17 Pax for Flash this morning that began with the difficult task of counting off 1…2…1….2….1…2….3….1…2 This proceeded around the circle with some pax counting off 2x and being included in group 1 and 2. Oh boy are we in for a tough one today. Once we finalized the groups we covered DCCS and began our mosey. Leading group 2 we headed towards the High School Parking Lot. We stopped in front of the High School entrance for quick warmup. Looking around the group we for sure had the older/wiser silver fox group who knew how to work hard and sure put in the effort today.
Warmup:
Mosey to High School Parking Lot.
Thang:
Using the slightly shorter 4 corners the premise was run to called corner and back to start. Once back at start begin doing the called reverse WEBB 10/40…working down to 1 /4 of called exercise. When you return just jump in with given count of the group.
Begin mosey back to shovel flag. Along way stop at Middle School parking lot and do reverse WEBB of V Ups/Flutters. Mosey back to start with 0:30 sec spare.
Moleskin/Announcements:
Announcements:
So the Bratwurst plan had us down for a long run today at an “easy” pace. The goal was pretty simple, start at Nesbit, run through Walnut Creek, fly by Blackhawk, and turn around when we hit 521.
We started off as a group of 5 but Rubbermaid pulled a Legalized in the first half mile and moved to Commitment.
Hollywood and I settled into a pace that was quicker than we should have been moving but made it to 521 and back and a little over 8 miles
Dasher and Deadwood were smart and stuck to the goal pace and got in about 7.5 miles. Kuddos to them.
My goal for next week (besides taking a rest day) is to try and be better about staying in the training range for pace and trusting the process.
Walnut Creek is ridiculously hilly. Besides the one stretch by Blackhawk the ENTIRE run was either uphill or downhill. We have our next hill workout location figured out.
Great job to the guys who posted today.
Next Waxhaw Express day is Tuesday at 5:45am from Watchtower.
Got the call from Posse for the the Q at Homecoming and gladly accepted. Getting back into Q shape – means formulating a Wienke that can challenge all and take up the 60 minutes; without equipment needs some thought. Good news is with all the virtual Weinke’s that we published the last few months – there is some great material out there to steal from.
Showing was light when I got there – a few mashers and 5 total that would hit the homecoming workout- with 4 finishing – more on that later
3/4 mile mosey to get the blood flowing – Zin confessed to putting a dent is his Craft inventory and was a little crusty – so thought I would ease into it a bit.
The Thang
10 shoulder tap merkins>>>then 10 regular merkins
10 V-ups >>>>then 10 LBC’s
Repeato 3 times
To hill and back – the hill at the entrance
3 Burpees and 5 Big Bois at top
10 Mike Tysons and 15 Speed Skaters at the bottom
Repeato – 4 laps
*this is where we lost legalized to the mashers – no warning – just picked up like the Baltimore Colts in the middle of the night and left – apparently not a fan of the hill
The Pyramid
5 Burpees
10 Merkins
15 HR Merkins
20 Mountain Climbers
45 second plank
20 plank jacks
15 HR Merkins
10 Merkins
5 LBC
– not sure who created this but it is a beast. complaints were heard and I tried to switch it up – but basically
Repeato – 3 times
Back to the parking lot for 15’s(that turned out to be like 11’s or 8’s)
You know the drill
Suicide line touches for a minute – but man I think they moved back the lines in the parking lot. I remember 15’s and 13’s being completed pre Covid days.
We did 2 regular, 1 backwards, 1 side shuffle
Buzz – times up.
Smaller Group today which was pretty cool. Mumble chatter and the banter is awesome in a small group.
Zin – yes he was crusty/stale from the nite before; but no spilled Merlot; a few Q high jacking attempts and a lot of bitching about the lack of creativity— Good to hear complaints on the Weinke
Southern Tip – not sure how he does it with mostly just 1 F3 workout a week – was strong on the hill and runs -not a fan of the Pryamid but completed it. Led on the line touches
Blue Screen – Long distances may not be he favorite – but he can move on the short distances – was a killer on the line touches. Not a fan of the Hill portion and was doing some politicking to change it up –
Legalized – what can I say – excellent at the warmup — but in his defense he’s been pulling a long stretch of 2AM’s trying to hit a code release –
We still covered 3.4 miles and the social distancing was followed. We all kept to our own sweat piles.
