43 brave PAX set out in the gloom this morning to compete in the South Cary Highland Games. 13 PAX were lost along the way. Roughly 12 miles were covered along a route with 7 AOs.

Kudos to our SAG Team lead by Francois. Thanks to the guys who stepped up and Qd along the way.

As always it was great to see our brothers from other regions. Carpex was able to capture the . Scary moment as raleigh put up a good fight.

Thanks for the opportunity to lead this morning. Looking forward to next year!

MIAGD

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2.51 miles total.

Warm Up: SSH x20 IC, IW x20 IC, Sir Faz F x10 IC, Sir Faz R x10 IC, Merkins x10 OMD, Downward Dog, Calf Stretches, Cobra, Runners Stretch, Mtn Climbers x10 IC

Stop at the flag for the Pledge to make sure the PAX know I love America!

Thang 1: Run Jacks. Partner Up for 2nd F and accountability. Run a loop, then Merkin x1 LBC x3 Merkin x1. Repeat, incrementing to 2-6-2, then 3-9-3, etc., up to 10-30-10.

Thang 2: Rack Em Stack Em (Pain Train) around smaller loop. 1st Station: Burpees x5. Station 2: Carolina Dry Docks x10. Station 3: Squats x15. Station 4: American Hammers x20 IC. Run to first station and do the exercise/rep count, then back to start. Then back to station 1, then station 2, then back to station 1, then back to start. Then 1-2-3-2-1. Then 1-2-3-4-3-2-1. Pick Up the Six.

COT:
Raleigh:
1) Uncommon Bonds 2/11, about building deeper friendships. 9:30am-12:30pm in downtown Raleigh. I’ll post the link for signup in 3rd F
2) The Mule CSAUP 3/11
South Cary:
1) Picnic 4/16
2) Highland Games CSAUP 4/15
3) Others before then, including family bowling. Shut In was working the calendar backwards. Moral of the story was to check Slack.

Prayers for NRA’s friend dealing with prostrate cancer for a second time, smaller F3 regions, praise for pre-run fellowship.

Shut In took us out.

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24 showed up for a cross-region Mama’s Boy Q at #ao-carpex-dads. SCary represented at a well planned setup with kids’ combine skills challenges, including 40 yard dashes and long jumps.

Then there was a competitive game of tag football including Repeato ruthlessly stripping a 2.0 for a fumble and a Suck Up interception to seal the win for the good guys. 3 FNKs and good times had by all.

Props to Mama’s Boy. Dude does a great job with it

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-warm ups and stretching to ribald tales of the legendary Sir Fazio (yes, he’s real, and he’s spectacular)
-mosey to the business park, stopping twice for the six with 10 squats then 10 merkins
-Run Jack around the fountain: partner up for accountability, run a lap, the 1-3-1 ratio of merkin-LBC-merkin, repeat up to 10-30-10
-Rack Em Stack Em (Pain Train) at the Chiropractic office: 5 SSHs, 10 Dry Docks, 15 Jump Squats, 20 American Hammers IC
-mosey back to start
-PAX-led Mary: Freddy Mercs, Hello Dolly, Supermans, Box Cutters, WW1s

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It was perfect weather for a pre- St. Patrick’s hunt for a pot of gold by carpex’s favorite mallard, Disco Duck. Warm ups featured copperhead squats (complete with sound effects), we moseyed down to the park by the lake and circled an Emerald Isle with increasing (then decreasing) reps of CDDs, monkey humpers, and Homer to Marge’s. Dips and Irkens along the railing by the lake where Water Wings learned how to differentiate geese from ducks. Mosey back to the gazebo for more dips and merkins, then a rousing Mary under the watchful (somewhat creepy) gaze of a khaki-clad Term Paper.
A pot of gold was discovered in Disco Duck’s Prius featuring Guinness and Cheerwine.

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So I hear you guys really treat these as old school backblasts. Here we go…

YHC was very glad to finally Q Loch-n-Load after the hard launch on 1/1/22. There was much concern the hard launch would be in 2021 and I would be unable to complete my county-wide Q quest. Much thanks to the men behind that hard launch decision.

Neither Disco Duck nor I sported the super sweet SoCa shirts, but at least I’m on SoCa Slack.

-Mission, no disclaimer (whoops), Pledge (wasn’t sure if SoCa did that, but was told it was the Qs call so yes), no FNGs

-Run, Jack, Run: A Jack Webb inspired exercise, with a 1-3-1 ratio. Partner up for Accountability and Fellowship. Perform 1 merkin, 3 LBCs, 1 merkin. Run a loop around the upper parking lot. Increase to 2-6-2 then run the loop. All the way up to 10-30-10. Usually we would work our way back down to 1-3-1, but I love you guys and wanted to throw in another exercise.

-The Beast down and back up the main lot. Six stations, 6 reps of the same exercise, then repeat with a different exercise each time. So 6 stations-6 reps-6 exercises. The exercises were: Squats, LBCs, Carolina Dry Docks, Jump Squats, American Hammers (in cadence), then after considering Foxholes YHC went with the planned burpees

-Mary: Dolly, Homer to Marge, Rosalita, Freddy Mercurys, Dying Cockroaches, Can Opener LBCs (10 per side)

-COT prayers of thanksgiving for F3 South Cary, prayers for families struggling with mental decline, prayers for Trickle’s water weight loss during the workout

Three for coffeeteria at Chanticleer.

Disco Duck is “on tap” for a St. Patrick’s Day-themed workout next week. Be there or be sober.

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