Warm Up: SSH x 15, Leg Stretches, Butt Kickers, Frankensteins, Arm Stretches, Downward Dog
The Workout: Pax headed out for anywhere from 3-5 miles. YHC found the John across from Town Hall and became familiar with it.
Announcements: Next week at R4TJ lookout for some hill repeats
Prayer: All those in the path of the Hurricane and all First Responders
7 Pax at 5:15 for EC. Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair. He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout. Solid work today fella’s.
Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.
Warm Up:
½ mile jog
½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles
The Workout:
Partner up. One set of partners on one side of the parking lot and the other set of partners on the other side.
Run with hose to someone on other side pass it on. Do this back and forth with two different hoses. In between the Pax not running did a variety of exercises
Move to ramp for Lazy Dora. x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).
Mary:
Freddy Mercury
Good Mornings
Stretches
Yoga
Announcements:
911 Stair Climb tomorrow
Looking for 2 new Q’s to take over Wednesday evenings at Thunder
Prayer:
Blessed are the peacemakers, for they will be called children of God.
Matthew 5:9
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
Prayers for Clay as he battles cancer
As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us! After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.
Warm Up:
Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)
Michael Phelps
The Workout:
Mosey to the playground – Start the hard stuff on the speaker
Station 1:
Plank Jacks / Merkins
Station 2:
Lunges with kettlebell twist / Kettlebell Swings
Station 3:
burpee snatch
Station 4:
TRX Superman / TRX Rows
Station 5:
TRX Chest Press / TRX T’s & I’s
Station 6:
Battle ropes
Station 7:
Sumo squat with kettlebell
Station 8:
10 OYO Pullups (this was the count between stations)
20 count to catch our breath
Circled Up for a “Finisher”
IC 2 Plank Jacks
IC 2 Merkins
OYO 2 Star Jumps
Repeat X8
Mary:
Pax Members called out exercises but had to involve a kettlebell.
10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers
Dauber then led us through some Yoga moves for a good cool down and stretch.
Announcements:
9/11 Stair climb at NC State
Prayer:
BRR team competing this weekend and kids in sports.
Speed Racer took us out in Prayer.
16 PAX @Disney. CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend. Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.
Warm Up:
Lap around the fields
20 SSH
10X10 Imperial Walkers/Hillbillies
10X10 Sir Fazio Arm Circles
10 Slow Good Mornings
The Workout:
Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT
To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up. Partner 2: Merkins/Squats/LBCs (2 ROUNDS)
Mary:
Low Slow Flutter
Freddy Mercury
Pickle Pounders
Announcements:
Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.
Info: https://runrdc.com/
911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4
Info: https://f3raleigh.com/9-11-stair-climb
Prayer Requests:
Crab Legs, we pray for strength and healing.
Clay, we pray for healing and guidance to his physicians.
BRR Crew, we pray for safe travels and strength.
Unspoken Prayers, we pray for those issues in our lives that only you know Lord.
CHiPs Word of the Day:
He must become greater, I must become less. –John 3:30
I Am Third: God is First, Others are Second, and I am Third.
Buford brought the music today. We all learned a little bit about the man known as Buford. NC State Football songs where present in the mix along with some old school Rap. It was a bummer though we didn’t hear Miley Cyrus though. Also, I didn’t hear any Taylor Swift which I know Buford personally listens to on a regular basis.
Warm Up:
A quick run around the Soccer Fields. Circled up for the following.
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
16 Cadence Count Good Mornings
10 Cadence Count Daisy Pickers
Mucho Chesto
10 Merkins
10 Wide Merkins
10 Close Grip Merkins
10 Left Hand Forward Merkins
10 Right Hand Forward Merkins
The Workout:
Partners Up and Journied to the Rock Wall with the surveillance camera — I’m waiting for a phone call
Partner A did 5 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 4 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 3 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 2 Turkish Getups Partner B held Balls to the Wall; Switch
Made it back to the Playground
Station A was the timer. The rest of the groups grab the TRX and if one wasn’t available did the same kettlebell workout.
Round 1:
Station A:
Partner A Bear Crawled dragging battle rope with 35 lb kettlebell
Partner B Jump Rope
TRX Excercise: Atomic Pushup
Kettlebell Excercise: Kettlebell Swing
Round 2:
Station A:
Partner A Seated pull battle rope with 35 lb and 18 lb kettlebell
Partner B Bear Crawl
TRX Excercise: Rows
Kettlebell Excercise: Figure 8s
Mary:
Circled Up and did some Hip Stretches. I think this is when Pikachu hurt himself
Announcements:
9/11 Stair Climb
Vicious Fishes Crosby Show and Corn Hole
Prayer:
Clay — Roger Rogers Neighbor has Tumor around Spinal Cord after getting through Brain Cancer
Safe Run for the Blue Ridge Relay Team
With 9/11 Stair Climb approaching we once again took advantage of the stairs at Disney to get some reps on the steps.