Lots of good work and blessed have Q’d today
100Pax Challenge
Keep Thoms family in your prayers
2 Qsource programs – after Asylum and After Impromptu
Coffateria at the Target lot
Our new pandemic protocols require us to split up into groups 10 or less. Which means the Q1 has the pleasure uneasyness of sharing his Winkie ahead of time with another man Q2. All these feelings started to overcome me earlier in the week when JWoww reached out asking what I had in mind. Would it be long enough? Would it be hard enough? Would he laugh when he saw it? What if he was expecting 4 and I only gave him 3.0 (miles)? Ok, enough double entendres.
I arrive early to see a group of gazelles heading out. Damn it, did I screw up the start time? Nope, they are off to 521 with a circle back from Rubbermaid – wait what? 521? What the hell?! Get the music going (and start catching hell from Rubbermaid…checks group me….and still catching hell from Rubbermaid). See JWoww and inform him that I have audibled the exercise for the second time (first time to make it harder, second time to adjust it slightly softer easier but still harder that originally planned.) JWoww asks what I was planning to do as the warm up as it looked to him I was going straight into exercises…oh no, there is a warm up, yup that’s it. Turnbuckle walks up out of nowhere already sweaty and breathing hard. “TB, where the hell did you come from?”. “Oh, I’ve already got 1.5 miles in this morning. Had planned to do three before joining you guys” – TB. Well ok then, good job. Other pax started sprinkling in, but it was apparent as we got closer and closer to start that we wouldn’t hit the 10 pax needed to split. JWoww reluctantly put his phone away and I gave the DICCS1010 speech. Off we go.
WARM UP
Run to school and Yo-Yo back to the 6 until everyone is at the school. Circle up for deconstructed burpees (along with audible groans from Popeye – he may have done a few of these with me during our quarantine workouts). 10 Squats, 10 Merkins, 10 In/outs, and 10 Bobby Hurleys. I then passed it to my left to Rubbermaid for 9 each. Around we went 8, 7, 6. We get to 5 and TB attempts to pass it on to Popeye. Oh no. I stopped that idea right in its tracks. TB – do 5, and he did. Quite well I might add. With 9 in the group we got down to 2 and then I asked everyone to do one final burpee on there own to close us out.
THE THANG
Mosey towards school entrance for a slight modification (two times apparently if you refer to earlier in the BB) of progressive 4 corners (5 corners for JWoww cause he’s fast). At Corner 1 do 10 Baryshnikov right leg and 10 Baryshnikov left leg (yes I had to google how to spell his name). For those wondering, that is a front lunge, then hop into a back lunge keeping one foot planted (so not a Mary Catherine). Once Corner 1 is done run to Corner 2 and repeat. Run back to Corner 1 again for Baryshnikov’s then out to Corner 3. Keep that pace doing the exercise at the next corner and then again at the starting point (corner 1). Everyone got in 4 corners except JWoww. He was so far ahead I told him to do Corner 5, but I saved him the long run back.
Mosey to bus lot and line up on the curb for Suicides (I hate this name, isn’t there a better name for this?). At the curb do 10 T Merkins. At the different points to 10 In/Outs. The 4 points were the 3 basketball goals and the light at the end of the parking lot. JWoww once again killing it so I made him do an extra.
Quick recovery lap around the parking lot and find your sweat pile again for another suicide. This time with 20 T Delts on the curb and 10 superman’s on the out. T Delt is the bottom half of a T Merkin. Lay on the ground, hands out and pinch shoulder blades together. This one got the rear delts burning…mission accomplished.
Mosey to Rock Pile and grab lifting rock.
