The Thang
Sidestraddle
o crabwalk/lunges/bearcrawl/broad jumps
o 1 lap track
o rock: curl/bent row x20
o run to bleachers – x10 step ups per leg
o supine pull up x10
o rock: tri/bench x20
o run to bleachers – x10 step ups per leg
o incline pushup on bleacher x20
o decline pushup on bleacher x10
o wall – arm raises x50
o Calf raises x40
Moleskin
Good crowd for a Monday. A couple of new faces I hadn’t seen in a while which is always good. Flojo showed up and helped represent the neighborhood. Felt bad for Sardine, not an easy itinerary with one arm. I think he modified more than he followed. Spackler and Gloss weren’t wild about the all-you-got run at the end. After realizing they ran an extra mile+ each way to get there I don’t blame them. Appreciate Thunder Road including my brother-in-law in the prayer. Reminder to enjoy every day and don’t take them for granted, you never know what can happen.
Enjoyed my first Q. Thanks to Mr. Magoo for singling me out and making me finally pull my weight.
Apologies are in order as I have been running late, well I have been trolling the Twitterverse for new video of other regional PAX week 3 IPC submission. I can tell you I feel very comfortable about our Waxhaw crew and keeping each other in check. Its not about Reps or speed, its about doing what you can do and pushing yourself to your limits and beyond while keeping yourself accountable. Meaning, don’t look at others statistics… Can tell you from what we have seen, they are likely inaccurate anyhow.
So as I float back down to Bushwood, it was a cool morning, but we had many Pax in proper attire. With the Member/Guests at the course, the grounds crew doesn’t always like us hacking it up, so we had to jump in where we could.
Warm-Up
Mosey to back nine
SSH/IW/Mountain Climbers 18IC
Runner stretch/Down-UP Dog/Calf Stretch
Thang
Wanted to get a slight precursor to the week 3 IPC, but not burn us out, so we headed off the course for some Pasture Golfing.
Mosey to the half wall
Dips/Step-ups/Derkins 20IC x2
Mosey to Turkey intersection: 36 LBC run to circle and 25 15 Merkins, and repeat completing LBC’s waiting for the 6.
I said this was a little IPC teaser, but after seeing relay footage of my burpees on week 0 and being called out for leapfrogging a bit too high, I had to throw that into the Thang. Somehow sounds way more funny in a chipmunk voice.
At the 4 speed bumps (which I realized halfway are spaced pretty far apart) alternate with 5 Leap Frog Burpees (basically jump as high as you can) and 10 squats. At the last intersection, turn back and do the same back to the hidden school trail.
We must have somehow jumped in behind the old guys 4 some that had nothing better to do that day cuz we are running a bit behind.
Take the trail to the Back nine, not the front way, we had to sneak on behind the clubhouse. Pick up our favorite coupon (Dana, yup I hid it on you sucka!!! Thats my coupon!)
Quick rifle carry or modify, circle up: Curl 21’s, 20 bent lat rows, 20 tri ext, 20 shoulder press, 20 chest press, 10 Hernias… I was sadly cut off from another round by the starter, but was trying to squeak in another few shots.
Head back to COT and finish with Futters for the 6.
Moleskin
Was great to be out with the cool air finally, sweat didn’t really start pouring until the back nine which was welcomed. We kept the mileage down just under 2.5 miles, so the pax stayed together. Oh, and get used to those leap froggers, have a feeling we may be seeing them again sometime soon.
Announcements:
Blood drive
IPC 3 Saturday
Get them FNG’s
10 men arrived for the Weinke at Bagpipe for a cooler time in Darker Places. YHC was all decorated with headlamp and arm reflectors. PAX was wondering where they were headed.
Mosey west to a side lot for the warm-up.
15 Side Stradle Hops in Cadence
15 Lo Slo Squats in Cadence (these were not really Slo as Q still working on Cadence)
15 Potato Pickers in Cadence
Turn the corner and stare down 6 islands for a round of BLIMPS.
5 Burpess
10 Lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats
Hold Plank until all PAX complete. Mighty_Mite was asking if we were going to hold plank for 7 minutes.
Continue west for 10 Bernie Sanders, run backwards to second tree, then forward back to start for 10 rounds. Kirby’s fav. There was a lot of chatter for rounds 1-3, then some grunting and complaining. Then it was quiet. Olaf gave us a countdown from 10 to regroup.
