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Over Easy

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Welcome Over Easy to the Pax.  It was the first Paradise City post HSHM.  I heard no one cursing the Finish line.  I’m surprised.  Who puts a half marathon finish line up a ramp.  16 Members came out to enjoy an at their own pace workout.  The idea was to allow the Pax members that were not as soar to do more laps then the others.

EC: Chips, Dawgpound, Cowboy, 187, Skidmark (4 miles)

Warm Up:

Jog around the Soccer Fields
Good Mornings
Fazio Arm Circles
Arm Stretches
Daisy Pickers
Mo-rocking Night Clubs

The Workout:

Partner up with an accountability partner.  Start at the Guardrail run from there to the ticket office and back.  Do the following exercises at each stations.

Gaurdrail:  10 Irkins, 10 Derkins, 10 Dips
Corner: 5 Double Merkin Burpee
Wall: 10 Australian Mountain Climbers, 10 Big Boy Sit-Ups
Ticket Office: 10 Squats, 10 Merkins

Mary:

20 LBCs
20 Homer to Marge
20 Pickle Pounders

Announcements:

Pikachu is planning the South Wake CSAUP.  Date December 15th; 10 – 11 Miles, 4 20 minute workouts
Turkey Run (HSRC)  Donate money instead of paying for a race.  Derrick Davis 5k route
Convergence Thursday at Kenny Grave.  Disney is a no go.
Wolfie’s Mom is looking for a corner hutch for displaying china

Prayer:

Soft travels this week for everyone leaving town for Thanksgiving
Crab Legs
Pax recover from Holly Springs Half Marathon.

HSHM Finish Line – Ramp Practice

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Warm Up:  Light jog to the base of the ramp, many many attempts to plant Lipstick’s shovel flag (it may be made of rubber), headed up the ramp to the HSHM starting line (carioca each side, Butt Kickers, High Knees).

The Workout:  As promised a 4 mile run.  Based on the rain there was an audible for running a well-lit and less slippery route so we threw out the HSHM route and went straight up Main St.  We did at least start and end as the HSHM will on Saturday, running from the starting line and around behind the tennis courts then out to Main.  On the return, we ran up the ramp to the finish line with the rubberized shovel flag in hand.  The gazelles of our R4TJ crew had the honor of meeting the remaining PAX at the bottom of the hill and running them up the ramp to glory.

Mary:  We don’t recognize Mary at R4TJ.  Just not our girl.

Announcements:

Prayer:  Nemo’s son is battling a bug that hasn’t been kicked in a couple of weeks.  Still working with doctors to figure it out.

Todays “Ting Climb” segment report for those that care 🙂  Pikachu still hold the overall title but for today…

Upper Body Kettlebell to keep those legs fresh

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Warm Up:

Quick lap around the soccer fields
Side Straddle Hops
Fazio Arm Circles
Cotten Pickers
Good Mornings
Right Leg over Left; Left Over Right; Repeat
Right Arm Across
Right Arm Tricep Stretch
Left Arm Across
Left Arm Tricep Stretch

The Workout:

2 Rounds of the following
20 Wonder Bras
20 Bent Over Row Each Arm
20 Upright Row
20 Bicep Curls
20 Tricep Extensions
10 Bottom Ups Presses
20 Chest Squeezes
20 Bus Drivers
20 Worse Thing for your Shoulders (Kettle Bell Straight Arm Raises)
20 Chest Press Each Arm
20 Seated Shoulder Press
20 Midget 4 Life Love Handles

Mary:

Table Top Pose into Cat Cow Poses
Downward Dog Walking out the feet
Right Leg Pigeon Pose
Back into Downward Dog
Left Leg Pigeon Pose
Back into Downward Dog
Right Leg Half Moon Pose
Back into Downward Dog
Left Leg Half Moon Pose
Back into Downward Dog
Happy Baby Pose
Flat on Back Knees Together Feet on the ground Alternate to right and left
Seated Twist
Butterfly Stretch

Announcements:

Preview Run tomorrow for Holly Springs Half Marathon
Holly Springs Half Marathon 2 weeks away

Prayer:

State Trooper who had a heart attack last night
All service folks who put their lives on the line for us
Crablegs and his family

Dazed and Confused

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Nemo had been out all week due to illness. Still wasn’t 100% but knew I needed to get back out there and sometimes a good sweat helps speed up recovery. I was a little dazed and confused, and had serious vocal deficiency, but as always the PAX picked me up as needed and we had a solid Disney post.

EC alive and well with Nemo, Deadbolt and Warbucks on the run.  Oh, and I think 187 was there too but he was so far gone I never really had visual proof he ran the loop.  Strong pace out there this morning 187.

