Today’s workout was co-authored by Chipotle’s delicious but spicy barbacoa. YHC had plans to cross the greenway but kept things safely close to Regency with Blimps and parking lot work. Always appreciative of these men and the opportunity to lead. Prayers for storm recovery. Many opportunities to help in the coming days and months. Make it a great day.

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Will edit

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Jog.
Moving Warm Up.
Random Set of “7’s”
Hills x 5.
Sprints x 5.
Michelob backwards run
Random motivators on the return trip.
Set of 140’s.
3.06 Mikes for me.
Max HR = 146; VO2 Max = 43

COT
Count
Names
Announcement – None.
Prayers:
My niece Cara and a healthy delivery
Those impacted by the Cisco layoffs

Great morning guys.

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Started with “put one leg in front of the others” for a while. Mixed in a few “lift leg thingy’s” and “arm over your head hip hingers”. Then more put one leg in front of the others with a variety of partner exercises. Great effort from a group with 6 of the 8 having done the BRR or AMBRR this past weekend. And it was a beautiful crisp morning to boot.

Regarding the meaning of life, it’s a few things: Significance, coherence, and purpose: this includes the belief that your life matters, that it makes sense, and that you are pursuing goals.
Survival and reproduction. Realizing potential. And as a Christian, glorifying God by knowing Him, enjoying Him, and living a life that reflects His image through loving and serving others, ultimately finding true purpose and fulfillment in a relationship with Him.

Finally, why is Grease Monkey not in Slack. Can we get him added? I think he’s going to be around for a while…

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Great morning out with some great men. 5 for a BRR taper week, 4.5 mile jaunt with pearls on a string exercises. Basically a reverse long route Krypto EC. Forest (Nabisco’s son), lived up to his name!

Prayers for BRR and AMBRR and for all other things going on this week. Great coffee and fellowship afterwards. Go MIAGD!

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Primary goal was to keep the tempo high while minimizing wear and tear with all the racing endeavors folks have coming up:

Glade Park to michaelangelo repeat with monkey humpers. 50%~prisoner~90%

Richelieu to Ave of Estates horseshoes with dips
Earkins on the way back for Mary.

Can’t wait to see the BB’s out on the course. Missed the pineapple bros out there this morning…

Praises to Nabs dad on getting back out on the golf course MIAGD

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Run season is in full swing and that called for some hills and distance, so we did a loooong and hilly BLIMP. For each round we did 20 reps of each exercise (5 reps of the at each end, and 5 reps each time we passed the midpoint).

Bonnie Blairs (L/R=1)
LSF (L/R=1)
Iron Mikes (L/R=1)
Mountain Climbers (L/R=1)
Plank Jacks (in/out=1)

Finished with 20 Squats and a loop around the parking lot. Over 4 miles covered. Mission accomplished. MIAGD.

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Moseyed around and up the Regency Hill. Warm ups in the Chiesi parking lot.
Thing 1: alternating 5 Burpees/10 merkins at the medians down the hill, back up and then back down. Around the parking garage for squats and LBCs at the next medians
Thing 2: 7s on the Avenue of the Estates hill with jump squats at the top and mtn climbers at the bottom.
World’s sloppiest Indian run back to the flag for some some much appreciated Mary
MIAGD

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Despite the muggy morning, about half the Pax ran an EC. A quick pledge and we were off to start the week. Starting in the Kokabooth parking lot, an instruction on the Thang was given. We would be running forward through the area with one exception. Squats were done where we would come back too at random points. Merkins were done at the turn around point. LBCs were done back at the point where we started with squats. Then onward to another location. Simple in nature, harder to describe here. Thought of it while hearing Back that Azz Up by Juvenile on a random run (typically would skip that song). Great group of men today, coffee and mumblechatter was on point. Gonna be a great week.

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13 HIM met for a moist 1st day of August celebrating my 7th F3 anniversary this morning. Dang! I can’t believe it’s been seven years! Several months ago I signed up to Q today and it completely slipped my mind. Maybe I’m just getting old….

Seven years ago, Bluewater convinced me at work to come give F3 a try, he said he’d meet me there in the morning. So I showed up….he didn’t.

Ok, technically he did, he just didn’t know Carpex and South Wake had different workouts, so he went to South Wake, and I went to FWD. You know, the one right down the street from our office. No one there knew who Dale Rose was, and I sure as shit didn’t know anyone’s nickname!

At any rate, all things went well. Slack wasn’t a thing at that time and it took me a surprisingly long time to learn there was a sign-up sheet for Q’s, or that you could just look at it to see who was leading what workouts. We’ve come a long way in 7 years!

On to the workout!
No FNG’s, so YHC completed a very abbreviated disclaimer and we headed to the large Koka Booth parking lot for a standard warmup and light stretching before heading to the rock pile at the far end of the lot.

The Thang:
Partner up, and grab an ego rock. Partner 1 does each exercise AMRAP while the partner runs a pickle.
Rows
Curls
Overhead Press
Triceps Extension
Then put it all together for Rock Your Body.

Once we completed that round, we did a rapid fire set of Mary and repeated the sets using a slightly shorter pickle route. After dropping the rocks we headed back with two stops along the way for more Mary.

Thanks again for coming out to help celebrate this milestone. We never know the impact we are having on other pax. We show up, and we lift up.

Announcements:
Hermes had them all: Cleaver run Aug 10th, Golf Tournament coming up, some other stuff.

MIAGD, fellas!

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