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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Started with pledge. Moseyed to another parking lot for a great warm up.

Partner figure 8 with squats at the end and partner merkin. Set of 7s – sumo/mountain climber. Pax Ladder led – LBCs, merkins, low slow flutter, American hammers & dying cockroach.

Back to flag for Mary.

Respect week – always remember that there is someone that will help you throughout this journey of life. This organization has shown me that.

Announcements – check slack

Prayers – Unspoken prayers

MIAGD!

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Stallions for 5.15, Colts for 4.5, Clydesdales for 3.5. All got better.

5 or 6 for Astro led core EC with Plant, Page, Bonham and Jones serenading

Quota finally got named

Hermes was not there so I don’t have my tail.

Prayers for Henry

Just say Yes when you might feel like saying no, to your kids, your M, your co-workers, your friends.

MIAGD

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After determining where to launch from, we departed on an outer loop tour to survey the perimeter of what soon will be no more. It was also determined that the free model does not always win in a capitalistic society. Stellar weather and company.

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3 man Indian run to top of Ederlee, warmup 

Thang.
Run to bottom of Ederlee to Symphony trail head.  10 merkins, run back up with 5 squats at each light pole,  10 hand release merkins at top, repeat 5 times. 

3 man Indian run back to flag around Symphony lake. 

Announcements. 
MOAB this Thursday 0515

We completed with after action report. 
What went well:
– starting with 3 man Indian run up Ederlee. 
– Explained the Thang during warmup. 

Could use some work. 
– starting with 3 man Indian run up Ederlee. 

Grease took us out. 

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12 pax showed up for a brisk morning dough it run and 1 did the doughcho (Hoppin John). Good route with consistent mix of hills and a good pace by all!

Coffee was enjoyed by most. Not sure what ended up happening to Hoppin John’s bagels! They may have made it back to the break room at Glenaire……

Reminder to get out and run The Maynard at least once this week! Upcoming dough it run to Henry’s house and back….date to be confirmed.

Prayers for Life Alerts family trip to Florida ( for safe travels and sanity).

MIAGD!

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7 for a 4+ mile high tempo tour around the greater Koka Booth region. The tour consisted of hill repeats, burpees, squats, some core exercises and an indian run. MIAGD

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What a great way to kick of a Friday. We started out with six PAX and after the pledge nature called one of them so the remaining five headed out for beatdown. YHC executed his standard Thangs which included four corners (6 or 7 rounds varying exercises each round). Hill repeats with ascending squats (5, 10,15,20,25,30) and lastly level out and backs with ascending shoulder taps (left/right = 1 same rep count as squat). We headed back to the flag stopping for dips and urkins. Finished up with plank/chill cut until all the runners got in then HAND.

A little moist this morning, but all in all, great weather and better fellowship.

It’s always an honor to lead. I appreciate all of you.

MIAGD!!!

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Norwegian 4×4 in the books. 5-star effort by all. 4.5m covered with some nice elevation change as we raced around Avenue of Estates and Richelieu loops. Heart rates were elevated and then de-elevated. VO2 Max gains were made. Heckuva start to the week… MIAGD!

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3 for EC + 6 for ME for a slightly higher pace and distance than normal.

Admittedly I had planned a longer distance EC and ME targeting 9 total (3+6) miles and due to watch unfamiliarity missed that mark slightly, yet we still arrived to COT a minute behind. Will the negative legacy of questionable planning and execution linger?

Legacy: You’re leaving one whether you want to or not. Do the small things today with intentionality. Be cognizant of the legacy left to you. The lasting examples we all noted were mostly actions observed rather than directions states to us. Realize that as much as we’d like to control and manhandle the legacy that we leave, it is often beyond our control and better to raise prayer for certain things.

Grateful to start my 36th year surrounded by you HIMs.

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