Attention BRR runners and other PAX wanting to get in some good miles. YHC will be leading the Triple Down this Saturday, 8/1/15. The Thang:

Post #1 – Start 0500 – WEP 10k BRR time trial run – Start at WEP. You know the route if you ran LILO today. The down and back on Old Nations Road, details at the start. (6.2 miles)

Post #2 – Start 1130 – Baxter Starbucks 5 Miler – Start from Starbucks, go down 160 to Sutton then to the circle on Harvest Point via Mills Lane. (5 miles) here is the link on Mapmyrun – Baxter 5 Miler

Post #3 – Start 1800 – Tega Cay Hill Run – Start at Trail Head (park right past the fountain in Tega Cay) and run the trails and around Tega cay until you come back… (3.5 miles) here is the link for the route : Tega Cay Hill Run

So I know that start times have changed and venues have changed but the final run down is pretty stout and your legs should be good and tired on Sunday. I hope to get this done again before the BRR, but Germany calls and someone else may need to pick up the slack to get another Triple Down completed before 9/11/15.

See you in the Gloom, the afternoon Oven and the evening Jungle….

FunHouse

It was a balmy morning at Alcatraz and apparent that the Dome was on the fritz. While several men were curious about this whole Q school thing, 8 others were more curious as to what type of #beatdown lay in store at the hands of YHC and Decibel. They got a schooling of their own. While we waited for a few to hit two wheels in the parking lot, YHC gave an abbreviated disclaimer (No FNGs) and stalled for the remainder to join the PAX. With that we Ran…

The Thang:

Run from parking lot around Fire Station and continue to the hill behind Alcatraz.
Run 3 loops of the back hill. SSH until the 6 comes in. All told, we clocked 1 mile of hills for a warmup (#BRR).

Run to the field Parking Lot and circle up for a…

Dirty Dozen COP (45 seconds OYO and AMRAP/15 seconds rest) – Remember to Breath
• SSH
• Burpees
• Mtn Climbers
• Bomb Jacks
• Tuck Jumps
• Plank (Your Welcome)
• Repeato!

Run to far ball field and partner up

Partner 1 – BTTW while partner 2 runs the field, jumps fence, runs up hill, does 5 bomb jacks and returns. Flapjack until I stay stop. We completed 3 before YHC…

Handed it over to Decibel

50 yard sprints x2
Crab walk to bear crawl
20 burpees OYO

Mosey to the wall:

10 step ups each leg and 20 dips
Rinse and repeat

Mosey to hill for chain sprints.

3 groups: one group running at all times and two groups doing exercises (1 at top of the hill and other at bottom).

Round 1: Top: Merkins | Bottom: Twisting elbow plank
Round 2: Top: CDD Bottom | Bottom: LBC
Round 3: Top: Dips Bottom | Bottom: X/Os
Last Hill –> Run halfway up hill backwards

Rosalita x15

Mosey to field to Crab walk then backward bear crawl to COT

NMM
What was billed on the Twitter Machine as a stroll through Runde turned into something quite different. For the entire hour the PAX was on the move with little to no rest. When one exercise ended we were already on to the next. YHC and Decibel were pleased with all the hard work put in by the PAX. Two visits to the hills this morning with little to no complaints (they may have been trying to catch their breath). Lots of #mumblechatter until we hit the cardio intensive COP. Think I’ll be keeping that in the rotation. There was a question in the air on whether Sally would make an appearance, but alas, she #fartsacked. Decibel is by no means a one trick pony. Guy is always bringing something new to the table. Again, great work by the PAX who just pushed it 100% right up to COT.

Announcements
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)
09/12 Camp Care 5K and Premature Oktoberfest (Contact Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Prayers for Karen and Todd who lost their 14 y/o daughter a year ago to a brain aneurysm
Prayers and Praise for Decibel opening his new Audiology practice in 2 weeks. Prayers for patience with people, vendors, etc.

Always Honored,
Zima & Decibel Out!

17 PAX, including 1 FNG, welcome Pugsly, woke up this morning and chose to start their weekend with what felt like a never ending beat down at Alcatraz.

The Thang:

Warm up jog to the tennis courts

SSH x 25 – IW x 20 – Mtn Climber x 20 –  Up/Down x 5 – Peter Parker x 15 – Up/Down x 5 – Parker Peter x 10 – Up/Down x 5

Line Up – Lunge Walk across tennis courts / Jog Back  – Bear Crawl across courts / Jog Back  –  Gator Merkin 1/2 way down – Reverse Bear Crawl rest of the way – Flip Flop

Partner Suicides – Suicide / CDD – Suicide / LBC – Suicide / Low Squat

Hand Off to Aquaman

Mosey to Wall – Wall Steps 10/5 – Wall Dips 20/20 – Derkins 20/10

Mosey to Hill – Partner Up – Run Hill / 10 Bomb Jacks x 3

Mosey to Paved Trail – Plank Ladder Up the Hill, to the Glennon Center. PAX Favorite

Find a step – 100 Calf Raises

Mosey back to the hill – Grab your Partner and a Rock

Partner 1 runs to the base of the hIll / Partner 2 Endless Curls – Rinse and Repeat with Tricep Extensions

Mosey to Tee Box for some Mary – LBC’s – Heels to Heaven – Elbow Planks/Knees to Elbows

Half Mile Sprint back to COT

Moleskin:

I left the COT amazed at the impact this group of men is having on each other, our community, and families.  YHC is truly blessed to have found a group of High Impact Men that continues to push each other not only physically, but spiritually, and socially as well.

Announcements:

CAH – Need PAX help on 7/3 at the Children’s Attention Home -aka The Justice League. See Chicken Hawk for details.

August 8  7:00 – 11:00 am- Worlds Largest Coffeeteria / Pancake Breakfast fundraiser for PAX serving in Columbia South America – Rock Hill – Applebee’s

September 12 – Camp Care 5K, (and brats).

September 12 – Preemie Fundraiser – Olde Meckelenburg Brewery – See Decible for Details

24 hours of Booty – Cerrano

Prayers:

2.0’s of Pax who are currently serving in Columbia S. America

Decible and Maximus’ wife in their new business venture.

Each of our families and the different struggles that we are dealing with.  Truly a blessing to be able to share with each other.

Prayers that the horrible incident in Charleston brings our community, (black and white), closer together.