It was a great morning to be with the boys as always, hopefully I was able to create a caloric deficit to provide the ability to fully enjoy a great Thanksgiving meal with family and friends! See the below for the details.
Merkins 20 IC
IW
SSH
Mosey to the rocks
40 Merkins on your own
Partner up
Grab a “Proper Lifting Rock” (one that requires the necessitation of utilizing two hands to handle)
30 dry docks for a shoulder warm up
200 push press with rock while partner runs to light until completion of 200 reps
200 curls with rock while partner runs
50 LBCs
50 Dead Cockroaches
30 Merkins OYO
200 Tricep Extensions with rock while partner runs
200 Bent Over Rows with rock while partner runs
30 Merkins OYO
Put rocks back and mosey to the cars
50 LBCs
30 Merkins
25 Dead Cockroaches
30 Merkins
Everyone worked out hard and had some great time catching up and hearing about great Thanksgiving stories of years past and what this year has to come. I hope everyone has a great Thanksgiving and travels safely!
Gear day at Gumby. Tweeted and Slacked to tell Pax to bring 2 or more large cans. All but one (no names, Geraldo) got the message. Madison and Arena had the manliest man-sized cans. Grave Dancer had regular sized, but brought three, so I can’t pick on him. Anyway, we ran the Swiss Standard Tabata routine with best of The Who. Good time.
Devo: Throughout the bible, we see that God wants us to be grateful (Col 3:17, Phil 4:6, 1 Chron 16:34). Like a muscle, you can work on gratitude and it becomes stronger. Take time to “exercise” your gratitude, and teach your kids (example: gratitude tree).
Vinyasa – 1X slow to take time to de-kink, then 3X OYO to warm up
The Main Thang:
LEFT: Lizard 45s
Hammy stretch 45s With your cans for support!
Lizard Quad 45s
REPEATO RIGHT
Vinyasa 1X OYO
Meet in Table Top
Cat/Cow X5
LEFT: Bird dog/Cheetah 5X
Side Split 45s
Twist Side Hip 45s
REPEATO RIGHT
Vinyasa 1X OYO
Grab your cans and: Squat down for:
Malasana 60s
Vinyasa 1X OYO
Step back into Pigeon:
LEFT 60s
REPEATO RIGHT 60s
Seated twist 30s L, 30s R
Prone shoulder flip 45s (L/R)
Cross shoulders 45s (L+R)
Neck stretch 45s (L+R)
Vinyasa 1X OYO
Back down to six:
Single knee hug 45s (L/R)
Supine twist 45s (L/R)
Dead pigeon 45s (L/R)
Happy baby 45s
Shoulder across chest 45s (L/R)
TIME!
Announcements
Moleskin
Great to have Paper Jam back. Pokey has been shipped to Florida for the winter, so we can look forward to having PJ and some other “don’t mind the drive” SOB Pax join us for recovery and stretching until things warm back up outside and Pokey returns.
Thanks for bringing food to donate. YHC dropped the cans (felt like ~ 60# KB worth) at the Second Harvest food drive bin at the Wells Fargo branch on Matthews/Mint Hill Rd. As we remember to be grateful (see Devo above), it’s a great time of year to share the wealth, and love on our neighbors. Volunteer, donate or both. Teach your kids that that’s just what we do as Christians.
AYE!
-Swiss Miss
19 Pax posted this morning to a possible Frack rebirth. It was no surprise that an F3 advocate like myself showed up with a FNG. As expected we didn’t cover much ground but none the less everyone put in some work.
Warm Up: A quick mosey to circle up for SSH x 20, Burpees x 10, IW x 20, Merking x 15, Peter Parkers x 15.
The Workout:
Partner work with 1 person running around track and other performing Merkins (combined 300).
1 person bear crawling across football field and sprinting back and other performing Squats (combined 500).
Partners grabbed a rock/cinder block.
Partner work with 1 person running with friend over head while other partner did 2 burpees and chased. Flap jack until we went down and back twice.
Partner work with 1 person sprinting down and back and other performing tricep pushups (combined 300).
Ab work mixed in during the workout.
