Time for another Q. Swarm. I’ve been here and done this before but as I started planning a fresh new Weinke I discover I’ve been sucked into another “sub-group” of elite athletes, idiots, over achievers / dreamers. IPC season is upon us so why not put together a relay team to take down the top time in less than 24hrs? I generally haven’t said “No” to much of anything presented to me from this group so why not. See how distracted I became? I’ve already forgotten where I was going while writing up this BB… Anyway, I arrived on site at 3:30am about 4:50am to what looked like a news channel preparing for a local broadcast or crime scene investigation. Think two super bright light rings focused on part of the parking lot with a group of by-standards gathering. This was to be my pre-run I suppose. Call me Tool time, long story short, we came, we saw, we destroyed the top time by nearly a full minute. I had burpees because I like them. I also had one of the 400m runs which I generally enjoy but this one took me back to ’99 on the Piedmont Panthers track team when there was a real timer and it “mattered” and you couldn’t let your team down so I ran it. I ran it as hard as I could and actually felt the brain and body start to shut down on that final stretch to the finish line…..
5.18am… DiCCS let’s mosey.
WARM UP
.75 mosey around front of schools and around past stadium to first circle
Circle up – we were already warmed up so i selfishly took time to stop for a few minutes because i was still in la,la land from that 400
Dynamic warm up stretch
over head to toes walk out to plank
runners stretch arm to sky R, L
hill drops R, L alternating up to 20
maybe something else…
THE THANG
Mosey back to pick a rock for .25 boulder run
All x 10 reps
Corner 1 shoulders
Rock press
Dry docks
Corner 2 triceps
Curb dips
Rock OH extension
Corner 3 abs
Flutters 2 is 1
Rock curls
Corner 4 legs
Mtn climbers 2 is 1
Rock am hams
Complete laps until the rock travels back to start.
Mosey around and up to the picnic tables at back of high school for 3 rounds of
burpees x 5
BBs x 10
box jumps or step ups x 15
then AYG around Geeb Jungle
Recover then mosey to Transporter’s Shed, Rudy’s Outhouse etc
some type of evil suicide up and down the yellow brick rd
AYG up to first sidewalk on R then mosey back to start for 10 T plank push ups
rinse and repeat until Q calls audible to 10 shoulder taps back at the start and then up to COT
Still had a couple minutes left so i knew it was time for me to stop the madness and use them for me.
MOLESKIN
…..i don’t think I finally came back to reality from that opening 400 until we were running up and down the yellow brick rd. Not sure exactly where I went but I haven’t been there in a long time. I always like to throw some shout outs here but everything is such a blur please accept my apologies because I can’t seem to pull any together! I do know that everyone pushed really hard out there this morning and I’m seeing more PAX at Swarm, Ignition etc. that are taking those uncomfortable steps to break through into new territory and discover untapped potential. Don’t stop! We’ll do it together. It’s no secret I’ve been sharing a lot of thoughts and personal “stuff” with this group so we circled up back where most of us started the morning at the IPC relay start / finish. We took a knee and I let it go. 12 months have gone by already since I’ve made several changes in my life. Working on mental, physical, spiritual and relational challenges. IT’S. BEEN. HARD. But I’m growing. I’m seeing things come to the surface, beautiful things, positive things that I knew would eventually reveal themselves but just didn’t know what, when and how. I’m in a season of change, growth and discomfort. All in a good way. I won’t try to regurgitate everything here so just ask if you’d like to hear more or have a question about some of the things I’ve been doing that have helped provide guidance and support for me along the way. I’ll leave you with this though. Take a moment to lift your foot off the “gas pedal” of life and slow down enough or even stop to zoom out and see where you’re headed. We try to go 90 miles an hour all the time but what if you’re not heading in the right direction? Are you on a path to achieve your goals whatever they may be? Do you even have any written down? Look for areas where you can add margin to help in an area where you may be lacking. One of the best books and first books I read when embarking on my self improvement / personal development journey years ago is The Compound Effect by Darren Hardy (https://www.amazon.com/Compound-Effect-Darren-Hardy/dp/159315724X/ref=sr_1_1?crid=UWZ701NVXQGA&dchild=1&keywords=the+compound+effect&qid=1598644722&sprefix=the+compound+%2Caps%2C418&sr=8-1) It really shows you how the smallest, almost unnoticeable, choices you make day in and day out can compound into massive results or a life of mundane, stagnant complacency. And we can choose what those are.
