It’s one thing to start the week leading a group of PAX to shake off the cobwebs from the weekend but a whole other ballgame to close out the week leading again and making sure whoever is left still gets their monies worth to kick start another weekend. I had the privilege of doing both this week and am proud to say I’m pretty sure everyone got their monies worth… DICCS given plus a nod to acknowledge the importance of hydrating during this time of year. Thanks Wolverine for the reminder.
WARM UP
Nice long mosey (.75) around the front of both campuses and finally circling up at the first traffic circle past the stadium.
MOLESKIN
Due to delayed marketing We had smaller numbers this morning but that’s ok. We had a nice group that pushed hard and took each stage of this mornings beat down with a smile on their face. It was dark so they were probably cursing me under their breath but I couldn’t tell sooooo I assume smiles… Really enjoyed taking the path less traveled on the trails this morning and encourage other Q’s to do the same. Waxhaw Spartan Race anyone?
ANNOUNCEMENTS
100 Pax challenge – Let’s finish this up!
Please keep brother Deadwood in your prayers as he lost his grandmother this week.
After The Arsenal on Thursday, we shared a joke that if you tell the PAX how many reps you’re doing ahead of time, you’re married to that number. That lesson was completely lost on YHC a day later. Read on…
Seven very familiar faces gathered at 5:45 outside the Gibson. Limited disclaimer and we’re off.
Warm Up: Mosey ~half mile with stops for 10 low slow squats, 10 mountain climbers, 10 merkins all IC.
Arrive at the “slalom hill” on Ballentine Corporate. Slalom out then do 5 regular/5 diamond/ 5 wide arm/5 stagger right/5 stagger left merkins. Slalom back and repeat.
Mosey to the top of the bridge over 485. Grab some rail for Jack Webb style derkins and hip slappers. This is where YHC made a critical error. By committing to coming back down the count, I basically called waayyyy too many of these. But I couldn’t get out. Many PAX wisely rested and YHC was smoked for the rest of the workout.
Mosey down to the bottom of Bagpipe Hill. Run up and do 5 sit ups/10 heels to heaven/15 LBCs/20 flutters. Run down and do 20 plank jacks. Repeat.
Mosey to Lochness and find the first wall. 10 jump ups, 10 split squats each leg, 10 low squats. Then jump the wall and run backwards up the hill x2. Finish with 20 dips IC. Mosey to the next wall and repeat the whole thing.
Run home through the Ballentine Hotel with 5 merkins at every speedbump. The rest of the way was basically just running with stops for merkins and Mary. Finish in the parking lot with more merkins.
Moleskin: Other than my stupid call on the bridge, a great workout. Good weather for a change and great group.
Announcements: None
Hope you didn’t miss our Spartan preview work-out … if you did, don’t worry, we will run it again June 27 at 7a, BE THERE!
10 Pax didn’t let the 93 degree temp’s and humidity stop them!
Diccs given, Lets Mosey, around the spirit trail (shade) and then stretched (shade). SSH/Smurf’s jacks, Merkins, Potato pickers, Low slow squat, Calf stretch
Run to Lightpoles: 5 Bobby hurleys, 5 speed skaters at each pole
Run to basketball court: Ladder drill, 7 burpees/1 Gas Pump
Run to CHS canopy for water break, THANK YOU LOU NALI, Big Boy’s under the canopy, Run down ramp to bottom of steps for staggered Merkins, Repeat 3x
Run to CMS picnic tables: 15 dips, 15 Derkins, 15 step ups, repeat 3x reduce by 5 each round
Run to COT, 45:50 by my watch, so only taking heat for 50 seconds late, yes late.
PAX worked super hard in that heat, CarbLoad completed a Trifecta today!
Christ Closet shelf building Sat at 8 ish, PAX 100 for 100
Tony and Lou took us out, prayers for Drive-By healing and improved health!
Refreshments provided afterwards, thanks again Lou!
