Wax I was NOT looking forward to Qing today but I didn’t want to let the Chicken man down. On arrival, all the pax were mixed in with the Mashers and not in the normal location under the light pole and I thought, “there is no way we have 20 pax that are injured? Did they know I was Qing and didn’t want to run? So I yell, “Flash is over here” and most of them headed over. Quick DiCCS and let’s mosey.
Warmup:
Slowish mosey to the parking lot beside the stadium.
Circle up!
10 SSH IC
10 IW IC
10 Marocain NC IC
Calf Stretch
10 Merkins CC
10 Plank Jacks IC
10 Peter Parker IC
10 Mountain Climbers
6″ hold
I think we did one or two more but I can’t remember.
The Thang:
Mosey to the top corner of the large parking lot.
4 corners – Deadwood style – Corners #1 -5 burpees #2 -5 Dry docks #3 -5 Squats #4 -5 burpees
Run to the first corner do the burpees and run back to the start.
Run to the second corner but do the burpees at the 1st corner on the way.
Run to the 3rd corner and do corners 1 and 2 on the way and then back…you get the idea.
Quick ab work
40 pistol lbc IC switch legs at 20
Mosey to the center of the lot and circle up
Merkin Wave.
Pax hold a plank until it’s their turn to do a merkin and each pax counts out loud. We had about 18-20 guys so we went to 400. The pax killed it!
Circle of Pain
Stay in the circle. One pax calls an exercise and runs while the pax do it. I called Burpees. #sorrynotsorry
We made is all the way around with about 5 mins to go but I didn’t take into account the 6. They got back about a minute late. I Hooched it or did I?
The Moleskine:
Well done guys! Thanks for following my lead into the gloom and working hard! Shake N Bake pushed extra hard at the end and earned the “Chain of Pain”. Nice work man!
12 Pax joined YHC for a little homage to Delta this morning.
The Thang:
Quick Mosey around the outer perimeter of the Target block.
Warm up –
The main event today was a little Delta specialty, not often used, the Serpentine of Doom. My goal though was to try to get 3 miles in without leaving the parking lot. So I added a little Paula Abdul to the mix. Grab a partner. Start in one far corner of the parking lot. One partner does the exercise while the other runs to the next island and back, to collect their partner. Both partners then advance to the next island, where the partner who ran first, does the requisite exercise. Three islands or exercise points for each lane, multiplied by 9 or 10 lanes. At one end the Pax perform 10 Side straddles and then Bear Crawl the length of the island, then its 10 more Side Straddles. The middle island in the lane was Merkins and the other end was Burpees separated by the Bear Crawl.
I mean look no matter how simple the directions or plan, or the number of degrees and advance degrees, you just can’t make it simple enough. Today was no exception. There was confusion everywhere.
At the end we started back and did the parking lot in reverse with a few different exercises to change things up. This time we left Paula behind and it was OYO. I think Goodfella may have been the only one to make it all the way through.
Announcements:
First of all it was great to see Radar back out. We had a couple of Mashers, which is always great. Radar’s Mom was just diagnosed with cancer and needs your prayers. Sugar Daddy’s parents were just diagnosed with Covid. I know there was one more but its eluding me. Prayers for all of those as well as the forgotten and unspoken. Blood 🩸 drive in October was mentioned, the need to grab the trash on Cutty (which Dancing Bear did solo) and then stick around for QSource.
Posse led QSource and did a great job talking about vision in leadership. There was great discussion all around. Make sure you get out to QSource and develop your skills, so you raise your own self-imposed lid on your personal leadership.
Cradle to grave….I prayed us out.
Peace
Working on my VQ for Ignition was not fun. How could I get the required 4+ miles in with still being within shouting distance of the Gazelles – leading from the back. I knew I had to get off campus to cover some initial miles, but then what? You can’t slow these guys down, you can only hope to contain them.
Start with a mosey to Lawson West and head to bottom of Pinewalk Dr. for various old man stretches, SSH and Merkins.
