We moseyed to the end of the koka booth parking lot for some rock squats and then moseyed to the garmin parking lot for some burpees and merkins with a hill in between. Great times this morning.

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Jog.
Moving Warm Up.
Random Set of “7’s”
Hills x 5.
Sprints x 5.
Michelob backwards run
Random motivators on the return trip.
Set of 140’s.
3.06 Mikes for me.
Max HR = 146; VO2 Max = 43

COT
Count
Names
Announcement – None.
Prayers:
My niece Cara and a healthy delivery
Those impacted by the Cisco layoffs

Great morning guys.

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10 for shoulders at the rock pile and shoulder 7s.

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The F3 South Cary Pineapple Express had yet again another phenomenal BRR run this year. It was a year of records in YHC’s mind – 20th running of the race, typical perfect temps and untypical zero rain, and what seemed to be a higher-than-normal number of wildlife encounters – deer + bears + roaming, unfriendly dogs.

We had 7 veterans and 2 BRR FNGs this year on the Express and the team did a strong job conquering the mountains…always in good spirits and encouragement of each man.

Upon reflection this year, I would say BRR is one of the hardest but also the best experiences I’ve had in F3. It’s hard mainly because of the logistics…from a when/where do I need to be and when/where the heck am I going to rest, sleep, eat, poop, clean-up, etc. It’s hard…and I’ve done it 3 years in a row, but I would also say it’s the best experience YHC has had in F3 due to the 2nd and 3rd F that naturally unfolds throughout the training and then in the fellowship with one another and the other F3 teams throughout the actual weekend. YHC yet again learned so much about the team through our fellowship this year including…Full House’s unflappable its-going-to-be-alright confidence…to Trickle’s ability to train, overcome significant injuries, and crush it (mate had a great race this year)…to Hermes’ stand-up comedian worthy commentating talents and boundless energy (80+ mph laser-focused drive home, again)…to Badda’s 9 levels of deep knowledge of his business…to Bing’s ability to not miss a single detail (ever) and constantly problem solve ahead of any potential issue…to Hallmark’s sleeper fitness status (surprise performance of the year, just a Terminator out there)…to Flop’s natural, easy-going 2nd F abilities to just show up, drop in, and not miss a beat with any of us despite being more of a South Wake HIM , and to Sherpa’s semi-pro cooking abilities…the guy is a magician with Italian food, who knew?, but I also thoroughly enjoy his overall perspective on life being one of the most broadly experienced and well-travelled people I’ve ever encountered.

To be on a mission with these 8 men for 30+ hours, where each one’s performance is dependent on the other, and where your spirit is being lifted and sharpened by one another throughout the first day, throughout the dark (and humor) of the night that follows, and then through the much-needed dawn of the next morning…well, there is just nothing quite like it.

Word did reach us that a prayer was said at the AMBRR for us and all the F3 BRR teams, that was much appreciated. We also fully enjoyed seeing the AMBRR results rolling in on Strava, especially in light of so many PRs and the awesome 3rd F on display. It really looked like an amazing event and kudos to IC, the SAG crew, and of course all the runners.

In closing…and pardon the admittedly sleep deprived thoughts to follow…but shortly we will be in fall…Christmas will be here before we know it…and then again it will be a new year. In light of the awesome events this weekend, YHC would humbly encourage all of us to seize the days, weeks, and months remaining of 2024. Let’s close out the year with some more epic moments like these this weekend…growing in our bonds of brotherhood…and most importantly becoming better and stronger men through serving one another, our families, and the greater South Cary community.

MIAGD
MIAGW
MIAGM
MIAG2024!

Yours in all 3 Fs,
Vegemite

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10 for Yogi’s Anvil and 6 stretching bros including one that had to make up some ground. We learned a lot about Bubba’s Carbon Footprint as Yogi’s 8 yr 5 pack continues. If you ever wondered if a bear shits in the woods, I don’t know the answer, but I do know that they use the ports-John’s in the Waverly Parking lot. Prayers for all the runners this weekend.

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Early, warm morning and we had a FNG. It was Yogi’s neighbor. Quick disclaimer, mission and pledge and then off a mosey. We traversed up Ederlee to the Chiesi parking lot. There we got a short warmup and then across the way to the long sloping lot.

7’s on the lot down and up with left/right lunges at the top and CDD’s at the bottom. Next we moseyed a short way across the street to the famous Avenue of the Estates (where celebrities are rumored to live). Another set of 7’s up and down the Estates with merkins at the top and squats at the bottom. With limited time left, we moseyed back down and back to the flag. Minimum mileage of 3 met with ease!

Welcome FNG Butter! Announcements and prayers and have nice day. On to coffee at NYBD.

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Primary goal was to keep the tempo high while minimizing wear and tear with all the racing endeavors folks have coming up:

Glade Park to michaelangelo repeat with monkey humpers. 50%~prisoner~90%

Richelieu to Ave of Estates horseshoes with dips
Earkins on the way back for Mary.

Can’t wait to see the BB’s out on the course. Missed the pineapple bros out there this morning…

Praises to Nabs dad on getting back out on the golf course MIAGD

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Travelling Sharknado, brought to you by Peak City’s finest (Rooney & Imp). A Bounty Hunters tradition.

After a quick recon, no FNGs, quick disclaimer, quick pledge, Jigglypuff left the BiB EC to go to Thunderstuck, and off we went.

To KoKo Booth big parking lot. Imp-led warmups: SSH, IWs, Hill Billys, GMs, Shouldertaps. Run to bottom of parking lot for: x5 burpees, x5 diamond merkins, x5 WW2s, x5 merkins, x5 scorpion dry docks.

SHARKNADO – 25 minutes on the clock, run a 0.14 loop in between the above exercises, give it all you got and keep repeating, count your score.

BTTW Ticket Booth Challenge – We essentially all watched Hermes. He won.

Run around another parking lot to waste time. Mary back at flag for Homer to Marge (called Alabama Prom Nights in Texas) and LBCs. Have a Nice Day. Announcements. Prayers/Praises. NMS in the thread.

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Had a baby last night.
VQ this morning through a park and across a bridge.
If I forgot anyone, blame the baby.
MIAGD

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18 HIM’s got after it this am. The morning was filled with Merkins, LBC’s Low Slow Fluters, WWll’s and everyone’s favorite Star Jumps. Over 2.5 miles was achieved. Prayers for all the kids going back to school and remember we have the AMBRR coming up on the 9/7 and Shark Nado this Thursday at BIB. MIAGD

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