Meet on the curb. Rubbermaid reminds me we have less than 2 minutes (yes I know, I have a watch too). With only 1.5 gazelles in our midst, I had to reassign Gazelles today. I had the Clydesdales sprint back to Cot with about a 5 second head start. If Rudy, JWoww, Rubbermaid, or myself caught anyone, we all had 10 burpees to do. It came down to me and Chainsaw. I was on his heels the entire time and let off the gas as Cot was in site because I was beat and didn’t want to do burpees he found an extra gear to beat me.
MOLESKIN
ANNOUNCEMENTS
20+ Pax attended my Virtual Virgin Q for a sunny and warm beatdown. First came out to a Q in January and realized it was about time for me to step up (h/t to MightyMite for his recruiting skills). Full body beatdown until 7:30 on the dot. Was it as good for you as it was for me?
Warmup
The Thang
Moleskin
Tips for the first Q:
7 PAX returned to Gloom and the official site for #Kevlar. We started with a quick lap around the short track adjacent to the parking lot the circled up on the grass for COP.
COP:
Stair Work We took a half a lap around the church, moving over to the stairs and partner up. Partner 1 runs up the stairs and back while Partner 2 performs called exercise, then flapjack.
Hill Suicide We jogged over tot he parking lot and lined up abreast. Run to the first median and back; second median and back, to the road and back, perform 10 merkins each time you return to the start.
Dora 1, 2, 3 Moving to upper lot, we returned to our partners Partner 1 sprints across the the parking lot to the first island on the left while Partner 2 performs called exercise.
Mary:
Return to the launch point with a few minutes left for some Mary.
Moleskinny:
Announcements:
6 Men posted at Cerberus this morning for the first edition post quarantine. Lots of pent up energy. Solid disclaimer with the new inclusion to not touch anyone or touch anything that someone else touched. Seemed legally binding to me.
Mosey over to the Mattress Firm which at 5:30 AM had as many cars in the lot as they do on their busiest days. #MoneyLaunderingScheme. SSH, IW’s, Mountain Climbers, Merkins, and Shoulder taps.
Run to a hill – 10 merkins at top, 1o burpees at bottom – three times
Some dips and walking lunges while the six came in.
Run to another hill – The enhanced triple nickel – with multiplier. 5 Jump Squats at top, 5 Monkey Humpers at bottom. Multiply reps by the round – 10, 15, 20 , and 25 counts. Lots of compliments from the PAX on this set. Then do some Mary.
Run to another hill – 10 wide arm merkins at top, 10 6-inch plank jacks at the bottom – three times. Then Mary.
Run to the parking deck for some stairs. Enhanced triple nickel. 5 dragon flags at the top, 5 donkey kicks at the bottom. Multiply reps by round.
A few 8-count body-builders while we waited on the 6.
Run back to cars.
Moleskine:
First time back on the Q docket in a while and a great group of guys out there to lead. Transporter started off crushing it but then his internal temperature hit 150 degrees with the gloves and sweatshirt so that slowed him down. McGee wore his “tough guy, I fell off a Mountain Bike and tore this shirt” shirt. Snowflake was all business as usual with the non-stop motor. Apparently this was a much harder workout for Fredo than neighborhood walks with the dog. And Taco stand walked a tight rope of wanteding to throw up most of the workout. But he kept it under control.
Thanks to McGee for the takeout.
-Alf
Swarm meets Waxhaw Express
Was a little concerned when I put it out that the first part of Swarm would be a 2.5 mile run on who would attend. We got a couple takers in Goodfella and Rubbermaid, great to have you guys join us. Pretty sure Rubbermaid has already run a couple more times today. Goodfella was hangin strong for the first mile then I heard some rumbling of that’s enough at this pace.
I’ve heard a few people mention this over the last couple weeks about how this weekly virtual race has brought a group of people together to push ourselves and each other beyond our comfort level and accomplish things we wouldn’t have thought possible. We have more to accomplish so keep it up. It’s great to be able to share this with my F3 brothers. Wolverine, thank you (I think) for helping set the tone and tricking us into new heights.
