Successful launch of greater Carpex’s newest downrange AO, Captain Charlie’s, this morning.   A fine group of vacationers and islanders – including one FNG – met at BHI Conservancy for a blimp tour of Cape Fear station and a dune ridge set of 7s.  HT @Franklin for organizing the group!  MIAGD

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Some men swinging some weights while alternating btw east coast and west coast rap legends. Warm up and full body activation, then 4 rounds of a work set, followed w a 10min finisher, ending w a cool down. Thank all for opportunity to lead.

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What a great morning for a workout! We started with a quick intro (since it’s been about 15 months since I Qd at SWW) and the Pledge. We moseyed a ways and then stopped for warm ups which included SSH, Daisy Pickers, Hillbilly’s and runners stretch. We then headed to the parking deck for some forward and backward running with Burpees, squat jumps, monkey humpers, merkins and boat/canoes sprinkled in. Bear crawls/crab walks found there way into the mix as well.

To add to the fun we were already having, we packed up and headed to another parking lot for 7s (plank jax and mountain climbers). We wrapped up the workout with a “hill” (i used this term lightly) run with Burt Jax at each island.

Headed back to the flag for a round of Mary and then all had a nice day.

Announcements: check out slack…lots of things going on everywhere.

Prayers for a friend who’s going through chemo.

Coffee was enjoyed by all (have to admit…the coffee gave SW’s coffee a run for it’s money).

MIAGD!!!!

Thang 1:

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100 Swings, then 3 rounds of 16 exercises. The rap was arguably a little too raw. I will dial it back next time.

Hey, today is my 4 year anniversary of joining Carpex. Thanks to Denali for getting me out, and to Hermes and Joe Smith who were so welcoming to a new guy that first morning. All of this/us means a lot to me.

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Hard Launch for Hulkamania!
Warmup with Halos, Deep Squats, Homer to Marge and SSH
100 KB swings (5 sets of 20 with mosey between sets)
Deadlift
Snatches
Single Leg RDL
Goblet Squat
Shoulder Press
Turkish Getup
Wrap up with more Swings
MIAGD!

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Very long, very difficult, etc.

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Fantastic morning at Kryptonite! After pleasantries, 11 ready to go at 5:31 a.m. A butchered Disclaimer was disclaimed, followed by The Pledge Of Allegiance.

Jog way down to the cheap parking area of Koka Booth. It was there that a warm-up commenced; with all exercises in perfect cadence via YHC.
CMIYC with 5 sumo squat jumps to entrance of lake. After a few core exercises and Air Force Ones were performed, all in perfect cadence via YHC, we set up for a Double Applesauce around The Horseshoe Of Death. At the end, more core in perfect cadence.
Next, up the Ederlee Hill to the Regency Woods parking lot.
It was at that time that we partnered up for some low level agility and pyramid runs: partner runs pyramid while other partner perform som speed/coordination feet exercises.
Run back down Ederlee Hill with 2 stops for LBCs along the way. Finish up with some Broad Jump Burpees.
Countarama—>Namearama—>Prayers for the Chipper, Kwik Stop’s aunt, Kwik Stop’s surgery tomorrow.
YHC led What’s Your Kryptonite?, and Denali took us out.

Nekkid Mole Skin:
* Lots of chatter about all the snakes we would see running around the lake. No snakes were seen on the ground, but two sick pythons were under YHCs sleeves.
* There was another snake spotted early this morning: a boa constrictor was spotted by my M during MMW (lexicon: Monday Morning Whoopee).
* Because of MMW, YHC was too late to Kryptonite to set up any Agility City or stash water bottles for legal blood doping practice.
* Plus, the ground was very wet, and it made YHC apprehensive to make the PAX perform too much lateral agility. For physical safety reasons, YHC’s apprehension became a definite no for lateral agility when I saw Mayflower’s pencil-thin Manute Bol legs (likely to snap in half with any lateral movements) and Denali’s valgus positioned knees (a result of zero lateral movements his whole life).
* Nabisco’s coffee game was on point.
* YHC was the only person signed up for the golf tourney today—-c’mon man!

luvyou,
Flip Floo

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Mosey around circle.
Lap 1 normal. Lap 2 high knees. Lap 3 butt kickers. Lap 4 side shuffle(switch)
Warmup 15 count
SSH, hillbillies, merkins and hold, calf stretches, worlds greatest stretch, diamond merkins
Main Thang
Indian Run left out of parking lot and up Regency to Avenue of Estates. Brisk pace
Cross ederlee and head to bottom of avenue of Estates for Dora
Dora 1-2-3-4(4 for Chip!)
100- Prowler Merkins
200- Split Squats
300- Plank Hold
400- American Hammers

We didn’t quite finish, but we did have a lovely discussion about bath salts
Back in our Indian run groups to the flag

Finished off with 20 American Hammers

COT:
Clean up the Highway has been postponed until October. Possible SCARY Christmas dinner at Rey’s

YHC led us out in prayer to be good leaders and for a safe and effective surgery for Chipper. We love you brother!

Thank you F3 brothers for the opportunity to lead. Make it a great day!

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12 for a Bronco pledge – USA!, some flat, some hills, some flat, some chatter and some praise. Good work and great day.

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It was good to be back in the gloom at Kryptonite. Great weather this morning! 10 ventured out for a quick warmup and then a CMIYC with merkins up to Angelica Cir. Teams of 5 split off to meet at the top with low slow flutters at the top and low slow flutters at the bottom. A few rounds of those. A quick round of 7s we’re performed with merkins and squats. A nice Indian run brought us back to the flag just in time. It was great to be out there with the guys this morning. MIAGD!

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