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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20 HIMs got together for an awesome workout. We started with the mission statement ( I nailed it by the way) followed by the pledge. We all headed up to the WF parking lot for some SSh’s, Sir Fazio arm circles and Mountain Climbers. We proceeded to do some forward and backwards running thru the parking lot and to my joy no one ran into an island. Next stop was the toast parking lot were we focused on AB’s and Merkins. Once we finished there we headed down to the lawn and did a solo Dora which included 25 dips, 50 merkins and 100 squats. Each separated with a run around the pickle. We headed back to the flag for some Mary. Some were faster than others.

Announcements: F3 dad’s camping trip in October, the Rim to Rim team still has openings if you want to join this weekend. Green level is hosting the Odyssey in mid October. As usual check slack for details

Prayers

Decoy and his coaching career and the HIMs heading out west this weekend to do the R2R

Today marked the 2 year anniversary of my collapse at PB. Forever grateful to Trickle,Hermes and all those folks that were there that morning to save my life. F3 is an incredible group and I would not be here today if it were not for the quick actions of this group. MIAGD

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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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6 for the first biweekly F3 DTR Lunch. If you’re working downtown, hit me up so I can get you added to the invite.

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Five HIMs gathered in Gloom on the first day in July.
We were fortunate to have Koka Booth Independence Day decorations up so we could properly say the pledge.
Next we moseyed over to a parking deck for some stretches, thang 1…
On the parking lot we did Double-Decker, Four Corners BLIMPS.
That left us just enough time to take the long-ish route back to the flag.
Announcements:
Hydration Event – Hump Day Happy Hour on Wed at MacGregor Draft House: First Pour at 5:30
1776 Convergence on Thurs at Ritter Park at 6:30
Best of luck to Hermes and his Q in LaLa Land and his activities with Suck Up out on the Left Coast.
MIAGD!

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9 PAX set out for what Francois says was the “world’s greatest Ocho” while 15 stayed for a birthday boot camp.

Brief mosey, celebrating YHCs 40th birthday with 40 SSHs, followed by standard South Cary stretches.

The Main Thing was a modified Webbicide — shuttle runs Set 1 with merkins 5/10/15/20/25/30/35/40 (apparently 40 merkins is pretty tough). Set 2 was Freddie Mercuries, and Set 3 Low Slow Flutters. This gave us a nice run/bike/swim triathlon this morning, and we covered 5k.

Back to flag for COT. Announcements include summer SWOLEstice tomorrow — EH or re-H the PAX. Bourbon Chase in October–only a few spots let– HC before they’re gone! Prayers for Bubba’s dad Jim and for Term Paper’s family.

Thank you HIMs for being an encouragement as I’ve been on this fitness journey since last summer. Hitting my 40th birthday today in the best shape of my adult life, and excited to keep it up for the next 40!

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Could have been the largest and greatest Ocho in SCary history! 8 winners and myself showed up . Advised pace was not adhered too. Min 8 miles were covered. World problems were solved, and prayers were said. Make it a great day fellas!

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7 PAX showed up for some mileage and merkins this morning. Warmed up at my favorite warm up spot . Then some laps of the upper parking lot of the Garmin wearables R&D facility. Then some laps in a nearby neighborhood with partner merkins. Complete a total of 105 merkins and just under 4 miles this morning if my math is right. Wishing GTL best of luck in his deposition today. My poor comparison of his deposition to the Jim Carrey movie Fun with Dick and Jane didn’t land for a number of reasons (first of which being I couldn’t think of the movie name, second being it’s not really a similar situation). But always an honor to lead at this site. Make it a great day gentlemen!

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Happy Valentine’s Day, kettlebell lovers! We enjoyed the smooth tunes of Kenny G as we got the blood flowing and the hips moving. After a quick warmup we completed 2 romantic circuits of Kettlebell exercises. No one dropped their kettlebells like a bad date.

Snatch My Heart (10x)
Swing them bells (30x)
Turkish Delight (5x)
Curls for the Girls (25x)
Heartbeat Squats (25x)
Cupid’s Arrows (20x)
I’ll Climb Mountains for you.(30x)
You mean a great DILL to me (run pickle)
Sweetheart Row (20x)
Be my Angel (10x halos)

We finished with our favorite movement (choose your own) and gave ourselves and our kettlebells some love and appreciation for the hard work and fun we had. Enjoyed a romantic and sweaty session with your favorite iron partner.

Ending with the COT, and a little inspiration from 2 Kings 13:20 – live your life in such a way that you still bring life when you are no longer here.

Thanks for the reminder @cauliflower that Valentines day can be hard for some, so share the love.

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