Head south to Snake Lake (Commish says he friended a snake on the path) for partner work. Round 1. One partner runs lap (.2 miles) and the other does Merkins. Then swap. Round 2. One partner runs another lap and other holds Plank. Then swap. Round 3. One partner runs lap, other does Burpees. Then swap.
Head back towards base, but a few stops along the way. Stop at the Bernie Sanders hill for a long backwards run all the way up the hill. Then another stop at 6 island lot for a reverse BLIMP (start with Squats) and then once PAX completed, headed back to base. Kirby and Midriff closed us out with ab work.
Great job men, but I could have used another 15 minutes to really ruin your legs for the day. Saved for next time.
COT —blood drive reminder, encouraging all to close out the Weinke with a prayer and Cooter asking to combine the COT moving forward. Midriff closed us out.
Till next time…….YHC is out.
So with all the buzz about IPC swirling around I thought we should start incorporating some of week3’s exercises and distance into a workout. I remember during our solo quarantine days, a Pax posted an Elevator workout (@Gerber?) – with rounds building off the previous. So I plucked this off the fax machine with a few tweaks to emphasize the movements for IPC.
Warm up
Mosey to the front of the school: SSH/various calf/Dogs/Dugans. THEN DEMONSTRATE several moves including Mike Tyson, Shoulder Tap MERKINS, and an IPC Squat (lots of mumble chatter from a few – deadwood and easybutton……)
The Thang
Head over to Brookmeade Neighborhood.
Double Dimes down Brook Glen circle. 10 Bobby Hurleys at circle/10 speed skaters at top. 2 Times
Main Stage: The Evil Elevator:
Head to intersection Abbeywood & Brookmeade. This first section of the neighborhood is 1/2 mile. split that in half and two 1/4 mile sections at the diagonal corners.
Run 1/4 mile
10 Mike Tysons
Run 1/4 mile
10 Mike Tysons/20 IPC Squats
Run 1/4 mile
10 Mike Tysons/20 IPC Squats/30 Shoulder Tap Merkins
Run 1/4 Mile
10 Mike Tysons/20 IPC Squats/30 Shoulder Tap Merkins/40 Single Leg Lunges
Run 1/4 mile (running late on time) 10 Tysons/10 IPC Squats/10 Shoulder Tap Merkins/10 Lunges/10 Big Bois
5 minutes to get back to COT
We got in some good mileage (3.25) and over 250 upper body/leg work in.
Lots of good work out there today:
Co- MVPS today go to DoughBoy and Chatterbox – Doughboy made it a point to get through the exercises with form and complete all. Chatterbox with grit and determination only a month in and finishing one of the longer bootcamp workouts.
Bread Bowl- he got some form pointers from some angry form police – but that doesn’t bother him. He also put in some mileage so should be sleeping through all his zoom classes today
Ricky Bobby – He got out to a fast start to set the pace.
Red Tape – runs easy and it looked pretty effortless
Schneider was grinding man- his legs were tired be he was pressing through the runs-
Deadwood and Easybutton were setting the pace out front – their listening skills need work
Rockwell is sneaky fast – he was pushing the front of the pax. IPC cant contain him – if he shows up
Surge – continues to get faster after taking ignition/swarm runs..
Magnolia – seems to be building up his speed and strength as was pushing the pace
Sugar Daddy – consistent posting everyday and usually the first respect pushing the front guys
High Hat – he’s not going to sneak up on you, you’ll hear him coming- but he’ll also pass you. you left me in the dust today..
Swimmers – silent assassin – doesn’t say much- plugs away and is pushing the pace
Baio – ditto – silent assassin- are we going to lose him to the Gazelle crowd……..
Mashers there to towel us off at the end:
Mayhem, Lambeau, Wrigley, Posse
COT:
Prayers up for Mack and Jack. Mayhem asked we pray for him as well.
Announcements:
IPC Saturday at Cuthbertson
Blood Drive October 17th
Thanks for having me at Watchtower.
10 guys showed up at Ignition to complain about IPC’s Week 3 workout. With rumors of this being the last warm morning of the year, YHC was planning on barely getting to the min. 4 mile requirement and get some exercises in to prepare for this week’s IPC Merkin-Fest.
DCCS covered (Thanks to Legal Zoom for the Cell Phone)
WARMUP:
THANGS:
CLIFF’S NOTES:
ANNOUNCEMENTS:
PRAYER:
10 Brave PAX showed up for 10 merkins, a whole lot of times.
Warmup
Run to Legacy Apartments for a warmup. I stole Swift’s active stretching warmup, but it’s been a while since I’ve posted Swift so I had to ask for some help to remember what was what.