EC streak continues with Nemo, SkidMark, Axe (with an E), and 187 on the standard 2+ mile route
Warm Up: Standard w/u jog around the field followed by SSH, Good Mornings, SSH, Good Mornings, SSH, Good Mornings. legs right over left and left over right
The Workout: On the jog to the stairs we set up for some rounds of steps and here’s how it worked. Down/Up on the stairs was a 1 count. Up top we did squat star jumps. So we started with 1 down/up on stairs, squat hold for the 6, 3 jumps. Then 2 down/ups with 6 jumps. 3 with 9, 4 with 12 and finished with another 3 down/up. 13 total laps of the stairs if you are keeping track at home. Also, had a 20 and a 35 kettlebell and the PAX always made sure it was in tow. On the jog back to start.
Mary: Quick round ICx15 of LBCs, Low Slow Flutters, Homer to Marge with a couple rounds of each.
Announcements: BRR end of next week, 9/11 stair climb. Some Qs will be looking for others to step up and take AOs as 12 of us will be tapering and running BRR. Great chance to lead. The workout today was all about some training for the 9/11 stair climb. We might underestimate some of the challenges we take on physically and mentally and it is important to focus on putting in the time to prepare – this is as true for the challenges we face in life as much as it is for the challenges we subject ourselves to in fitness.
Prayer: Chips coworker who had a family member in an accident, took a silent 15 count for all to reflect on, and lift up to the group and unspoken. YHC took us out in prayer.
23 Pax @ Paradise City. 10 Pax showed up early for EC. While hanging out in the parking lot after the EC run we noticed there was a pair of panties on the ground that weren’t there prior. So either one of the PAX has a stalker that left them behind or someone’s M is missing a pair that fell out of someones shorts. Word is they may belong to Skidmark.
Warm Up:
½ mile jog
½ mile jog w/ Good Mornings, Windmills, Karaoke, Morrocan night club in squat position
The Workout:
Jog to to Guard Rails – Tricep Dips x30
Up to Tennis Court area – Bear Crawl up hill
Up to Dumpster area – Partner Up Dora
Down to Fences – Derkins x20
Down to Guard Rails – Tricep Dips x30
Mary:
Low Slow Flutter
Homer to Marge
Box Cutters
Dawgpound walked us thru some hip stretching
Announcements:
Weds 5 year anniversary workout at PT
Look for changes to next Monday’s PC workout as it’s a holiday. May start later in the morning and may change the venue
Prayer:
For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.
2 Timothy 1:7
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
Warm Up:
Circled up and did the following:
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Daisy Pickers
The Workout:
It has been a while since we did some Balls to the Wall.
Bear Crawl from Playground to Band Shelter
20 Box Jumps
30 Cadence Count Balls to the Wall
15 Box Jumps
25 Cadence Count Balls to the Wall
10 Box Jumps
20 Cadence Count Balls to the Wall
Jog back to the Playground
Partner up for Stations
One team was the timer. Specifically the Pax doing ButtWalks or Bear Crawl/Crawl Bear
Round 1:
Station 1:
Butt Walk Forward/Backward
Alternate Wave on the BattleRopes
All Other Stations:
TRX Chest Press
Kettlebell Swing
Round 2:
Bear Crawl/Crawl Bear
Claps on the BattleRopes
All Other Stations:
TRX Rows
Burpees
Since there where only three groups we all did the next at the same time on the TRX/Kettlebell
Round 3: (2 Rounds Each)
20 Reps TRX Triceps
Kettlebell Tricep Presses
Round 4: (2 Rounds Each)
20 Reps TRX Biceps
Kettlebell Bicep Curl
Round 3: (1 Rounds Each)
20 Reps TRX Superman
Kettlebell Figure 8
Mary:
The Man — Burpee Roma
Announcements:
9/11 Stair Climb
Convergence South Wake 5 year
Prayer:
Crab Legs
Pax of 17 came out on a drizzly Monday morning to answer one question – was Pikachu done using his new job as an excuse?
~7 Pax got in EC at 5:15. Wescott grabbed another FNG so disclaimers were read and we were off.
Warm Up:
Run to the top of the ramp:
SSH x20 IC
Daisy Pickers x10 IC
Run to corner by tennis courts doing kareoke, backwards run, and butt kickers on the way.
The Workout:
Run back to bathroom trailers to get Midget. Stop at the first island – bear crawl to the 2nd island. Crab walk back.
