4 Pax for a humid beat down at Tea Time. Pikachu appears to be an HC for BRR next year.
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
YHC pulled into the parking lot with a sketchy white van following him. When the window got rolled down it got more sketchy – it was Skidmark beginning the BRR pickups. Kudos to all the BRR participants – this one’s for you!
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins (the push up)
300 squats
YHC did 10/20/30 for the first 5 sets, followed by 5/10/15 for 5 sets, followed by finishing the remaining count of each workout.
Mary:
2nd mile
Vests:
YHC for the 1st half of the workout.
Announcements:
We were off to attend the special Q’s of the morning.
Prayer:
None
Warm Up: Jog to East parking lot doing SSH x 15 and Karaoke. In parking lot we did Moracin Night Club, Imperials and Hill Billie’s. Run in place and “down” was a burpee x 10
The Workout: Shuffle Merkins (with partner in a plank, shuffle 5 steps over then 10 pattycake merkins, last PAX run to front of line while rest are holding plank and repeat to all PAX have ran to front). Jog to softball parking lot with partner and rocks 1 set of power squats with partner doing lung walks there and run back, one set tricep extensions with partner doing bwd crabwalk with rock on stomach and run back and then one set of curls with partner running with rock over head there and back. Guantanamo’s x 2 was the last exercise before Mary.
Mary: Plank Jacks, Mountain Climbers and Pickle Pounders followed by PAX call of Plank-O-Rama.
Announcements: 9-11 Stair Climb, BRR next weekend Friday and Saturday, Charity Event on Sunday in Apex at a Brewery – see Crosby for name/location
Prayer: Those running BRR and/or traveling this weekend, our little buddy Clay who cant catch a break, Yogurts mom and her knee and recovery.
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.
Warm Up: the first mile
The Workout: 100, 200, 300 pullups meekins squats. The second mild
Mary:
Announcements: 5 year anny August 29, 9/11 stair climb
Prayer: sea dog took us out. Pray for crablegs, Brandon from Hope, Spam lost a close friend to a couple weeks ago to OD, Skidmark’s M’s friend battling thoughts of suicide.
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
14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather. No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.
Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC
The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end. Side shuffles facing forward or backward (switch each lap) around 8 cones. Backwards run to the end, then bear crawl across the baseline back to the start. Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.
Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1. While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run. YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran
One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit. Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down. Lots of speed out there and a few went back to pick up the 6.
Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC
Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves). A lot going on in South Wake right now.
Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly. YHC took us out, it was an honor to lead and looking forward to doing it again. Hope everyone got their money’s worth 🙂
Warm Up: SSH x 15, Good Mornings, Windmill, leg and arm stretching
The Workout: Pax set out for a run on the same route as last week, up main st and back thru Jones Park greenway
Announcements: R4TJ will be closed next week for 5yr convergence at PT
Prayer: For all those unspoken
R4TJ Leaderboard:
Emeril: 2
Peak Week: 1
Lipstick was able to make it home this time!
U-Turn started with YHC and Skidmark starting early at 5am to get some extra miles. However we were cut short by some pretty bad stomach sickness for Skidmark – we got ~1.25 miles in and then walked back to start while he recovered.
YHC met the others for a 3 mile route starting at 6AM.
Warm Up:
SSH
Right over left/left over right stretches
Heel to but stretches
The Workout:
3 miles around the business park, picking up the 6
Mary:
N/A
Announcements:
None
Prayer:
Skidmark for recovery. Those running Derek Davis.