The Thang
Run to Stonecrest, doing 10x merkins at each intersection. Alternate regular, diamond, wide armed. I wanted to turn at Elm but Soft Pretzel and Sweetwater left the rest of us in the dust here, so we went past Elm and had to turn around. No worries, just got in a few extra merkins.
Run to Murderhorn, continuing 10x merkins at each intersection.
At Murderhorn I took a moment to make sure everyone know what BLIMPS were, and then we did said BLIMPS at each street light on Murderhorn.
At the top of the Murderhorn, turn in to the circle on the North side. Partner up. Run opposite directions on the circle and every time you see each other do 10x socially distant hand slap merkins (so only regular merkins). Repeato the loop x3.
About 12 minutes left to get back to launch. We take the route through Thornhill. Stop at every intersection for 10x more, you guessed it, merkins.
We make it back to launch with a few minutes for some Mary.
COT
Moleskin
11 fellows pushed hard on Saturday.
Mosey to the Fountains of Novant for warm-up
20 Side Stradle Hops In Cadence (IC)
20 Imperial Walkers IC
10 Windmills IC
5 Forward Lunges each Leg On-Your-Own (OYO)
Fountain Work
15 Jump-Ups (or 10 step ups)
15 Ass to the Fountain Squats
15 Dips
Repeat
Suicides
Run the Fan shape lot for sets of 5, 10, 15, 20, 25
Run out is half-burpee (burpee no pushup)
Run back is deeps squats
Partner Laps and Merkins
Partner Up and flapjack
1. Run the oval lot
2. Merkins until your partner returns
Flapjack
Repeat
Mosey to the Rock pile with various things along the way
Air Chair/Tree Hugger/Al-Gore
Flutter
Grab a Lifting Rock for Strength/Cardio Sets
Two minutes each
Set 1
– 10 Curls, 10 Presses, 10 Tricep Extensions for 2 minutes
– 10 High Knees, 10 Butt Kickers. Don’t stop 2 Minutes
Set 2
– 10 Bent-over rows for 2 minutes
– Side Shuffle with a half-burpee, Side shuffle back with a half-burpee for 2 minutes
Mosey back to launch with stations along the way
– Flutter
– LBCs
– Straight Leg alternating Flutter LBCs
DONE
Thine Skine, Moled over
Great group of guys. YHC met at least three new guys in the gloom. One with a few workouts under his belt and another this was day 2. Great Work by all.
Worked out with Soft Pretzel on Friday, Brexit killed us with Merkins. Tried to have as little as possible but pushing it where we did. Softie asked for me to bring it. Hope YHC was successful.
No 10 ten counts. encouragement on sets. Thanks for the opportunity to lead. Wish there was a rock pile closer to launch. OUT.
Disclaimer
Warm-up
Mosey to front of HS for warm-up.
SSH x 20 IC
MTC x 20 IC
Plank Jack x 20 IC
Imperial Walker x 20 IC
The Thang
Mosey to backside of Monkey Island (that is the island between HS and football field)
4 laps around the island
200-meter run
25 dips on wood benches
200-meter run
15-yard walking lunges
Pick up the six and head to the next spot.
Mosey down to Rudy’s shed
4 laps from Rudy’s shed to the walkway to the HS
Run to walkway
40 single count American Hammers
Run back to shed
25 peoples chair should press (some of grabbed some bricks)
Plank for the six
Mosey up to the MS picnic tables
3 rounds of
10 step ups
10 incline merkins
Run to first corner for 5 Mike Tysons
There were a few of us that finished all 3 rounds while others started to freak out about the time and headed back. Been doing this awhile and know how to keep track of time and get the PAX back on time.
The Pax covered between 2.5 and 3.5 miles. Good distance for a 45-minute bootcamp. Shoot the boys at Ignition only got in 4.5 miles.
Great having Kid Rock join us today and that his new job will allow him to workout out with us more. I believe I saw Rockwell and Chicken Little racing each other up the hill a few times. There could have been others as well. Great job having an accountability partner. Mad props to our double respect Chainsaw for being out in gloom most mornings and throwing down a good workout.
Announcements:
Blood Drive
Saturdays IPC will be at CMS
Thanks to Bottlecap for taking us out!
We will save the blame game for another time. Regardless, use today as a reminder: If you are asked to Q, put it on your calendar. If you are a site q, check in with your scheduled q to make sure they remember and are good to go.
