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Pace Pyramid at Tiger Blood

/in /QIC:
PAX: , , , ,

FNGs: none
Warm Up: leg swings (front, side, tiger claw), jog a lap with high knees/butt kicks, then lunges 5 each side (forward, side, back)
The Workout: 1’@5k, 2’@10k, 3’@10 mile, 2’@10k, 1’@5k with 1′ recovery jog after each. 3 sets, with a 3′ rest between each set. During 1st rest we did 10 merkins at every 30 seconds (50 total), 2nd rest was LBCs in cadence (40 total), after 3rd we did some yoga stretching.
Mary: see above (yoga)
Announcements: Memorial Day Murph, June Challenge, PC shirt order
T-Claps (Recognition): Dawgpound and Redenbacher – 75 hard made those guys really fast
Prayer: Lipstick and his M, Emeril’s brother, Stubbs, families in Texas, Boy George upcoming move

It was an honor to lead again, possibly last time before the move. Great work by everyone today.

RFTJ 5/25/2022

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

FNGs: None
Warm Up: None
The Workout: Run
Mary: None
Announcements: Paradise City shirt order, June competition
T-Claps (Recognition): None
Prayer: Lipstick, Jan, Kevin, Families in Texas

Did you hear that?

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

EC: Emeril, Yoshi, et al

FNGs: none

Warm Up: Circled up and discussed the route.

The Workout:

16 PAX showed up for the scooter route.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition):  PAX picking up the 6.

Prayer: Lipstick and his family, Boy George and Bernie traveling this week for their race, Davis and his family, unspoken.

YHC took us out. Thank you for the opportunity to lead.

Caveman Tabata Stations

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

FNGs: none
Warm Up: quick lap, spinal rotations, arm circles, good morning , windmill
The Workout: Steel Mace Tabata, 10 stations. 45 seconds on, 15 second rest.
1. Rainbow 2. Ballistic Curls 3. WWI w mace 4. Suicides (no mace) 5. 360 6. Barbarian Squat 7. Merkin/Renegade Row/Pass Through 8. Bow Draw 9. Death March 10. Jump Rope (no mace) . Run to road and back between rounds. Shortened final round to 30 /10 seconds.

Mary: LBC, Low Slow Flutter, Six inches final minute-ish.
Announcements: see Slack – volunteer opportunity Friday Holly Ridge Middle. Talk to Kosher.  This Saturday Bombshell, 7pm, Wild Turkey 50th birthday celebration.
T-Claps (Recognition):
Prayer: Praise Stub’s MRI clear.

R4TJ 3.30.2022

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

FNGs: Not today

Warm Up: Discussed the route and headed out.

The Workout:

We ran 5 miles.

 

 

 

 

 

 

 

 

Mary: MIA

Announcements: Blood Drives in the area-check Slack and FB. Volunteer opportunity at Spring Classic Race.

T-Claps (Recognition): All HIM for showing up today.

Prayer: Lipstick and his family, 3 Alarm and his recovery, Ruth M., injured PAX, unspoken, those who are struggling.

YHC took us out. Thank you for the opportunity to lead.

Four Corners and 90’s Rock

/in /QIC:
PAX: ,

EC: Dawgpound

FNGs: (-)
Warm Up:

Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Good Mornings

The Workout:

2 rounds  12 reps of the following exercises with a lap around the parking lot in between to get the heartrate up.

Corner 1 – (Mace)

Ballistic Curls x 12
Fazio Arm Circles x 12
Good Mornings x 12

Take a Lap around the parking lot.

Corner 2 – (Abs)

LBC
Low Slow Flutter
Homer to Marge

Take a Lap around the parking lot.

Corner 3 – (Kettle  Bell)

KB Swings x 12
Snatch  x 12
Halo x 12

Take a Lap around the parking lot.

Corner 4 – (Legs)

Sumo Squats x 12
Star Jumps  x 12
Lunges  x 12

Take a Lap around the parking lot.

Rinse and repeat.

Mary: Ran out of time

Announcements: Check Slack and FB

Prayer: Pray for all injured PAX, unspoken.

YHC took us out.

The Return of #12 (& Dauber)

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

FNGs: none. Welcome back PUDDLES.
Warm Up: Ran around ClubWorx, circled up for SSH, HB, IW, Sir Fazios, Seal Claps, OH claps
The Workout:  Mosey to rock pile and grabbed medium rock.  Circled up around picnic tables.  Lots of 10 cadence exercises with multiple semi-suicides on the pitch after 4 sets of work.  Sets included curls for girls, tricep curls, OH press, squats, bus drivers, wonder bras, from our six, straight arm curls, nipplers, OH press, from plank – slap rocks.  Squat holds waiting for all runners returning from suicides. Returned rocks.  Step ups on curbs.  Bobby Hurley’s back and forth.  Mosey to Tennis courts for Mary.  Did some time on the wall with multiples of BTTW and people’s chair.
Mary:  Lots of stretches, yoga.
Announcements:  March madness contest/fundraiser.
T-Claps (Recognition):  GREAT SEEING PUDDLES back in the gloom!  Can you believe Tom Brady is coming out of retirement?  Oh my.
Prayer: YHC took us out. Unspoken.  Great to back in the gloom after an extended absence due to injury.

The Taper

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

There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.

FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.

Captain Caveman 2/15/22

/in /QIC:
PAX: , , ,

EC: Dawgpound

FNGs: Not today

Warm Up:

Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Good Mornings

The Workout:

We had a little upper body circuit going on at the Caveman.

5 rounds of the following exercises with a lap around the parking lot in between to get the heartrate up.

10 Each Side – Uppercuts
10 Each side –  Ballistic Curls
10 Each Leg  – Side Lunges
10 Each side –  Bow Draw
20  Bent Over Rows

Take a Lap around the parking lot.

Rinse and repeat.

Mary: We went around the circle and all PAX called out an exercise.

Announcements: Check Slack and FB.

T-Claps (Recognition): Stubs for helping out at LAR and getting back out in the gloom!

Prayer: Pumpkin Spice on his Sabbatical, Stub’s Dad, unspoken

YHC took us out. Always an honor to lead.

 

Is this still an AWESOME route?

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

EC: Pikachu, Skidmark, 187, Full House, Mc Nugget, UTI

FNGs: Not today.

Warm Up: It was cold. We discussed the route and headed out.

The Workout:

The AWESOME route (Skidmark pointed out looks like the Grinch)! If you were not there you TOTALLY missed out.

 

 

 

 

 

 

Mary: short on time.

Announcements: Panera is hiring. Q source meets every Wednesday at 0645. Check 3rd F channel for location.

T-Claps (Recognition): All PAX for choosing the DRP.

Prayer: ALL PAX to stay healthy and COVID free, unspoken.

YHC took us out. Always an honor to lead.