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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11 for 5 through Crescent Green, Symphony Lake, and the Swift Creek greenways. At the flag we celebrated the POTF from Chops to your newest site Qs – Badda and Bing! 7 joined the 2 ruckers for coffee and bagels. MIAGD!

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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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Run season is in full swing and that called for some hills and distance, so we did a loooong and hilly BLIMP. For each round we did 20 reps of each exercise (5 reps of the at each end, and 5 reps each time we passed the midpoint).

Bonnie Blairs (L/R=1)
LSF (L/R=1)
Iron Mikes (L/R=1)
Mountain Climbers (L/R=1)
Plank Jacks (in/out=1)

Finished with 20 Squats and a loop around the parking lot. Over 4 miles covered. Mission accomplished. MIAGD.

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12 at the main event and 6 Run Clubbers for a shweaty strong start to their Friday. We kept things moving at the ME as we started off in groups of 4, one pax from each group stays and does continuous 10 Merks/10 Flutters, while the remaining 3 Native American run around the big loop, when pass go one drops and one hops on, repeato. Next was the mini parking deck, 2 groups, first runs below deck to far side and back while second group does bear crawl merkins and lunges, switch and repeat. Wrapped it up with a handful of stair repeats and a hustle back to the flag.
Welcome and kudos to our 3 FNG’s for the strong effort this AM
Great work boys!! MIAGD!

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12 Pax set out promptly at 0530 with a theme around celebrating the number 46 today. YHC gave a quick message about the mileage goal and off we went. 1 mile warmup with 46 seconds squat recovery. Level 1 and Level 2 were unlocked with random stops at times to achieve exactly 46 LBCs and 46 merkins.
One might say the first 36 mins of the workout seemed rather random and unplanned like the Q took a page out of “Q’n by Francois” book.

The final stretch was all you got 1 mile run back to COT. Unlocking Level 46 today with an exact 4.6 mileage.

Prayers to the men of SCary to be better Men at home and for Henry.

Make it a great Day Men!

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