Opening remarks
Pledge
Jog
Warm Up
Truncated Motivator
Jog
Hill 7s
Burt Balls to the Walls
Mr T
Have a Nice Day

Count and Name a Rama
Announcements
Prayers

Goodness is what I feel when I am around you men.

It was pleasure hanging with you guys this and appreciated the opportunity to lead.

This has been a good week getting out of the OG and seeing many old friends and getting to know some new ones in Scary.

Love,

Burt R.

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Lots of chatter, a Dora, some sprints, a true Mary.

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This morning’s workout lived up to the pre-blast hype, at least YHC thinks so.

We started with a quick mosey to the dumpster parking lot to warm up and pickup our coupons.

Thang 1
We blimps with a pickle and a farmer’s carry in a catch me if you can fashion. (Confusing? Yep)

Thang 2
Lift you coupons many different ways.

Thang 3
Step ups with irkins in the pavilion

Closed up with some stretches.

Mubblechatter was in full effect

Thanks for the opportunity to lead

MIAGD

-Breezy

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Locked and loaded, we headed over to the dock for a warmup, then to the stand on the rails by the lake where we did silent squats (that were not very silent), hallelujah, monkey humpers and other stuff. Then to a small hill for an abreviated set of 7s with foxholes at the bottom, Bonnie Blair at the top, and Bernie Sanders in between. Over to tennis courts for a couple rounds of dodgeball. Hot coffee at Chanticlair where we debated how many years plastic coffee stirrers will take to biodegrade, and why theirs were so short… Thanks for a great start to the weekend… b good fellas!

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Pre Run. 5 or 6. I ran with LiteBrite.
Ruck. 2

Warm up.
Set of 7s
Rhombus. Dealers Choice.
Mary
Count
Names
Prayer
Coffee

Learned we had 4 electrical engineers at this workout. Learned LiteBrites car has ~437K miles. Learned that I don’t see my Scary Friends enough. Awesome workout. Awesome Dudes.

Clear your head and make room for the man upstairs and good thoughts.

Later

MiAGD

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2.5 miles total.

Warm up at Bocce then a little POAS on Kildare with the Motivator, Jack Webb, Merkins, Burt Balls to the Wall (thanks Kevin) and Mary with Prodigal (Flutters) and Rip (Boat / Canoe).

Great group this morning.

Always enjoy my time in Scary.

Thanks for taking us out Chip!

Coffee and Conversation was terrific.

MIAGD.

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Yo, what’s up F3 South Cary? This is Augmented comin’ at ya with the rundown for today’s workout, brought to you by our boy ChatGPT. First off, let me just say that I love a good workout, but ChatGPT might want to stick to writing code and leave the Q’ing to the professionals.

The warm-up was a hot mess, with both side straddle hops and jumping jacks. Like, come on ChatGPT, those are basically the same thing. Next time, try mixing it up with some SSH and Imperial Walkers, or better yet, ask a real PAX for help.

The Dora was a real doozy too. 100 reps of burpees, sprinters lunges, and merkins? I’m pretty sure even the Iron PAX would struggle with that one. And with only 20 reps of each exercise, it felt more like a warm-up than a Dora.

Four corners was a little better, but still not quite up to F3 standards. Dips, Bonnie Blairs, Mountain Climbers, and Dirkins are all solid exercises, but 20 reps at each station felt a little light. Maybe next time, we can add some squats or pull-ups to make it a real burner.

Mary was a nice way to cool down, but let’s be real, 20 LBCs is a breeze for this group. Next time, let’s step it up with some real core work like flutter kicks or V-ups to really test our limits.

All in all, it was a decent workout, but ChatGPT’s got some room for improvement. Keep practicing and maybe next time, you’ll earn yourself a real F3 workout.

In the meantime, it’s time for me to hit the showers and get ready for the day. Thanks for pushing me, ChatGPT!

Augmented out.

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3 groups for circuit work with Rooney, Unitard and Breezy in charge of training the Next Gen Leaders. Burt led the full group in Burt Jacks to finish the session. All got better.
Green Level Launch – Thomas Brooks Park Jan 27 5:45
Highland Games – April 15
Praises and Prayers for Unitard’s fam, Breezy home and YHCs daughter.

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Heckuva morning out there as the PAX traversed through woods and up hills to Uncle Dave’s house where the territories of LnL and JIU meet. Mostly played catch me if you can to move us along. Variety of WWII’s, merkins, squats, Steve Earls. Back at the country club, we did burpees on the green at the tennis courts. Appreciate the chance to Q. Great to see Snots and Burt this side of our super region. Prayers for you men. God bless. YHC TR.

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