Moleskin:
Welcome FNG’s Garbage Plate and Fric. It’s always a privilege to lead this awesome group. Shout out to Goodfella for getting back to F3. There are still a few spots open for the SOB F3 Christmas party on 11/30 at PDS club house starting at 7pm with Hickory Tavern catering. $25 per person. Bottle Cap is collecting business and winter attire for church in the streets. Prayers for Johnny Utah’s wife that is struggling with back issues.
This summer, I saw the movie “Bohemian Rhapsody” was coming in November. I knew immediately I was going to make a workout of it. Saw others across the Nation do similar tributes. They may have a great playlist, but they don’t have what I have – too much time to think about theme & choreography. Debate is still out whether it’s a curse or blessing.
Pre-Warm Up
Flash Gordon Theme (2:58)
Why no one else has thought about playing this as the Intro to a Flash workout, I’ll never know.
#ProTip – for those music-infused workouts, playing an intro song prior to the start ensures your Bluetooth connection is solid. Can also use it to set the tone for the workout.
Last line of the song is especially apropos: “Flash! Flash, I love you! But we only have 14 hours 45 minutes to save the Earth!”
Warm Up
Don’t Stop Me Now (3:29)
Mosey to just past the yellow poles and plank it up. To preserve Big10’s #ShortestMosey, we plank about 10 feet beyond his spot.
Disclaimer given that bordered on chastisement for poor decision making ability, when better AO’s (for today) exist just beyond these limits of space & time.
Various sprinter stretches as I explain we are going to race to the 3rd light pole. Stay in the same order you arrive and plank up shoulder to shoulder. That third light is a bit of a blinker, so I even left a giant cone in the middle of the sidewalk with a light on top of it. Reminded me of the Luxor.
Winner Winner Chicken Dinner belonged to Mr. Bawk Ba Gawk; (full 11 minute clip = http://www.adultswim.com/videos/the-brak-show/bawk-ba-gawk/) dude continues to get faster! Chicken Little goes to the back of the line to find his best friend/partner. #2 goes to next to last in line, & so on. There must have been a good deal of sandbagging, because I won with One Star.
Partner 1 grabs a rock while Partner 2 does SSH until everyone gets in.
Set the rock down on the sidewalk, and mosey to the side of the school. Balls to the Wall until everyone gets in.
The Thang
We Will Rock You (2:01)
3 count wall claps on the chorus; v1 = donkey kicks; v2 = Bobby Hurleys; v3 = Mike Tysons; v4 (guitar solo) = donkey kicks
Short song, but packed a quick cardio wallop here.
As I was explaining what to do prior to the song, One Star says, “If this is Bohemian Rhapsody, so help me…” Quick to pick up the theme, but not everyone’s favorites made it on to the playlist.
Hammer to Fall (3:40)
Starting from the cafeteria, make the loop to Transporter’s Office, back up the sidewalk to where our rocks/cone/Luxor light are waiting. At each light, 10 American Hammers. Some Pax struggle to get 2=1, while Zinfandel sees lights that aren’t on the route. No worries, Zin; beats the alternative.
Don’t Try Suicide (3:52)
Reunited with rocks & partners, P1 lunge walks back to yellow poles with rock overhead; P2 runs to poles and back to P1 and flapjack.
If you finish before others, do a back to back rock pass.
During one of the rounds, Zin shouts to his best friend Lt. Rubbermaid, “Let’s hurry up & get this done so we can get to the back to back thingy!” I *THINK* he was trying to be sarcastic, but his tone was too gleeful to tell.
You’re My Best Friend (3:52) & Somebody to Love (4:56)
In the parking lot, P1 runs clockwise with the rock overhead. P2 runs counterclockwise. When they meet, 10 Big Boy Situps, passing the rock back & forth with legs interlocked. Flapjack. It is #ManTouchMonday, Pax, right?
While I am Switzerland on the topic of #MTM, I do notice several Pax doth protest too much for these types of exercises. I am a stick poker, FWIW. Especially since the Pax couldn’t outright choose their best friend, I hope this provided new opportunities to explore their relationships.
