7 men gathered in the InVue parking lot this AM to kick off their Monday to sling heavy iron and get in plenty of 0.0. Turkey week is upon us and some pax are looking to gather their credit now in advance of Thursday. With the playlist set, courtesy of a suggestion by Mighty Mite, pax put the work in. It was a meat and potatoes workout and as Midriff would later point out it was a metal on metal kind of day.
The Thang:
10 rounds with alternating exercises
25 swings
10 squats (goblet or sumo)
5 lawnmowers per side or 5 renegade rows per side
We moved on to cook drills across the parking lot, then grabbed an extra 50 swings to kill some time, 10 cleans per side, 5 OH presses per side, and then wrapped up with a minute each of our static hold trio.
Moles-kinny
YHC’s weinke was a simple but effective routine. TBH, YHC wasn’t feeling overly creative and with the last Q at Meathead still fresh in some pax’s minds it was best to go with the basics and not push the envelope. Monday is also a time to reflect on (trash-talk) the weekend’s televised sporting events. So K.I.S.S. (Keep It Simple, Stupid) IMHO.
Announcements:
YHC had the take-out.
Now here it is, your moment of zen …
Guns N Roses: Welcome to the Jungle
Airbourne: Back in the Game
Quiet Riot: Bang Your Head
Alice Cooper: Poison
Twisted Sister: I Wanna Rock
Warrant: Cherry Pie
Motley Crue: Kickstart my Heart
Anthrax: I’m the Man
Clutch: Ghoul Wrangler
Motorhead: Breaking the Law
Blood for Blood: Ace of Spades (Motorhead cover)
Ugly Kid Joe: Everything About You
Why has no one ever replicated the True Burpee Mile™ successfully?
Because it’s impossible.
Not really, but Champion Forest is set up perfectly with a mile from top to bottom with 20 stops along street lights. No back and forth, no laps, just one straight shot of pure misery.
9 pax decided 52 degrees, foggy, and 100% humidity (not a joke) were perfect running conditions
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
The Thang:
Mosey to the Beginning of Champion Forest for the True Burpee Mile™:
Finished!
MOLESKIN:
This workout had it all:
Great job on the True Burpee Mile™ everyone. It’s an Ignition classic and the setup is hard to duplicate. Glad to initiate Hurry, Tool Time, and Tuck, y’all are official now.
Hurry tied for first on the “Straight Outta Lawson” segment which sounds great, and it is. However, he completely stopped and basically took a smoke break (and maybe even a nap) one street too early until he realized he had another street to go. No doubt he would have taken it easily.
Tool Time, Bottlecap, and Easy Button also put in top 5 segment times, Waxhaw is getting fast.
Welcome Tuck to Ignition. I think this was your first Ignition post. Passport stamped and well done.
It’s good to see Deadwood and Rubbermaid back at Ignition. They were apparently so happy to see each other as well because they stuck together the whole workout.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
18 (counted at Number-ama) or 19 (counted at Name-O-Rama) PAX started the Turkey week with the best intention to burn these additional calories before they even had them! An unknown number did the MASH-workout and likewise, an unknown number braved my VQ workout! It was all about getting prepared for my daughter’s birthday – more to come…
Warmup
Being German, I started the workout a few seconds before 5:15am and moseyed along the street, past the CVS and circled up at the small parking lot which feels more like a dark, dirty backyard. Sugar Daddy took a shortcut from the starting point, as he still needs to learn how to set an alarm, but made it just in time to participate in the warm-up circle. 18 of each: side-straddle hops, imperial walkers, Moroccan night clubs, plank jacks and then a little bit of stretching. After that, we made an Indian Run past Target to the top of the small hill into the neighborhood. Chastain was already trying to Q-jack and suggested to build in some burpees… If he would have known, what was up my sleeve… On the way, we picked-up Posse, who should talk to Sugar Daddy about learning on how to set the Alarm (Actually, maybe they should talk to somebody else to get some good input).
The Thang
As it is my daughter’s ninth birthday, we did a “9” instead of a “7”. Starting on top of the hill, we did these things where nobody knows the name for (stationary lunge-jumps – suggestions are welcome!) and did speed skaters at the bottom of the hill. Of course, always 2-for-1, as it would be boring otherwise.
