VolunTold to run a Paradise City workout

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Sunday evening @Emeril  sent a text out to determine if he should go to Paradise City or Downtown Train Monday morning.

Text went like this:

Emeril-  Who has the Q at PC tomorrow?
Spreadsheet pic comes thru.  4/29/19 Emeril/Midget
Dawgpound: “Well lookie here”
Midget:  “Nice…Emeril…Let’s kill them”
Emeril: “Bullshit”
Dawgpound:  “I’m getting excited, I’ll go ahead and save it. Would love to have a Midget and Emeril Q”

FNGs: GrubHub

Warm Up: On the jog.  Good Mornings, Fire Hydrant, SSH, Imperial Walkers, Burpees

The Workout: 11’s on the hill by b-ball courts

Start with 10 hand release merkins
Indian run two groups to top of the hill
1 Squat
Keep going
Continued with occasional breaks for Burpees, Wide Grip Merkins, Homer to Marge,

Mary: Pigeon, Runners Pose, LBC’s, Clam Shells

Announcements: Southwake Dad’s workout Saturday. @Bernie and @Brony have the Q

@Yogurt continues sprint workouts after PC

T-Claps (Recognition): Cowboy for setting up the CPR class.  Gumby for completing 8k

Prayer: Crablegs, can’t recall if there were others.

Shitter Quitter

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It looked like there was going to be a Dumbo sighting at PC this morning. He drove Pablo to EC and as soon as he stopped the car he made his way to the Port a John. I think he finally ran under a 9 minute mile on the way to the John. He said to start EC without him. So we did. When YHC got back from EC Dumbo’s Truck was gone. Pablo was looking nervous for his ride just left him. Good thing 187 was there to provide Pablo a ride home. Apparently Dumbo’s Easter dinner did not sit well with him. Or maybe it was the Indian food from Friday. I hope to see Dumbo back out in the gloom soon. We don’t like seeing #shitterquitters.

EC: Slide Rule, Cowboy, Buford, Dawgpound, Emeril, 187, UTI, Aquaman, Pablo, Lipstick, Bernie, ShamWow
Yogurt Ramp Work EC: Yogurt, UTI, Lipstick, ShamWow!
Vests: Breach (breath taker), Foghorn (The biggest vest I’ve ever seen)
Warm Up:

Jogged to the bottom of the ramp and circled up.
I read somewhere that Burpees are the best warm up exercise.  Gets multiple joints going and is a very dynamic exercise.

5 Burpees
Fazio Arm Circles Forward and Backward
4 Burpees
Deep Squats
3 Burpees
Hairy Rockettes
2 Burpees
1 Burpee

The Workout:

The thang started with a count off. We had 21. Not a good number to be divided by either 3, 4 or 5. We formed four Indian Run groups. I had an idea of an Indian Run Indian Run. All I can say it didn’t work out. It was supposed to be two Indian runs passing each other in an Indian run format. sigh. I also had a dream about an Absolution BTTW. Did not attempt today. Maybe a future workout.

We started in the Indian Run Indian Run. At the basketball court 5 Burpees. At the corner 5 Burpees, 10 Superman Merkins (I was trying to get a bit of back in there with the merkins). At the dumpster 5 Burpees, 10 Superman Merkins, 15 Squats and 20 LBCs at the bottom of the ramp.

We completed two laps of the Indian Run work. Then we jogged to the tennis courts for some old fashion elevens. Though we didn’t make it through the elevens. Got halfway.

One side did Carolina Dry Docks. The other side Absolution with a pushup. This was a fun cadence count to call. Seemed like Pax was not that familiar with Absolution so instead of a count it was more instructional count. Started with 10 absolutions and worked down to 5. Started with 1 CDD and worked up to 6, but you don’t do 6 you do ten.

Mary:

Some Yoga Stretching:
Chair Pose
Chair Pose with a twist
Sun Salutation flow into an upward dog
Repeat above to the other side
Downward Dog
Pigeon Pose
Repeat Pigeon Pose to opposite side
Downward Dog
Runners Pose
Repeat Runners pose to the opposite side
Have a Nice Day

Announcements:

Safety class Thursday. Bring 9 volt batteries and smoke detectors for donations.

T-Claps (Recognition):

Buford for working hard getting back out here. He could take it easy and post once a week, but has been consistently posting 3 to 4 times a week. Great job on working on recovery from surgery.

