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Return of B.R.O.K.E.D.

/in /QIC:
PAX: , , , , , , , , , , , , ,

EC: 187, Axe, Dawgpound, Dumbo, Pablo

ECECEC: Pikachu

FNGs: None.

Warm Up: 10 x SSH, 10 x Good Mornings. Explained the route and off we go.

The Workout:  Some running AOs refer to themselves as “BRR Friendly”….. R4TJ likes to refer to their flavor of BRR training route as the BLUE RIDGE OUTRAGEOUS KLIMB ELEVATION DEMO. We here at R4TJ like to say that your legs will feel B.R.O.K.E.D. when you’re done – Satisfaction Guaranteed! So…We got B.R.O.K.E.D.!!!

Mary: Not present.

Announcements: Labor Day Convergence AO…Lipstick has the Q. Check Slack and FB for more information

T-Claps (Recognition):  Great work out there this morning everyone….Crossway is no joke and everyone was getting after it. Pikachu for getting in 20 miles this morning!

Prayer: Noah’s Ark and his family, Crablegs and his ALS summer tour, injured PAX, unspoken

It was an honor to lead!

13 at Purple Cobra for a long minute of exercises

/in /QIC:
PAX: , , , , , , , , , , , ,

FNGs: none

Warm Up: Moseyed over to behind the new Town Hall Burger and Beer for some Windmills, Good Mornings, Overhead claps, Fozio arm circles, Imperial Walkers, Hillbillies and some calf and hamstring stretches.

The Workout: 1 minute AMRAP of numerous exercises followed by run from bottom of Lassiter road to cross street Matthew Drive.  Exercises included Merkins, Squats, Six inch hold, Shoulder taps, Squat Jacks, Chill Cut, Lunges, Side plank to push up, Plank elbow to knees, Speed skaters, In and Outs and Plank See Saw.  1 minute seemed much longer for some of those exercises.

Mary: Time was running short so only 2 exercise for cadence count to 25 Low slow flutter and Superman.

Announcements: 9-11 stair climb. I will have a clown car in the ready leaving Purple Cobra location. I have about space for 5 if you want in. Time TBD.  I will be heading back to Holly Springs after.

T-Claps (Recognition): EC: Warbucks, 187, Dumbo, Deadbolt, Mookie. Good work men and hope you got a good workout in.

Prayer: Unspoken prayers and Deabolt’s friend Jane as she undergoes surgery today

Your social schedule for the next year…

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , ,

FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15,  Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!

“Fresh Air” Zone

/in /QIC:
PAX: , , , , , , , , , ,

EC: Axe, Cowboy, Dawgpound, Dumbo

FNGs: not today

Warm Up:  YHC showed up at 5:27, planted the flag, grabbed my light vest, and headed over to the group to get started. A quick glance at my Garmin showed 5:29. Lipstick got us started and turned it over to me as I entered the circle. Thanks Lipstick and sorry PAX for cutting it so close this morning.

All exercises in cadence

10 x SSH, 11 x Frankensteins, explained the route and off we go

The Workout: Turkey Leg was in play today. Good work by all PAX going strong through Crossway.

 

 

 

 

 

 

Mary:  We circled up as remaining PAX came in and we all started to get a little light headed from the exhaust fumes coming out of the truck that one of the construction workers felt obligated to park right next to us and leave running. We relocated to a “fresh air” zone and circled up for CoT.

Announcements: Labor Day convergence workout. Lipstick has the Q.

T-Claps (Recognition): Lipstick for picking up the 6 all through the route.

Prayer: injured PAX, wounded soldiers, unspoken. YHC took us out.

 

False Advertising for Cobra

/in /QIC:
PAX: , , , , , , , , , , , , ,

FNGs: none
Warm Up:

  • Quick Lap around the parking lot but not too long as the Q wanted to be sure he could cadence count
  • SSH x 20 I.C.
  • Fazio Arm Circles x 20 I.C.
  • Prisoner Squats x 20
  • Standard Merkins x 20
  • Mountain Climbers x 20 I.C.
  • Left foot over right stretches – reverse
  • Right arm across body stretches – reverse
  • Michael Phelps

Workout:

