I showed up to Q without a Weinke on my wrist to guide me and I screwed up the Warm-up (Appreciate the call-out by Deadwood). I did have a Weinke in my head but the fact that I have CRS came into play… Not only did I miss the first marker but it seems that when I said “let’s Mosey”, there were some PAX who didn’t hear me and got a little behind. We ended up together but I was nervous we may have to turn around and start over. Everyone caught up and so we went…
Warmorama
Burpee Ladder down the back of the MS sidewalk for a burpee ladder stopping at each light on the left for 1,2,….., 8 Burpees. Total of 36 Burpees. (If Bottle Cap had posted, we would have added a 9th stop but he didn’t so the PAX that posted got a reprieve. You’re Welcome…). What better way to warm the body up than to do 36 burpees from the start? So we circled up at the Shed and did Downward Dog, Calf Stretch L/R, Upward Dog, Jimmy Dugans C/L/R/C and Runner’s Stretch L/R.
Thang
Grab a lifting Rock and partner up (Or pair up with the person the Q assigned to you). Partner 1 runs to sidewalk by Softball field and back while partner 2 does Curls the first round, shoulder presses 2nd round, rows 3rd and Tricep Ext 4th. Return Rocks to their original place…
Mosey to Traffic circle between MS/HS for 7’s – Starting at top circle run down to bottom circle for 1 BBSU and return to top for 6 Diamond Merkins all the way up/down to 6 BBSUs/1 Diamond Merkin.
Mosey to 1st alcove on North Side of HS for MT/DK web from 1/4 up to 5/20. (The original plan was to go all the way to 10/40 but don’t Q what you can’t do…)
Mosey to front entrance of HS and find a bench for 25 dips, 20 Jump ups/Step Ups, 15 Derkins, 10 Reverse Plank Knee Ups, 5 Burpee Jump ups with Hot lap around drop off circle between each exercise. Rinse and Repeat for a second round.
Mosey to MS Admin parking lot for four corners. At each corner stop for 10 reps of called exercise. 1st we did American Hammers IC, 2nd Flutters IC, 3rd LSSq IC and ended with Walking Lunges 1=1.
AYG back to COT and done!
Kudos
Fuse Box getting into a new comfort zone with the more-mileage-longer workouts. (Keep pushing bro!). Pre-mature is drinking the Kool-Aid and getting faster every week (Caught him doing a pre-run). Good to see Deadwood back out with us after few days away with work commitments. Ice-9 posting regularly in his own region and showing us what it is to push beyond your limits. Dasher and Glidah displaying what hard work does to your love handles when you run the Waxhaw Express for 8 weeks (hint: they melt away). Rubbermaid (Respect!) out there with the Youngins and showing us that age is just a number.
Moleskin
First time Weinkeless Q. (Not that I didn’t have a Weinke but that I didn’t carry it on my wrist like usual). Tough for me to remember but I had it all worked out in my head before hand. Seems like I got it all in but in hind site, will print and carry with me in the future. I did have to call an audible due to the Impromptu PAX using the benches at the MS cafeteria but that is to be expected when 2 workouts share the same AO. We improvised, adapted and overcame. Glad to be asked to lead this workout. No mileage minimum but we hit just over 4 miles with those who picked up the Six logging 4.25 or more. We stayed together and had some mumble chatter about the second round of 25/20/15/10/5 but we all pushed through and finished.
Announcements
See BB for Impromptu
Rudy took us out
8 people showed up for Diesel
The Thang
Announcements
Prayers for Centerfold’s wife for a quick recovery from her surgery. Prayers for two fellow F3 members diagnosed with Covid-19
11 Men went back to school at The Floater. As one of the original Site Qs (along with Moneyball), I might be a little biased, but downtown Waxhaw is my favorite AO. Lots of unique options and the traffic scenery is much different than our typical AO.
WARMUP:
MAIN EVENT:
THE RECAP:
ANNOUNCEMENTS:
Prayer for Goodfella and his wife as they are back in hospital for more observation.