Now that everyone was accounted for the main event could start. Run to the bottom of the ramp for some shortened 21s:
10 Burpees at the bottom
Run to the top
11 LBCs
Repeated down to 6 burpees and 15 pickle pounders since they’re our favorite. Threw in some backwards running, a bear crawl (that got audibled to 2/3 of the way – that’s a long ramp) and some runs all the way down to the stop sign off the entrance road.
Did one more quality burpee at the bottom and then went to the basketball courts for the grand finale.
Mary:
Given the storms the night before it only seemed appropriate to do Thunderstruck – nearly 5 minutes of SSH with some more burpees mixed in.
Announcements:
5 year anniversary convergence – last Wednesday in August
9/11 stair climb – 5:30AM start, will be finished before 7.
Prayer:
Verse of the day – Psalm 102:25-28. “Never be afraid to trust an unknown future to a known God”
Crab legs.
Doug at Hope who is recovering from a broken neck.
Always a privilege men – thank you for the honor.
And yeah Dog Pound – I’m back.
PS – Welcome FNG Sharapova.
Warm Up: Jog around the back lot, SSH x15, Imperial Walkers x10, Hillbillies x10, Morocan Nightclubs x10, Fazio Arm Circles 10F/10B, Tricep stretch R\L, Leg Stretch R over L\L over R, Michael Phelps
The Workout:
The Parking Lot
Fresh off of Crazy Time and some head locking by a skirted Midget, Crosby made a debut appearance to Crazy Ivan to join our ‘intimate group.’ He was quickly joined by 4 additional PAX and by 5:30, Mookie pushed ‘Play’ on a playlist that would set the tone for a high-intensity HIIT\Tabata beatdown, complete with Kettlebells, Battle Ropes, and TRX straps.
PAX circled up for a series of 3 sets of Kettlebell Swings for 11 reps each (this was a tribute to Pats #11-Julian Edelman).
Since today’s playlist featured old school 90’s rap tunes from Public Enemy, it only seemed fitting that after the 3rd set of swings, PAX were instructed to perform Clockwork Merkins in honor of Flava Flav and his trademark clock necklace.
Clockwork Merkins x12, x3, x6, x9, x12
PAX took a quick 10 count and picked up the bells for the next series of Kettlebell exercises- 3 sets of Goblet Squats for 11 reps each. After the 3rd set of Squats, PAX assumed plank position and performed a series of Clockwork Shoulder Taps
Clockwork Shoulder Taps x12, x3, x6, x9, x12
PAX took another quick 10 count and picked up the bells for the next series- 3 sets of Curl presses for 5 reps per arm. After the 3rd set, PAX assumed plank position and performed another series of Clockwork Merkins
Clockwork Merkins x12, x3, x6, x9, x12
Kettlebells were gathered and PAX mosey’d from the parking lot to the Playground with the ‘F3 Boom Box’ (Red Solo Cup + iPhone) varying Kettlebell carries between John Cusacks and Farmer Carries.
The Playground
The Playground was equipped with 7 pain stations, complete with 3 hanging TRX straps, 1 Battle Rope, and various weighted kettlebells. Upon entry to the playground, Eminem’s ‘Til I Collapse’ kicked in at just the right time.
Tabata Style Workout- 20 secs on\10 sec off
Station 1- TRX In\Out Merkins
Station 2- TRX Chest Press
Station 3- TRX Back Rows
Station 4- Battle Rope
Station 5- Kettlebell Shoulder Raises (18lbs)
Station 6- Kettlebell Double Tricep Extensions (2 Kettlebells 25lbs/per)
Station 7- LBC’s
PAX completed 4 Rounds of 7 pain stations. This provided just enough time for 1 more round of Kettlebells\Clockwork in the parking lot. Mosey’d back to the parking lot. A series of 2 Upright Kettlebell Rows x 11 and 1 set of Shoulder presses x 5 R\L were performed…(actually x9 R\L as the Q lost count and did extra).
PAX performed lunge walks, alternating to Frankensteins to first backlot speed bump and then back to Kettlebells for Mary.
Mary:
Plank-O-Rama: Kettlebell Plank Cross-Overs, Offset Kettlebell Merkins, WWII’s, LBC’s, Freddy Mercury’s, Shoulder Taps, Pickle Pounders
Announcements:
Friday Post at Healing Transitions. Midget and DD planning to head out there this afternoon to post. Derek Davis 5K next week. 9/11 Stair Climb is coming up. Fantasy Football- if interested, see Peeping Tom for details.
Prayer: Hosselhoff’s mom who is having a procedure, holding her in our prayers. FedEx’s wife who is currently job hunting