  • Pax Count was 14 – choose an accountability partner to hold you accountable on form, reps and everything else
  • Thing 1:  Deconstructed Burpee Ladder (reps were 16, 12, 8)
    • Squats
    • Leg Thrusts
    • Merkins
    • Reverse Leg Thrust
    • Squat Jumps
  • Indian Run to Bottom of Hill by Planet Fitness
  • Thing 2:   Play with cards you are dealt
    • Hearts – Side Straddle Hop (in Cadence)
    • Spades – Burpees
    • Diamond – Diamond Merkins
    • Clubs – Jump Squats
    • Face Card – Sprint to the top of the hill

Mosey back to flag for Mary / Cot

Mary:

  • Not much time but pax led Homer to Marge x 20 I.C. while YHC got his phone
  • Time’s up – 6:15 on the dot

Announcements:

  • Check slack and facebook but
  • 9/11 stair climb coming up at Carter Finley
  • Middle Creek Elementary Beautification service project Saturday morning – 187 has your Q
  • Southwake Picnic in October – more details coming

T-Claps (Recognition):

  • Welcome back for a short visit to our brother Roger Roger – we miss you in the Gloom every day
  • 187 for absolutely killing it
  • Extra Credit Crew was
    • 187
    • Axe
    • Dawgpound
    • Buford
    • Roger Roger
    • Warbucks
    • Deadbolt

Prayer:

  • Prayers for Noahs Arc M (Michelle) as she is getting treatment at the Mayo Clinic
  • The Rangers returning home (Per Darby)
  • Crablegs
  • The Carpex Pax member that lost his Mother
  • The Fishermen from Jacksonville and Fairfax Fire departments lost at sea
  • YHC took us out

What an honor to lead – thank you all

HOLD IT!

/in /QIC:
PAX: , , , , , , , , , , , , , ,

FNGs: none
Warm Up: A quick run to get the blood flowing in an atypical route. Circled up for Good Mornings, Windmills, Fozio Arm Circles, Imperial walkers and then Hillbillies. All in cadence for a 10 count.

The Workout: Pax headed to the soccer field after warm up for partner suicides. 100 count exercises were performed to include Merkins, Freddie Mercury’s, Shoulder taps, and Squats.  This evolution was followed with partner wheel barrow.

Pax then headed over to the playground for 100 count dips ( 4 sets of 25).

Final evolution was partner step ups for 100 count.   Each would complete a total of 50 step ups ( 3 rounds of 20,20,10) while other partner holds Balls to the Wall then Peoples Chair then back to Balls to the Wall.

 

Mary: Pax heading back to the soccer field for alternating sides of superman with a hold at the last 15 repetition. This was followed by regular superman 15 reps followed by a hold . Pax flipped on over to do Homer to Marge 15 reps with hold on final repetition.  Then 15 more each side with one leg up with hold. Finally, low slow flutter 15 count cadence followed by hold on final count.

Announcements: Derek Davis 5k this Saturday 7am. 9-11 stair climb. Middle Creek Elementary school beautification 8/24 7:00am more details to follow.  Hope you got a good workout  and good job!

T-Claps (Recognition): EC: Mookie, Deadbolt, ShamWow, and LED

Prayer: NC State Trooper, Noahs Ark, and unspoken.

Wet and Runny

/in /QIC:
PAX: , , , , ,

EC: Dawgpound, Dumbo, Pablo.

FNGs: None

Warm Up: None…woops.

The Workout: We ran from Main to Ballentine and down to 55, then back up Library Hill and over to Cemetery Hill. Then back to Main.

Mary: Not sighted today.

Announcements: Check Facebook, Slack. Derek Davis race on Saturday, 9/11 stair climb. Lots of shirt orders ongoing (stair climb, fritter, south wake), good time to pick one up.

T-Claps (Recognition): All PAX for making it out today. When I woke up, it was storming pretty hard…thunder and lightning included. If I wasn’t Q’ing, I really doubt I would’ve made the trip (but I’m glad I did).

Prayer: PAX on IR.

Surprise Birthday Party

/in /QIC:
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It was my birthday, but I didn’t want to make a deal out of it. I kept it hush until Side Straddler Hops at that time the pax figured things out. Then Katniss notified me that we are Birthday buds.