You know, there’s a saying that you’re either growing or dying. Basically you’re either pushing yourself to be better and staying just outside of your comfort zone or remaining stagnant just going through the motions of life. Well what better way to grow and get a little uncomfortable than to take center stage and lead a group of your peers. Oh and why not make it a VQ at an AO you’ve never posted at before! I will say I did cruise around campus on my mtn bike the morning before to connect what I had mapped out in my brain from google maps. Did you know you can draw and measure distance on a PC in google maps? Well you can… Anyway I arrived extra early after a couple PAX were already on site and the cars just kept pulling in right up until time to mosey. DICCS were given while the last vehicle parked with an extra reminder for distance and safety.
WARM UP
.25(ish)mi mosey around the massive school parking lot and circled up
Mobility stretch – up & downward dog, hip stretch, twist (lots of groans so mission accomplished)
Peter Parkers IC x 10 i think
Rock back merkins hold EA position x 5 (i do these selfishly because I LOL inside watching PAX try to figure it out)
THE THANG
Mosey to mini track for 1mi Build a Burpee – 6 total laps (unless you’re Tool Time and then double it)
All exercises 6 down to 1 rep
Corner 1 – merkins
Corner 2 – in and outs
Corner 3 – squats (will remember to add the jump next time)
Corner 4 – burpees
Mary until 6 is in –
Mosey down the sidewalk to go around the back of the school off road down around edge of woods toward baseball fields
Hard left through the grass and edge of woods and stop at gravel access Rd.
Out and back merkin Buffet
Start x 5 diamond
Light pole x 5 (players choice because i completely drew a blank)
Light pole x 5 wide
End x 5 reg
X 2 rounds
Mary until 6 is in –
Mosey back to COT – ab web 1 BB 4 flutters until time
MOLESKIN
Hot damn I had a great time at Dromedary this morning! My preparation paid off and I felt cool, calm and collected the whole time. So much, in fact, we ended up running nearly 3.5mi before time was up. Ooops… I swear Garmin told me we should end up around 2.5/.75 tops the day before. I guess that’s one way not to get invited back to Q. Dasher double check with Deadwood next time, would you?! I had tons of help and support throughout my weinke from Tool Time, Posse, Dasher, Premature, Fiji, Shop dog and others I’m sure I’m forgetting but you know who you are. 5:30am seems more like a dream at this point. We had 24 pax including 2 mashers and I saw many faces I hadn’t seen in a long time or finally got to connect a face with a name so that was awesome. Random fact but this is the second Wednesday in a row that I have been attacked by Carolina piss ants fire ants at the very end of the workout. Last week at Chiseled whilst doing shirtless burpees. Little spawn of satan nailed me twice right in the gut and then two separate attacks by bigger and angrier little SOBs on the lower calf and my right hand this morning. Still had my shirt on this time too if you’re thinking, “Serves you right Glidah… keep your clothes on already.” I can’t close out this BB without mentioning the local news caught wind that Goodfella was making an appearance for the first time in two weeks today and caught the whole thing on tape! Ok Fox news was doing a story and Goodfella was there but the two were not related. Something about COVID… I don’t know. He still rocked it out the whole time like he wasn’t sleep deprived and hadn’t missed a single workout. He closed us out with a great reminder of how important it is to always work hard and prepare for the battles of life. Not if, but when. And not physically but spiritually; mentally. Without faith in something greater than yourself you can’t navigate the storms of life. It left yet another confirmation that this group is a big deal and not an accident. We support, we encourage, we give, we love, we serve and we care about others first before ourselves. I am humbled and grateful to be a part of something so incredibly awesome. Dromedary I will be back!
ANNOUNCEMENTS
100 pax challenge – donate and get raffle tickets – win a pimped out recliner or take a store credit – Winning
Sign up for Q school if you haven’t already.
Pray for continued healing for Goodfella’s M, baby boy and family. God is good and has his arms wrapped around them tight.
There are more announcements that I am forgetting so please scroll to the bottom of the other BB’s that were posted earlier today because they probably remembered.
YHC took us out. Look to Him and remember to show others that He is at work in your life.