ANNOUNCEMENTS
IPC is upon us. Looks like we’re going to continue the relay team formula just for kicks.
The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!
YHC took us out.
Be intentional in all you do and say. Look for His guidance to ensure your words are kind and pure. Find the person you are meant to help or impact in a positive way.
The Prep Work
YHC was stoked to get the nod from Tuck on my VQ, but knew the pressure was on. Have you seen this guy run? He runs before the run. He asked the week after I survived his 7 of diamonds Q, so he must of thought I had some skill to lead The Brave. In full disclosure, I woke up Sunday morning and planned my program and did the workout to ensure the key metrics were met……….minimum 4 miles and 60 minutes of work. At least that is all that was in my head to accomplish……..There was way more.
The Exercises
8 men arrived for The Brave (several called out by me on Slack) to see what was in store for my VQ. And thank you midriff for appreciating the call out. fredo gave a 50/50 nod on the call out….haha. So we left Gibson parking lot for more space and arrived by the AAA lot. There was some SSH, Lo Slo Air Squats and Swimmers. Not sure what that is? Attend my next Q. We will do some more. At this point, 8 fine men, were extremely nervous and ready to question tuck on his choice. Especially kirby. The cadence was some of the worst. soft_pretzel recommended watching some videos on cadence for these exercises. Yes, in the moment, I was well aware of the poor cadence, but it was too late to step down. Nor would I. We did some side stepping on the parking lot lines and lined up for an Indian Run for 1.5 laps around the parking lot. It was go time.
From there we bolted up Community House, but every two minutes we stopped and did 4 Air Squats, 2 Merkin and 0 Burpees. Get it? #420. Once we reached Johnston Rd, I think there was some feeling of relief from the crew that they were going to get a work out in and everyone was still there……..On the way back down Community House we swapped the Merkin and Air Squats and remained at 0 Burpees. We turned right after the Hampton Inn and entered the parking garage. I do not recall the exact words muttered by Taco_Stand, but it was something like “here comes the kick to the gut”….he can clarify, but I did feel good after hearing that. Now it was time for the Burpees. We did 10 Burpees and 10 Side Lunges rotating the exercises at each turn running to the top of the garage. On the way down it was 10 Plank Jacks and 10 LBC’s rotating at each turn. On the main level, there was a perfect lap to get to 50 of each so it was 10 Burpees at turn 1, then 10 Side Lunges at turn 2……..you get it……
At this point, I think the crew was thinking we were headed back, but nope. There was a perfect hill to sprint up right there in front of us, so 5 sprints up, walk down on the minute. There was some real Rocky Balboa energy working up that hill and once everyone knew the 5th was the last, it was our fastest sprint.
We headed back at that point still with our #420 cadence and then arrived at the end of the Indian Run to run a lap backwards and then half of lap side shuffle and landed back at Gibson.
After a minute of plank, we did our count, showed respect and said a prayer. Feedback was then given to me (much appreciated and glad I made it through) in prep for the next Q. We could not end there, so I invited everyone to the car to grab a 6pk of SweetWater 420 and enjoy for the weekend.
I appreciate the support from the PAX.
kirby
tuck
fredo
war_eagle
soft_pretzel
Wingman
Taco_Stand
midriff
Till the next time, enjoy your #420’s
SweetWater
Another week, another round of speedwork.
6 pax
Dasher led us on 850m – 900m repeats x 6 after a mile warmup and mile cool down.
Kudos to Premature for getting outside his comfort zone today. He initially said he couldn’t run the repeats faster than an 8 min mile and then proceeded to be challenged and ran the last two at low 7’s. Well done!
