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Get Your O-Face On!

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Pax: 187, 3rd Cousin, Axe, Bernie, Chips, Cowboy, Da Bizness, Dawg Pound, Emeril, Foghorn, M4L, Nemo, Pablo, Rainmaker, Snap, Slide Rule

Beautiful morning temps as YHC started his extra credit from the house.  On the way, I saw several Pax getting some EC as well as they were returning to the AO.  Got to the parking lot with a couple of minutes to spare.  16 Pax were off to feel the Bern.

FNGs: Nil

Warm Up:

Moseyed on over to the parking lot by the front entrance of the library.

  • SSH x 15 IC
  • Good Mornings x 10 IC
  • Hillbillies x 12 IC
  • Merkins x 10
  • Squats x 10

After a brief warm-up, YHC broke the Pax into groups of 3.  I joined a group to make 4.

The Workout:

Within each group of 3, one Pax lined up in a parking space while another lined up in a parking space directly across on the opposite side.  The 3rd Pax had to travel from one side to the other via the called exercise as the Pax on each end did a different exercise.  Once you got to one end, you switched with the Pax and did that exercise while they traveled to the other side.   This was AMRAP-style for 7 minutes for each round.  A lot of moaning after we were a minute into the first round, and I announced that we were going for 7 minutes!

  • Round 1 (7 minutes)
    • Side 1: T-Rex Merkins –> similar to military push-ups but hands were further down by your lower rib cage; feet against curb.  Pax modified for difficulty
    • Travel: Bear Crawl
    • Side 2: Modified Man Makers –> Burpee with a shoulder tap on each side after the merkin, then stand up and do an additional squat.
  • Round 2 (7 minutes)
    • Side 1: Mountain Climber Crossovers –> knee to opposite elbow
    • Travel: Duck Walk
    • Side 2: Frog Situps –> WW2 with bottom of feet touching each other
  • Round 3 (7 minutes)
    • Side 1: Plank
    • Travel: Crab Walk
    • Side 2: Suicide Squat Jumps –> alternating jump lunge and then a squat

After these three rounds, we moseyed on over to the steps at the library for the next round.  We stayed in our groups of 3 for this one as well.  For this round, the reps for exercise #1 served as the timer; so you switched to the next exercise in line one the Pax in your group doing exercise #1 finished.

  • Round 4 (2 sets)
    • Exercise 1: Step off from 2nd step into a squat jump (Timer: 10 times and then change exercise).
    • Exercise 2: Low slow flutter
    • Exercise 3: Inch worm

After round 4, we circled up in the grass for a finisher.  This was announced as a 5-minute glutes/hips finisher, but the jokes kept coming.  So we have a name for it below.  5 minutes straight (no stopping).

O-Face Finis(her)

  1. 30-sec donkey-hydrant with leg #1 (donkey kick/fire hydrant combo)
  2. 30-sec donkey-hydrant with leg #2
  3. 1-min hip thrusts (picture sitting back on your feet and sitting up to your knees – squeeze the cheeks.  Pablo kept looking for something to hold on to in front of him here
  4. 1-min Homer-2-Marge
  5. 30-sec 1-legged hip thrust with leg #1 (almost like a single-leg Homer-2-Marge, but instead you are holding yourself up with your arms and letting your planted leg do the work) – Emeril kept begging me to look in his eyes on this one.
  6. 30-sec 1-legged hip thrust with leg #2
  7. 30-sec lunge with kickback (lunge with leg #1 with a straight-leg kickback with leg #2)
  8. 30-sec lunge with kickback (lunge with leg #2 with a straight-leg kickback with leg #1)

Wrapped this up and moseyed back to start for 1 quick Mary exercise and COT.

Mary:

Quick 25 LBCs since we had a little time left.

Announcements: This month’s charity is Holly Springs Food Pantry.  Slide Rule going for a half marathon and distance PR with doing 15 miles on the ATT this Saturday.

T-Claps (Recognition): Slide Rule has gotten a bunch of PRs for a lot of distances in the last couple of weeks (1-mile, 5k, 10k).  Kudos to all the slappin da bass you’ve been doing to get faster.

Prayer:

Prayers up for Crab Legs, Shredder, Pilgrim’s dad, and the Morrisville police officer who passed.

 

Honored to lead this morning.

-Bernie

Uno, Racing and Burpees @ Southwake Dad’s Workout

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FNGs:

Rapunzel, Rubble, Castle, Cat Girl, Clean Sweep

Warm Up:

The warm up was led by Sir Dawgpound and started just as the sun cleared the clouds.  Exercises consisted of:

  • SSH In Cadence x 20
  • Daisy Pickers x 20
  • Fozzio Arm Circles Forwards and Backwards x 15 each
  • Some Light Stretching with Left leg over Right and Right Leg Over left.

The Workout:

The workout had 2 parts.  The first was led by YHC (Cowboy) and consisted of a modified version of Uno.  The PAX were divided into 4 teams and each team was dealt 7 cards.  The teams were to move through each card and do the following:

  • For a Skip Card the PAX would Skip their side of the Tennis Court
  • For a Reverse Card the PAX would run backwards their side of the Tennis Court
  • For a Draw 2 they would run to the center of the court and pick 2 more cards
  • For a Wild Card they could pick their Color and do 10 reps of the selected Color’s exercise
  • For a number card they would look up the exercise associated with that color and do that number of reps
    • Red = Merkins
    • Green = Star Jumps
    • Blue = Squats
    • Yellow = LBCs (IC)

This was a bit disorganized but seemed to be fun for the kids and their dads.  We did this for 3 rounds.

