout, bear crawl circle, return to middle; Partner 2 to north roundabout crab walk circle, return to middle; swap
- AYG suicide; mosey back to start
- COT
Mileage: 3.2mi
Moleskine:
- Apparently PAX thought they would have a day off since Alf headed south for the weekend and tapped a substi-Q; no such luck
- PAX didn’t take kindly to the suggestion of a 5-mile time trial; luckily Q had a backup bootcamp at the ready
- I’ve done the north deck, I’ve done the south deck, but not sure I’ve ever done both in the same workout; Thought it would be fun to try both in the same segment – seemed to work well, given all the sweating and lack of mumblechatter.
- #crowdpleaser crawling around the roundabouts
- Cerberus lived up to its name today: nearly equal mix of Area 51, SOB and Waxhaw folks
- Appreciate the opportunity to subsit-Q @Transporter @Swimmers @Alf
What’s the name of this workout?
Two weeks ago or so Dasher asked if I would Q a workout at Cutherbertson on a Friday. Sure, a little farther away than Waverly, but a good change of pace. Then he tells me it’s the one that starts 15 mins earlier. On a Friday. #OverAchievers
Woke up a bit late but still rolled in with 2 minutes to spare and 8 other men staring me down in the gloom. Weak disclaimer which was not up to Waxhaw standards and off we went.
COP – SSH, IW, Merkins, Lunges, Complaints about soreness from yesterday’s workout, and Mountain Climbers.
Mosey to find the two traffic circles. Found one then went the wrong way into HS parking lot. No matter. Parking spot Plank Walk Merkin Ladder from 1-10. This was a big hit. Back to first traffic circle and head in different direction to find second circle. Triple Nickel with round multiplier. 5 burpees at that circle, 5 big boy sit-ups at that circle. Increase by 5 each time for 5 total rounds.
Some mary for recovery.
Run somewhere else until we find some benches. 10 dips here, 10 decline merkins there. Repeat for 20x and 30x reps.
Run somewhere else until we find some wall. Peoples chair. Arm raise cadence count to 100. Likely excessive.
Run somewhere else, towards the launch I think, until we find benches. 10 Split Leg Squats Right, 10 Left, run island and repeat for 20x and 30x.
Back towards launch for another Parking spot Plank Walk Merkin ladder from 10-1.
5 rounds of 5 burpees OYO during the road back to get us up to 100 burpees.
Finish with some plank shoulder taps, plank hip slaps and LBC’s.
Moleskine:
Realized I didn’t even know the name of the workout until I went to post on Slack. It’s Swarm. I think we were supposed to do 4 miles minimum. My watch said 3.5 miles. Others were over 4, but they are taller so figured the longer legs covered more ground.
I’ve posted with several of the men this morning a handful of times, some others were new or maybe just met 1x or 2x. Strong crowd.
Hurry was out in front early pushing the pace on the Triple Nickel, but Burpees are not friendly to the tall PAX as Gerber commented … what do you hate the tall guys?
Sugar Daddy was also War Daddy and was crushing it out there.
Thanks for inviting me out to lead.
-Alf
A chicken and a Flock
DICCS Given – CPR, Social Distance, Modify as needed, Cell Phone, and Watch for cars
Warm up
Down trail to shed and circle up
20- SSH
15- Imperial Walkers
Jimmy Dugan walk out to a plank
15- Merkins
can open stretch into the runners pose/glidah special
recover
The Thang
starting at shed back to COT every light complete—
A Mike Tyson and a Bonnie Blair ( two full Bonnie Blairs equal 1)- increase by one each light- that sucked.
turn around once the 6 is in for more fun with light poles
up 2 and back 1 – on the up complete 5 dry docks and on the back complete 5 jump squats
Circle up when done and wait on 6 while doing some goo =d ole ab work lead by Rockwell
Hit the Wall at the Shed
25 – air press in cadence
25 air jabs in cadence
rinse repeat
25- air presses single count with right leg out
25- air presses left leg out
25- air jabs left left out
25 air jabs right leg out
On your 6
1 big boy/ 2 merkins/4 air presses– increase big boys by 1 and air presses by 4 until we get to 5 and 20 – merkins stay 2.
Mosey up to benches near school for
25 dips- 3 burpees together
20 dips left leg out – 3 burpees together
20 dips right leg out- 3 burpees together
Mosey to trail heading back toward COT to finish the web
starting at 6 big boys/ 2 merkins/ 28 air presses– get to 10/2/40– whewww
Moleskin
When Wrigley asked me to Q after the turkey trot in the large lots– I had to repay him. I have never Qed client dinner and was overly excited the day was finally here. The PAX came out in full force today with 28 night owls looking for a early dinner and they delivered. I need to post more here and I will as it is awesome seeing the dads interact with 2.0’s and I can imagine these kids will remember these types of things forever. We need to all get behind these afternoon sites as it has to be exciting for the 2.0’s and you can see they love it. I appreciate the opportunity Wrigley and I love the support tonight.
Announcements
XMAS bonfire at nails Friday night check GroupMe for details
High Hat was the 6th man- great story of where he was in his life and where he is now– very inspiring what this F3 thing means to us all– Carb Load brought him out and Deadwood gave him his name do to him being a drummer.
do not forgot appetizer at Rea View elementary
Rice and Beans needs help serving people- Charlotte and great learning experience of how blessed we are
2 FNGS- we name one Fake News– he is a political major at Arizona state– Sugar Daddy’s FNG who had to leave early was named Sugar Baby..