The Thang –
7’s up/down Pinewalk. Big Boys top and Tysons at bottom – here’s the first ankle weight. At the two driveways up the hill you must broad jump them. (tactic #1 to slow these guys down) – I didn’t work to well as I still end of the line. Kudos to Bottlecap for EXCELLENT form on the broad jumps – all others looked like peter rabbit
Mosey to top of Great Road – 5 Merkins at each driveway on the left/5 Knee Slaps for driveways on the right. (tactic #2 – break up the running—fail)
Mosey back to campus and stop at entrance. Introduced “Burnt Ends” – Idea was to tire out the runners with some longer routines (fail#3- I’m still last)
At entrance 10 Bobby Hurleys/10 Mountain Climbers+15 BH’s, 15 Mnt+20 BH,15 Mtn
Mosey to High School Benches – 10 Step ups,10 Derkins+15 step ups, 15 Derkins,+20 Step ups, 20 Derkins
Mosey to Middle School Lunch Tables – 10 dips,10 knee slaps+15 dips,15 Knee Slaps, 20 dips,20 Knee slaps. I finished up and much to my surprise Glidah was still with me.. and he was looking to throw a form flag – Called some of the dips he saw as Little Baby Dips – LBD
Back to the High School for the final Burnt End – 10 Tysons, 10 Donkey Kicks+15 Tysons,15 Donkey Kicks+20 Tysons,20 Donkey Kicks. This was a smoker and had some (Bottlecap) Reminiscing (Little River Band) about the days when The Amrap started off with 20 Tysons…ah those were the days when we’d go dancing in the dark, walking through the park And reminiscing…
Head to the Middle School Bus Portico for a bear crawl – special note – Ice9 HATES Bear Crawls – he let me know in the 8 years with F3 – He’s never called a bear crawl on his Q (stash this away boys).
3.85 on some newbie Garmin watechs… still need to hit 4… Mosey to COT – circle around lot…4
So for all my “stall ball” dribble out the clock, four corners… nothing I did could slow the Gazelles down – frustrating; but fun to lead from the back of the pack.
It was good to see LRC converging with Waxhaw F3 – Nice work Smithers and Foundation
The vertically challenged crew of speedsters – Dasher, Tool Time, Glidah, Hollywood, Sprinkles and Ice9
Glad to see the 6 Foot+ represent – Gerber and Bottlecap. #tallerTakeLonger
and Special Thanks to Premature – I know he wants to go faster but was pulling me along with encouragement.
Announcements/COT – See Flash – I was day dreaming at this point.
“Every champion was once a contender who refused to give up.” – Rocky Balboa
The formula for the day – 50 swings in 7 min with core exercise between sets.
4 min (2 min per side) waiter carry
1 min elbow plank
I decided to not subject the pax to my usual punk rock and played the various tunes for Rocky soundtracks. My pax provided some great quotes from the film and some pretty bad Mickey (RIP) impressions. No doubt the Rocky franchise is among the best sports films off time, but Raging Bull is still number 1. (I’ll fight you if you disagree.) For more great pugilist films, check out this list.
Announcements:
Next week Swole and Meathead move to 0530 (same days, same locations). Step up to Q and bring your own flavor to the morning. Get there early for jump rope or yoga.
I usually like to build a weinke around some kind of theme, and the date 8/8 seemed close enough for government work. 6 hearty Pax made the decision for the Red Pill, and with a quick disclaimer we were off.
The Thang
Mosey over to a nearby lot for some COP:
SSH x 25, Squat x 20, IW X 15, MERKINS X 10. All IC.
Run down past gas station and hotel to lot far enough away to not disrupt the 2 people braving COVID at Courtyard.
SuperSet Merkins x 8, Diamonds x 8, WideArms x 8, IC.
Lunge Walk forward 8 strides each leg, 8 Squats, then backwards Lunge Walk 8 each leg to start for 8 more Squats.
Run lake route to rock pile, find a friend. Curls x 8, Overhead x 8, Triceps x 8, run down trail for 8 Chin Ups.
Run back, rinse and repeat.
Back to your rock for 8 Squats, 8 front lunges, 8 back lunges.
Run lap around lake, up to one of the building porches for 8 Box Jumps, 8 One Legged Squats x each leg. Run another lap, rinse & repeat.
Run up and out towards Sarah’s YMCA. Shoulder Taps, Mountain Climbers, 8 IC.
Bear Crawls and Lunge Walks to opposite curb. LBC x 20.