Waxhaw Express and Pursuit meet up again, this time for a Border Patrol route thru Millbridge. Not sure how many times exactly we went back and forth between NC and SC, but I assure you no illegal substances were transported across the border!
Diccs given, Let’s mosey for about 1 mile, stretched and away we go …
So 10 PAX showed up, 7 there to “Run” and that they did, up and down the hills of Millbridge, one especially large hill was quite fun. The other 3 Pax came for the Waxhaw Express “Interval Training”. It’s week 5 of 8 and fewer and fewer Waxhaw Express folks are showing up these days … hmmm.
Short BB, sorry, work is really getting in the way.
Don’t forget about PAX 100 for 100 and this Sat, 8 ish at Christ Closet to build shelves! See you there!
Uncle Phil had the Q for Centurion. He couldn’t make it this morning. 12 of us did and the site Q’s took the group through their paces. First, though, a disclaimer was given. We had a site FNG, Felipe, who hails from Brazil, originally.
Thang
Mosey through Jack in the Box and across 51. North to the WF parking lot for COP
Sprinkler x 10 IC
Merkin x 10 IC
Mountain Climber x 10 IC
Peter Parker x 10 IC
Low Slow Squat x 10 IC
Mosey up down McMahon to the Real Deal Rock Pile. Grab lifting rock.
15’s
15 Curl/15 Thruster/15 Tri Extention. Run up to the other bank across from WF. 15 Merkin/15 Heels to Heaven. Run back. Repeato x 2 and finish with a 4th rock set. Drop your rocks.
AYG up McMahon to 51. Mosey South to CCHS entrance. Halt. AYG to Tartarus Stairwell 1 Level 4. Flutter x 10 IC. Pass the Q to Margo.
Down Stairwell 1 to ground level. Line up along football field fence facing Tartarus.
Run over to the parking deck wall. Jump over the wall. Bear Crawl to the next wall. 15 Donkey Kicks. Run back. Jump wall. Bear Crawl to start. 25 LBC. Repeat x 2. Replace Bear Crawl with Lunge Walk for rep 2 and straight run for rep 3. Walk over to Stairwell 2. Partner up.
Partners run opposite directions to far stairwells. Meet in the middle at Stairwell 2, levels 2, 3, and 4, in successive reps. Level 2, 10 Merkin then 10 Squats at ground level. Increase by 5 reps by level, up to 20 reps at 4.
Mosey back up to 51 and across to Baby Rock pile. Grab a rock. 25 Curls/25 Overhead Press Civilian Cadence.
Mosey to launch lot. Done
COT
Skinny
In the book, Digital Minimalist, author Cal Newport gives a shout-out to F3. He notes something to the effect of filling vacated digital time with more high-quality leisure activities involving groups where members derive huge social and skill benefits. F3 fits that bill. Our FNG, Felipe (Fell-ee-pay), pulled in and we asked him a few questions about how he heard about F3. He told us that he was listening to the above-named book and the author mentioned F3. Philipe remembered that he had done F3 in North Charlotte when he lived up there and decided to look into it on this side of town. He now lives in Ballantyne. When asked his name, he could not remember. We gave him a new one, Short Term.
Uncle Phil was on the Q schedule for today. He texted YHC and said he may not make it. His father-in-law in Columbia was not doing well and under the care of Hospice. He passed around 8:00 this morning. Prayers for Uncle Phil’s family. Sorry for your loss, brother.
Good group of men out this morning, as usual, at Centurion. Solid work done by all. T-claps to Point Break for the takeout prayer. Great way to start the morning. Have a good weekend.
No announcements
Happy Friday everyone. Apparently, I am the only person that knew a wicked storm blew in last night.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up? No Thanks
Sledge-o-Matic broke the rules and did what looked like a mile long open mosey on his own. Great work.