Prayer:

Moby’s Dad (I haven’t heard an update in a bit)
Shreddeer
All unspoken prayers

Engagement Party

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YHC arrived at his typical time for EC. No other cars in parking lot, no light vest of Pikachu. YHC thought it was going to be a solo EC today. About 0512 Lipstick and Yogurt pulled in. We 3 started out and picked up Pikachu at the light at 55. Nevertheless a very light EC today at Paradise City where the EC number is typically around 10. When we returned the parking lot still appeared empty buy the numbers picked up as we neared the 0545 start time. One FNG present, disclaimer given, all HC’s present and accounted for, and we were off.

EC: Yogurt, Lipstick, Pikachu, Skidmark

FNG: Steamboat

Warm Up: No thanks, no time.
The Workout: Was this completely different than our usual bootcamp, no. But YHC felt it was different in the targeted area. Pax focused a lot on strengthening their core. Lots of engagements today, even more first dates. The workout was simple in theory. Run for 2 minutes, exercises for 2 minutes, rinse and repeat. Started off in the mosey for 2 minutes then:

Station 1: Plank hold, Chill cut, Right arm up, left arm.

Run for 2 minutes

Station 2: Side glute raise Right, hold and do 10 runner leg drives, Switch to left. Rinse and repeat until 2 minutes up.

I hope you get the idea now.

Station 3: Single leg squats at the wall, Steps ups. Yep for 2 minutes

Station 4: Hold squat and do Side Shuffle right. After 10 do 1 burpee. Then 10 left, 1 burpee. 2 minutes

Station 5. Side plank hold, side plank crunches.

Switched to Indian Runs to get the Pax together. Yep Indian runs for 2 minutes.

Repeat the whole thing again with some variations. Added some arm forward and leg up plank holds. One set of erkins, derkins, and dips.

Q’s goal was to get the pace around 9:00 mm. Final average on Q’s Garmin 8:58 mm

Mary: As if we didn’t do enough core we did some pickle pounders, Peter Parkers, Imperial Walkers, Hillbillies.

Announcements: Nothing new.
T-Claps (Recognition):
Prayer: Spanx Father in Law, Katniss coworkers, crablegs, hopefully no significant damage to the area of some storms last night.

Gotta Catch Them All

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EC: Emeril, Yogurt, UTI, Skidmark, Midget, Pablo, Warbucks, Full House, Crosby, Cowboy, Shamwow, Aquaman, Dawgpound

After Workout Sprints with Yogurt: Yogurt, Pablo, Midget, Emeril, UTI, Warbucks, Aquaman, Katniss, Shamwow

Warm Up:

Circled Up for some nice Side Straddle Hops.

Then we counted off by fours creating five teams of four and one team of three. The teams would be doing Indian Runs for the rest of the warm up and the workout.

Indian Run up to the Ticket Office. Did YHC favorite Good Mornings. It was a beautiful morning already and the good mornings just made it better.

Indian Run to the corner. Did some Hairy Rockettes to stretch out those legs.

Indian Run to the basketball court to do the Sir Fazio Arm Circles along with squats.

Indian Run to the start of the workout.

The Workout:

Stack Em up Indian Run Suicides:

The Stack:
5 Burpees
10 Hand Release Merkins
20 Monkey Humpers
30 LBCs
Stairs / 5 Burpees
2 Trips Hop up Right Foot
2 Trips Hop up Left Foot
2 Trips Hop up Both Feet

Once everyone finish we played the first game of Gotta Catch Them All. — Thank you Cowboy for the initial idea.

The team that finished last in the Indian Run Suicides had zero burpees to do. The chaser team did 10 burpees. Every other team did 5 Burpees. The goal was to Indian Run from the bottom of the ramp around to the basketball court. When the chaser caught you 5 burpees each.

The Teams:

Team Mew: (chasers)

Lucky Charms
UTI
Aquaman
Shamwow

Team Squirtle:

M4L
Pablo
Glass Jaw
Warbucks

Team Togepi:

Pac Man
Pumpkin Spice
Short Pole
Emeril

Team Ditto:

Yogurt
Cowboy
Spanx
Wiggle

Team Koffing:

Buford
Crosby
Skidmark
Particle Board

Team Slowpoke:

Dawgpound
Full House
Katnis

It looks like team Koffing made it without being caught. Team Ditto was caught at the very end.  Excellent job guys.

Mary:

Circled up for the following.
Squatter’s Pyramid
Squat Pulses with Lunges — I asked the pax for friendly numbers.  I got no number lower then an

Announcements:

See Facebook and Slack

T-Claps (Recognition):

Warbucks — Cooper Ridge 10K 47:06  Pace of 7:32.  Great job!!!!

