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

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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!

It’s called a plank, not downward dog.

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FNGs: None
Warm Up: Quick mosey from the Ting Lot up the ramp to the ticket booths. SSH x50 (for Pikachu), Frankenstein x15, Imperial Walker x12, Daisy Picker x15 (Slow), off to the thang…
The Workout: My first Q at Paradise City and this was a crew who I knew would bring it. I was just trying to keep up… We did a stacked Dora of sorts. Here’s the workout:

All stops were lead in with 2 groups of 4 in an Indian Run through Stop 4 – Where we did partner sprints to the next, on YHC’s count – ending with jail breaks into the last 2. The speed on these Indian Runs were no joke… Nice work men!

Stop 1: 20 Hand Release Merkin, 20 Smurf Jacks

Stop 2: 20 HRM, 20 SJ, 50 Low Slow Flutter (2 count)

Stop 3: 20 HRM, 20 SJ, 20 LSF, 50 Mountain Climbers

Stop 4: 20 HRM, 20 SJ, 20 LSF, 20 MC, 50 second Plank Hold (Emeril calls out to YHC about it being a plank and not downward dog…. Good form!)

Next 4 stops, remove the first exercise and shift down with 50 second planks at each stop. (Pablo to Emeril about downward dog…. “I’m stretching”)

Looking at the time as we inched nearing just the 50 second plank hold left, YHC decided to add 50 WWII’s with the 50 second plank as we rounded back for Mary.

Mary:  Popcorn Mary with 20 count exercises – round the horn for 8 in total ending with Pickle Pounders and Have a nice day.

Announcements: We decided to skip the social calendar for 2020 with YHC at the helm again… 10/12 save the date for South Wake BBQ at Harris Lake. Sign up for Iron PAX Challenge – LED stepping up to run the weekly Q. See Slack.
T-Claps (Recognition): EC: Pablo, Lucky, UTI, Pikachu (I think I saw he got +8 this am starting at 4:30, Solid brother…)
Prayer: Noah’s Ark, Unspoken. YHC took us out.

If I new it was this, I would have gone to TigerBlood

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PAX of 8 (1 tardy), 5 for EC, decided to swallow the DRP and post at Disney for a beatdown provided by yours truly.

EC: 187, Axe, Dahmer, Maybelline, Pablo

FNGs: None

Warm Up: Quick jog around the soccer field and circle up at the flag for the following exercises in cadence: SSH x20, IW x10, Hillbillies x10, Sir Fazio Arm Circles 10F&10B.  As warm ups were completing, ChickenHawk decided to grace us with his presence, so Burpees OYO until he got out of his car and joined us.

The Workout: PAX got in a single file line for a short indian run that would take us to the stop sign at the long road that runs adjacent to the large parking lot.  PAX then split into 2 groups of 4 for small group indian runs to complete stakem-up suicides.  There were 5 pain stations at each intersection on the road.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 Burpees , Station 2: 10 Turkish Get-ups, Station 3: 15 Merkins, Station 4: 20 Jump Squats, Station 5: 25 Monkey Humpers.  It was nearing the end of this activity that the Q heard a fellow PAX say that “If I new it was this, I would have gone to TigerBlood”.  I guess Disney is not for everyone 😉  Pax then regrouped and did an indian run back to the park for more fun.  At the park we partnered up and found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 shoulder taps in-cadence, switch and repeat.  Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Then repeat all those exercises sets again but instead of BTTW, Partner held Peoples chair.  Once completed mosey to the short wall for 2 sets of 10 Erkins, Derkins, and Dips.  Mosey to the flag for mary.

Mary: The following exercises in cadence: LSF x20, Homer to Marge x10, Boxcutter x20, Freddie Mercury x10, Pickle Pounders x10

Announcements: Beautification Project this Saturday at Middle Creek Elementary School being coordinated by 187 and Foghorn.  They will be doing some small projects to help the school such as power washing and cleaning up some trees/bushes.  All assistance will be appreciated.

Prayer: Noah’s Ark wife, Soldiers deployed and those returning home (some with injuries), those dealing with tough times in their marriage or going through separations

HOLD IT!

