9 HIMs showed up for a loop to visit our friends on the bridge over US-1 and took the long way home.

Prayers for Henry.
Announcements on slack plus camping this weekend.

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Crisp cool morning for an out and back North on Kildaire. Some EC’d for some hills. Coffee was hot and the egg everything was better than advertised! MIAGD!

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Nice brisk 55° morning, 5 for Jiffy Lube EC, 19 for the ME. Tryon, greenway, Seabrook, Coorsdale, Kildaire, home. Prayers for Kiffin’s dad’s surgery and for safety for Denali’s parents in Florida. The Egg Everything bagel was delightful this morning. Always a great group at JDI, enjoyed it fellas!

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3 for a SW EC then a recovery walk EC at SWW. 7 Run Bros departed early and 8 campers. I made my final plan as the PAX circled at the flag. Mosey around the pickle then peeped on the SWWingers then stopped in the IPC lot for a warmup. Mosey off to Resurrection for some 11’s on the hill. WW2 at top and HR Merkins at the bottom. Next a couple rounds of 4 corners with PAX calls. After some discussion YHC called Control Freak Homer to Marge. Back to the flag for a little Mary.

Great group this morning! It’s always nice to keep all paces together and the fellowship/mumblechatter going strong. MIAGD!

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19 joined for a run up Kildaire for a bit of hill work. Looped back on Loch Highlands, dodging cars and buses along the way. Pace was pushed (not by YHC).

Announcements – Odyssey October 19, Greater Carpex pig picking Nov 2, details to come.

Prayers for all those in western NC. Find a way to help if you can.

MIAGD!

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Today’s workout was co-authored by Chipotle’s delicious but spicy barbacoa. YHC had plans to cross the greenway but kept things safely close to Regency with Blimps and parking lot work. Always appreciative of these men and the opportunity to lead. Prayers for storm recovery. Many opportunities to help in the coming days and months. Make it a great day.

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Large group for a nice run this morning. The dome did not hold. COT under the shelter. Good fellowship at coffeteria.
MIAGD

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Will edit

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9 bootcampers and 7 run clubbers this AM.

One last trip to the beach this morning to send out summer on a high note. Swimsuits were highly encouraged but YHC didn’t give that disclaimer until 5:44 so only YHC was appropriately dressed. Nevertheless we prevailed and started off on our journey with a mosey to the rest area. At this point one of the kids naturally started yelling ‘Dad I gotta go!’ so we pulled in, did some warm-ups, stalled and discussed pigeons on the beach, and something about ground hogs….

Anyways, continue back on our trip to Ritter for….

The BEACHBALL

Grab a beachball from the Qs trunk and lets begin. Various exercises together followed by a pickle where the mode of transit was beachball thrusters (throw your beachball at the top of the thruster then go get it). Exercises were heavily skewed towards Mary (gotta get that six pack for the last beach trip):

B ox cutters
E lbow to knee crunches
A merican hammers
C ockroaches (that are dying)
H eels to heaven
B urpees
A l gores
L ow slow flutters
L unges

Then we closed out with 3 amazing rounds of F3 Beachball Dodgeball which was enjoyed immensely by all.

HAND

Announcements
Deacon in Wake Forrest tomorrow
Odyssey in Green Level next month
Happy 7 yrs to Punch Out

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20 HIMs got together for an awesome workout. We started with the mission statement ( I nailed it by the way) followed by the pledge. We all headed up to the WF parking lot for some SSh’s, Sir Fazio arm circles and Mountain Climbers. We proceeded to do some forward and backwards running thru the parking lot and to my joy no one ran into an island. Next stop was the toast parking lot were we focused on AB’s and Merkins. Once we finished there we headed down to the lawn and did a solo Dora which included 25 dips, 50 merkins and 100 squats. Each separated with a run around the pickle. We headed back to the flag for some Mary. Some were faster than others.

Announcements: F3 dad’s camping trip in October, the Rim to Rim team still has openings if you want to join this weekend. Green level is hosting the Odyssey in mid October. As usual check slack for details

Prayers

Decoy and his coaching career and the HIMs heading out west this weekend to do the R2R

Today marked the 2 year anniversary of my collapse at PB. Forever grateful to Trickle,Hermes and all those folks that were there that morning to save my life. F3 is an incredible group and I would not be here today if it were not for the quick actions of this group. MIAGD

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