1 Scary guy went to visit some old friends at Phoenix with some beautiful views of New Hampshire. Discussed ‘Peak USA’ and the 2 opposing factions of Norwegian Death Metal. 100% attendance at Cofeteria at LaFarm.

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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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12 on a glorious morning. Warm up followed by a classic triple Nickel on the Cary Rehabilitation Hill; Tempo Merkins and Deconstructed Burpees were on the menu (TD= Tax Day)

Thang 2 after mosey to the church was a modified Pain train; Al Gore Squats, Urkins, Dying Cockroaches, Imperial Walkers, and Taps (AUDIT; I’m sorry for the cheese) were performed amongst solid mumblechatter.
Prayers for En Garde and Yoga Mat’s daughters, as they try to overcome struggles and look for strength.
Welcome FNG Renfield (Dentist, favorite tooth was Canine); this reference was lost on me but i learned about Dracula lore, i guess.
Make it a great day!

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Head lamps recommended to start
Pledge
Warm ups near rock pile >> SSH, Fazios Fwd/Bwd, overhead and seal claps, merks, calf and runners stretch
Mosey to fork, squat hold and LBCs
Mosey to bridge for set of 7’s – Top is bridge, bottom is after the S bend hill – Squats and Merkins
Wrap up in the middle of bridge – LBCs, Balls to the Wall for a couple rounds, Bridge Hang with slow pull up, rinse repeat for slow pulls up x3
Mosey back to fork for more LBCs and stretching
Mosey to balls for Dips and Step Ups
Mosey to flag for 2 minute Plank + Chill Cut to close

Prayers for Breezy, Oofda, Spouse’s, and Kids, especially those heading into middle school.

Make a difference today fellas.

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17 PAX came ready for Form Week. YHC could not think of a better way to celebrate proper form than to deconstruct the Burpee!

After a quick warm-up, the PAX moseyed to the bottom of “Up around the bend” Strava segment (apparently there’s some sort of competition that SCary got roped into).

The Thang
Deconstructed Burpee at each corner around Lowe’s Food; 10 squats at Cary Pkwy/Thurston Dr, 10 leg thrusters at Thurston Dr/Wellingborough Dr, 10 merkins at Wellingborough Dr/Tryon, 10 leg thrusters at Tyron/Cary Pkwy.
Decreased by 1 on each lap for 4 laps.

Thang 2
Planned on some rock work to deconstruct the Rock Your Body, but ran out of time. But at least we got the 3 mile minimum in!

Mary
Plank work for about 3.5 minutes (apparently that was about 3 mins too long for some of the PAX…

Thank you men for allowing me to lead this morning!

Prayers for Oofda’s fam, Moore fam and MB’s friend Phil battling cancer.

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Tried a few things differently today. Started out with the mission of F3 and 5 core principles which we haven’t been hearing much lately. Then the pledge. We moseyed to the darkest parking lot we could find at the perimeter of the shopping center.

Started warmups with the traditional SSH, then imperial walkers THE CORRECT WAY (look it up on the Exicon), then control freak merkins (4 count down, 4 count up) for which Term Paper and a few other PAX expressed their disdain. Then hillbillies (which yes, are an ab exercise) and some runners stretching before moseying over to the Cary Ortho office building.

Thang 1 was kind of a group Dora where we were divided into 3 groups. In one corner, one group did core work, while in the far corner another group did chest work. Exercises were PAX choice. The third group ran from one end to the other to relieve one of the working groups, who would then run to the other end to relieve the other group, and so on. There was a lot of moaning, much to YHC’s delight. YHC’s questionable planning drew references to Francois but alas, everything worked out according to plan.

Thang 2 was catch-me-if-you-can in groups of 3 around the building. With circle exercises between laps. After 2 rounds, time was running thin so we started the mosey back with 2 quick sets of 5 burpees along the way. Made it back to the flag with 20 seconds to spare. MIAGD.

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17 gathered, looked for a flag, and began. Short warm up followed by questionable rock selections to travel the greenway. Indian mosey to the loudest location in South Cary. 7’s of Burpees and Merkins, questionable math, 7’s of LBCs and WWII before Indian mosey back to our rocks. Rocks traversed back to the pile via curls, overhead press, walking lunges. Hermes enlightened us with his joke repertoire. MIAGD men!

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16 men divided into 4 teams for a teamwork focused beat down. After a brief jog and some warmups we did a plank/bear crawl indigenous peoples run down the driveway to the rock pile (lesson: sometimes when you’re working hard it seems like everyone around you is an asshole, but in reality they’re just trying their best too). Once there, each 4 man team grabbed 3 rocks (2 travelers, 1 ego). One guy runs the pickle, the other three do rock work. The ego rock gets traded around because sometimes you have a heavier load than the guys around you and sometimes you can take on another man’s burden. 8 rounds of curls, rock rows, and other pax choice rock exercises. Then we moseyed to the driveway entrance for a lunge walk/sprint relay: the team lunge walks together up the hill, one guy sprints to the halfway point up the hill and back to his team, then the next guy goes. Lesson: sometimes it seems like others are way ahead of you, sometimes you’re the one that’s way ahead, sometimes your journey is longer or shorter than the guys around you, but we all get there together no matter what.

All pax got to the top of the hill in time to mosey back down to the flag for a minute of Mary.

6 EC runners (2 for 3 miles, 4 for 2 miles).

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-warm ups and stretching to ribald tales of the legendary Sir Fazio (yes, he’s real, and he’s spectacular)
-mosey to the business park, stopping twice for the six with 10 squats then 10 merkins
-Run Jack around the fountain: partner up for accountability, run a lap, the 1-3-1 ratio of merkin-LBC-merkin, repeat up to 10-30-10
-Rack Em Stack Em (Pain Train) at the Chiropractic office: 5 SSHs, 10 Dry Docks, 15 Jump Squats, 20 American Hammers IC
-mosey back to start
-PAX-led Mary: Freddy Mercs, Hello Dolly, Supermans, Box Cutters, WW1s

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PAX did the pledge in the presence of the coolest shovel flag in Cary. It has my name on it so I don’t forget.

Mosey to the park area. Swerved some balls. Good Mornings, Imperial Walkers, SSH, then alternating calf and runners’ stretch with standard merkins. Their was slight mumblechatter on whether I knew any other exercises.

Mosey to the middle of the bridge for 3 rounds of descending ladder runs. 15 in the middle, go to the bottom of the railing for 10, back across the bridge and down the other side for 5 and back to the middle. Rounds were dying cockroaches, shoulder taps, and WW2.

Merkins, Inverted sunrises in the middle and then to the rock pile for curls and overhead presses. Mosey to the flag.

MARY of flutter kicks and American hammers.

COT Snip’s dad, NoShow, Chipper’s M and Bro-n-law, and Pet Sounds.

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