4 Pax out of 6 potential Pax showed for LRC today. Deadwood and Smithers did not make the start and were DQ’d from medal contention for LRC today. With about 5 mins before go time, 2 pax begin approaching the starting line. A request by BC was expected for LRC time trials, but a late entry of Ice9 appeared and instantly we knew that a 9:00/pace is out the window. So with that we take off on the standard 5 mile tour around Lawson. Along the way Deflated was sure to call out variation of exercises that hit the chest, shoulders, legs, and abs. We have now included the stretch for walking overhead/seal claps with a mix of picking cherries/dropping in the bucket to get the shoulders smoked. (pick ’em, pick ’em, pick ’em…..drop in the bucket).
On way back towards Poop Island Ice9 and BC exited back to their vehicles and Deflated and YHC completed the 5 mile finale.
Moleskin:
A call was put out Tuesday that Five Stones sites would need to be relocated this week due to a Day Camp there. (Insert Gif of me balling up the Winkie and throwing it in the trash). A quick decision to relocate to Cuthbertson (I mean we only use it for 5 workouts a week and multiple convergences, whats one more day). I struggled with what to do to keep it a gear bootcamp – something different that what is always done at Cutty. What’s a gear bootcamp you ask? Well its purposefully using gear to increase strength, while still getting the heart rate up through either running or cardio exercises.
I went to bed last night with a plan to do an Amrap. I woke up early and decided to throw it out (2nd workout I scrapped for those counting). Amrap’s have been done at Cuthbertson before. There isn’t enough rocks spaced out to do a good Amrap. So what to do….what to do. I decided to pull my first winkie out of the trash and give it my best go. It would require some rock running (which I hate), but its a better Chiseled Winkie (more lifting) than the Amrap I had planned. 90’s alternative playlist on…..lets go!
WARM UP
THE THANG
Mosey down the path and grab a rock from the rock pile about 3 lights in. Circle up for 30 curls (counted on my up just for Posse). Rocks down. Go grab another rock from the secondary rock pile closer to the fence/pond. Run with your second rock down to the double light/sidewalk jut off to softball fields. Circle up for 30 overhead tricep extensions (on my up). Rocks down. Repeat for 2 more rounds: 30 curls, 30 tricep extensions, with a run in between. Finish once you’ve completed 90 curls and 90 tri’s. Mary waiting on the 6 (Wrigley led Am Ham’s).
Round 2: 30 chest presses, run, and 10 staggered rock merkins. Repeat until you’ve completed 90 chest presses and 30 Rock Merkins. Mary for 6 (LBC’s and Gas Pumpers).
Round 3: 30 Overhead Presses, run, 30 Rows. Repeat 3 times for 90 and 90. Mary waiting on the 6 (Dough Boy led big boy sit ups)
Round 4: Partner Up. Partner 1 Lunge Walks about 20 yards (down sidewalk towards fields) and run backwards back up the hill. Partner 2 does Sumo Squats (or goblet squats if you prefer your rock in a different location). Repeat until everyone has completed both 3 times each.
Watch check – running out of time. Had planed to do Rounds 1-3 (just once, not three times) again back-to-back-to-back as a grand finale. Oh well.
Sent half the group towards the shed to redistribute rocks (that pile has been looking thin lately) while the other half went back to put there rocks back at the original location. Meet back up at your other rock to do 30 curls and put that rock up.
Some Pax got a little antsy being that there was only 1 minute left and started taking off to COT. I called everyone back. Ricky Bobby time checked me again being ever so concerned that we might be 1 minute late. “Its cool, I got this. I’m no Hooch”. Jailbreak to COT. Give it all you got. As I reached COT the watch said 6:45 (since I don’t have a seconds counter, I have no clue how long it had been 6:45….).
MOLESKIN
ANNOUNCEMENTS
3 Pax met at Poop Island today for a virtual Watchtower as Smithers flow was heavy bracelet was red and unable to join entire pax. Plan was to mix in pain stations and running through neighborhood. Soon after launch Deflated and YHC began to hear the labored breathing and what sounded like a wounded hippo moaning as we moseyed along. We look to our side and there is Smithers with a look of complete disgust as we just passed by an intersection without stopping to do an exercise. Normally this pax is like a new pup just floating around waiting to go, but today it looked as though he was completely defeated. Is it the extra hours he has put in at work, prep work for the new baby along the way, or was he nursing an injury? Either way, like a heavy anchor we dragged him along and completed the set out goal of 5 miles.