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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

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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

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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

Give Em 4, they take 6…

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“Mook- I want to start from AGS tomorrow with a 4-mile route…you got one?” This was the text that came through on my phone Saturday morning as my 2.0- Sprinkles and I headed down Stinson already mapping out Sunday’s run. “Already way ahead of you ShamWow,” I said in a mutter that prompted Sprinkles to ask who I was talking to.  Although I was originally calculating a 6mi run, including a trips to Rhamkatte, Cemetery Hill, and Library Hill, it could just as easily be converted into a 4 mi route with just Cemetery Hill and leaving hill repeats at Library Hill for those wanting 6mi.

With the route mapped, sent a pre-blast alerting PAX of hill work with a 6am start time. Arrived to Womble to see the that Aquaman and ShamWow’s vehicles were parked, but no sign of them. Probably out getting some extra miles. Planted the flag and then see Redenbacher rolling in then followed by Oboe, and Pablo. Was a little disappointed not to see the Sir DawgPound this morning. Rumor was yesterday that he was gonna be a AGS, but I guess he was saving it for what he has planned at Paradise City tomorrow.

5:57am- No ShamWow. Specifically planned the 4mi route for him. Later learned he did the 4mi route with Aquaman, but unfortunately had the start time wrong. I guess if he showed to AGS more often, he’d know it starts at 6, but we’ll let this one slide this week.

6:00am- We start on time. YHC instructed PAX to follow with a light jog to the baseball field parking lot to circle up for the following…

Warm Up: Imperial Walkers X10 slow cadence, Good Mornings X10, Hillbillies X10. PAX continued with a light jog to the Ivan lot for some stationary high knees X10, Hacky Sacks X10, Prison Squats X10. Squat Hold while I explained the route.

The Workout: All PAX were in for the 6mi route that went as follows…took a right from the Ivan parking lot onto Stinson. Followed Stinson all the way up and headed left on Bass Lake Rd. Continued to the light and headed straight into Rhamkatte Village. Proceeded up Jones Hill Road onto Old Ride Dr and did a lap around the townhouses before heading out of the development and taking a right back onto Holly Springs Road. Proceeded toward Main Street and took a left onto Raleigh St, and then a quick right onto Earp. Yep- here it comes, Cemetery Hill. It should be noted that prior to this segment, Pablo and Oboe had been solid in picking up Redenbacher and I through the run to this point. Cemetery Hill was no exception and all PAX put in a solid effort. With the side walk construction still going on on the other side of Holly Springs Rd, YHC decided to lead PAX back down Earp and avoid traffic traveling behind us on Holly Srpings Rd and given that there was no side walk on the other side. No rinse repeat on Cemetery Hill, but would head to the library via Main Street for 2 trips up and down Library Hill.

With 2 rounds of the hill behind us, YHC instructed PAX to head back onto Raleigh St and then take the long way back to Womble up Grigsby and then around the furthest side of the baseball fields back around Womble and then around the soccer fields back to the flag.

Mary: YHC lead a series of stretches inspired by his recent PT visit.

Announcements: ShamWow BRR training runs throughout today. Check Slack.
T-Claps (Recognition): All PAX tackling the hills today
Prayer: Crablegs for safe travels as he continues his inspiring journey across the country. PAX who are injured and healing. YHC took us out.

Just One Minute – UvU1

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Day 1 of the You vs. You challenge had 20 HIM getting stronger together. 11 of those chose to start with some EC. YHC passed out some special treats just before the workout to those that completed EC. One FNG was there and one visitor from Carpex made his first trip to a SouthWake AO. A light drizzle came into play during the workout and the PAX was pleased by it. UvU challenge is intended to get guys out of their comfort zone and push harder than normal through the workout. YHC saw that in some guys, others were called out a couple times for walking. Here is how we went down to Paradise City.

FNG: Goya (brought by Emeril)

Warm Up:
Laps while snaking the parking lot with cariocas and slides before circling up with a squat hold.

Work on form
Exaggerated SSH x10 IC
SSH x10 IC
Exaggerated IW into HB x10 IC
IW into HB x10 IC
Exaggerated Mtn Climber x10 IC
Mtn climbers x10 IC
Exaggerated Prisoner Squats x10 IC
Squats x20

The Workout:
Just 1 Min – 3 groups for scout run
PAX will start in lower parking lot for 1 min of scout running then stopping for 1 min of an exercise. Rinse and repeat for 14 mins. Then head towards upper loop and repeat for another 14 mins.