Taking a left we kept the group together with another Indian Run to the cul-de-sac, which was the starting point for our next set of pain. There are 9 lamp posts on the way to the other cul-de-sac and we alternated 3 different exercises (and of course: 9 reps of each): dry dogs, big boys and burpees (here you go, Chastain).
And again an Indian Run back to the starting point, for another visit of 9 lamp posts with 9 reps. This time: bobby hurlies, LBC´s and monkey hoppers.
As everybody did a great job with picking up the 6, we stayed together with another Indian Run to the Pet-supply shop where we started a 4-corner-each-corner-9-reps-deconstructed-burpee: in´s-and-out´s, merkins, jump squats and the full burpees.
As we still had a few seconds to spare, we finished off with 18 donkey kicks against the pet-supply-shop (haha) and went back to COT.
Moleskin
Apart from learning to set the alarms to the right time there was not much to report. There was little or no b******* and moaning throughout the workout – either the burpees killed everyone or everybody was mentally eating a turkey already or it is just the great support everybody shows for a VQ!
Thank you everyone – I had a great time being a VQ!
Announcements
Thank you Shop Dawg for taking us out today!
6th anniversary of Commitment. 19 men showed up to celebrate a big piece of how F3 Waxhaw got its start. YHC reached out to some of the OG’s (Old Guys) who were involved in starting F3 Waxhaw and was pleased to hear that some of them would be able to make it.
THE LAUNCH:
YEAR 1:
YEAR 2:
YEAR 3:
YEAR 4:
YEAR 5:
YEAR 6:
WRAP UP:
ANNOUNCEMENTS:
PRAYED OUT!
So…. I wasn’t necessarily forced to Q but when an OG asks and you haven’t posted in a few weeks just go with it. Here we go.
The Warmup:
The Thang:
I was so rusty and didn’t have my Weinke that we almost skipped to the second item on the list…but we didnt.
Mosey to the intersection near the traffic light.
At parking lot
Mosey to the normal 4 corners starting location.
Moesy to the bottom of the long hill beside the drivers ed cars.
The Moleskine:
I hit 5 miles and thought I wasn’t going to make it a few times… But this is F3 and fellow Pax are always there to push and encourage you to dig a little deeper and keep going. No need to mention anyone, they are all fast. Thanks for letting me lead, I’ll try to get out more!
See Chastains BB for announcements.
Maybe according to Mermaid, but not to the majority of the Centurion PAX posting in the mid-30s gloom. Nine men, most with warm legs, headed out for some pre-Thanksgiving work to get the weekend started. Continuing Sable’s theme from last week, YHC planned a merkin-heavy workout. We’ll see if we can call it a streak next week with Mermaid’s Black Friday impromptu convergence.
The Thang:
Mosey to Charlotte Catholic and circle up for COP at the bottom of the deck:
SSH x 15 IC
Imperial Walker x 15 IC
Low Slow Squats x 15 IC
Mountain Climbers x 15 IC
Peter Parker x 10 IC
Gather at the bottom of the first ramp and stare up (or down?) the Merkin Ladder. Up the ramps for the ladder, stopping at each turn for merkins, start at 20 and step down by 1. Three+ times up the ramp and 210 merkins for those scoring at home.
Re-group at the bottom of the ramp for some Mary: LBCs x 25 IC, Flutter x 25 IC, Rosalita x 20 IC
Mosey over to the aquatics center parking lot, admiring some freshly laid asphalt in the former Centurion AO lot. Three rounds up the hill: Round 1 = bear crawl, Round 2 = lunge walk, Round 3 = burpee broad jump.
Mosey back over to the former launch spot and lay down on the still warm asphalt. Thought about ending it right there, but felt a tinge of sympathy for those cold-legged tights mockers. Instead, more Mary: Boone LBC x 12 each side IC, Freddie Mercury x 20 IC, Heels to Heaven x 20 IC.
Mosey over to the brick benches: step-ups each leg, dips, derkins. Round 1 = 12 reps each, Round 2 = 10 reps each, Round 3 = 8 reps each.
