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Guest-Guest-Guest DJ

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Emeril was supposed to be guest DJ.  He didn’t show.  The backup guest DJ was supposed to be Midget and he didn’t show.  Thank you Apple Radio station Rock Workout.

Warm Up:

Circle Up for the following:
Fazio Arm Circles Forward/Backward
Arm Streatch
Good Mornings
Frankenstien Kicks
Hillbillies
Imperial Walkers

The Workout:

100 Kettlebell Swings
20 Seated Push Press Each Arm
20 Bent over Rows Each Arm
20 Goblet Squats
20 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

50 Kettlebell Swings  (Supposed to be 75)
15 Seated Push Press Each Arm
15 Bent over Rows Each Arm
15 Goblet Squats
15 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

25 Kettlebell Swings  (Supposed to be 75)
10 Seated Push Press Each Arm
10 Bent over Rows Each Arm
10 Goblet Squats
10 Chest Squeeze
5 Single Straight leg Deadlift Each Leg

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

15 Midget Love Handles
20 Tricep Presses

20 Midget Love Handles
20 Tricep Presses

30 Frog Jumps
25 Frog Jumps

Mary:

Leg Stretching this Q needs to run tomorrow
Announcements:

Carpex CSAUP 10/20
Holly Springs Half Marathon Shirt Order

Prayer:

Crablegs
Clay
Eastern Carolina

Grand Opening!

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Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown.  (Special appearance from Globo Gym’s founder White Goodman)

Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off!  Warm up lap through the parking lot out onto Sunset Lake Rd.  We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag.  Circled up for the following exercises:

Hackeysack IC X 10

Moroccan Nightclubs IC x 10

Imperial Walkers IC x 15

Hillbillies IC x 15

Good Mornings IC x 10

(peak at Winkie)

Fazzio Arm Circles IC (10F, 10B)

 

The Workout: YHC said there would be a lot of upper body today…

Partner up

Wheelbarrow to the first island, switch to the next island

Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again

Jail break to the beginning

10 count break

Crab crawl to the first island

Bear crawl to the next island

Gorilla hop to the end

 

Mosey to the guardrail behind Jiffy Lube

Partner up again

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Indian Run in front of the business past Average Joe’s gym, around the end to the right

Pause at the wall and partner up for the last time

Partner 1 – Balls to the Wall

Partner 2- SSH IC x 20

Switch, rinse and repeat doing 12 instead

 

Mosey back to the flag

 

Mary: Circled up and did the following exercises:

WWIIs

Homer to Marge

Burpees

Plank Hold

 

Announcements:

Neighbor 2 Neigbor breakfast/ 0700 tomorrow

Recovery month- support HT- today @ 1630

Carpex oddysey 10/20

South Wake Beer Mile – 10/13 @ CBC

 

Prayer: Chips took us out

Crab legs

Folks down towards the coast

 

In the Wake of Flo Jo

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Pax of 24 posted in the Wake of Hurricane Florence (Flo Jo)

Wake of Flo Jo

Lipstick and Yogurt Q’d the main event, filling for regular Q’s Emeril and Chips.

EC: Lipstick, Deadbolt, 187, Roger Roger, Chips, Warbucks, Skidmark, Crosby, and Pablo.

Warm Up: Lipstick led warmups with good mornings x15, side straddle hops x25, dips x15, and mountain climbers—with runs in between.

The Workout: With the Pax warmed up for “running,” Lipstick introduced “Bear Crawl suicides” at the ramp. After partnering up, first partner sprinted in a bear crawl to the third light pole and ran on hind legs back down, while second partner did Merkins. Then the pair switched. Lipstick had the Pax rinse and repeat for at least another two sets of light poles, mixing in squats instead of Merkins at the bottom. Lipstick ended the first half of the workout with a Pax sprint to the top of the ramp.

Yogurt kicked off the second half with dips on the short wall. Some of the 24 Pax kindly adjusted because space was tight. Then, quickly back down the ramp for 21 genuine sit ups, with partner holding feet. Switch. Sprint back to the top like Flo Jo. Yogurt attempted to keep the Pax in cadence with patty-cake Merkins, with limited success. Certainly each pair did at least 20! Back down the ramp. Partner carry half way up, switch. 10 count rest at top.

Mosey to the back straightaway in the park. Shoulder taps x25. Short run down the hill. Crawl bear about 50 feet. Run the long way back to COT area.

Mary: Tight Mary with 21 LBCs

Announcements: HS Police 10k Run on Saturday 9/22. CarPex CSAUP 10/20

Prayers: Brickhouse seeking job, everyone affected by Hurricane Florence, especially Dead Bolt’s family friends who are facing rising waters today. Special thanks to Chips for “volunteering” to lead the COT prayer. Always does good work there.

Midgets Daisy Dukes

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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

Lipstick Search Party

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Warm Up:  Butt Kickers, Good Mornings, Side Straddle Hops, random call-outs from the group

The Workout:  Via Facebook the night before, Lipstick had confirmed that he would be attending Running 4 the John.  The PAX began to run but realized Lipstick was nowhere to be found.  Emeril and Chips lead a search party (with Salsa) along the normal 5mi route down Main St, turning at the carwash just past Town Hall and up the greenway.  They checked all of the Johns along the way hoping to find Lipstick.  UTI took a shorter route (~3mi), heading down Main but busting a left at Crossway and heading back down the greenway back towards Ting.  The 3mi group checked Lipstick’s favorite bushes as well and he was still nowhere to be found.  Java and Latte did their own thing, looking where none of us had thought to look and coming up empty handed…

Ultimately, we discovered Lipstick was just Fartsacking, getting some extra Zs before Blue Ridge after convincing UTI to show up and Run 4 the Johns…

Mary: The 3mi group did some stretching

Announcements: 9/11 Stair Climb

 

Prayer:

Pre-school aged Clay has started radiation, kids are “wearing grey for Clay” at school

Blue Hen’s sister-in-law Shelby is going into surgery for thyroid cancer

Sliderule and his wife are going to be taking a trip away for the first time leaving their 2 yr old at home.
BRR – Pray for these 12 idiots!  We run 200+ miles this weekend

Dora lost her panties at Paradise City

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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

Questions Answered

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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.