A dozen goombahs set out on a mostly-run workout with perhaps the most Jersey Italian guy in SCary.

The Pax were advised to stretch prior to the workout, as is recommended in Freed To Lead. We departed promptly at 0515 as we had much ground to cover. Ran about a mile to the Regus parking lot where we did a warmup round of 10 American Hammers, much to Hermes’ disappointment as he said we were wasting precious running time.

We then proceeded through the pathway behind Lifetime to get us over to Ritter, where we did a flyby of the Stonecutters crew and flag. We also stopped for a quick Thang which included 20 pull-ups OYO and while you weren’t going pull-ups, you did burpees. Once everyone was done, we ran the greenway back to Regency Pkwy for a set of American Sledgehammers. Then we went up to the Caterpillar parking lot where we did some catch-me-if-you-can and then did a round of American Sledgehammers at the location where that exercise was born 3 years ago. Back to the flag as the clock struck 6.

There was a lot of disappointment today. Hermes didn’t get the all-running workout he wanted. Enhancements didn’t get his Good Mornings. All I wanted was a coffee and some pound cake, but after hearing about how that would cost $7 at Starbucks, we decided to head over to NYBD instead, where I felt right at home. MIAGD.

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Eight set off to test my new watch. Headed to Ritter for some dips and erkins, up the road for some quick good mornings, then over to Harris teeter for the thang. 7s across the parking lot with merkins and pull ups on the cart returns. Couldn’t figure out my watch and started to worry about time so back to the flag. We got back with time to spare so a quick fly by of monkey humpers for the smelly billy strings fanatics already camped out at koko.
Thanks for the opportunity to lead. It’s been a great 2 years of fitness and I’m even coming to enjoy the fellowship!

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5 attended. 5 ran intervals at varying paces. Fun was had at varying degrees.

Picnic and Highland Games announced.

Prayers for rest. Prayers for Joe Smith’s friend’s family dealing with significant loss.

Life is short, Focus on eternity.

Honored to lead this am

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5 PAX gathered in the gloom at BiB. Today’s theme was “Observations on the 1990s Market Economy, as Explored Through a Playlist of 1990s Hip Hop Bangers.” It’s a multi-part lecture series.
Warm-ups covered small business entrepreneurship (Notorious BIG – Ten Crack Commandments) and competitive markets as a cornerstone of capitalism (Mobb Deep – Survival of the Fittest).
Over to the Koka Booth rock pile. Thang 1 involved rock your body’s with a big rock, and then interval-carrying a less-big rock further and further away, a metaphor for putting in the hard work of investing and then reaping the rewards of compounded interest (distance) over time. This segment also focused on the importance of cash vs. credit (Wu Tang Clan – C.R.E.A.M), more emphasis on entrepreneurship (Jay-Z – Hard Knock Life), and renting vs. owning tangible assets as prospective collateral (Dr. Dre – Let Me Ride).
Up and over the small hill segmenting the Koka Booth parking lot (“buy low, sell high”).
Thang 2 involved a modified pain train between the light poles of bear crawl, lunge walk, backwards run, a metaphor for focusing on short-term goals in order to attain long term gain.
Topics covered here included the critical nature of enthusiasm and opportunism when hedging competing investments (The Roots – Adrenaline) and the challenging intersection of markets and regulatory bodies (Warren G – Regulate).
Back to BiB lot for Mary. We passed around amongst the PAX the opportunity to call an exercise, noting the importance of a diversified management structure, and with a final observation of how challenging it is to time the markets and miss potential opportunities (Pharcyde – Passing Me By).
COT, and YHC took us out. An honor to lead the men today.
NMS: I hope everyone learned at least one valuable lesson that you were able to put into place today, either in a corporate or personal-finance setting. And with the Dow off 1200 points as of this writing, we all remembered to short the broader market first thing…right?

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1 for ec jog. Flag was planted. A brief discussion of neighborhoods and proximal grocery stores of Alpharetta was had. Then we jogged around doing mostly ab work.

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The nice weather brought 11 PAX out this morning regardless of the black diamond warning! We had one site Q show (something about being stuck in Charlotte for the other) but no flag so we started with a quick mosey over to the larger lot of Koka Booth for some warmups (Side shuttle hops, arm circles, merkins, Scary stretch). Awaiting us, were some props for a little friendly competition. We split up into 2 teams. At one end of the lot were 3 options of weights (50lb, 35lb, 20lb) worth different points (3, 2, 1) per rep. At the other end of the lot (about 200 ft.), each team selected one person to sprint to the props and pick which weight to perform squat thrusts. The rest of the group performed various exercises to meet them. We performed 5 rounds (different sprinter each round) with a decent mosey between back to the start.