The Thang:
TABATA – Timed Stations – 35 seconds of fun, enjoy 10 seconds of recovery
Station 1: Chair Dips then Crab Dips
Station 2: Coupon Bench Press then Coupon Skull Crushers
Station 3: Merkins then Flutters
Station 4: Coupon Curls then Coupon Curls – Damascus Audible
Station 5: Dumbbell Hammer Curls then Dumbbell Standard Curls
Station 6: Tri Kickbacks then Reverse Fly’s
Station 7: LBC’s then American Hammers
MOLESKIN:
Unfortunately, not everyone had the opportunity to experience my DiCCS this morning. Damascus is new to F3, so he did not know where to find Diesel and was late. Ditka was given some poor advice and was late too. Centerfold is always late, but this time he almost did not come at all. The good news is that 2 guys went to Impromptu and then left. That just warms my heart.
We now know that everyone is tired of all the current news because we talked NFL most of the workout. Patriots Blah Blah Blah, Packers Blah Blah Blah, Giants Blah Blah Blah, even some Cam Newton discussion. Baseball many never start, Hockey is coming, and the NBA will still not play any defense when it returns.
Some people Damascus get confused going from station to station. The reading was a little more intense than some prepared for. I will try larger font size with less letters next time.
ANNOUNCEMENTS:
What can I say, I’ve had a long week and forgot all about Qing the Floater and definitely forgot about the BB. Thankfully Carb Load reminded me the day before or audibles would have been flying!!
Warmup: With about 45secs until launch, in the distance, we hear it. You know that low chug chug chug….chug chug chug. The damn train. We finally spot it with about 30secs until go time and my eyes are fixed on my watch as if it would speed up the train. 5:30 hits. Let’s go, boys, pace yourself and get after it. About 5 mins in we were all spent. Nonstop burpees take a toll on you. I think it was about 6.5 mins and the train was out of sight.
Let’s mosey!
Mosey to the B-Ball court and circle up, I mean we just did like 50+ burpees….we were warm.
SSH x 5 IC
Calf stretch
Merkins – Wide, Regular, Diamond x 5 IC
The Thang:
I referred back to past BB and a simple yet effective exercise. I remember that last time I tried it I audibled (SHOCKER) so we didn’t finish. Today there would be no audible.
7’s on Bad Idea – blahhhh
Recalculating was behind me and I overheard him say..Yep, this is going to be a running work out.
The 7’s felt like they would never end! We ran up and down that hill for around 20-25 mins, roughly 2 miles. TERRIBLE!
At the top 6 MH’s
At the bottom 1 squat – 5-2, 4-3
Even though Recalculating yell out OMAHA OMAHA as we met each on the hill I was going to finish. Done!
Mosey to the wall for some Donkey Kick holds. We didn’t have time for the entire web thanks to the 7’s. We also skipped the b-ball court, I had some fun stuff planned! Let’s mosey.
At each intersection, not side paved driveways Carb Load, knock out 3 burpees. At the BBQ restaurant, we held for the 6 that was already pulling in. We crossed the street and ran over the bridge. At this point, some of the pax got a little worried. A founding member on LRC was upfront leading and almost took us down Providence Rd N. I yelled LEFT, LEFT. He turned, that was close. Some of the pax would have been able to hold a 7:30 pace and make it back on time and I definitely wasn’t going to Hooch it.
We pulled into COT with 2 mins remaining. On your six.
20 Flutters IC
20 LBC IC
20 Pretzel crunches IC….DONE!
The Moleskine:
Thank you for enduring Bad Idea with me. It sucked but we got through it. Keep your eye on O-69 he is getting fast, he was jogging up Bad Idea. Thanks for letting me lead and my apologies for killing the streak. It had to happen at some point. haha.
I took us out.
Announcements:
100 Pax Challenge
Spartan Race June 27th – all skill levels welcome
Late Pursuit Entry from last week.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
MOLESKIN:
Another great day at Pursuit. Those 1000m laps at I pace was definitely tough. Great work and push everyone.
Late Waxhaw Express from Tuesday 6/9/202
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
MOLESKIN:
Whoa this humidity is for real! Definitely soupy out there. Great job to everyone.