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.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the parking lot from the football fields to the front of the lot!
Warm-up: (5 Mins)
The Thang:
The Pax caught on to the theme of the 22 count in the warmup and QIC informed them of the reason he was all decked out in the real CAROLINA garb (not these pretenders an south of us)! A tribute and f3 send off to Vince Carter’s record setting 22 seasons in the NBA!! But what is also a nice trivia fact is that:: Vince Carter retiring means no more Dean Smith-coached players in NBA, a 55 year RUN!! Started with a tribute of Dean Smith’s infamous 4 Corners!!
Short Mosey to alcove and partnered up! 1 Partner does exercise while the Partner 2 runs to adjacent alcove and returns to tag partner 1 out!
Done!
MOLESKIN:
First Dromedary Q fellas and I want to thank my fellow PAX for allowing me to lead you fine gents today! The day was beautiful but the humidity was no joke, there was alot of chatter (UNC Haters) but I believe I converted a few to appreciate the history of the program and maybe Rockwell will like UNC just a tad bit more. Shoutout to Mater for 3 tough consecutive workouts in this humidity. Shoutout to my fellow Bushwood quarantine era regulars (Tanyatine, Big Ben, and Noonan) who have all consistently showed up and have each had the VQ’s post quarantine!! Thanks PAX for the hard work and effort today, it looked like a Wet T-Shirt contest that I want to “Un See” now!! Cheers to all!!
ANNOUNCEMENTS:
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey up the hill to the 5 Stones entrance and back to the river rock
Warm-up: (5 Mins)
Each PAX grabbed an appropriate lifting stone
The Thang:
Done!
MOLESKIN:
3rd Official Q in the books! I want to thank my fellow PAX for the continued encouragement and support! It has been far too long in-between my Q’s and I am more motivated now than ever to get back in. I saw lots of great work out there today. Despite the humidity and extra running, there was little chatter and lots of hard work being put in. Shout out to Speed Bump keeping up with the Big Boys as a newly crowned 2nd grader! His first morning of summer break spent with us, Awesome! Also Shout out to Drumstick for answering the call for todays workout, hope to see you out again soon. We had a few mashers as well, all in all it was a great start to the day!
ANNOUNCEMENTS:
VQ today and V Backblast, so bear with me. After getting beat up by Doughboy at Flash yesterday with a ton of mileage in the soup, the thought was to keep the running to a minimum and crush everything else. Had some good seat wall work ready to go….then more Pax kept rolling in hot, too many for the seat wall work.. Audible..Shout out to co site Q/DJ/TJ/Fiji for bringing the speaker and rocking us out. Let’s roll.
Warm Up: 18 each SSH, IW, Potato Pickers. 9 Shoulder tap merkins. Downward dog, upward dog. 9 each hand release merkins and BB sit ups.
Warm Up II: Welcome back One Star from the month at the beach for a little rock work, cause that’s his favorite. And because Bottlecap was putting on a gun show… for a tennis guy. Pick a lifting rock, not a running rock. When I said 20 of each, the groans were audible. Curls, Shoulder Press, Tri’s, Swinging lat raises.. Repeato. More groans. Mostly Big Ben as his shoulder is already causing him to lose money on the golf course.
The Thang: Mosey off campus to cul de sac. 18 Dry Docks, then at other end of cul de sac, 18 American Hammers. At start, 18 Merkins, 18 LBC’s at other end. Mary til 6 is in. Sidebar: random guy backing out of his driveway to go to work and see’s 20 dudes sweating in the street. Do I roll window down or no? Oh, I have to now, as this tall skinny guy is putting on the hard sell for me to join the group and skip work.. Then he said something derogatory about Pepsi. The guy sped off.. Probably not an FNG tomorrow.. Repeato. This was possibly my worst call of the day as there was no air.
Headed back to campus for a little wall work, laps, misc ab work. Good workout as there was plenty of complaining and sweating at the COT. I appreciate all of the support on my VQ from everyone today. I’m sure I’m missing some announcements, etc, but that’s all I got..
SSH, Arm Circles, Low Slow Squat, Merkin, Peter Parker. 1 min mosey out, and 1 min back with even amount of carioca (correctly spelled, no joke!).
Main theme was 45 seconds of an exercise doing AMRAP. At sound of the beep move on to the next exercise.
2 Rounds of 45s AMRAP:
– Superman (hold or pulse your call)
– Hollow body (aka Canoe?), essentially the opposite of superman
– Crab Cake
– Hip Thrust
– Side Plank left
– Side Plank right
With a heavy coupon, 3 Rounds of 45s AMRAP:
– Elf on the Shelf
– Thurster
– Bent Over Row
– LBC
BLIMPS – 2 rounds:
5 Burpies
10 Lunges
15 Imperial Storm Kicker (felt like we’re doing the can-can)
20 Merkin
25 Plank Jack
30 Squats
2 Rounds of 45s AMRAP:
– Step Up
– Single Leg RDL
– Heels to Heaven
(hold coupon on 2nd round – I forgot to mention that on 1st round one somehow 😉 )
Finished with COT and seeking Q’s for coming weeks. Interest is strong, so it looks like we’ll keep this one going. Personally I’m happy to have Post one day a week from the convenience of my garage.
This time of year really sucks with the change in weather (so humid). But keep posting and you’ll get used to it (is what I keep telling myself). And of course, get hydrated well ahead of the workout. It’ll suck less as our bodies adjust.
On the good news front, my morning newspaper (yes I am old school) reported progress in Covid treatments and evidence they’re reducing fatalities even in high risk groups (over 80, obese, diabetes, etc). There’s plenty of work still, but also serious progress underway. I hope that message gets out and helps people with their anxieties.
Speaking of anxiety. In college I took several journalism classes. An important lesson was that emotions sell more papers, and get more views, than boring old facts. And fear is one of the most powerful motivators.
Fear is getting way too much influence these days in leading our decisions and behavior. I have faith that we will get through all of these challenges, and that despite what the news would have us believe, things aren’t as bad as it seems. There is a lot more good news out there than bad. Unfortunately, good news doesn’t sell papers or get the views and clicks.
Keep that in mind the next time you hear the news, or just avoid it entirely.
Yesterday, as I sat there realizing that I had to Q Flash, hip and shoulders hurting from my self-induced whooping on Saturday, I realized that I just needed to run a bunch to avoid anything that could possibly injure myself more. Unfortunately, 14 people decided to show up for my running extravaganza. I am sure this was a surprise to the mere 1.8 miles we did on Saturday while lifting everything we could. It hurt so bad that Popeye flew me the bird the next day at the pool. So, will all warning presented upfront, we were off to the races.
The Thang
Mosey to the front of the middle school for some warm up.
Mosey to the path – Listen to everyone complain about me saying there wouldn’t be burpees
Wall sit till the six is finished – Waiting to die from the humidity
Triple T Nickel is Back
Damn this was a long journey so we mosied to the wall at the middle school for some more wall action
Mosey Back to the Start- Hopefully avoiding Heat Stroke
Sorry Guys for having to run. Looking forward to switching back to the 5:30 start in the future so that I don’t have to jet early. Have a great week.