Love this site and always excited when I get a chance to lead. Back in the day when we first launched this site we stayed pretty close to the downtown area – then came the gazelles and we started to find new gems a bit further out. I wanted to pay tribute to the Glory Days. So I put $2.50 in the pay phone and placed a call across state lines to MoneyBall for some direction. “Man – you gotta stay close to downtown that’s where it all started – The Hill must happen, get that bridge involved and use the short wall for some work”. The plan was in motion.
Warm up – Mosey to Sweet Repeats – I heard rumblings ” are we headed to Lawson? Millbridge”. Nope – I wanted to bring our charity efforts into focus – Ray of Hope is housed in Sweat Repeats – make the connection so that when we do some of the planned activities (back pack give away and Xmas party help) everyone will know where to head. We circled up and did the normal warm ups in the parking lot –
SSH, Merkins, LSS, Plank Jacks dugan and demonstrated the Burpee with a Twist (on return jump 180 degrees)
The Thang – today’s theme would be 10, 15, 20 – reps – (paired with 2 exercises) I tend to use this cadence a bit on my Q’s. I do it because I am not a big fan of the “do 200 merkins…..3,000 squats.’ No way you can keep form for those amount of reps.
First stop Parking lot next to Sweet Repeats
Round 1 Broad Jump and Merkins – do 10 Broad Jumps & 10 Merkins, followed by 15 broad jumps and 15 merkins, followed by 20 broad jump and 20 merkins. – lap around the building
Round 2 – Bobby Hurley’s and Speed Skaters (10/15/20)
Mosey to short wall in town
Round 3 Dips and Declines – lap around the block
Round 4 Step Ups and SSH – Hot lap around the block
Mosey to Bridge
Round 5 Jump squat on one side of bridge and then Plank Jacks other side
Mosey to Wall across from church
Round 6 Donkey Kicks and Mountain Climbers (this was a shoulder smoker)
Mosey to KJH The Hill
Round 7 Burpee Twist and Plank Jacks – we made 10 and 15 – and only 1 trip up the hill.
Mosey to COT
All in all we covered about 2.4 miles – timing could have been better to do more hill work next time.
Shout out to Popeye – good to see him during the week – we did some running and he just pushes through even with a bad knee.
The LRC was strong this morning – Deflated had an extra hop in his step and was out in front with Smithers and Foundation.
Rockwell – aka “the silent assassin” – he doesn’t say much during the workouts – but he’s there at every turn leading the way.
Deadwood – i could sense a Q jack coming but it never came – he was out pushing the pace in front. well done.
Carbload – joining the shirtless gazelles – a site to see – but I only saw the bare-back as he was out in front. No thong gate here.
And Schnieder – we’re not the fastest in the group – we seem to have the same pace -so when I see Tom making moves to the front of the line I get going as well. Way to push me.
Prayers up to CarbLoad’s B-in-law – Cody – hit by car and having some surgeries today (back,,) – Schnieder’s friend – his wife Karen is going through chemo and the Big C.
Announcements:
Keep an eye out for workout site changes for tomorrow. Impromptu may be moving…
Spartan Race – still on?
We couldn’t use any gear so I decided to use the cinder blocks! 19 brave men came our for lots of heavy lifting and running (the bear crawl was for Doughboy). We also would like to welcome Big House to F3 Waxhaw! I do have to say, the workout looked a ton easier on paper than it was in reality. Based on the chatter, I didn’t make too many friends today.
The Warm Up – After diccs were given we did a quick mosey around Mt. Chiseled and a quick look at the location of the beatings to come. Took a quick mosey down to pick up cinder blocks for the guys who needed one. Warm up included:
We proceeded to Mt. Chiseled with our cinder blocks over head and did lunges and also what I call “Frankenstein” to the base of Mt. Chiseled.
The Thang – Partner up. Partner 1 does the exercise while partner 2 bear crawls up to the top of Mt. Chiseled and runs over to the other side to perform 10 Bomb Jacks. Run back over to the other side to relieve your partner. Partner 1 started with Burpie Press – 100 of them as a team! That hurts! The next exercise was 200 curls (might have to call an audible!) followed by 100 Rows – bent over or upright. Top that one off (arms now really hurting) with 100 Keddle Block Swings closing off the workout with the Chest Press with the blocks. After running out of time we circled up for our finish.
