Rain? What rain? I cannot begin to tell you how disappointed I was to get up this morning and see dry ground outside. I was so looking forward to moist and gloomy workout! Ah well…

After a quick 5 core values quiz, a discussion about my opinion on gloves during warm weather, and the pledge, we got moving with a trot to the upper lot. Once there, we played a quick game of “where the F is that food service truck going” while executing a fairly standard B-A-B warmup.

Thang 1: A loop that included BOTH sets of stairs, and the elevated walkway. WME’s on the Elevated section, WWII’s at the top of one set of stairs, Body Weight rows behind the fountain, “Logo Removers” at the top of the other stairs. We did this for approximately 20 minutes.

Thang 2: Legstravaganza. A quick set of 20 calf raises on the stairs, then over to the turf for Single leg step downs (10 each leg), 10 proper deep squats, single leg reverse lunges (10 each leg). After that warmup, we got 20 more calf raises followed by a full set of Lt Dan on the turf. With a minute remaining, we did calf raises/Biner Hops until time ran out!

Announcements: Highland Games and SCary Picnic coming up and deviously planned for while YHC is out of town. Travis Manion next week at FMJ.

YHC closed out with a brief leadership thought for the day; Fault vs Responsibility.

Fault focuses on who is to blame, but does not present a path forward. Responsibility focuses on the path forward. As leaders, it is most important to focus on responsibility. Be responsible! One example used this morning is if you wake up in the tomorrow to find someone has left a baby on your doorstep, that’s not your fault. What happens next however, IS your responsibility.

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A bunch of SCary-ites and 2.0s plus many outside our region came together for the premier family friendly donut eating race in our fine state. Grateful for the turnout, the volunteers and the pax who makes this all possible – Bagels. Special thanks to Shut In for planning the route and providing thorough instructions. Congrats to our 2025 winners Zero Drop and Daniel Boone. Special props to Web MD’s M who unofficially became the first female full qualifying finisher. We truly did make this a great day. If I forgot any SCary pax say the word.

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As the second hand swept over to 0530, the chit-chatting came to an abrupt close and we jumped straight into it at the original High Tempo AO! No warning, no looking back. YHC quickly recognized he was the slowest and most out of shape runner in the crowd. Gonna be a day!

We high-tailed it over to the neighborhood just past the Garmin building for a reasonable warm-up (including 20 ‘Mericans) and then got right to it. Four corners in the neighborhood.

Round 1: 20 ‘Mericans at each corner (Brings us to 100)
Round 2: 50 Squats (Totals 200)
Round 3: 75 LBC’s (Totals 300)
For anyone participating in OTW’s Dora-A-Day challenge, day one is in the books for you.

Time to start heading back! We hightailed it top the gigantic parking lot and paused for ten Worst ‘Mericans Ever, then all you got for the almost half mile back to the flag, coming in only a few seconds over.

Culture Week for South Cary
Thanksgiving Convergence (Carpex at BO)
Holiday Party’s coming up
Election day and Wake County Teacher Work Day tomorrow.

Thanks for the push, or pull as it may have been!

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Great to see my old friends this morning. Short warmup run and some light stretching to get us started. Partner up for a Dora to get us all ready for ski season. 100 Bulgarian split squats, 200 jump lunges, 300 squats.

Pearls on a string Mary back to the flag. Mileage minimum was met.

Prayers for our brothers and sisters in western NC, don’t let us forget them.

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Site Q approved mosey pace to the warmup. Mosey to the Garmin top lot for a pain train. Mosey back to the flag. Nothing fancy but good fellowship and fitness happened.

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For the main event:

Mission statement, core principles, and the pledge at the flag, then we ran over to the office parking deck on Palace Green for three sets of four corners with plank jacks, Apollo Ono’s, Bobby Hurley‘s and Shakira‘s.

Run back to the park for a very modified mini Murph: pull-ups, merkins and squats then run the pickle , called for time at about seven or eight sets.

The runners joined in for COT. Stretch and a have a nice day for the finish.

We have a purpose, men. Be kind to others and MIAGD!

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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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BRR training season has officially commenced! We did hill repeats and merkins.

Announcements: TCP Sawgrass Sunday at 2pm. AMBRR Half Mary. Sasquatch CSAUP in Greenville in case you’ve always wanted to workout in Pitt County in late July.

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Great group and a solid sunrise to start the day at BiB. Despite the considerable pre-workout hype, YHC managed to eke out a workout deemed “on time and under budget” by site Q, Joe Smith. High praise indeed! We completed the Regency loop, stopping by the Garmin lot for a set of 7s, then an Indian run to Ederlee mixed in with lunge walks and merkins. Finished things off with a couple quick trips down and up Avenue of the Estate with squats and burpees, and then a group Indian run to the flag. Always a pleasure, fellas! MIAGD.

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In Honor of D-Day, we completed one of the most dangerous workouts ever and launched an attack on SCary. Did a warmup at the prime regency office parking lot, did some 7’s at the big Koka Booth parking lot, high fived the BiB crew in route to rendezvous with the 82nd Airborne aka Stonecutters. Did some native people group sprint races a little Balls to the Wall and then charged back to the flag.

Great work men!

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