202327 Q’d by Vegemite

Q: Vegemite
PAX: Amway, Badda, Dowry, Kirkland, Oofda, Term Paper, Vegemite, Snip, Full House, Laloosh
PAX (not in Slack): None
FNGs: None
COUNT: 10

It was a perfect F3 morning and it’s obvious that South Cary’s Thursdays are set up perfectly and by the book – 10 PAX, LET’S GO!!

Mosey to Warm Up
Side Straddle Hops
Imperial Walkers
Good Mornings
Calves and Runners Stretch
Excellent, free-flowing mumble chatter

Pair up by running speed and Catch Me if You Can up the hill with 5 rep Merkins when passed.  Assemble on top of parking deck.

Next exercise was titled Down the Chute where two runners run the same course to the bottom of the deck and back up…but in opposite directions for a race back to the starting point. Rest of the PAX performed BLIMPS in progressive 5, 10, 15 reps. Cycled through all five pairs of PAX for two races each. No fence jumping like last time.

Mosey to the top of the hill and execute Dora with focus on abs. Half the PAX run to the bottom of the hill and back up while others at the top of hill cycle between LBCs and Low Slow Flutters. Each group enjoyed one down and up on the hill. Great tax strategies on Air BnBs were shared.

Time running short so Indian run back to flag and wrapped up with two exercises of Mary – American Hammers and Merkins, on my Down!

Have a nice day at exactly 6:00.

Announcements – Backpacks, last day is tmw. Prayer Vigil. Amway anti-BRR.

Prayers & Praises – Prayers for Snip’s younger sister (Chemo) and Yogi’s Mom (loss of son and Yogi’s brother). Praise for YHC’s mom coming out of depression.

Today marked YHC’s 2 year anniversary and with that a special thanks to all of you. YHC is a better man, husband, father, and friend because of this group and YHC will be forever grateful.

MIAGD!!

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