Back to launch and finish out with some Mary – old school sit-ups OYO, dolly IC, flutter IC.
Done.
Moleskin:
Thanks to Mermaid and Margo for the opportunity. Mermaid gave me an encouraging honk while driving by my usual run in on Carmel. Pretty sure the 3 yoga-pant clad ladies tailing me not too far behind were blushing behind their headlamps thinking the honk was intended for them. #notsofastmyfriend Good to see Limey out in sub-40 weather, though I bet he (along with Mermaid) wishes he had gone with the tights. Missed Lorax, something about a plantars injury. No bueno, heal up soon brother. Missed Margo as well, but sounds like he had a hall pass preparing for the annual Centurion festival of lights workout sure to be scheduled in about 4 weeks. Wonder if that qualifies for its own passport stamp? Thanks to Mermaid for taking us out.
Announcements:
Q School tomorrow at Arboretum.
Black Friday workout at Centurion, 7am, Amelie’s lot, Mermaid on Q. Rumor has it as an hour workout, so have an extra slice of pie.
11 guys fought the cold to come lift blocks at a 0.0 workout. I arrive early to get the playlist set. New faces so I go introduce myself to. (Kotters Bookworm after a 2 year hiatus). DiCCs given. Lets get started.
WARM UP
10 Atomic Merkins
10 Block Jumps
THE THANG
Jack Webb of Block Jumps as the 1 and chest press as the 4. Thanks to Posse, Mayhem, and Dough boy for helping with counting.
Line blocks up on the curb and do an assortment of foot release squats, toe taps, and one legged lunges while one pax at a time takes turns wheel barrowing 6 parking spots. I don’t have a name for this so I will go with Wheel Barrow – but you take two small plates (2.5 lbs) and put your feet on them. Plank position and bear crawl except you don’t move your feet….you kind of drag them. (If you were at my last Diesel Q, we did them then).
Line up blocks at the end of the parking spaces away from curb. 30 air presses block presses (thanks Jwoww for the correction), crawl bear towards the curb, and 10 feet on the curb dry docks. 3 Rounds. I was called out by Posse for “Don’t Q it if you can’t do it”. More on that in the Moleskin.
Partner up. P1 does Curls while P2 is the timer with 50 toe taps. Bread Bowl living dangerously today asking me if 1 is 1 or 2 is 1 (For those that don’t know, when I asked I always respond with 2 is 1). Do this three rounds. Mayhem with the tongue in cheek feedback that Diesel is a no cardio site. I shut that down quickly reminding him that its a no running site, not no cardio. Now get back to toe tapping. Posse with feedback that it looks like we were doing some Irish jig and we needed Irish music. He jokingly asked if Springsteen had an Irish Jig (actually yes – American Land).
That’s it. Circle up for COT. Damn it, winkie is done and we have close to 15 minutes left. How did all that only take 30 minutes?!
Stay with your partners. P1 does curb dips and P2 is the timer with (licks finger to check the wind) 12, yes 12 In/Outs. 3 Rounds.
(Sill more time???!). Jwoww asks if he needs to jump in with some special merkins. Hell No! I’ve seen your special merkins and they are only possible for people under 200 pounds.
Back on the curb for Hungarian Get ups??? (Thanks Golden Plates for the attempted naming). So its a Russian Get up, crawl out to do a merkin, crawl back and do another russian get up. Do 10 on your won. Posse with the call out mentioning Russian Get up’s have made an appearance at my last 3 Q’s. Yes…another sign that I’ve Q’ed too much – same stale workout moves (see mole skin below).
Circle up for more curls. 21’s 7 bottom half curls, upper half curls, and full curls. Biceps aren’t burning yet, lets do 7 more curls. And while we are at it lets just finish out a second set of 21’s so bottom half and top half 7’s as well.
Watch Check….3 minutes. 10 block jumps on your own.
Watch Check….2 minutes. Aussie Burpees. Watch Check….keep doing burpees. Mayhem tells us we have 20 seconds left….keep doing burpees…..Time.
MOLE SKIN
ANNOUCNEMENTS
The evening was perfect. The table was set. Candles lighted to bring in the sunset from the Westward sky.