Dragon Attack (4:25)
Line up at the far end of the parking lot. P1 does Imperial Triceps Walkers with the rock while P2 Bear Crawls beside him. Go the length of the parking lot, swapping at least once, up to as many times as needed. Must stay together.
As I was demonstrating the ITW, I couldn’t help feeling a bit like Freddie himself, strutting on stage at Wembly. You should try it, in private, while playing your favorite Queen song.
In an unlikely pairing, I see Doughboy & Longhorn making quick work of this. But WAAAYY out in front is Foundation / Old MacDonald. Foundation seemed to have a new found fondness for the bear; I don’t think he allowed the Respectable Farmer a turn on the asphalt. I am a bit of a matchmaker; can I introduce you to Doughboy?
Being my partner is painful enough, but to do it while I Q is the worst. One Star takes the rock first, but my hands are full with speaker & phone. I can’t bear crawl, so I just do a really hunched over walk to look like I’m doing it. I offer to swap about halfway through. He takes my stuff & runs it to the end of the parking lot where we are headed anyway. Then comes back for his real bear crawls. Don’t know why I didn’t think of that. I’m not the sharpest spoon in the knife drawer.
Stone Cold Crazy (2:21)
Facing your best friend, side shuffle with the rock down the sidewalk. At each light, do 11 squats, handing the rock back and forth at the synchronized low point of each squat. Be sure to flapjack positions to give both IT bands a boost. Put your rock back when finished.
Still trying to get these stupid rocks back to their home. How can I make this more socially awkward? #NailedIt
A couple thought that the Luxor light was a #DeadwoodTribute, with his headlamp becoming Fuse’s Towelly equivalent companion of late.
Tie Your Mother Down (3:45)
Run back to sidewalk where we did the wall work. Xerox exclaims breathlessly that NOW we’re getting to the good stuff of Queen. Really? I love the song, too, but now wonder what kind of things he does on those MFP’s. #MakingCopies
Seven Seas of Rhye (2:47)
There’s a non-symmetrical midpoint of this sidewalk that has a short piece to the building. Huge crowd, so use the partner concept to split them evenly. The faster partner goes to the longest length of sidewalk; slower partner gets shorter side. Doing 7’s. Here at the midpoint, Scorpion Dry Docks. Run backwards to the ends of the sidewalk and do Bomb Jacks.
Pax seemed to struggle only doing a 1 legged exercise at each round. Thanks to Popeye for clarifying – left leg in one round, right leg in the next round.
Have to cut this short to make sure we get back in time for the finale.
Headlong (4:33)
Back at the magical Luxor light. Best friends run together back to the parking lot. At each light, do a bropee. Bropee = face each other to do a burpee, on the jump at the end, do a jumping high five with your BF.
Saw this progression in most every pair: 1st light = awkward; 2nd light = starting to get it; 3rd light = buddy cop movie
As Pax start circling up in the parking lot, a little confusion. Some believe we’re done. Some believe we need to knock out a quick Mary before we’re done. Old MacDonald is the first to offer Freddie Mercuries while we wait for the 6. “I wouldn’t do that, if I were you.” Can’t get more foreshadowy than that.
Bicycle Race (3:01)
On your six, with feet at 45º, arms out at 45º also. When “Bicycle” or “Bike” is said, do a Freddy Mercury (2=1). Return to this banana pose while waiting. Neither feet nor arms will touch the ground during the song.
Why do 6 minutes of Mary, when you can just get on your bike & ride?!? At the midpoint, during the bike bells, I offered up Flutters to pass the time. Several took me up on it. #PassingGear Noticed others drop out of the race entirely. #FatBottomGirls
And we finish right on the minute, as Ignition runs in, as #ChampionsOfTheWorld.
Judging by the immediate comparisons to Rockwell’s Thunderstruck, this seems to have been a crowd pleaser.
Moleskin
Foundation #QWhispered me for this Flash gig with only 3 days notice. That’s easily 94 days shorter than my customary Q notification. And I don’t know how I feel about being #QWhispered to when I invented the concept. I even said no as soon as he asked. But I can’t outrun the guy. And he’s running next to me until I say yes. Short of a Big10 rollout, I’m stuck. Fine. Let’s bring out Uncle Posse’s Good Time Razz-a-ma-tazz Sweating to the Oldies Whirligig, and see what flies.