Warm Up: Quick lap around the soccer fields followed by SSH and Good Mornings. On the jog to the baseball lots we worked in a Warm-Up-o-Rama.
The Workout: Looking for some balance we headed off into the dark to the Abyss. Partnered up with partner 1 running down and up while partner 2 did an exercise. This was not a Dora and there was no count.  It was all about form and quality, as well as personal accountability.  Each did sets of the following – merkins, squats and LBC – with the alternating lap of the stairs this added up to 9 round trips on the stairs.
Mary: Jog back to the start for plank-o-rama
Announcements: HSHM practice run Saturday, many great options to post Fri, looking for pushers for 5k Sunday, PSA from New Mexico to promote reduced speeding in neighborhoods (this is a big problem in Woodcreek as well)
Prayer: Family in Indiana that lost their children to a car accident while they were walking to the bus, Crablegs, brothers on the IR to get better.  New Mexico took us out in prayer with a much appreciated moment of silence to start – always great to have New Mexico out there for the hard work and presence he brings.

Democracy Rules

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Warm Up: Typical stretching
The Workout: HSHM out and back 5 Miles round trip.  HS Rd and Main St was the turnaround.  However, most people chose their own routes.  Next week we move to a dictatorship, be prepared.  Mileage, route and speed will be based on the Q.

YHC is batting .900 at R4TJ- If you don’t know what this means, then you need to get out to more R4TJ’s

Announcements: Saturday HSHM Preview 0630 at Ting.
Prayer: All the kids stay safe tonight trick or treating

ENERGY! 10/30/18

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Warm Up:

Warm-up jog, some kareoca mixed into the jog. Returned to flag area.  Circled up for some SSH, Good mornings,  Turkish get-ups (yeap,  my favorite), imperial walkers,  hill billies.

The Workout:

-Merkin mile. 4 sets of 20 merkins.  Each set followed by an about .25 mile.

-Picked up a couple of similar rocks and headed to do some Tabata stations.

-Tabata stations-  50 seconds of a continued exercise follow by 10 seconds rest and switch to the next exercise. Stations consisted of: Merkins,  burpees, squats,  shoulder press, triceps extensions,  jump squats,  Turkish get-ups (did I mention they are my favorite? ), LBC’s, WW II, mountain climbers.

-Suicides- headed over to GWC. Partnered up.  One person ran the lines while the other curled for the girls with the rocks.

-Returned rocks.

-7’s- squats on one side, run to the other side,  hand release merkins.

Returned to flag area for Mary.

Mary:

WW II’s, LBC’s.

Announcements:

HSHM practice run this Saturday. Start at Ting park at 6:30am. Lifetime fitness will be sponsoring run starting at 7am.

Speed4Need. City of Oaks 5k, half and full marathon.  Need people to help push chariots.

Discussed “change” and the importance of being able to change your thoughts. One thing that is always constant is change.  We can not control situations, people or things.  We can just change our thoughts.  Instead of “why me” we should change our thought to “what am I going to learn from this”.
Prayer:

Prayers to Double D and family, Dogpound’s wife and family.

Circled up. Group was “ENERGIZED” with activity. The quickest way to change our emotions is by changing our thought.

Thanks for allowing me to lead today gentlemen.  Always an honor!

Threesome

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18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.

EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.

Vest: 187

Happy Birthday: Buford

Welcome back Java

Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)

The Workout:

Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.

Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.

Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.

Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.

Prayer: Dawgpound’s family, Wolfie, Crablegs

Southern Rock

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Kettbells and stretching happened

 

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

I said to do this but I meant for you to do that

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Warm Up:

Quick jog around the soccer fields

SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings

The Workout:
I said partner up but I meant get into 3’s.  I said count off but I meant just get into a group of 3’s.
8’s.   Bottom of the parking lot do x1 Merkin.   Team of 3 Indian Run to top of parking lot.  7 Turkish getups.  Indian run back down.  x2 Merkins, Indian Run back up top x6 Turkish……

Jog to stairs.   Still in teams of 3.   1 Pax at the top doing squats.  1 at bottom doing star jumps.  Timer is 3rd PAX running down stairs.  Swap/rotate/repeat

Sharknado –   I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.

Mary:
Absolution, Dying cockroach, Stretches, Superman

Announcements:
Long run on Saturday.  Maybe Banjo will show up.  “Show up, try to keep up”.  6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie.  Also will be delivering furniture to him and his mother on Saturday or Sunday this week.

Prayer: Liptons grandmother passed away this past week.  Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs

The Shirtless Wonder Strikes Again

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Warm Up:  15 Side Straddle Hops, 10 Forward / 10 Back Good Morning Fozios (it was early and I’m a great Q…  So a new exercise was born.  You may have guessed how this works.  Fozio arm circles while you good morning).  People were cold and I’m not very creative so… The Shirtless Wonder strikes again – Let’s run!!!

The Workout:  Crossway!!!  Kudos to Blue Hen who was rucking it!

Mary: We didn’t, she understands…

Announcements:  Some plans were discussed about UTurn, stay tuned to the Facebooks for that.

Prayer:  Wolfie and his mom.  Continued plans for support, see M4L