What a glorious morning to lead the the PAX.the weather was fantastic and the fellowship was even better. We started out with 2 laps around the church and quickly circled up for some SSH’s and good mornings. Next up 11’s in the parking lot (Merkins on one side Boat Canoes on the other). From there we headed over to Mookies Pickle and did 11 merkin/boat canoes at 3 corners and 12 of each at the final corner With about 10 minutes left we took the long way back to flag and proceeded to plank hold while random pax jumped rope.

3 + miles was achieved and we hit 100 merkins & boat canoes.

We had multiple ruckers and a big turnout of folks for the EC.

Grateful to lead the pax and prayers for Petey, My M for a speedy recovery from her surgery and safe travels for Sparky as he heads back to Wisconsin.

Welcome FNG Yogging!!!

Associate with people who are likely to improve you. Welcome those who you are capable of improving. The process is a mutual one: men learn as they teach.”

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Three for the blue collar one mile EC. Wings showed up on time and brought two seminarians that live in Texas who lodged lakeside at the Wings estate for the week whilst taking a class at Shepherd’s seminary.

Mosey, warmups, mosey, pickle with a cherry and CDDs/LBCs, then balls to the wall and squats, then 60%/80%/100% runs x 6.

Much to the YHC Astro’s chagrin another FNG named Jared was not named Subway. 0 for 2!

-Unitard

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The dome prevails!
Great morning to try out some new thangs. Thanks to the PAX for their patience.

Thang 1- Field of Dreams. Partner up, take a base on the field aka corner of parking lot, each corner assigned an exercise. PAX at home base aka 4th base execute 10 burpees while all others AMRAP. Then run to first to relieve that team, all teams advancing a base. Rinse and repeat.
Thang 2- F3 baseball. New partners, new field, new exercises. Each base assigned an exercise where the PAX must work together to achieve 100 reps. Start spread out one team per base. Once done, advance a base. If you catch the team in front they do 10 penalty burpees (some selectively heard 2).
Clear as mud?

Fun times with a great crew capped off with delicious brew.
MIAGD!

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Amazing Day for some great HIMs at the SCary’sPREMIERE AO.

Started off strong with the pledge and a mosey heart touching moment for Web as he admired his senior leader and helped him remember how to call SSHs!

Next was lamp-post alley. Ran the alley twice, first round was merkins every post. This weekends upcoming horse race got me on the betting mood. Made a bet that ECs are not workouts, and my horse won! The prize. Next round Burpees at every post! Heart was screaming!!

Finished with a game of ultimate. And everyone promised to do their burpees at home today.

Praises and prayers.

Bonfire at TR’s place Saturday.

Make it a great evening!

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Started a few seconds late then moseyed to the Harris teeter for the main thang. Time to start getting ready for the Murph so partner Dora with pull ups, merkins, and squats. From there lots of moseying with random exercises and a 4 corners thrown in. Bubba particularly enjoyed the running and skipping. MIAGD

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12 stong at Shepherd’s this beautiful Good Friday. Lots of chatter leading up to the 5:30 start, always a sign of a great group.

Over to Craft for a quick warmup, including a broken Rockette Imperial Walkers, and some almost yoga poses.

Partner up for Catch Me if You Can around the parking lot pickle. 10 merkins before catching up with your partner who was running backward, shuffling, or karaoke;

Over to the day care for a ring of fire. 100 Peter Parker Merkins done in sequence upon the PAX count.

Continue toward BJ’s stopping for another ring of fire including squat holds/squats

At BJ’s, a final ring of fire (squat hold/ burpees)

Finish with 7 of diamonds at BJ’s (ab focused), before running back to the flag; only to stop for calf raises and merkins

Beautiful time of year with much to celebrate; Such good fortune to have health and a sound mind to join my brothers in the morning. Shout out to Bubba, who is self admittingly, looking and feeling better than he has in years.

Highland Games tomorrow; not too late to commit

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It was great to be back at Shepherd’s Watch this morning. YHC was mildly offended when one of the Site Qs bailed after the EC (identity not being disclosed for privacy reasons).

Regardless, 6 Pax headed across the street for vanilla warm ups and then headed to the tunnel for 11s. Plank jax and mtn climbers in cadence were the flavor to the morning. Upon completion we headed back to the church parking lot, stopping at each telephone/light pole on the way cycling through monkey humpers, squats, standard merks and diamond merks. Had some time to kills when we got back to the parking lot so we did some out and backs (forward run out/backward run back). That then morphed into a round and a half of 4 corners. Beatdown end at 0615 on the dot.

COT:
Announcements – Highland Games 4/19, TRR 4/26 and Family Picnic 4/27

Prayers – Grisham & Petey lifted up this morning

Praises – South Cary Dome prevails yet again and Spring (minus the pollen)

Grateful for the opportunity to lead this morning.

MIAGD!

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12 PAX showed up at SW early this morning. 2 left after I introduced myself so 10 stalwart keepers of fitness and general agreeability embarked on 45 minutes free from the shackles and burdens of cadence counting. We did an easy mosey around the parking lot while we waited in @chipper to shave, shower and change out of his running clothes and into his boot camp clothes. Once he joined us, we broke up into pairs for some flying warmups.

Then we moseyed over to the giant-ish courtyard for some:
– Prisoner run catch me if you cans
– 4 corners forward
– 4 corners in reverse
– paint the sidewalks with lunge walks and bear crawls
– paint the sidewalks in reverse with lunge walks and bear crawls

Then we left the courtyard for the parking lot. A quick pause for some South Cary Stretching and into some rolling sprints. (Note to management – SCARY needs more sprinting)

A quick 2 + 2; two parking lot spaces of bear crawls, 2 of lunge walks.

Circle up at the flag for a quick popcorn mary.

A delightful morning and the coffee was delicious, thank you @unitard. Always an honor to lead and a quick shout out to @shipyard for the SCary-iest man challenge which helps me step outside of my comfort zone to visit and Q AO’s I don’t normally attend.

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Started our warmup in the Craft Public House parking lot with Side Straddle hops, Hillbillies, Tie Fighters, Windmill, Tennessee Rocking Chair, and SC Stretch. Off to the next lot where we did Burpees and Fox holes. Then down to the trail where we cycled through all the heavy rock coupon drills. Following another mosey on the lake trail to a long bridge where we did some railing balanced Derkins, and some heels to heaven and then some bear crawls to the end of the bridge. Another mosey to the tunnel with some one armed balls to the wall, and peoples chair combo with seal claps. After a challenging dark run through a creek trail we did some diamond merkins and Freddie Mercurys, then finishing up with a long uphill run through the neighborhood and back to the Flag.
Thanks to all who came.
God Bless F3 and the Men who lead us.

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16 showed for this VQ in the blustery gloom this morning. Started out with the Mission, core principles, FNG welcome and the pledge. Mosey to the EC loop for parking lot warm up of SSH, Merkins, Hillbillies and arm circles (not sure of official name spelling). Mosey to Craft for some Dora fun..LBCs, plank jacks and Stiflers Mom. Back to the church for 4 corners…Merkins, jump squats, heels to heaven and CDDs. Comments may have suggested too much running for this VQ attempt :). Finish with a round of Mary and FNG naming. Welcome CrossHairs! Thanks for allowing me to be your fitness leader this morning!

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