The Moleskine – That was a tough one but I appreciate Fuse giving me the opportunity to be able to lead such a great group of guys. All of you are really fantastic and I appreciate the support of all. We did have one FNG today and because he likes Ohio State, he was giving the name Big House. Welcome Big House.
Announcements – Fuse is looking for help at Five Stones Church for today, Thursday and Friday of this week. Please Contact Fuse Box for more information. Posse spoke about the Spartan Race this Saturday! 100 PAX Challenge – We still need more support – Let’s donate now! Tickets are being sold for a raffle to win a Lazy Boy Chair. Friday is graduation at CHS and it might impact the morning workout at Cutherbertson, be on the lookout.
Well it was time for Dromedary to take a field trip to Bushwood to check out the back 9 after the front was played yesterday. As I pulled into the parking lot 5 min till lift off one other car was there, would people show up? Did they remember the change from other announcements, only time will tell. As cars began rolling in and 6am hit it was time to start going.
Warm-Up:
The Thang:
Announcements:
Prayers:
Ok that title has been used before and probably like a thousand times. I couldn’t think of anything else. Please read on.
11 PAX this morning at The Maul.
Warm-up: Mosey lap around the lot with high knees and butt kicks thrown in. Circle up for: 10 MCs, 10 windmills, 10 merkins, 10 squats, all IC.
Rotate 90 degrees and face the hill. For 3 rounds, YHC calls cadence for burpees at the bottom and then everyone sprints to the top for 15 merkins OYO. Round 1 = regular burpees and regular merkins. Round 2 = one leg burpees (right leg) and diamond merkins, Round 3 = one leg burpees (left leg) and wide arm merkins.
Mosey over to the next hill located behind Jersey Mikes. Partner up, no touching please. P1 runs the hill while P2 does the exercise and flap jack. In total, do 50 CDDs, 100 squats, and 150 LBCs.
Mosey to the front of the shopping center. Karyoke one way to the first stop sign, 10 merkins, karaoke to the second stop sign, 10 merkins, run to the Target, 10 merkins, plank for the six.
Mosey to the church parking lot and grab a lifting rock. IC, 10 Romanian deadlifts, 10 squat thrusts, 10 curls. Run to the second speed bump for 10 seal merkins, and back. Repeat one time.
The mosey home was long so we broke it up with stops for Mary called by different PAX. YHC was smokes and Mic Check and Wingman pushed the pace home. With two minutes left, we did an abbreviated, a capella version of “Bring Sally Up, Bring Sally Down” and 5 burpees OYO.
Announcements: Be on the lookout for news of a pop-up 5k/10k June 18th to benefit local Foodbank. Kirby on Q.
Taking the liberty of posting a backblast; Slingshot laid down a solid Q, and if he lays down a solid backblast as well, then there will be one solid one, and this weak entry. Pretty sure I’ve seen multiple bb’s from some workouts in Waxhaw, so not unchartered waters.
Anyhoo, Slingshot gave a disclaimer, but no one heard him as the mumble chatter was already deafening. We did have one car honk to clear the lot as the pax was mustering. They were on a beeline for their morning shot of cholesterol and fat at Dunkin’ Donuts. Never, ever get in the way of a person and his/her donut(s).
Off the pax went after circling back for some pax who got out of his vehicle with no shoes on. Can’t remember his name, and in COT he couldn’t remember his own age. Mumblechatter was again overwhelming so I couldn’t discern his nickname amidst the cacophony. Also missing another pax in the list. We had 24, but I could only come up with 22. So, for the shoeless one and the other — #cobains
we did Jacob’s Ladder (aka 7’s) on some hill in Stonecroft. I ran into Geraldo & someone else during those and pert near went down. my comparatively low center of gravity (lots of gravity, at that) spared me
pax then ran to Hope OP for some running and rock work. Good find by Slingshot – we’ll be back there again soon. If Latin never lets us back on campus, that may be the next AO location for Hawk’s Nest. Knowing about 50 people that go there, including Sprockets, Spackler, Queen, among other pax — we might well get the “go ahead”.
then over to the bank for some people’s chair and then over to the launch lot. I’m a 5/3 certain that bank has been closed for 3-4 years.
