It was an honor to lead you men this morning. The dome held out and the only thing falling was reps and sweat!

As you take this day off, for most, reflect on how lucky we are to have the opportunity to get up and do the Murph. We can get up early and run freely around SCary, enjoy fellowship with friends, and even pray or speak freely at the end of it all.

John 15:13. “Greater love has no one than this: to lay down one’s life for one’s friends.” This verse embodies the spirit of Memorial Day. Many gave all to keep these freedoms for us. Let’s not forget that!

Love you guys! MIAGD!

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Another strong showing at Accelerator this morning. Yuge turnout, actually. People are saying it was the best ever. Today’s discussion was all about finding balance and being intentional with our time, especially when it comes to the ever-elusive work-life balance. A key takeaway was a fully self-driving Cybertruck is probably the best way to create a better balance. Thanks Kiffin! Great conversation, fellas, make it a great day.

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Yogi was the Q and led the charge with 52 Card Pickup! Each PAX pulled a card in rotating fashion. Diamonds resulted in diamond merkins, clubs required squats, hearts were burpees and spades were WWII’s. Within each suit ace = 15 reps, kings = 13 reps, queen = 12 reps, jack = 11, 10 = 10, 9 =9 and so on. Let’s not forget the Joker = 10 of any choice exercise. The deck was split in half with one stack uphill and the other down hill with an 80 yard hustle in between. All PAX pulled cards.

Many thanks to HGTV for organizing Honor Week!

At the end of the workout Yogi offered words of wisdom encouraging all not to hold it in and to lean on your brothers in arms, church family and others during hard times.

Announcements:
Kiffin let us know that Tuesday at Just Dough It they will be running F3 Tokens to Henry’s House. Henry is 9 years old and just beat stage 4 cancer!

Kitty Litter let us know that Monday at 88MPH we will begin The Murph and run down to Ritter do some stuff and run back to Waverly Place.

Prayers:
Life Alert just getting back from vacation working through family conflict.

Pickup mentioned Prayers for those in memory of veterans and those who have given all for our country this Memorial Day Weekend.

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3 man Indian run to top of Ederlee, warmup 

Thang.
Run to bottom of Ederlee to Symphony trail head.  10 merkins, run back up with 5 squats at each light pole,  10 hand release merkins at top, repeat 5 times. 

3 man Indian run back to flag around Symphony lake. 

Announcements. 
MOAB this Thursday 0515

We completed with after action report. 
What went well:
– starting with 3 man Indian run up Ederlee. 
– Explained the Thang during warmup. 

Could use some work. 
– starting with 3 man Indian run up Ederlee. 

Grease took us out. 

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2 for a blue collar EC. 5 for the main event – a “creative” workout that included an almost 5 mile jog.
Highlights:
Skipping a puddle with no warning and leaving tailgating pax no choice but to splash.
Main themes of the CAI conference.
An upcoming “hookup” at the Jersey Mikes near Peace College.
Illogical but driven teenagers.
Hiring strategies at dental offices.
The crowd at the parking lot upon return. The summer “paid” run club is invading again.

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5 for the EC

Started with a mosey and then warmed up with some SSH and merkins. Made our way to Garmin for 7s with Burpees and squats. Medium paced Indian run to Ederlee where we paused for some LBCs. Moseyed to parking deck for monkey humpers and Mtn climbers on the stairs. Hit the Ave hill one final time and headed back to the flag for some merkins and Mary.

Beautiful morning with some great guys.

Prayers for Denali selling his business

MIAGD

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What a delightful morning to be out at SWW. The Pax began with the pledge and headed out to cover 2+ miles and 100 of each of the following exercises, Merkins, Low slow Flutters, WW11, Boat Canoes. We also threw in some SSH’s and Sir Fazio Arm Circles. Many things were discussed. @Captain Jacks Colonoscopy, Mothers Day’s Gifts, and selection of our next Nantan will be conclave style either in Sandals, Myrtle Beach or @Oofda’s mountain house. Prayers for our kids as they end the school year and very grateful to lead this group of HIM’s

Also there were multiple runners

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7 for a 4+ mile high tempo tour around the greater Koka Booth region. The tour consisted of hill repeats, burpees, squats, some core exercises and an indian run. MIAGD

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Norwegian 4×4 in the books. 5-star effort by all. 4.5m covered with some nice elevation change as we raced around Avenue of Estates and Richelieu loops. Heart rates were elevated and then de-elevated. VO2 Max gains were made. Heckuva start to the week… MIAGD!

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A dozen goombahs set out on a mostly-run workout with perhaps the most Jersey Italian guy in SCary.

The Pax were advised to stretch prior to the workout, as is recommended in Freed To Lead. We departed promptly at 0515 as we had much ground to cover. Ran about a mile to the Regus parking lot where we did a warmup round of 10 American Hammers, much to Hermes’ disappointment as he said we were wasting precious running time.

We then proceeded through the pathway behind Lifetime to get us over to Ritter, where we did a flyby of the Stonecutters crew and flag. We also stopped for a quick Thang which included 20 pull-ups OYO and while you weren’t going pull-ups, you did burpees. Once everyone was done, we ran the greenway back to Regency Pkwy for a set of American Sledgehammers. Then we went up to the Caterpillar parking lot where we did some catch-me-if-you-can and then did a round of American Sledgehammers at the location where that exercise was born 3 years ago. Back to the flag as the clock struck 6.

There was a lot of disappointment today. Hermes didn’t get the all-running workout he wanted. Enhancements didn’t get his Good Mornings. All I wanted was a coffee and some pound cake, but after hearing about how that would cost $7 at Starbucks, we decided to head over to NYBD instead, where I felt right at home. MIAGD.

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