Run down to Bull Ring and find putting green. Bonus Bear Crawls in the plush grass. Run half lap back to starting point, rinse & repeat. EC for using same hand & footprints on second Bear Crawl route.
Probably more Mary mixed in somewhere, then run back to lot near launch.
Dealers choice Mary to close out time.
Moleskin
I was in the rotation for a September Q, and when Mary Kay rolled an ankle the Site Qs reached out ahead of schedule. Always happy to jump in, and grateful Mary Kay is recovering quickly! He even joined us for Coffeeteria. What seemed at first step out of the house like a cooler, lower humidity day, turned immediately into the usual sweatfest. Billy Goat got is some EC prerun. I stole the Lunge Walk/Squat from AirWolf’s evil Q last week, just not the same 100 yards distance he used.
Strong work from this crew, as always, and a pleasure to lead.
Aye!
I’d like to start off by thanking Posse for so excellently demonstrating the effects of marketing (or the lack of). 5 of us got the DiCCS and took off for a morning of fun.
Warmup
Short mosey to the blacktop and circle up
The Thang
Partner up (2 in one group, 3 in the other) on the sidewalk next to the benches
Mosey around the school to the bus lot. Cones set up at 25, 50, 75, and 100 yards
Run to the 1st cone and do 25 Merkins then back to the start. Run to the second cone for 50 Pogos then back to the start. 3rd cone = 75 Mountain Climbers. 4th cone = 100 SSHs
Heart rates are high so rather than immediately going into a long mosey as I’d originally intended I audibled to some Mary with assistance from each PAX in coming up with exercises: American Hammers, V-Ups, Box Cutters, and Flutters
Now another short mosey to the rock piles. Grab a lifting rock and head to your very own parking space
Long mosey to the previously unexplored cross country trail and take a left towards the high school practice fields. Note the sign that says we can’t go ON the field but says nothing about running up and down the hill adjacent to the field. Toe the line!
Now that we’re here (in the slightly tall, very wet grass) we did a little 7s action with Jump Squats at the bottom and Bobby Hurleys at the top. YHC said Jump Squats, but it wasn’t until now that I’m typing this up that I realize I meant Bomb Jacks, which is what I did while everyone else probably listened to what I said and did Jump Squats. Oh well.
Mosey back to the entrance of cross country trail and did rounds 1 through 5 of Captain Therkin (1 Big Boy, 4 American Hammers, 2 Merkins all the way up to 5 Big Boys, 20 AH, and 2 Merkins)
More moseying to the middle school side of the campus for some combo work. 4 Lunge Walks, 10 Bear Crawls, and 2 Broad Jumps. Repeato from one end of the parking lot to the other and then back.
One final mosey back to COT and finish the final 3 minutes with an upwards ladder of 1 Burpee, 1 Big Boy, 1 Merkin, and 1 Squat. Repeato, incrementing each exercise by 1 until we ran out of time somewhere around round 4.
Moleskin:
Sad to say none of it counted as for some reason my watch won’t sync this morning’s workout with Strava. As we all know, “Strava or it didn’t happen”. It’s really a bummer as the PAX got over 3 miles in and made good use of the campus, but alas, we’ll all just have to work twice as hard on Monday.
This was Dementia’s first workout. Apparently he went to a 2nd F event and got his name there. Posse was kind enough to bring him out to a Saturday workout where he learned that they’re 60 minute. Next time he said he’d be ready. He did fine today. The hardest part is showing up.
Woke up yesterday because of how long this journey would take. Googled how to use a compass and a map since no way in this part of SC would my cell phone work. Started my drive early as hell and then directions wanted me to turn on this really shady road and my gut instincts said “nice try, not today!”
Kept straight and finally hit 521. I was greeted with a beautiful entry way and noticed the fire station at the opening. I winked at it with the intention of saying “see you soon!” Drove my route to ensure it was worth of a solid beat down and we were ready.
Semi DiCCS given. Mention of circling back for the 6 as often as possible. Let’s moseyyyyyyyyy…..
THE THANG
Long mosey to the End of Walnut Creek Parkway. Line up across the fire station lot.
1. 20ish x SSH IC (at this time I continued with the safety portion of the DiCCS)
2. 20 x Imperial Walker IC
3. 10 x Morroccan Night Club IC (this is when Transporter mentioned that I skipped Merkins and maybe that was a sign of things to come. Correct.)