Cryo and compression boots didn’t help recovery for Deadwood, he went out in typical DW fashion. Pretty sure he led the group at the mile mark then around the 1.75 mark he hit the wall.
Gladah the sprinter has some distance speed to him. Next week will be the big test as we have a 5 mile run.
To our hurt Easy Button and our lone wolf Hollywood, we missed you guys. Hollywood, based on your time you could have used the group push. EB take care of that calf.
Can’t forget to call out Gerber for be our 3.1 mile runner while the rest of us ran 2.5 miles. He had an 18 sec PR and didn’t have his pacer speedbump with him. Can’t slow down now because you need to run 6 next week while the rest of us do 5 miles. 😉
After we got a chance to catch our breath and compare times, we had more work to do. Grumbles came from the Pax as some were ready for coffee and donuts. We stayed in the HS parking lot did some curls, shoulder press, triceps, and ab work. In between sets we ran across the parking lot and back. Started heading back and stopped at Rudy’s for a donkey kick/shoulder press web. We got in over 5 miles today for each person. Great work everyone!
Gerber – 3.1 mile run
5/15 – 6:10 pace 19:09 race time (PR 18 sec)
4/25 – 6:16 pace 19:27 race time
Wolverine – 2 mile run (not on our team)
5/15 – 6:10 pace 15:26 race time (different course)
4/25 – 6:05 pace 15:15
Bottlecap – 2 mile run
5/15 – 6:14 pace 15:39 race time (PR 6 sec)
4/15 – 6:17 pace 15:45 race time
Hollywood – 2 mile run (Lone wolf)
5/15 – 6:17 pace 15:49 race time
4/25 – 6:10 pace 15:32
Easy Button – 2 mile run
5/15 – IR
4/25 – 6:36 pace 16:37 race time
Glidah – 2 mile run
5/15 – 6:30 pace 16:25 race time (PR 12 sec)
4/25 – 6:36 pace 16:37 race time
Dasher – 2 mile run
5/15 – 6:32 pace 16:25 race time (PR 36 sec)
4/25 – 6:47 pace 17:01 race time
Deadwood – 2 mile run
5/15 – 6:44 pace 16:53 race time
4/25 – 6:37 pace 16:33 race time
F3 real-deal workouts are back. 10 posted and YHC was inclined to give a disclaimer regarding personal safety, modification per one’s own volition, and throwing down some work. Hops was last in and the QIC was forced to cut his calf-rolling short. 0530 and time to go.
Mosey out from Amelie’s and through Jack In the Box parking lot. Out the gate, YHC nearly went down, not due to tripping over anything while running, rather, something not quite working right in the left ankle. Held it together and stayed upright. That was weird. No bother the rest of the time. Stretching may have been helpful here. Continue mosey across 51. Right on 51 to WF lot.
COP
SSH x 10 IC
10 Burpees OYO
IW x 10 IC
5 Burpees OYO
MC x 10 IC
Peter Parker x 10 IC
5 Burpees OYO
Flutter x 50 IC
5 Burpees OYO
Mosey North on 51 to the Panera/Bonefish/Solar Nails plaza. Triple Nickel with Heels to Heaven and Hand-Release Burpees. Mary/Plank series.
Mosey down Little Ave to McMahon Dr. Rock Pile. Grab a lifting rock.
10 curl/10 tri extensions/10 Thrusters. Repeat x 2
Mosey down Little. Left into CCHS campus to Stairwell 1 of Tartarus. Chair Plank.
AYG to Stairwell 2. Up to level 4. 10 Wide arm Merkin/10 Carolina Dry Docks. AYG to Stairwell 1 and down to ground level. Mary. AYG to Stairwell 3. Up to level 4. 10 Diamond Merkin/10 Dry Docks. AYG to Stairwell 1 and down to ground level. Plank-o-rama: RLH/LLH/Hip Slappers, Pretty Boy Floyd Mayweather Rib Shots, Alternating Shoulder Taps x 10/6 inches/RLH/LLH.