Round 1 = burpee broad jumps
Round 2 = bear crawl
Round 3 = crab walk
Round 4 = lunge walk
Round 5 = Burpee double broad jump

It was a close battle to the end but team 2 (Joe Smith, OTW, Silos, Chops, Promo, Kitty Litter) took the Gold by a nose. 1st prize is……carry the props back to the COT! After one last sprint all PAX worked their way back to the COT for a round of Q called out by the winning team.
Great teamwork and camaraderie this morning all while getting a good full body burn!
Announcements: Highland games Saturday before Easter (sign up sheet on Slack), South Cary picnic sign up still open. Petey meal train sign up on slack.

Thoughts, prayers, and praises: Praises for Joe Smith for taking 1st from SCary region in the toughest mile competition! He inspired us all to be better this morning! Prayers for Petey as he recovers from his surgery and deals with any potential challenges still ahead. General prayer for those going through tough times right now.

It was a pleasure leading this group in the earlier hours of the morning! I might be getting a hang of this Q thing.
MIAGD!

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3 EC’ed a KB Mile. 10 were there to start with the pledge and off we go. Mosey to the other side of the lake to warmup. Then a somewhat faster pace up the infamous hill to put out a fire.

Over to the deck for a demonstrated BLIMPS turned pain train. Wrap it up and down the stairs to the other stairs for some calf raises. Mosey down the dark trail to the lake and around to the bridge for a bear crawl. Continue on our lakeside tour to the back of the stage for yet another calf raise call. Back to the flag lead by a CJ sprint. HAND!

TCP Sawgrass Saturday, Highland Games shirt order, HG25 4/19, Picnic 4/27 sign up! MIAGD!

Reach out to someone who you have not checked on recently. It may be exactly what they need.

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12 for 3.25 at Koka Booth. Thing 1 was three 800-meter segments around Symphony Lake, each completed in under 4 minutes. (Way under 4:00 for certain plastic surgeons.) Thing 2 was 7s on the hill.

Everyone was happy to see Laloosh. He dispatched today’s challenge with ease.

Announcements: Blood Drive this Saturday, Stations of the Cross on Good Friday

NMS: These are the good old days. Let’s soak it all in.

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As usual, there were many comments about the size of my winkie. What can I say, what I lack in hair, I make up in other places. Welcome to FNG Silos, who the Super brought out and who played football for the Fighting Camels. Luckily he eventually got Hermes jokes. Below is the workout. Prayers for my 2.0 Anderson and for healing of his foot, as well as to Yogi with the upcoming move. MIAGD!

Warm-up (5 minutes):
• Mosey to parking lot
• 20 arm circles (forward and backward)
• 20 SSH
• 20 IW
• South Cary Stretch

THE THANG (40 minutes):
The Thang This workout consists of five challenging circuits. Perform each circuit for 8 minutes with minimal rest between exercises. Complete as many rounds as possible (AMRAP) within each circuit.
Circuit 1 – Burpee Madness
Burpees: 10 reps
Broad Jumps: 10 reps
Star Jumps: 10 reps
Tuck Jumps: 10 reps

**MOSEY TO ROCKS**
Circuit 2 – Rock Chaos
Rock Curls: 10 reps
Rock Overhead Press: 10 reps
Rock Tricep Curls: 10 reps
Rock Russian Twists: 20 reps (10 reps per side)

**MOSEY TO PARKING LOT**
Circuit 3 – Insane Running Intervals
Sprint 50 meters
Walking Lunges 50 meters
Bear Crawls 50 meters
Crab Walks 50 meters

**MOSEY TO A WALL**
Circuit 4 – Bodyweight Challenge
Handstand Merkins (against a wall): 5 reps
Pistols Squats (alternating legs): 5 reps per leg
Spiderman Merkins: 10 reps (5 reps per side)
Jump Squat : 5 reps (modify as needed)

**MOSEY TO THE FLAG**
Circuit 5 – Core Crusher
Big Boy Sit-Ups: 10 reps
Leg Lifts: 10 reps
Plank Shoulder Taps: 20 reps (10 reps per side)
Low Slow Flutter Kicks: 50 reps (4-count)

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A small but vigorous and potent group this morning at BIB. YHC was taking what I was given, considering the elements, and only came in with a loose plan.

The Koka Booth lot was relatively clear and began with a long 4 corners after warm up.

Cautious run over to Garmin lot for “7s” consisting of 5 rounds of 10 exercises at the top and bottom .

Over through the lake greenway to the amphitheater for dips, step ups, and calf raises; the back to home base for Mary.

No luck with coffee. DDD, Merlin challenge, and Highland Games upcoming.

Prayers for Open Concepts mom, Yogi, and road travelers today.

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