We constantly have these “lies” in our head that tell us we aren’t good enough, fast enough, worthy. Sometimes, as in the case, it’s a matter of pushing the boundaries and teaching yourself to be comfortable being uncomfortable for growth. That’s what it’s all about.
QIC: Circuit City
Pax: Mermaid, Margo, Chelms, Clover, Lorax, Point Break, Runstopper (R), Limey, Snuka (R), Bout Time, Uncle Phil, Kane, Thunder Road, Mayday, Jon (FNG), Matt (FNG)
17 PAX pulled up near the Amelie’s bakery as the temp and humidity was quickly rising. This was a Q that YHC has been looking forward to since Mermaid inquired a few weeks ago. This was going to be a site VQ. New turf to cover and shaky on the directions. More on that later. Also, YHC has been working on a few FNGs throughout Covid and was successful this morning as 2 of them showed up in the Gloom (Jon and Matt). Also, more on them later. YHC spent a little more time than normal on the disclaimer given the FNGs in attendance – one of which is a personal injury attorney. 0530 hit and off we mosey’ed to the parking deck at the high school.
COP
Circled up just outside the parking deck. Standard issue including the leadoff SSH. Hops was not there to object or modify this call but the group that was there all obliged. Followed with IW, LSS, and Mountain Climbers. Enjoyed a final set of “shoulder tap Merkins”, which Mermaid was concerned YHC made it up on the spot. Not quite but could see where the choppy cadence counting and poor form would lead one to think that.
Dora 1, 2, but not 3
Split into 2 groups so we could spread out – using both of the 1st two stairwells. Partner up with someone you don’t normally or haven’t before. Our 2 FNGs partnered up, both of whom were getting after it!
Mosey to Rock Pile on McMahon and Little Ave:
Here is where YHC’s poor navigation skills came in to play. We inadvertently took the long way around the Charlotte Catholic campus, instead of cutting through. Eventually, Mermaid helped guide YHC to the Rock Pile, however we are better having picked up the extra mileage.
Crawls and Lunges:
Line up abreast in front of bank facing McMahan. Bear crawl to curb and lunge walk back. Repeato. Here is about when we were paid a visit by an area “Karen”. Lorax and Point Break were our first line of defense to shield the rest of the PAX from the scolding for our supposed mischief. Despite an immediate threat that all of us could be arrested immediately, Lorax and PB did an admirable job deescalating Karen and she pulled away. After YHC confirmed we weren’t all going to jail, we did a round or two of crab walks and lunge walks. Some c-walked backwards while others forward. Pick your poison, me thinks.
Mosey back towards launch:
Ye Ol’ Moleskin
From YHC’s short time posting at Centurion, numbers seem to be growing quickly! Thanks to Mermaid and Margie for their site-Q leadership, a big factor in increased participation.
Covered DCCS and 5:30 we begin open mosey.
Warmup:
Mosey around front of middle school parking lot and back to COT. SSH, MNC, IM Walkers, Calf Stretch, and other yoga type stretches.
Thang:
A four-course meal was served. Being it was the last Thursday of the month, it was also 2 for 1.
4 cones set up in a square– each cone had 2 exercises to complete and instructions how to get to the next course.
Mosey down the light polls stopping to do (12 each):
And then mosey back to COT for another round 4 course round – cut in half.
Mosey around parking lot in front of middle school and back.
Circled up for an 8 count of each pax calls the exercise.
Finished up right at 6:14:50.
Moleskin:
Coming off an injury, only Mashed the past couple of weeks, so the first real workout was as Q during a hot, humid evening. What could go wrong (breathing…)
All good planning, poor execution. Music – speaker left at home. The 4 cones – placed out of order. At some point it will all come together.
The 13 Pax who showed up, including three 2.0’s, were a very generous group of clients. DriveBy provided music during the 4 courses. Rockwell ensured Mary was up and running until the six was in.
Special shout out to Wrangler who is at the mercy of his dad and, without showing shame, proudly displayed his Packers shirt.
Announcements:
Blood Drive, Labor Day, Christ Closet this weekend.
