Today we celebrated Oofda’s return from his voyage, we respected my Nantan Ma Bell and we honored Largemouth’s Krypto legacy and his and GTLs upcoming Leadville domination by not a mere triple nickel but a quadruple nickel 4ish mile hill repeats with some hand release merkins along the way. A couple guys did the EC run.

Announcements: SCary Culture week next week, VQ week the week after, The Odyssey in October and the Golf Tournament in October.

Prayers: none spoken. Yhc took us out.

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The pax celebrated Flag Day. Lots of Flag facts were presented and patriotic exercises were completed. We did some crossing the potomac(boat/canoes) WWll’s, American Hammers, and Merkins. A mini Dora was completed LBJ’s, Crossing the Potomac’sand SSH’s.

Prayers for Bubba’s Son Dylan and praises for this who came out.

Grateful for F3

MIAGD

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Trying to fill my bday week with Qs, Carpex, Peak Shitty, and Lef Kurry c*#kblocked me. But by golly, Sawf Kurry saved an opening for me. I’m thinking of switching allegiances. Anyway, YHC jumped on it and began planning. Who knew the hills of Shepherds Watch were so close? Let’s go there

So there we went. We stopped on the way at Piney Plains for a warmup then proceeded over to Atterbury and Gwinnett Pl for a set of Triple Nickels. 5 Merkins at the bottom of Atterbury, 5 Prisoner Squats at the top, 5 LBCs at the bottom of Gwinnett. 5 times. We then proceeded back to the flag, stopping at a few intersections along the way for some exercises. Once at the flag, we moseyed over to the basketball court for a rousing set of squat holds and suicides before dropping for some speed Mary.

No announcements but lots of prayers and praises during COT.

Thanks for hosting me, fellas!

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Some Carpeckers infiltrated SCary and led secessionists and an FNG in a hilly 12, er maybe 8, Days of Christmas workout. Cot dang, Atterbury Ln is a nasty hill. Great group of men today who put in some work. Welcome FNG Foxworthy! MIAGD. Go USA. Ma Bell out.

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A beautiful morning and a fine group ran a ‘blimp’ around Regency Forest. In hindsight, we should have just done the ‘s’ and properly finished the ‘blimps’ but YHC tempted fate with a few Garmin building laps and inadvertently ran into OT. Justice, however, was served and another L was added to this Heel’s ledger with a laughable sidewalk sniper on the way to COT. Serves me right, I guess. Appreciate the opportunity to lead. Prayers for Grease Monkey and family. MIAGD gentlemen!

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Warm-up stuff

Cary parkway hill. Jog to odd light poles, 80% AYG to evens. Exercise at each pole. 20 merkins at top and bottom. #PUT6
ROUND 1 exercises: 5 low squat jumps
ROUND 2 exercises: 5 lunges each leg, knee to the ground.

Mary

That really sucked.

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20 total HIM from both sides of the wall met at the DMZ today for the second soft launch of MOAB. 11’s were done on a 10 level parking deck with Mt Climbers and Crab Cakes. Thing 2 consisted of some light pole ALL U GOT sprints with Pax called MARY sets at each pole. We ended with a Bull in the Ring session. Two men squared off for a race to 3 burpees while the ring of PAX did SSH the entire time. Eskimo merkins (ala Kwik Stop) finished us off. >500 ft of elevation gain. >6miles. max heart rates met and maintained. Hope to see yall out there for the official launch 7/7.

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Loop around the lake followed by some bear crawls up a hill, more running, partner exercises, more running, and some Mary at the end. Wonderbread left after 5 mins, Ma Bell was missing for most of the time*, Bagels for a little while. Good times were had by all.

* Ma Bell went through some things.  Find out more here: https://f3carpex.com/all-you-can-do-is-laugh/

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