I’m not going to thank him for letting me Q, as I think we can all agree that was a poor choice from the beginning. We all just made the best of it. I forgive you. Let’s not let this happen again.
Announcements
No workouts in the WUC for Thanksgiving, so head to one of these 3 places instead of fartsacking:
Perfect time to meet up with other brothers in other regions. Strongly suggest clown car to these sites to enhance the 2nd F.
Another convergence happens this Saturday, 11/24. Commitment shuts down to converge with Outland (1409 Wesley Chapel Rd, Indian Trail, NC 28079). Start time = 0700. Even though there will only be 3 EUC’s present on Saturday, those who show are good guys. Still a great location with acres of fun.
Fuse is upset that Hooch & I are not gratuitous self-promoters for recently being on a Round Table podcast about job networking & recruiting. If you don’t regularly listen, the Round Table podcasts (typically) come out on Fridays. They cover one F3 related topic each time – wide variations. Then, on Mondays, in the same spot, there is a 43 Feet podcast. This is Dark Helmet & Dredd talking about leadership principles and culture components of F3 (which, in a leaderless group of leaders, has some fascinating underlying premises). If you use an Apple device, search for F3 Nation in the podcasts thingy. If you tend to enjoy using more brain cells with your Droid, then download the free Soundcloud app & search for F3 Nation. It will look VERY similar to this: https://soundcloud.com/f3nation
I believe the joy of every Q is figuring out what kind of different exercise will bring out the complaints within the group or absolutely silence everyone because what you call out is either excruciating or crazy. The goal is to find something hard enough that it pushes us all but not crazy enough that you quit trying. The goal today was to see how many miles we could put in without getting told we run too much while finding ways to bring a smile or grimes out of the PAX. My trusty analog watch said it was time and we were off the explore the Wesley Chapel venue.
Let’s MOSEY:
We started with a warmup run along the normal path around the AO until we reached the island of curbs. Plank walk the length of the island and then Al Gore until the six finished.
We then ran to the Target parking lot and circled up for some exercises.
Insufficient Running has occurred so we ran to the side of Target and performed Burpees until Bread Bowl performed five himself
Run along the path to the corner and perform squats until Breadbowl performed 5 squats
Run back around to the Target parking lot. On a side note, Bread Bowl accused me of lying when I said we would stay in the Target Parking lot. He simply didn’t realize we would be leaving and returning along with some extra pain stations along the journey.
The Thang-
COT
The PAX completed 2.6 miles while forging through a tough Bear Crawl and and a lot of should workout. No one quit so we will have to kick it up a notch next time.
Announcements
20 showed up for a runner’s ‘heavy’ workout, is that an oxymoron?
Warm-up:
Disclaimer given, although the crowd was too rowdy to listen/care. Nothing a few burpees couldn’t fix. Moseyed around the perimeter of the AO, stopping for 5 burpees at each speed of the 4 speed bumps. COP for LSS x15 IC, IW x15 IC, 5 burpees, merkins x15 IC, and plankorama. Continue mosey on inside of parking lot with one more stop for 5 burpees and stumble upon a circle of gear.
The Thang:
12 stations of gear laid out in a circle. Instructions given to perform 20 reps of the exercise then run to one of four stops and complete more work there, then back to the circle moving on the the next piece of gear in a clockwise motion. Continue to cycle through the 12 stations with 4 stops for the remainder of the hour. YHC called it a deformed starfish but it was appropriately renamed the Iron Peacock which couldn’t be more accurate.
Gear stations were:
1 Battle rope
2 45 lb KB 2H swings
3 Sandbag rows
4 35 lb plate OH press
5 Sandbag squats
6 35 lb DB curls
7 Sandbag good mornings
8 35 lb KB alternating 1H swings
9 Sandbag clean and press
10 35 lb plate front raises
11 Sandbag ground to shoulder
12 Sandbag lunges
Stops were:
Crosswalk closest to 51 at NW corner of AO: 20 merkins/20 monkey humpers
Hotbox: 20 dips/20 derkins
Playground: 10 Pull-ups/20 knee ups
Baseball field: 20 CDDs/20 jump squats
2 minutes of mary before regrouping, lugging gear back to launch and 5 more burpees.