Prayer:

Crablegs and his trial opportunity tomorrow
Shredder and his recovery
All Pax that where not there but want to be out with us.

Proud Mary

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Good group of 10 Pax posted at Paradise City on a windy chilly morning and having to battle a VQ at Downtown Train. From what I hear the VQ was quality and the Pax were plentiful. No garbage smell this morning so we were ready to roll. No FNG’s.

3 for EC: ShamWow! Pikachu, Skidmark

Warm Up: Lots of mumble chatter as we started to Mosey so YHC perscribed 10 burpees and then 1 more for Pikachu mocking the 10 burpees. Mosey around the complex doing SSH, Fozio Arm circles, morrocan nightclubs, merkins.
The Workout: Pax mosey to the tunnel and partner up.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did People’s chair and partner 2 runs the long greenway. Switch.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did LBC’s and partner 2 runs the long greenway. Switch.

Partner 1 Balls to the wall and partner 2 runs the short greenway. Switch. Then partner 1 did People’s chair and partner 2 runs the long greenway. Switch.

Finish with an Indian Run around the complex.

Mary: Easy finish to an easy workout. Pax stayed in plank position for 8 minutes. Along the way Pickle Pounders, Plank Jacks, Mountain Climbers, Side Plank crunches both sides, Catalina Wine Mixer, 25 merkins, R arm up, left arm up, r arm forward w/ L leg back, L arm forward, w/ R leg back, more pickle pounders, and finish with 5 burpees.

Announcements: Nothing new noted. Please be on the lookout for Pikachu’s post.

Prayer: Crablegs, Shredder, Ax with an E, Crosby, and those on injured reserve.

Paradise City Cactus

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EC: Dumbo, Pablo, 187, Yogurt, Pikachu, Skidmark, CHiPs, Lipstick, Cowboy, Full House, Maybelline

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 10 FWD and 10 BWD, 5 Burpees OYO and Michael Phelps

The Workout:

Parking Lot – Merkin Shuffel @ 3 count

Jog  to bottom of Ting Climb and Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

At the tunnel – partnered up:

partner 1 runs to end of short path and partner 2 does peoples chair

partner 1 runs to end of short path and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWII

Announcements: Q School with Banana Seat this week @ 6:30pm, Work day with CrabLegs this Sunday, Sprints with Yogurt after workouts Monday and Wednesday.  Welcome “Katniss” Brian Laman
Prayer: Chips Stepdad with his heart attack, Lipsticks Mother in Law with her Cancer

Recovery From Wrightsville

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EC: Dawgpound, Cowboy, Emeril, Dumbo, Skidmark, Full House, Yogurt

Warm Up:

Stroll around the parking lot. Making various stops for the following exercises.

30 Cadence Count Side Straddle Hops
20 Cadence Count Good Mornings
10 Cadence Count Hairy Rocketts
10 Cadence Count Sprinkler
10 Cadence Count The Chinook
10 Cadence Count Daisy Pickers

The Workout:

1 round

Bottom of the Ramp
Jack Jack Webs from 1 to 7; 1 merkin, 1 plank jack, 3 air presses

Up the Ramp
El Capitan – Halfway up the ramp

Box Office
20 Cadence Count Balls to the wall
15 Cadence Count Moroccan night clubs
15 Cadence Count Randy’s

Corner
Jump Squat holds – Jump squats and Al Gore Countdown from 10 to 1

Basketball Court

10 Irkins
10 Derkins
20 Dips

Ran to the bottom of the parking lot
Opposites attract — Bear Crawl 2 spaces, Crawl Bear 1 space

Mary:

Dolly
Homer to Marge
Gas Pump
Homer to Marge
Hundreds.  We tried.  Need to work on this one
Homer to Marge
Absolution
Yoga Stretches
Downward Dog
Runners Pose
Pidgeon Pose

Announcements:

Tobacco Trial race Sunday or is it Saturday. There is some confusion amongst the pax.
Dumbo Virgin Q at Disney this week.
ShamWow! and Aquaman going for the Fritter… They will love Friday

Prayer:

All pax recovering from injuries. Shredder and Buford
Crablegs
Crablegs friend, from North Raleigh, passed away

No Rain at Paradise City Although it was Rainmakers Birthday

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During the random mumble chatter at the start of today’s workout a comment was made that there is no anatomical benefit to running backwards.  After a little internet search (because the internet is always right) I found this article: https://www.runnersworld.com/training/a20798335/the-many-bennies-of-running-backward/.  Feel free to add your comments and thoughts to your favorite social media forum.

