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Speed Bump Ahead!

I was putting Speed Bump to bed last night around 7:30pm and he asked about the WOD for today.  I told him one hadn’t been posted yet but I would let him know in the morning.  About a half hour later I hear him calling my name from his room.  I went in to check on him and he had written down a full workout on a piece of paper in his bed in the dark with only the light from his alarm clock.  He said, “I have a workout for tomorrow and just because I’m a kid doesn’t mean I can’t make a hard workout”.  Enough said, this kid’s grit and determination is unreal.  Today was going to be his VQ.

The day started a little later than normal due to the rain but by 1pm the conditions were perfect.

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • Run .5 Mile
  • LBCs x 15
  • Flutters x 10 (2 is 1)
  • Heels to Heaven x 5
  • Imperial Walkers x 15 IC
  • Merkins x 10
  • Calf Stretch
  • Burpees x 5

The Thang:

  • “Mailbox to Mailbox”
  • Find a stretch of 5 Briarcrest mailboxes
  • Do exercises at start (first mailbox) and at the 4 mailboxes on the way out
  • Burpees x 5
  • Merkins x 5
  • Squats x 5
  • Air Presses x 5
  • Big Boy Knockouts x 5
  • Run back down to start and repeat with exercises x 10
  • Burpees x 10
  • Merkins x 10
  • Squats x 10
  • Air Presses x 10
  • Big Boy Knockouts x 10
  • Run back to start

Ab Web:

  • LBC x 5 / Heels to Heaven x 5
  • LBC x 10 / Heels to Heaven x 10
  • LBC x 15 / Heels to Heaven x 15
  • LBC x 20 / Heels to Heaven x 20
  • LBC x 25 / Heels to Heaven x 25
  • LBC x 30 / Heels to Heaven x 30
  • Run 150 yards out and back

New Exercise:

  • Burpee Knockouts x 25 (Burpee with two boxing punches after the jump up)
  • Run 150 yards out and back

Mailbox Suicides:

  • Run up 1 mailbox for Diamond Merkins x 10, run back to start
  • Run up 2 mailboxes for Diamond Merkins x 10, run back to start
  • Run up 3 mailboxes for Diamond Merkins x 10, run back to start
  • Run up 3 mailboxes for SSH x 15, run back to start
  • Run up 2 mailboxes for SSH x 15, run back to start
  • Run up 1 mailbox for SSH x 15, run back to start

Mosey .5 mile:

  • SSH x 15
  • Heels to Heaven x 15
  • LBCs x 15

Mosey .25 mile:

  • SSH x 15
  • Heels to Heaven x 15
  • LBCs x 15

Mosey .5 mile:

  • SSH x 15
  • Heels to Heaven x 15
  • LBCs x 15

Done!  Over 3 miles in the books.

Thanks to Speed Bump for taking us out today, cradle to grave


Great workout today.  I have to give it to Speed Bump.  When I was his 7 years old I would have never laid in bed at night dreaming up workouts or anything really.  This kid eats, sleeps, and dreams F3.  He led the workout from start to finish.  When it was evident there was a little extra time towards the end, he added an impromptu extra .25 mile loop with exercises, perfect audible.  Great job Speed Bump.

Some mumble chatter from Nails heard during the run heavy last portion of the workout, “this is like a Deadwood workout”.

I have a firm meeting via zoom every Monday and there is a LOT of joking about putting on the “COVID 19lbs”, “snack time”, and being bored, etc.  I get it and it’s funny.  However, this month plus has been a pretty incredible family time for me personally.  I’ve had to make adjustments with work.  Where my wife works has been completely shut down.  However, we’ve had family dinner EVERY night at the kitchen table.  With our old work schedules we would be lucky to have it once on the weekend.  We watch two different church sermons on Sunday.  We take multiple family walks every day. I have lunch with my wife every day.  I’m home to help the boys with their schoolwork and just be present.  I also get to workout with Speed Bump every morning and Orkin when the workouts are in the afternoon or if he’s up.  I’ve seen Nails commit to biking over to my house almost every morning to be accountable and it shows (he ran the last .5 mile today in a low six minute pace).  I’ll be happy when things start resuming for everyone but I will definitely miss the aspect of this slowdown that allowed me to have more time with my wife and family and bonding time with my boys.

During this time, I also see the Lawson guys committing to each other every morning.  The Southside Crest guys are adding new members and working out every day.  Brutus has started a 0.0 bootcamp.  Millbridge has guys committing to each other to workout in the mornings and afternoons.

Keep up the great work everyone.  There have probably been more meaningful moments and bonding with other PAX during the past month on this small organic scale than in a usual month and that says a lot for F3 Waxhaw.  By continuing what we have been doing it has undoubtedly had a trickledown effect among our M’s and our 2.0s.

Remember, you’re either going to come out of this current situation stronger or weaker spiritually, mentally, and physically.  The choice is YOURS.  Get after it!

Keep perspective in mind this week gents, you can do this.

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