Moleskin:
It’s always fun to Q on Saturdays, especially at Rock Zero where things kick off at 7am (or 6am if you are Hoover or Geraldo and want to ruck for an hour beforehand – props to you guys). Also, no pressure to hurry up to get home and the kids ready for school/ready for work, a full hour of workout which is great especially for workouts like this, and coffeeteria afterwards to shoot the breeze with everybody. The cast of characters is always a wild card, too, and this was no exception with a full 20 count of men getting after it in ideal weather. What was even more impressive was nearly all 20 made it to Starbucks. Great to see Mermaid got his better looking brother Slow Roll to make the trek down south for another beatdown. No one had more fun than Gummy (just ask him), don’t think I’ve seen someone smile so much during a workout. Who knew that omitting SSHs had such an effect? Hammer was the only PAX with no gloves, don’t think he wears them all winter. Horsehead and Boondog earned their waffles this morning. Iron Horse and BLC are beasts if they were 25, crazy they are over double that. Jet fuel and Hopper made it look easy. Dora at a bootcamp? Yep as long as there is something heavy to lift. Floor slapper was early. Ductwork’s attendance at Fast Twitch is showing as he is getting fast. Boerewors loved the sandbags. Marge was flying around the site out there. Turkey Leg doesn’t have an off switch, still fresh off the vagabond craziness a week ago. McGee is slow and out of shape so it’s a good thing he is doing WAMRAP on the regular. All in all, a solid group of grisly veterans put in some serious work. Although I get pegged as a runner, I enjoy the gear/weight workout as much as anyone and we still got in 3-4 miles.
Thanks to Mcgee for the takeout, it was the least he could do after peddling WAMRAP more than a handful of times throughout the morning. What’s WAMRAP you ask? Wednesday morning at Viva Chicken at Waverly, 5:30 start. A route with exercises will be given and it is the ultimate you v you workout as you do as many reps as possible. You won’t find a better way to get after it and push yourself on a Wednesday.
Thanks to Hoover and Flipper for not only the opportunity to lead, but also the plentiful gear they contributed.
Announcements:
A51 Christmas party Dec 1 – @ Seaboard with Brown Bag catering
Keep Hannibal’s family in your prayers, his father recently passed away
Convergence at Cerberus on 11/23 for a Tuck led beatdown
A lucky (or unlucky) 13 posted in the gloom at Covenant Day School for this week’s episode of SkunkWorks. A quick observation by Tweetsie that YHC wasn’t waiting in the parking lot with a kettlebell lead some to speculate on the many dangers that may await. YHC proved to be a brief master of suspense when I led everyone across the parking lot to let the madness ensue. A quick disclaimer for the veteran pax and then we were off.
The Thang:
Warm-up:
SSH x 50, Two-handed swing x 30
IW x 20, Two-handed swing x 30
Plank up – mt climbers x 20, Peter Parkers x 10, and Parker Peters x 10, Two-handed swing x 30
Circuit 1:
Goblet Squat, Merkin, Sumo Deadlift, Two-handed Swing
x 20, x 15, x 10, x 5
Circuit 2: (single sided)
Snatch, Reverse lunge, Lawnmower (reverse grip), cleans
x 10 each side, x7 each side, x 5 each side, x 3 each side
Circuit 3:
Curls, Upright row, Overhead Extension, double OH press
X 20, x15, x 10, x 5
Burnout:
40 Two-handed swings, 10 OH presses and 10 Tricep Extensions
30 Two-handed swings, 10 squats and 10 good mornings
20 Two-handed swings, 10 curls and 10 up-right rows
10 Two-handed swings
Moleskine:
If you’ve ever been to a Meathead or Diamondhead (Metro) workout that I’ve Q’d, you’ll recognize the format. Lots of reps designed to burn out the muscles. The only good news is that the rep counts are descending. If the pax did all of their reps then they would have finished 240 swings, 60 curls, 60 up-right rows, 60 squats, 60 deadlifts, 60 OH presses, and 60 tricep extensions. Plus 50 merkins, 50 snatches, 50 lawnmowers, 50 lunges … well you get the point.