AYG up Stairwell 1 and back down. Mosey over to the Chipotle cut-through and across 51 to launch lot. Finish off with some Mary and Plank stuff.
COT
Moleskin
Man, I missed Centurion. Moreso the pax than the AO, though it is, arguably, the best A51 AO. Been using the campus for OTB workouts since the plague hit. Hadn’t seen many of the pax until today. Great to be back out and doing official F3 workouts.
As previously noted, Hops showed up at the bell. He still pulled out the roller for the calf. Also had some brand new shoes on. Always nice to get some new kicks and run a little faster. Just like when you were a kid. Runstopper is staying put for a change. M is serving lunch and dinner. Not a bad gig. Snuka didn’t skip a beat. That old guy is fast as ever. Great to see neighbors Uncle Phil and Deputy Dog. YHC did not recognize DD. Had been a while. Apologies for calling him #RawDawg when asking for a 10-count. He didn’t respond. Point Break and Clover seem to have gotten into even better shape during the plague lockdown. Margo forgot the shovel flag, but, at least he showed. Continued to #refusenik the SSH, but YHC has seen him actually do some in the recent past. Thunder Road pushed hard. Chelms did not post. Missed him.
Again, great to be back out. We need this. Isolation is a dangerous place for human beings. Keep posting. Check on your neighbors, friends, people you think may be in need. Give back however you can. We also need this. A lot of people are in a bad place right now. Unemployment is around 20%. People are holed up in small spaces trying to teach kids and find work. Lastly, keep spreading the word about F3. Now is a prime example of when someone needs a men’s group to workout, fellowship with, and, get some 3F as well. Gyms are closed and flour is about sold out. That’s a lot of cookies going down gullets.
T-claps to Uncle Phil for the takeout prayer. See you guys soon.
Happy to be back with an official re-opening of Impromptu. With my running mate Akbar at the ready we worked on a plan to keep our groups below the 10 Pax limit. Plan was to keep two distinct workout areas; Middle School Campus and the High School Campus. We constructed a Wienke that was similar for each site, but also provided some personalization by each Q.
Warm-up
Mosey/SSH/LSS/Merking/6 -plank jacks/Abe Vigoda
The Thang
A Starfish 6 location and back event
Run to the 1st location and do prescribed exercises at 3 rep counts – 15,20, 25. Choice of: Donkey Kicks, Knee Slaps Merkin, Step UPs, Bobby Hurley’s, bear crawl, Derkins
Run back to start via an Indian Run and do 5 Burpees at Start
Rinse and Repeat at 5 other locations around the middle school campus
Started most series with the knee slap to get the heart rate going
Indian Run was a COVID challenge – the line could get pretty long and or wide
The small group setting seems to work out well and encourages everyone to do the work together
Observations:
Zin overslept for Swarm – so he was leading the efforts on runs
Chainsaw has been reborn – down a ton of weight after making some healthier eating choices and boy has his speed improved.
Shopdog new and improved = was a sprinter today – showing that he belongs in Swarm. He was always sneaky fast; but now with reduced weight he’s not sneaky – just fast
Cobbler was searching for Rudy’s Poop Palace at the DCCS and joined us after taking care of business
Gronk – the little guy – good and fast out of the gate. Maybe he thought we were playing cops and robbers and he was the robber trying not to be caught?
Tonya Tee – call me deaf or my hearing aid wasn’t working – dude got after it. hope he comes out more often.
Lots to think about these days.. but it’s the F3 Juice that’s been getting me through this valley of lost personal connection. Staying connected via Groupme, Slack, Zoom was a great bridge to the in person bonds that we create each time we converge and workout.
It’s just the start of the new normal – but in reality we never left and doing our work in “batches” versus the entire lot.
100 PAX Challenge – goal is to raise $10K in pretty quick time frame so we can have an impact in our local community. Reach out to me, Ray, Smithers and Dancing Bear (if he ever shows up to a workout)
-Premature in the house with a cash pledge yesterday – I’m washing the money now.
3 workouts tomorrow – commitment, homecoming and blackhawk