3 Pax ventured out for LRC for run that featured old/new side of Lawson, Cuthberston, and Champion Forest. Total mileage was 5.00.
Reduce the amount of running but keep the heart rates up with called Exercises. The goal of the bootcamp is to push each other to be better fit men and to get heart rates up while getting stronger. We hit just under 1.5 miles today but heart rates were in the zone…
Re-use a previous Weinke because it was just so awesome not to… I re-used a previous Weinke that I recently Q’ed for Clyent Dinner that I thought was a good way to get heart rates up without all the running and could incorporate the PAX in the MASH unit.
Recycle the previous Weinke and make it into something better than before… I tweaked it in a way that would not require any coupons due to limited or no availability of rock piles at the Watchtower AO.
PSA on Recycling: When a post consumer-plastic grocery bag is recycled (YES! they can and do get recycled, contrary to popular belief…), it is turned into another bag but not directly re-usable. It has to be cleaned and then re-melted into pellets. Those pellets are combined with virgin material and on the other end of the process become a different bag so….. Please bring your plastic grocery bags back to your grocery outlet and place them into the designated bin. Your children and your children’s children and their children’s children and etc. will thank you.
Warmorama:
Mosey from COT around front of school to bus lot and do 20 X Imperial Walkers then mosey to other side of bus lot for stretching, Calf Stretch L/R, Upward/Downward Dog, Jimmy Doogans C/L/R.
Thang:
Mosey to teacher’s lot on the upper side and do:
| Circuit 1 | Circuit 2 | Circuit 3 |
| 5 X Burp 6C IC | J.Lo IC | Burpee |
| 10 X Rev Plank Knee Ups | Superman | LSSq CC |
| 15 X BBSU CC | Sskaters | MT |
| 20 X Lunge | American H. | Flutters IC |
| 25 X Dry Dock CC | PJ | Sec Elbow Pl |
| Repeat X 2 | Repeat X 2 | Repeat X 2 |
Between each set we ran to the other side of the lot and back while the M.A.S.H. unit did various exercises with Coupons. Centerfold will have to fill in the blanks here. A lot of chatter from the PAX, (Mostly Posse), about the difficulty of the exercises and how awful they were and how we should change the order of the MT’s and LSSq. So I obliged (sort of) I added 5 LSSq but no reprieve was given on the 15 MT’s in the 3rd Circuit. Everyone cheered and decried about how happy they were that I added those 5 extra reps…. I had a little trouble counting today and, well, it worked out ok. (Only a few extra reps so not a huge deal)
After we were finished with the circuit, we had about 1:30 left so we took a short mosey around the perimeter of the COT lot and when completed time was up.
Today, we stayed together for the duration. No Clydesdales and no Gazelles. Just a bunch of hardworking men trying to be better. I hope everyone who posted at Watchtower today was pleased with their results. We all worked hard and finished. Way to push yourselves to be better/faster/stronger men!
We had an FNG today – Hospital Name = Jason Reynolds, From Athens, GA originally and is in the Forrestry Industry. Spent a lot of time travelling to South America pre-COVID and now can’t travel due to restrictions. He has a wife and 2 children and has lived in the area for 15 years. Welcome Bunyan! (Yellow-Jacket was a close second…)
Moleskin:
My, how we have grown in our little town. In just a little over a year that I have had the pleasure of being a part of this group, many new sites and extended workouts have been introduced and are going strong. If you want to Q a workout in Waxhaw, there are many AO’s and difficulty levels from which to choose. I always love being asked to Q as it is my pleasure to lead any one of the AO’s in our region. They each have their own degree of “something special”. The common denominator, though, is the group of men we have the pleasure of working out with on a daily basis.
Announcements:
Blood Drive from 9:00 AM to 1:00 PM on Thursday, July 23rd at Weddington UMC at corner of 84 and Providence Rd.. JUST SIGN UP SO FUSEBOX WILL STOP TALKING ABOUT IT ALREADY! (My self included)
Site Q School on Saturday, July 18th at Cuthbertson MS
Q School on Saturday, July 25th at Cuthbertson MS
100 PAX Challenge Raffle – See Centerfold for details and how to get tickets. $10 for 1 ticket, $25 for 3 tickets and etc…
YHC took us out – CTG