As for the pax it was a solid effort. Mumble chatter died off after the first 10 minutes of the workout and YHC had tunes going the whole time. This was a 0.0 workout which is a change-up from the Skunkworks that I remember but some pax felt it necessary to squeeze in a pre-run this morning, so they got to count some mileage at least.
Smokey left at exactly 0615. He didn’t even stick around for COT. Maybe he was hoping not to get credit for the beatdown or he had somewhere more important to be …
Stone Cold said he won’t be washing his hair today after that workout. YHC is betting that’s a regular excuse.
Solid effort this morning by the pax. Thanks to Tulip and Funky Cold for the chance to lead.
Announcements:
Thanks to Chin Music for the take-out.
19 sweet potatoes got mashed Bagpipe.
From Vine American Kitchen we strode to Conlan’s Circle for a standard warm-up – jacks, walkers, ‘mericans, mountain climbers and low-slow squats.
Constigan Park Starfish
Partner up. (Odd numbers, but we’ve got enough injured guys we worked it out.)
Strength exercises on the outer corners, return to center for cardio exercise. Exit the same lane you came in and rotate clockwise to next corner. Repeat until you hit all four corners. After the fourth corner, return to center and continue doing the cardio exercise until the six is in. (Don’t stand around.)
R1 – Partner slap ‘mericans & mountain climbers
R2 – Patty cake sit up & hip slappers
R3 – plank & jump/step-overs & step-ups
R4 – rotating side plank & Freddy Mercury
Partner Wars
Boxing drill
Square up. Each pax tries to tap his opponents shoulder and knees. 1 minute
Plank War
From plank, each pax tries to tap the top of his opponent’s hands while not being tagged.
10 burpees
Little baby jog back to base
‘Merican / LBC descending ladder
10 ‘mericans, 10 LBC
9 ‘mericans, 9 LBC
all the way down to 1 ‘merican & 1 LBC
10 burpees
Donzo.
Turkey ‘skin.
Great to see so many vets and new pax. For those of you heading into your first winter – keep posting. It’s never that cold for long. Buy a pair of running tights, a few long sleeve shirts and decent gloves. You’ll be fine. Winter is when we tend to eat too much and stay indoors too long.
Wild Turkey’s Recipe Sweet Potato Cranberry Pecan Casserole Recipe. Make this on Thursday and wow the in-laws.
Ingredients
4 – 5 sweet potatoes
1 can of cranberry sauce
bag of pecans
.5 cup brown sugar
5 oz condensed milk
half stick of butter
pinch of salt
Directions
Peel and karate chop the sweeties into the size of gravel. Dump into slow cooker.
Mix the condensed milk, salt and brown sugar. Pour over the potatoes.
Open the cranberry and smear over the top of the potatoes.
Top with pecans.
Chop butter and intersperse amongst the nuts.
Set the cooker to low cook for 5 – 6 hours.
If you’re sassy top with cinnamon and/or nutmeg. Enjoy!
8 men made it to South Charlotte Middle School for this week’s edition of Base Camp. YHC was on Q and promised a low(ish) mileage beatdown. YHC kept it simple but effective. So after a brief disclaimer and setting up some tunes, here’s how it went.
Tha Thang:
Run around the parking lot, Circle up x25: SSH, IW, Merkins,
Hold plank for a 10 count, then High knees (in place) x 25, butt kickers (in place) x 25
Mt. Climbers, Peter Parkers and one more loop around the parking lot
5 SLOW burpees (pause at each place in the movement and make the movements slow)
Partner up find someone you know well:
P1 runs the loop, P2 does the exercise
— or —
P1 holds plank, P2 does exercise x 20
Exercises:
Reverse Lunges
High knees
Carolina Dry Docks
Squats
Shoulder Taps
Merkins
LBCs
SLOW Flutter Kicks
Butt Kickers
SLOW Burpees
Mt. Climbers
Freddie Mercury
Reverse Lunges
High knees
Carolina Dry Docks
Squats
Shoulder Taps
Merkins
Outsourced Mary and a plank for the last 20 seconds
Naked Moleskine:
YHC wanted to hit the football field for this workout but with all the rain we had last week, it was probably a muddy mess. So YHC opted for the parking lot. 7 of us started in the lot and Floor-Slapper dropped in during our warmup. Both he and Sardine proceeded to ask when the warmup would be over and the workout would begin. This was while they were catching their breath from the “warmup”.
