12 men ventured out for various distances for the Sunday Slowzy.  12 started and 11 finished… 1 pulled up lame and had to be driven home (Thanks Web MD). Great conversation, great weather, and a great way to start the day with some true HIMs. MIAGD boys. Always a pleasure running with this crew. I will need a sub to Q Dough It however

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A reunion of sorts for the legendary SCary F3 softball team was had this morning. Missed all those star players that didn’t make it.
3 for the “Casa de Sherpa EC” plus 8 more for the softball themed ME.
We pledged (btw amazing new style to that Thunderstruck flag, go check it out), moseyed, and warmed up. Then a circuitous route was taken to the ball field to throw off the scent of the PAX.

Upon arrival at the field aka lot, PAX were divided into two teams and extremely clear instructions were provided. At each base, the team must execute 100 total of the designated exercise, and then travel to the next base using the designated mode of transport. Semi-legible chalk writing at each base helped keep the PAX on track. A large pickle was executed after each lap.
Winners of the game are still TBD, but fun times had by all.
Jigglypuff did in fact show up for COT as promised and The Super popped in for coffee. Two more legends from the F3 softball team, great to have them.
Prayers for the safety of our students especially Brother Love and mates at Wake Christian as they dealt with a threat.
MIAGD!

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@Doula’s EC challenge aside, YHC had 2 things on the to-do checklist this frigid mornin:; 1. Cover at least 5K of distance and 2. Pay a visit to the Valley of Death. Happy to report that we accomplished both.

Ostensibly covered all the cul-de-sac’s in the neighborhood across the park doing warmups and stretches (added some yoga postures this morning, which the pax didn’t seem to enjoy). That was the appetizer.

The main course was a heaping serving of 11s with 10 LBCs in the middle on every pass. 55 merkins, 55 squats, and 200 LBCs were performed during the round.

With some time on the clock and the pax still hungry for more, or at least that was my perception, we paid our dues to the valley of death, which included a mosey down and up to the other side, back down to the valley and a full blown sprint back to the top. Glycogen stores, whatever was left of it, was expended here. From then, all we could do was a slow walk, which progressed to a light jog back to the home base, the shovel flag.

We skipped desert.

COT: DDD coming up, Highland Games sign up sheet open and ready for you to put your name on it, and the Tobacco Road Relay (TRR, not to be confused with BRR) F3 team signups open. @chipper has the deets on this. Prayers for Kitty Litter’s S-I-L Jenn and Chipper’s B-I-L Jeremie.

Great sweating it out with you this morning HIMs. Hope this sets the tone for the week. Love your all and MIAGD.

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On this brisk morning, 14 Pax showed up to follow me around for 45 minutes. We had a good turnout for the World Famous 1-milerish EC. At promptly 0630 we recited the pledge and headed out. Warm-ups were performed at the boat ramp and then headed to the spillway for 11s on the hill (Q may have cut short, but no one complained). The 11s were followed by a rock-dora consisting of Curls-for-da-Gurls, Rock Rows and standard Press. Upon completion, we placed rocks back in the exact spot in which they were found and then headed back to the flag.

Announcements were made. Prayers and praises were lifted up and fellowship was had at Chanticleer by most.

It’s an honor to be a part of F3 and an even greater honor to lead men who work hard to be a better version of themselves each day.

Sorry HG for forgetting you at Chanticleer and thanks Shipyard for giving HG a ride back.

Make it a Great Day!

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24 HIMs showed for a top 7 Q on a misty Tuesday morning.
Warmed up with some classics followed by 7s on the greenway (jump squats and WW Merkins). Back to the shelter for a Dora variation (Urkins, Dips, and Squats). Finished with some classic Mary

Prayers for Haywood, Hannah, and Gone Fishin amongst the unspoken. Fun morning with a great crowd to kick start the work week. Thanks for the opportunity to lead. Welcome FNG Brother Love

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