So at 5:14 we are standing around…no Nails. I look around, no site q’s either. As we progress through the check downs, I start looking around the circle and lock eyes with Transporter. He looks hungry to Q – Oh hell no. 5:15 I jump in before he has a chance and start leading DICCS. 5:16 Lets Go (yes a minute late as we were holding out hope our Q would arrive on two wheels).
WARM UP
Mosey around back side of parking lot doing a quick fly by of COT to see if the Q arrrived. Nope, but there is at least 1 site Q…Damascus limping over to the mashers with a cinder block.
Continue on with Transporter flying by me. Through my huffing and puffing I attempt to tell him to circle up in Pet Smart parking lot. After his second time asking me what I said again I decided it would be best to show him. I went from a 10 minute mile to an 8 minute mile (don’t worry, it only lasted 30 seconds ((that’s what she said)) and here’s that final).
THE THANG
Short mosey (literally 20 feet) to the middle of pet smart parking lot where we partnered up to get 100 Merkins and 100 Supines combined. Good eyes from Transporter getting Radar to avoid the dip plug left near the cart corral. Apparently you get bit once by fire ants and you develop eagle eyes.
Posse asking if I need an idea – Nah, I got this.
Mosey to hill entering the neighborhood. 10 Jump Squats at the top of the hill, 10 in/outs at bottom of the hill. Do it 5 times. It was here that Transporter reminded everyone this is called a Triple Nickel. Thank you Master Yoda. Circle back for the 6 which allowed most of us to get 6 laps in.
Mosey to bottom cul de sac where I learned along the way that Blue Screen doesn’t have an early morning whisper voice. 40 Speed Skaters at each light going to the other Cul-De-Sac. Oh dear god this sucks. Audible – make that 30 speed skaters (instant sigh of relief from the pax). LBC’s while waiting on the 6.
Strategically placed headlamps at front, middle, and back of the back as we navigated our way through the wilderness of Wesley Oaks until we reached light again near BB&T. If the pax hadn’t figured it out yet, yes I’m making this up all on the fly. Keep moseying to the wall, no not that wall, yes this wall.
Partner up with different partners for 100 Donkey Kicks and 100 Dry Docks. After Sugar Daddy knocked out 50 Donkey’s in the first round, I thought perhaps my count was too low. Quick look around, nope…other pax are struggling we are still good.
Split up into two groups and Indian run back to COT. Fast group took off too fast and it was all I could do to catch up to put on the breaks. Once again Sugar Daddy is to blame. We did Burpees waiting on the 6.
Watch check, 3 minutes. Well we are already doing Burpees so lets just keep doing that.
1:30 left. Burpees suck. On your 6 for Heels to Heaven. Got to 30 and decided that was enough. No second hand on the watch but felt like we only had seconds left so I called have a nice day. Ended up being about 20 seconds.
MOLE SKIN
ANNOUNCEMENTS
Welcome to the long-awaited Makeshift Marathon 2020 PreBlast. Before we get into it, a little housekeeping…
Disclaimer: This is not an official event and is not sanctioned by F3 or FiA. There will be no road closures, medical professionals, safety personnel or public safety officials. Race organizers will not be held liable for any accidents, injuries, illnesses, deaths or medical emergencies experienced during or after Makeshift Marathon 2020. Participation is at your own risk. By registering for and/or participating in this event, you agree to these terms and conditions.
Good times! When a PreBlast leads off with a disclaimer you know you have something exceptionally #CSAUP on your hands.
So, what is this? Simply put, a contingent of local runners who had their Fall races canceled put their heads together and developed their own race in Waxhaw/Marvin/South Charlotte. Several options are available, including a full marathon, marathon relay (any number of teammates), half marathon and 10k. Ruckers are welcome. There will be aid stations with water and participants will have the opportunity to have their own fuel/hydration waiting for them at each station.
Why? For the love of the sport, and to provide like-minded family and friends with the opportunity the race like it’s not 2020, while raising funds for a good cause.
Who? Open to members of F3, FiA, family and friends. Please do not advertise/share on social media.
When? Saturday, November 14th at 7AM. In the event of inclement weather, the make-up date is Sunday, November 15th.
Where? Parking and race start/finish are in front of Kohl’s on Rea Rd. & Tom Short Rd in Waxhaw (601 Sherman Pl, Waxhaw, NC 28173).
Course:
Aid Stations:
Misc:
Click HERE to register.
Click HERE to sign-up for a volunteer timeslot