4. 20 x Deep Slow Squats I
5. Calf Stretch
6. Upward dog
7. Deep Butt Stretch Thingy
8. 20 x Mountain Climbers (thanks to I think Transporter who counted this out while I adjusted my socks due to them falling off of my heel. I knew we would be running a lot so….)
Longish mosey to large lot at the tennis courts. Line up across the stretch for the always dreadful but important demon, Mike Crawl. That’s right, starting at 1 x MT and 4 x BCs up to 10 and 40. We got through it and it was an homage to my man Chicken Little for making the journey.
Mosey towards the traffic circle and make a R at Baldwin Dr. Alternating Speedskaters & Monkey Humpers at street lights until you hit Fenwick. Circle back for the 6.
Partner up with someone you never have before. Run opposite directions. When you meet 5 x hurpees. Complete 4 times.
Find some sidewalk. 1 x Big boy sit-ups. 4 x “something ab related”. Everyone took turns on the ab related portion and Shop Dog is an a$$hole for calling 40 x Mike Tyson’s after the morning we had. Well done men.
Mosey back to COT. 1 minute late.
MOLESKIN
Thanks Carb Load for asking me to Q my 49th time, great site with a lot of potential. Turns out we went to two parts of the “area” they haven’t covered yet. I guess it pays to not visit a site ahead of time and I also hate wet grass and fire ants. So no on-field action for me.
It was a great morning and thanks to everyone working hard. We covered ground with Transporter getting up over 4mi but everyone got at least 3. We kept it moving the whole time and we are all better for it.
Shout out to Sugar Daddy for jumping into this thing head on. Him and quite a few others lately (Surge comes to mind) are posting more than some of our regulars. SD is a respect and still out front whooping tail. Well done sir.
Great reminder to keep asking friends, family and strangers. Don’t back off. Tell them when you want to them to go, don’t ask when they are ready. Don’t make it a yes or no, make it a “I can’t do Tuesday but I can due Wednesday” position. #ABAC
Thank you Transporter for taking us out!
ANNOUNCEMENTS:
• Upcoming blood Drive that TB is leading on Oct 17th. Sign ups coming soon.
• Next Thursday, 2nd F happy hour starting at 730pm @ Lawson’s back pool
• Next Saturday, family friendly Olde Mecklenburg Brewing gathering. See Shop Dog for more details
10 guys at Commitment with a teaser of a local news guy getting some film of us for a video blog. Apparently chickens don’t like being on video as our resident chicken scurries over the boarder to Black Hawk. No Mashers so Turn Buckle joined us. FNG present so made sure to give the full DICCS at 6:29. 6:30 lets role.
WARM UP
Mosey around parking lot, towards the school, and back down to the circle for a game of would you rather. Would you rather……
Much to my surprise, two pax quickly spoke up and said they would rather do Merkins and Mountain Climbers.
Broken in to 5 sets of 10 Merkins and 20 Mountain Climbers. Variation of Merkins along the way.
Quick Jimmy Duggan round to catch my breath loosen up the Hammy’s. And were off.
THE THANG
Yo Yo Mosey to the bridge and back circling behind the 6 and returning to the bridge (thus the yo yo part).
Lunge Walk Bridge then Yo Yo mosey to Mill Bridge Pool and Back.
Squats at bottom of pool hill while one at a time takes turn backwards running up the hill and then doing squats in the parking lot. That was fun….lets do it some more. Head to the hill behind the playground for 5 sets of 5 burpees at bottom of hill, backwards run, and 10 squats up top…..Audible…Hill too wet.
Meet back in the Parking lot for Four Corner Suicides. On the out, 10 Merkins. On the back, Four count of Jump Lunge, Jump Squat, Jump Lunge, Jump Squat (thats 1). Do this 5 times. This proved to be a cardio killer for me. Shout out to Sprinkles and Tanyatine for killing it here.
Grab a parking spot and Inch Worm Dry Docks from curb to curb.
Recover with 50 overhead claps
Two lines for Indian Runs past the covered bridge to the first road (Gazelles struggled with where to go here).