Wife-pleaser is what Bulldog calls any exercise when we're in a questionable position or focusing on a specific bulging muscle group. This workout lacked the questionable positions we know and love but our muscles were bulging all over the place... Author: Bulldog Kevlar 14 fine gents assembled at Kevlar for an old school Friday beat down! THE THANG Disclaimer Run to rock pile and grab a boulder SSH, IW etc Partner up: Partner Runs while other works the rock. Flapjack Curls/Press/Tri combo x 2 Lunge R/Lunge L/ Squat combo x 2 Stagger merkin R/Diamond/Stagger merkin L combo x 1 Return rocks. Head to gazebo. Partner runs as other partner does 10 x decline merkins/10 x tri dips/10 x step ups. Repeat. Run to back road. Suicides with burpees increasing from 1 to 5. Diamond merkin ladder to each street light from 1 to finish with 10. Back to launch for some Mary. Backscratchers, etc COT YE OLDE MOLESKIN An honor to lead today lads and to see some familiar faces again. It’s been a weird time and schedules off but good to get out and get an early sweat. I’ve gone soft relying on the Peloton bike and smoking hot instructors to get me motivated. Who needs that? Especially when I see the gorgeous faces of Horsehead under the gazebo lights and the flowing mane of Deepdish it makes me crave the gold old days!
The Pax: Sensei, Slim Fast (R), Smokey (R), Hair Band, Lois, Tweetsie, Snoopy, Geraldo (QIC)
8 PAX gathered in the parking lot next to Seaboard, AKA Peak 51’s temporary home, for their #DRP and at 0530 we were off.
COP
We moseyed over to the parking lot behind the office buildings across the street from the church for COP
Triple Nickel
We headed over to the parking lot for an Area 51 favorite, the Triple Nickel, 5 merkins at the bottom, 5 merkins at the top for 5 rounds.
Jacob’s Ladder
We jogged over to the hill behind the baseball field for a little Jacob’s Ladder, 1 Carolina Dry Dock at the bottom, 6 lunges (each leg) at the top.
Bench Circuits
Since we were already there we stayed at the bleachers for some circuit work, 3 rounds.
When the moved over to the school building and grabbed some wall and two rounds of arm raises. After that, we headed back to the launch point, stopping for some Mary along the way. When we arrived back at the start point, there was still some time on the clock, so we ran a couple of gassers for good measure.
Mary
Moleskinny:
Announcements:
PAX – Happy Meal, Eat More Chicken, Soft Pretzel, Atlas, FNG Periscope, Brexit
YHC hasn’t been posting much since the birth of 2.2 (third boy) and renovating / moving into a house big enough for this larger family. When YHC does post its pretty much only Thursdays at Arsenal, and the occasional Friday at Brave. It’s always good to see The Arsenal regulars, but what’s this? An unknown vehicle pulls up and it’s an FNG. Later named Periscope, we’re told he found us on the website after a co-worker told him to check us out. Great stuff, let’s make this a fun one! Disclaimer given and we’re off.
Warmup
Mosey around the school, taking the route for the hilly pre-run. This is called foreshadowing. Take a break on the back side of the school for
Continue the hilly pre-run path, just waiting for Atlas to call me out on it. Surprisingly, he either didn’t realize we were going there, or he was busy mumble chattering with the other PAX until we were crossing the road into the neighborhood. Too late! No turning back now, mwahaha!
The Thang
Lately, I’ve found that the simpler the Wienke the better. If I can recap it in a sentence it’s a good one. Here’s this Q’s sentence – “Do triple nickels on the hilly run until time”. Can’t get much simpler than that.
Turn around and use a little trick I learned at a Thin Mint Brave Q – sprint up the hills, recover down them. This might have been a little aggressive. I forget how serious these hills are… not your average Murderhorn (pat on my own back for a NoE dig #ThursdayAOs). Everyone managed to make it back to ILES in one piece though. PAX then use the wall in front of the school to monkey over and do five merkins on each side, eight walls and forty merkins by the end of it. We’re nearing time now so one more lap around the parking lot and a few minutes of Mary and plank until time.
COT, Announcements, FNG Naming
Moleskin