 

Now on to what happened.

5 PAX showed for the normal EC route.  Emeril, Yogurt, 187, Skidmark and YHC (Cowboy).  It feels kind of odd running with no rain.

Warmup:

PAX took a light jog around Ting park with the following stops and exercises:

Ticket Office

  • SSH in Cadence x 20
  • Windmill in Cadence x 10
  • Good Morning Cadence x 10

Basketball Court

  • Fozzio Arm Circles Forward x 10
  • Fozzio Arm Circles Backward x 10
  • T-Claps x 10
  • Monkey Humpers x 10

The Workout:  

After a quick count off the PAX started an exciting round of 4 Corners using the entire Ting Parking Lot.  On the long straights we ran forward and on the short legs we ran backwards (hence the note at the beginning).  At each corner the following exercises were performed:

  • Burpees x 5
  • Squats x 10
  • LBCs x 20

We repeated this for 3 laps with some looping back for extra to pick up the six.

With little time left we headed to the top of the Ting Ramp where we split into 2 groups.  1 group did BTW while the other group ran ½ way down the hill and back.  We then switched and repeated.  We then headed back to the basketball court for Mary

Mary:

YHC grabbed his phone and then settled into a quick session of Mary.  The following exercises were completed:

  • Low Slow Flutter x 15
  • Pickle Pounders (called by 187) x 10
  • Merkins (called by Packman) x 10

It was great to be given the opportunity to lead.

Announcements:

  • Its Rainmakers Birthday. If you see him today wish him Happy Birthday
  • 2.0 Workout on Saturday was great. Will need a couple of PAX step up and Q future workouts.  1st Saturday of every Month.

Prayer Requests:

  • Family known by PAX who lost a child
  • Prayers for Health this week
  • Unspoken

Prayers for Crabtree

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The best part of a 5:45 start is getting to experience the sunrise and nothing could have been more beautiful than the sunrise this morning after a week of rain. 13 Pax posted a low intensity, continual moving beatdown.

EC: Emeril, Chips, Aquaman, Shamwow, 187, Skidmark

Warm Up: No warm-up we just got right to it.
The Workout: Started with some slaloms around the bushes on the side of the hill. Pax were in continuous indian run with stops to the following.

  1. SSH x 25
  2. Erkins x 10, Derkins x 10
  3. Derkins on the fence – 10 low, 10 high, 10 low
  4. Lateral steps – 10 r, 10 L
  5. Machine gun up steps
  6. Plank hold right leg up left arm up, switch, then rinse and repeat
  7. Sumo Squats x 20
  8. Shoulder tap Balls to the wall 15 cc
  9. Bear crawl Indian run
  10. Dips x10, Derkins x 10, Erkins x 10
  11. Another round of Latera movement 10 r, 10 l, 5 r, 5 l
  12. Single leg squats
  13. Good mornings
  14. SSH

Mary: Imperial Walkers, Hillbillies, Homer to Marge, H2M right leg up, H2M left leg up, Freddy Mercury’s
Announcements: Yogurt will be doing sprints if anyone wants to join him. No takers. 2.0 workout Saturday 9 AM
Prayer: No new prayers just continue to pray for all those that have been spoken.

Welcome Rainmaker

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EC: Skidmark and Pablo

Warm Up:

Circled up on the basketball court
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Hillbillies
10 Imperial Walkers
Squatter Pyramid
10 Reverse Merkins

The Workout:

Workout started out with 5 burpees for Kid Cracker arrived late.  A valid reason, but we still need to do the burpees.

Form Two Indian lines.  I made Lucky go in the faster line. 🙂

Three Rounds of the following

Basketball court: 5 Burpees
Corner: 5 Burpees, 10 Merkins
Box Office: 5 Burpees, 10 Merkins, 15 Squats
Bottom of Ramp: 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs

Then as a pax we ran to the guard rail.  Did 10 in cadence Dipplers
Then as a pax we ran to the wall between the corner and the box office.  Did 40 count of Balls to the Wall
Ran to the Box office to do another 40 count of Balls to the Wall.
Ran back to the Basketball court for Mary.

Mary:

Burpee Countdown 5 – 4 – 3 – 2 – 1

Announcements:

See Slack and Facebook

Prayer:
Kid Cracker’s wife and family traveling to Florida
Bullseye
Crablegs