Ye Olde Naked Moleskinné:
just random bullet-point observations
Other stuff happened, I’m sure. Sound off if so inclined.
Solid Q, Slingshot. Thanks for stepping up. IHOP on Q next week at the Nest.
About a month ago I saw the real Spartan was putting on a virtual race. After looking it over I said that’s pretty weak and our PAX can do one better than that. So, the wheels started spinning. First person I reached out to was our resident Spartan expert Kid Rock; his response was “I was thinking the same thing”. Here we are today.
Purpose:
Why Not! Let’s have some fun, break up the routine a little and continue blazing the trail for F3 Waxhaw.
The course will be 5k ish in total distance with 20 pain stations along the way. Keep in mind that the course will be mainly grass and trails (could be muddy so dress accordingly). We don’t want Moneyball complaining! 2.0 are welcome; however, I would recommend middle school and above or if you have a Speed Bump kid. Use your best judgment.
The course map and exercises were posted on GM. Everyone will find out details of pain stations when you get to each station (all are reasonable). Gotta be some element of surprise!
Each pain station will be marked with an orange cone and a sign/description of the exercise.
The course will have flags marking the way.
We get up every morning to do what? Get better, stronger, be with the boys and have fun! Joining the Convergence on Saturday will be a great opportunity to do all those things.
We are going to keep time in case we decide to do the event again in the fall and PAX want to compare old vs new time.
WHAT TO BRING
*Coupon
*Water
*Good attitude
*Wiliness to push yourself to be uncomfortable
Other important items
Parking at Rudy’s shed
Start time is 7:00, be there 15 minutes early for instructions and set up
Bring a chair for 2F
Stick around to help clean up the course
Bathrooms are locked
DONATIONS
Coffee – Provided by Shop Dog
Donuts – Provided by Blue Screen
Bottled Water – Provided Easy Button
Bananas – Provided Kid Rock
Big numbers for a Monday 24 in total- must have been the over indulgence of Father’s Day. It’s always good to have a seasoned Site-Q like Rockwell to make sure you’r ready to go. Big Shout out to Wedding Singer making a return trip from out West. He looks to be in shape so must be laying off the edibles and munchies….
DCCS (although I kind of missed the FNG – so note to keep on the look out)
Mosey to front of middle school to start – Standard SSH, Merkin, MTN Climb, Dougan, squat
Off to the line of buses – start at first bus and do 5 merkins – run to furthest bus and do 5 Bobby Hurleys. run back and forth reducing by one each way with the same sequence – 5 merkins at top and 5 BH’s at bottom.
Mosey to the middle school cafe tables: 15/20/25 – 3 exercises derkins,dips and step ups
Mosey to the parking spaces just past Rudy’s Poop Palace – everyone grab their own parking space. slide merkins at top of space, bear crawl side, slide merkins bottom of space, bear crawl other side – total of 3 laps around your space – this was tough on the shoulders.
Mosey to the circle by the football field. run down to the bottom circle 15 SSH – run past circle to benches and 15 pistol LBC’s — for 2 laps total.
Mosey on to HS lot and begin trail back to COT. Alternate at every light: 10 walking lunges and 5 hand release merkins.
on time at COT
Lots of semi-new faces and a strong showing for a monday after father’s day. Everyone pushed themselves today as the six was never far behind – so good work all around.
besides the long timers – and you know who you are – good work by some of the folks that I may not be all that familiar with: Wax, Tiny Teen, Baklava, Fruit Loops, Matar and Noonan – keep it up and keep showing up.
welcom Eli aka “Cookie” Eli does some underwater welding work so from Men of Honor – Cuba Gooding Jr’s name was “Cookie” -not half bad Pax – nice name
Announcements –
100 PAX challenge @8K
Keep eyes open for raffle of a super cool custom Lazy Boy – more to come
Impromptu Friday – monitoring CHS graduation via the airwaves to see if this will have an impact on our morning workout – if you hear anything let me know
Saturday – Spartan Race-
THE NBA IS BACK! Well almost. Celebrated this morning with a basketball-themed boot camp beatdown. Focus on Agility, Strength and Endurance, breaking the workout into four quarters. SPOILER ALERT: The Hornets don’t make the playoffs #theresalwaysnextyear
Warmup
First Quarter
OVERTIME
Moleskin