The change of venue to the table on the terrace was a nice touch by the Matre’ D.
13 men with children in tow arrived for the 5:30 at the best eatery in town. The specials tonight were Spaghetti legs and Perfectly charred wings and thighs.
Warmorama:
Mosey from HS lot to the traffic circle via the sidewalk for stretching and planks. We were joined by C3PO, Johnny5 and T1000 as they were fashionably late.
Thang:
Mosey to the awning at the HS gym for Triple Nickel- Run up stairs to wall at gym entrance for 5 Mike Tysons then run down sidewalk to tip of the spear for 5 Big Boys or 5 V-ups(your choice) R/R for 4 more rounds. Planks for the 6.
Mosey to sidewalk near Poop Palace and grab a lifting rock.
Here comes Chatterbox and Ruckin to join the party of 16 to make it 18. (Seems they stayed at the bar a little longer to finish their cocktails). Spread out on curb and do 25 curls. Lunge walk to other side of drive and do 25 squats and Lunge walk back to your rock for 25 Overhead presses. Lunge walk to other side of drive for 25 Carolina dry docks and lunge walk back to your rock.
Return the rocks and mosey to Wood benches at Middle School for 25 dips and run to MS entrance and do 20 step ups on picnic table benches. R/R doing 15 & 10. Then do all again for a second round. Al Gore for the 6.
Return to COT for cool down stretching and ending with 1:00 of have a nice day.
Was nice to end the way we did. The peaceful sound of children laughing and the faint sound of life moving around us for a solid minute where we could put everything we’re carrying down and just lie there and listen. Reflecting on my expectations of the minute-long have a nice day was that it would be quiet without anything to distract from the serenity, however, I found it much more peaceful to hear those kids laughing and really made the brief moment that much better. ”And now deep thoughts… by Jack Handy”
Announcements:
Waxhaw AOs shutting down for Thanksgiving to encourage support for Turkey Trot-like activities that are important to each of us. Several from which to choose.
6 year anniversary at Commitment on Saturday.
Blue Screen took us out with a prayer.
Starting the morning at 38 degrees can always be painful but feels like heaven after 10- minutes. DiCCS were given two minutes before 5:30 and the team was introduced to a deck of playing cards.
Four PAX were assigned suits with a corresponding pain exercise: Posse hearts Jump Squats, Everyone forget (lol) spades Bonny Blairs, Chatter Box clubs Speed Skaters, and Everyone forgot (lol) diamond Big Boy sit-ups, and Premature joker for dealers choice of 25 of any exercise. PAX started off 600M Mosey to the front of the school for a “simple” warmup.
20 SSH
15 Imperial walkers
Calf stretch 15 seconds per leg
Left and right runners stretch
Mosey around to the side of the school to start the THANG
The Thang
Started with Paula Abdul by running to second light pole and back one to flip first card. After completing 10 Paula Abdul’s and the all cards showed speed skaters, bonny blair, and jump squats. It became clear to me quickly why I sucked at IPC. PAX proceed to next parking lot and circled up to flip 15 more cards. Somehow, no one remembered the correct suit for spiderman merkins…hmm. Yeap, more legs and the PAX was happy! Last card flipped, the joker which meant dealers choice and good time to do 25 burpees.
Mosey another 400M and decided to take a small break from running and started walking lunges the distance of two light poles. Legs were on fire and headed to the cafeteria area to circle up and flip 15 more cards. Again, we all forget the spiderman merkins suit. However, as luck would have it, the joker was flipped. Dealer decided to do 25 spiderman merkins. Mosey back to COT parking lot to flip 15 more cards and at this point legs were shot!
PAX was shy by 5 cards and ran 2.8 miles. All said and done, over 100 bonny blairs, 100 jump squats, and 100 speed skaters plus Joker wild. I am sure walking downstairs will be fun.
Everyone pushed it today and got in a good workout being hump day. Great job!
Announcements
Q-School 10/21 Area 51 Calvary Church
Chicken Little will lead a Turkey Trot Thanksgiving Day and post info on The Playhouse and NewsChannel.
VQ Asylum Schnitzel
Prayer Request
Kelli Niro (premature wife) and decided not to take the medication