EC:  Dawgpound, Dumbo, Cowboy, Buford, Sliderule, Pikachu, Lucky Charms, Emeril, Pablo, Deadbolt, Axe, UTI, Warbucks, Mookie

FNGs: None
Warm Up:

Did a lap around the Paradise City complex. Stopped at the corners for the following.

38 Side Straddle Hops
Good Mornings
Fazio Arm Circles
10 Slow Reverse Merkins

The Workout:

Formed 4 to 5 man Indian runs.

Lap 1:
At the basketball hop: 5 Double Merkin Burpees
The corner: 5 Double Merkin Burpees, 10 Merkins
Box Office: 5 Double Merkin Burpees, 10 Merkins, 20 Squats
Bottom of Ramp: 5 Double Merkin Burpees, 10 Merkins, 20 Squats, 30 LBCs

Lap 2:
At the basketball hop: 5 Burpees
The corner: 5 Burpees 10 Carolina Dry Docks
Box Office: 5 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 5 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Lap 3:
At the basketball hop: 1 Burpees
The corner: 1 Burpees 10 Carolina Dry Docks
Box Office: 1 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 1 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Pax then lined up against the fence and did Balls to the wall as the pax farthest from the basketball court sprinted to the end.  After all the Pax went through once it was their choice for BTTW or Squat Hold.  All Pax Sprinted three times.

Mary:

The other Birthday Boy took over for Mary.

Pickle Pounders
Low Slow Flutter
Have a Nice Day

Announcements:

See Slack

T-Claps (Recognition):

Katnis for celebrating 48 in style

Prayer:

Derek Davis and his family
Katniss Cousin Jay
Crablegs

Got any good CDs?

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , ,

20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

Better Late than Never – UvU3

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , ,

UvU Day 3. Evidently my body was feeling it today. YHC had a difficult morning getting things going. Alarm was set for 0430. Slept right through it. 0523 on the phone and I had to do a double take. I shot out of bed shaking about what to do. Missed EC already. Barely got my contacts in and forgot to drain the main vain. Shot out the door and text Emeril asking him to do warm ups until I arrived. Pulled up to the first stop sign and an elderly person in a Cadillac pulled out first, ah great just my luck. However, this person had a lead foot I appreciated. Both of us hauling tail down Angier Rd. YHC arrived 0536 as warm ups were wrapping up. Took a second to release my liquid before running over to the plethora of HIM all ready to get started. I apologized to the group and did my 5 burpees OYO. Then we blasted off due to my adrenaline rush still on high.

EC:
Cupid, H1N1, Messi, Emeril, Axe, 187, LED, Fonzie, Breach, 8-Bit, Dumbo, Yogurt, Popinski, Wiggly, Banana Seat*(post EC)

Warm Up:
Emeril: Lap around courts
SSH
Sir Fozio Arm Circles
Hillbillies
Good Mornings
Merkins

The Workout:
Mosey down to baseball field for 11’s
Starting at home plate fence – Hand release merkins in the dirt
Run to center field – Morning Wood (Turkish Get Up) in dew soaked grass
It’s kind of like a Sugar Cookie but not as bad.

Mosey over to tennis courts
Line up on fence directly across from entrance gate for Crabs in a Bucket (but with bear crawls bc Q gave bad instructions)
PAX split in half and went in opposite directions until we reached back at the entrance gate

Next we did 1-legged burpees OYO x5 each leg

Partner up
Broken Wheelbarrow (one leg free) from fence to nets. Switch partners and come back.
Bull Frogs on IR (never been done, one legged) from fence to nets. Switch and return.

Mary:
Plank hold for most of Mary
Catalina Wine Mixers x10
J-Lo x10
Side ups x10 each side
Pickle pounders x20
Pretzels x10 each side
HAND

Announcements:
FB/Slack, Christmas Party 2nd Saturday in Dec., UvU Day 4 tomorrow at Disney (Q will set multiple alarms)

T-Claps (Recognition):
Popinski wearing BT, All those that were able to make it on time

Prayer:
Noah’s Ark M and family, Frumunda’s wife’s friend tragic death

I know it’s probably no big deal to the PAX but I was truly embarrassed about being late today. My body shut down from hearing my alarm which typically I don’t even have to use one. Great job to all you guys for the hard work today. Hopefully, no more malfunctions this week.

BS Out!