Partner up for leap frogs. P1 Reverse Walking Lunges with P2 runs to mailbox. P1 then “leap frogs” and runs to next mailbox. Continue for about 1/4 mile. Return for the 6. Quick 10 count…nope, too slow lets go.
Grab a lifting rock for 11’s. 10 overhead press and 1 overhead hold. Down to 1 press and 10 holds. Had to stop halfway as my rock was rather large (thats what she said). Rocks up and mosey to Elementary School.
In a square, Slow mosey one side, fast mosey 2nd side, sprint third side, and recover/walk the last side of the square. We did this four times (apologies to those that actually believed me when I said we would only do it 3 times).
Back to the Rock Pile grabbing your same Rock for slow four count curls. We did 20, 15, another 15 (who knows, I just did it until it burned). Mad Dog giving me a hard time about my counting not matching my curling. Touche. I was worn out – that’s my excuse and I’m sticking to it.
Watch check, about 3 minutes to kill. Finish with 5 more curls, 15 tricep extensions. Another 15 ticep extensions followed by curb dips. How many curb dips? Well that’s a point of debate. In an effort to get a little Gazelle Clydesdale competition, I said we would go until the fastest guy got 50 dips or our slowest guy got 30 dips. Sprinkles hit 50 around the time I was at 35…looks like we are stopping.
Less than a Minute, lets Jail Break and return for the 6. Brick asks what a jail break is – “Imagine you broke out of jail and are running from the cops…Run that fast”. Brick “But I don’t want to run from the Cops, I’d rather just wait for them to catch me”. Haha, ok.
Everyone reached COT right before we turned over to 7:31…lets call it 7:30:58.
MOLE SKIN
ANNOUNCEMENTS
As it was created for, Cerberus hosted (12) men from all 3 Regions (Area 51, SOB, and Waxhaw) this morning. This 3 headed dog is so famous that we even had a Cherokee County (north of ATL) PAX join us . . . Welcome Lifeboat!
WARMUP
THANG #1
THANG #2
THANG #3
THANG #4
LAST THANG
MOLESKINE
ANNOUNCEMENTS
Prayer for Bypass’s 2.0 #4 who is on the way.
2 men wanted that extra 15 minutes of hard work today and joined YHC for a stroll around campus. DICCS
Warm Up
Mosey past HS around to bottom of street next to the track.
Imperial Walkers x 10 IC; Mountain Climbers x 10 IC, Plank Jacks x10 IC, Merkins x20 IC, Peter Parkers x10 IC, Merkins X 10
Thang
Rock Work:
Mosey to large HS Parking lot
Grab Lifting rock-run to first line with rock, 5 Thrusters, leave the rock, run back to start, take rock to next line, 10 thrusters, repeat to next line 15 thrusters, next line 20 thrusters, next line 25 thrusters
On the way back, same thing but with Curls
Intermssion-LBC x40 IC, V-ups x10 IC
Repeat-This time with presses, then burpees with rocks (rockies)-Only 5 each line with the burpees
Express work:
Mosey to poop path-plank work, 6 inches, etc.
T pace run up to the bench path-recover back
T pace run up to the end of the street-recover back
T pace run around the loop to the staircase
Continue back to path-Merkins x 20, Supines x 20, Merkins x 10, Supines x 20
One final sprint back up the hill, frog jump through the overhang, back to start-20 merkins while waiting
Moleskin
Can’t be hiding in the pack or dogging it when there is only three out there. The small group is a good test and in a way more mental than physical as it feels as if the other guys will definitely notice if you let up at all. The extra 15 minutes is always a bonus as well. Look, my take is that if you’re going to voluntarily wake up before 5, might as well get your money’s worth and head over early for the extra pain.
Premature must love the pain cause he has been a regular 60 minute man lately. Dude was killing it when he wasn’t telling me how sore his legs were from a week of tough Qs (I wasn’t listening anyway). Always pushing himself. Always without a shirt.
And Chicken Little seems to periodically (but not enough) like to get out of his comfort zone and venture out to the Swarm. Felt a little bad for him, not because of the workout but because with just the two of us, he had nobody else to talk to. But he tore up those hills as well.
Good day, no complaints and somehow managed a nice 4.5 mi. sweatfest
Announcements
See Impromptu