Run, merkins
Run, bear crawl
Run, squats
Run, lunge
Run, monkey humpers
Run, plank jacks
Run, burpees

Head to laps with ramp
Run, shoulder taps
Run, broad jumps
Run, diamond merkins
Run, star jumps
Run, Turkish getups
Run, knerkins
Run, Catalina Wine Mixers

Mary:
Cold Play – Sally with 6 inch hold

Announcements:
See slack and FB, UvU continues tomorrow at The Nutcracker

T-Claps (Recognition):
EC – 187, Emeril, Messi, ShamWOW!, Axe, QWERTY, Yogurt, Go-Gurt, H1N1, Pablo, Banana Seat
Ramp Sprints – Yogurt, Go-Gurt, Snap
Breath Taker – Popinski

Prayer:
H1N1 testing, shootings, PAX on IR

It was a pleasure to lead this morning. Pumped for a strong week. Hope to see more guys out tomorrow pushing themselves.

BS Out!

Nomads in search of Fritters

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15 PAX, 11 for EC came out to support a few Nomads traveling to Southwake plus one local on their journey for the coveted Fritter.  All fritters have to come through Disney, so YHC decided to take the Q and show these Nomads how we do it in Southwake with a trip to the Abyss

EC: Particle Board, Borland, Full House, Garfield, Orphan, Katniss, Lucky Charms, Emeril, Dumbo, Dawgpound, Pablo

FNGs: None

Fritter: Borland, Orphan, Garfield, Full House (with Breathtaker!!!)

Warm Up: A warm-up jog around the soccer field.  Circle up for exercises in cadence: SSH x20, Imperial walkers x10, Hillbillies x10, Sir Fazio Arm circles x10F x10R, Good Mornings x10

The Workout: Quick count off then mosey to the Abyss.  Find accountability partner for a Dora 1-2-3 (exercises 100x merkin, 200x LBC, 300x squat).  Parnter 1 start the exercises, partner 2 travel down the abyss and do 5 burpees and back up to switch with partner 1.  Wash rinse and repeat until all exercises are completed.  YHC felt that we still had a few more trips up and down the abyss, so partner 1 completed plank exercises called out by myself or M4L while partner 2 traveled back down the abyss for 5 star jumps; wash, rinse, and repeat for 2 cycles each.  Regroup and head back toward playground/bathroom area for more fun.  Found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 merkins, switch and repeat.  Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Partner 1 hold BTTW while partner 2 did 10 shoulder taps, switch and repeat.  Then repeat all 3 exercises sets again but instead of BTTW, Partner held Peoples chair.  Once completed mosey to flag for MARY

Mary: All exercises in cadence: LSFx20, Homer to Marge x10, Box Cutter x 10, Pickle Pounder x 20

Announcements: Check FB and Slack

T-Claps (Recognition): Full House doing Fritter with Breathtaker!!!

Prayer: Unspoken, New Mexico took us out.

Dawgpound brings music to PT

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EC: Dawgpound, Emeril, Dumbo, Pablo, Orphan, Garfield, LED, Lucky, Full House, Cowboy, Borland, Banana Seat

FNGs: Pinto
Warm Up:

Side Straddle Hop
Good Morning
Bat Wing
  Fazio Forward
  Fazio Backward
  Seal Claps
  Overhead Claps
  Ralphe Pulses
Pickers
Imperial Walker
Hillbillies
The Workout:
The Man from the Killers — Jumping Jacks and Burpees
Stack Em Up Suicide Bear Crawl and Crawl Bear.  Bear Crawl to cone.  Crawl Bear to start line.  Up the hill by baseball field
Round 1:
  10 Merkins — Good Form
Round 2:
  Reverse Lunge to Forward Lunge 10 each leg  — /Only do this at cone/
  10 Merkins
Round 3:
  30 Plank Jack — /Only do this at cone/
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Round 4:
  40 Shoulder taps (20 Each Shoulder — /Only do this at cone/
  30 Plank Jack
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Round 5:
  10 Absolutions — /Only do this at cone/
  40 Shoulder taps (20 Each Shoulder
  30 Plank Jack
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Saw Lightning — Plank jack with Catalina Wine Mixer on Saw Lightning
Mary:

LBC
Low Slow Flutter
Homer to Marge
Have a Nice Day

Announcements: Nada
T-Claps (Recognition): Full House with BT
Prayer:
Double D
Injured Pax