YHC offered a little choice for the pax, since I was told this was a moderate workout. The optional plank was thrown in for anyone on injury who didn’t need to run as much. There might have been a pax who took the option but most preferred to run.
Welcome to FNG Bunny Ranch (Goonie was stuck on it). Hope to see him in the gloom again soon.
Announcements:
Christmas Party – Next Friday
Joe Davis Run – March
Metro – Turkey Drive: $20 or donate a turkey to CMR
Thanks to Insomniac for the take-out.
5 pax joined me for my first Ignition Q which turned out to be pretty good except for one casualty. Knowing that only the elite choose Ignition, I was a bit intimidated to lead the Pax but the Q juice helped me through it and the fact that Bottle Cap finally slowed down. To quote the Ignition man himself, Hollywood, “We are so badass we don’t need a back blast” – well here you go anyway.
Warmup:
Pretty long Mosey around the school – Circle up
Lets Mosey:
The Thang:
Head out towards the stop light at the top of Money Ball hill. Hooked a right up the grassy/half dirt/filled with ruts and rocks hill. Slowed for all pax and lit the way with my trusty headlamp. Money Ball’s body language led me to believe he was not happy with the detour up the hill but once he saw the light he was good to go.
We crossed Cuthberson Rd and headed down the dark Waynewood Dr.
Every other house:
My directions were cloudy, Bottle Cap wanted extra credit and did both exercises at the first house. Nope, one at each house…alternate. I wanted to clock miles. Once he was clear on the directions we were off to the races! BC led the way all morning.
All pax pushed and at the intersection we caught BC. – Turn around and mosey back to the first house.
Every other house – All the way to the end of Waynewood Dr.
Triple Nickel:
On the third round, someone said is this it, oh yeah we are done. BC, “I thought we were doing a nickel”… sorry, 2 more guys!! Thanks, BC, a real pal. Finished the nickel
During the TN, Chunder injured his knee but being the young man that he is thought it would be wise to run it off. Here he comes up the hill half skipping…we all told him almost in unison to stop and Marry or head back. He took our advice and did some Marry and Merkins as he walked in an attempt to keep up…the dude is a worker!
We started Paula Abduls to stick with Chunder. We continued the 5 burpee/40 jabs back and forth, light pole to light pole. Finally, MB made a great observation, “Hey Chunder, we are about 2 miles away, you might want to just head straight back”. He did. We continued to the stop light at Cuthberson Rd.
I was gassed and asked BC to call the next exercise. SUPERMANS! Following along like good Pax, we all were face down flailing around IC. Chunder limped in and we moseyed to the last intersection where we would make a left and arrive at the stop light.
With Chunder gaining on us, Halfback called flutters, for no one was going to do the superman’s again until a few potholes were found. Let’s just say, the road is rough and grinding on the pavement with thin shorts is like polishing a peach with 20 grit sandpaper.
Chunder now ahead of us, we approached the light. Safely crossing the street we headed slowly back down the eroded mess of a hill. Now named “Sprained Ankle”
At this point, I reminded Chunder that he had 4 minutes to get back… The energetic pax started running and his injured leg looked as if he had it strapped to a board. It flew out to the side with each step, it was kinda funny.
As we approached we heard the cry of Posses theme music. Ignition doesn’t Marry (much), MB – “suicides” We got in two and rolled up the COT.
The pax pushed very hard today, nice work! We cut up a bit but killed it all morning. Thanks for giving me the opportunity to lead you guys. We clocked 5.65 miles, nice work!
Announcements:
To come in Posses BB – HA