4 HIMs started the morning with a slowzy EC followed by 12 for the ME.

Started with a trip up the Tryon Hill doing the warmup as we ascended and descended. Headed to the business park on Tryon and Cary pkwy.

7 if diamonds was the thang. Exercises at 4 corners in multiples of 7. Burpees (7), jump squats (14), “lemon squeezers” {a quick boat/canoe basically} (21), and calf raises/lunges (28).

Back to flag for diamond merkins and a chicutt to finish

DDD Feb. 22. Prayers for gravelmouths mom recovering from surgery and water wings family with the recent passing of his grandmother. MIAGD

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6 for Sassool (well, 5 for Sassool and 1 for fellowship). Thanks to Grisham’s M, we all have an updated stance on cagefree eggs. Great to see everyone.

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A brisk morning for YHCs triumphant return to Shepherds Watch. Somehow it had been almost two months since I had graced the premier 0530 Friday AO with my presence. Glad to have rectified that this morning. 3 for the Astro 1 mile EC, including fifth first-timer Grisham. Timed expertly to not have to stand around at the flag and cool off for too long. Was looking like a small crew but then the PAX came flying in hot. 0530 hit and Yogi’s van was there but Yogi was not….. until he and Boo Boo came streaking in during the pledge.

Off we mosey to the other side of the church, at this point much debate ensued about whether it was the Qs duty or the site-Qs duty to pick up the six. In any case, per Shut-Ins previous teaching some pax performed an undetermined amount of SSHs while some pax picked up the six (leave no man where you found him) resulting in all PAX being at the same level upon re-uniting. More SSH, Hillbillies, Imperial Walkers for warm-ups. At this point the trademark SW mumblechatter was raging to the point of nobody counting, so burpees ensued. Good Mornings thrown in at some point for continued recovery for YHC following Hulkamania this week. Notable lack of SCary stretching this morning, to the joys of some and disdain of others. Let’s mosey back to the other side.

Name of the game this morning was staying warm, so we start off with a 4×4 corners, 5-10-15-20 increasing reps per round consisting of:

S enile Seal Clap Side Straddle Hops

N ewtons Cradle

O verhead Claps

W ide Grip Merkins

More SSH upon completion much to the joy of the pax. Gotta keep moving so next up was a set of MERLOT INDUCING 21s (properly counted by Tinkertoy standards I hope). Start at 8/13 reps on either end and go from there.

D ying Cockroaches

A merican Hammers

with a bonus exercise each time you cross the middle, the

Y urpee (Burpee with clap merkin at the bottom and two tuck jumps at the top)

Back to the flag for a rousing session of MARY-ish including the Rick Rude, Homer to Marge, and Box Cutter.

HAND

Will try to make it less than two months until I visit agian.

Solid showing this morning despite the frigid temps. Well done gentlemen. Solid coffeteria attendance at the worlds slowest Bojangles.

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Bootcampers did a mix of 4 corners, finished with some Mary, which included the newest exercise that is sweeping F3 nation – the Rick Rude and Runners ran the Maynard. MIAGD

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10 campers and 3 runners, with some swwingers for coffeeteria.

Started with a quick mosey to the RLC parking lot for a warmup that prompted the discussion of whether it’s Thai Fighters or TIE Fighters, and if Oofda’s earthly or galactic travels could confirm either way. Later at coffeeteria, it was also discussed whether warmups should occur near the flag so late pax can still catch the group but this was vetoed in a region with, to quote, an embarrassment of riches (so you have less of an excuse to be late from having to drive forever to get there).

Thang 1 – partner up for catch me if you can around the lake, 10 merkins when caught. Darker than anticipated, rootier than recalled so we moved on after that.

Thang 2 – partner ab DORA across the bridge on KF. 100 freddies, 200 half sit-ups, 300 penguins.

Thang 3 – greenway run back and finish up the Dora in the parking lot.

COT

– DDD coming up next month; you can consider bingeing on holiday sweets as training for that, right?
– Preview of Snoop Dog’s Easter footwear modeled by Badda, Chipper, and HGTV.
– New Year opportunities and challenges abound; prayers for pax dealing accordingly with them

Thanks for the opportunity to lead, good to see everyone and meet some new pax!

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1 posted down range at A Team

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14 booters and 1 runner helped cap off the 2024 Ambassador Tour. We paid respect to each sub region and the number of AOs in each. X and Y squats were crowd favorites. 2 Hello Dolly’s in IC Lights driveway thrown in for good measure. Prayers for the family of The Commish. Always an honor to lead.

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At 0530 four set out for a 45 minute ruck. No flag to pledge so we just took off for the medical offices behind Waverly. We did 7s on the hill with squats at the bottom and diamond merkins at the top. Backward jog up the hill with a brisk walk down each round. From there we hit a bunch of stairs and did some irkins, dips, lunge walking and calf raises. We then made are way back to the imaginary flag where Kitty Litter caught up with us for COT.

Small group this morning, but great fellowship throughout.

It was an honor to lead…MIAGD!!!

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14 for stair work. Hermes asserted balls2wall dominance. Beautiful morning w Himalayan coffee taboot. MIAGD.

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Finucane Trail Team had an awesome Friday Afternoon in the woods with some brew afterwards.

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