The 2nd part of the Workout was led by Slide Rule and consisted of 2 activities.  For the first activity all the dads formed a line and planked while the kids jumped over the legs of their dads.  We then repeated but the Dads were in Downward Dog and the Kids Bear Crawled under through the smelly tunnel of Dads.  We then repeated the first part with planks and kids jumping the dads legs but added that once the kids were done the dads would follow the kids jumping the legs of their fellow dads and the kids after they had planked at the end of the line.

The second activity was a series of races in honor of Kentucky Derby Day.  The kids sprinted, bunny hopped, etc for each of their races.  The dads Bear Crawled and Wheel Barrowed their races.  Finally the kids rode their dads like horses and we raced around the tennis court.

Mary:

For Mary the PAX honored Riley Howell – the hero of the UNCC shooting with 21 Burpees together because in F3 we don’t do things OYO we are always together.  Slide Rule also shared some very inspiring words about doing the right thing even when your scared and to remember we all have each other to draw on in those times.

Announcements:

We need volunteers for the next Dads workout in June.  Note it is the same weekend as Run the Quay and a Triathlon that several PAX are running.

T-Claps (Recognition):

YHC personally feels that Skidmark and Pikachu deserve some T-Claps for tripling down today including lots of EC.  Great work men!

Finally Dawgpound came today with water, juice and snacks for the kids today and given the heat they were very needed and very appreciated.

Prayer:

Remember that we all have each other and that we can draw on each other to do the right thing, even when its difficult and scary.  Prayers for the family of Riley Howell and Prayers for all those unspoken prayer requests.

504 Burpees is a lot…

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FNGs: Nope.
Warm Up: U-Turn has been bringing a full parking lot to Starbucks lately…First Mosey with high-knees and butt kickers to Wendy’s front lot. YHC realized we were right in front of the plaza entrance. Safety first, we moved one more lot over. We’ll likely circle here from now on as there was more room to spread out.

SSH IC x20

Imperial Walkers called by YHC but YHC started Hillbillies, corrected to x15

Hillbillies x10

Leg Stretching R/L, walk-arounds etc.

The Workout:

Lost count of the bikers going – maybe 5?

Others varying w/ varying routes of 3, 5+, 15 for those doing EC EC.

Following the thang, 21 Burpees OYO based on the callout for AO’s to remember Riley Howell – the hero of the UNCC shooting – who tried to stop the shooter and was fatally wounded in the process. God Speed Riley.

Mary: N/A
Announcements: Dad’s workout was this AM, Run the Quay 6/1, check channels/FB for Wrightsville registration link.

T-Claps (Recognition): Aquaman for creating his own route this morning and repeating the suicide hill climb on Irving!
Prayer:

YHC took us out. Riley Howell from the UNCC shooting and all those impacted.

Saw Lightning

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I finally got to Q Ivan.  Seems like months.  It was a big workout. I was running an experiment, zero running, and we had an honorary ceremony for Lucky. He has been a fantastic teacher to all. Especially this big guy. He pushed me when I first joined and I would always be thankful for that. The other big event was a new song was going to debut at Ivan.

EC: Dawgpound, Deadbolt, Emeril, Shamwow!, Dahmer, Skidmark, Aquaman, Bulls Eye

FNGs: None
Warm Up:
Circle Up by your bell.
50 Side Straddle Hops
15 Good Mornings
15 Fazio Arm Circles Forward and Backwards
50 Mountain Climbers

The Workout:

5 Man O Makers
20 Swings
20 Shoulder Presses
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

50 Mountain Climbers

5 Man O Makers
20 Thrusters
20 Upright Rows
Pablo Special (Clean, Squat then Drop Lunges) From 1 to 5

Midget Love Handles
Mini Turkish Getups

There was more but since things didn’t go as planned today I’m drawing a blank.

Saw Lightning By Beck:
Mountain Climbers
Burpee on ‘Saw Lightning’
Wine Maker on ‘Struck Me Down’

Mary:
Yoga stretches:
Downward Dog
Pigeon Pose
Runners Pose
Chair Pose
Warrior I
Warrior III
Warrior I
Reverse Warrior
Tree Pose

Announcements:

Fritter Foundation won Breath Taker so checkout the Fritter Page for more information
Folks from Raleigh are going down to help rebuild along the coast.  South Wake needs to step up and represent.

T-Claps (Recognition):

Lucky for Teaching us all

Prayer:

All injured Pax
Motorboat’s neighbor
All affected in UNCC

Hand Cramps

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12 PAX for a bricktaculous workout at KG. YHC filled the trunk with some red bricks last night for a not so FNG workout. Overachiever started this Monday so he was the freshest PAX member to join us at KG. YHC returned from EC with 3 minutes to go. PAX grabbed a brick for each hand and away we went.

EC:
2.5 miles: Cupid, H1N1, Messi (bike), Overachiever, Banana Seat

HC/Fartsack:
Norm – alarm problems

Warm Up:
Get bricked for warm ups
Laps around parking lot with carioca and some butt kickers.
Air squared x20
Windmills x10
Stretches w/o bricks
Sir fozio arm circles 10F 10B
Good mornings x10

The Workout:
Partner up and then mosey over to the baseball field
Brick-barrows – Take turns with partner brickbarrowing base to base. Squat hold when complete. All PAX went back to 3rd base to help bring in the six.
Lunge walk the bases with bricks overhead. Brickees X5 at each base. Squat hold for the six.

Mosey back over to the parking lot
Brick-a-sides
P1 runs to cones and back with bricks, 4 distances (tap the ground with brick when changing directions)
P2 does exercise called with bricks AMRAP
1-Bricklers (nipplers)
2-Hammer Curls
3-Morning Wood
4-Triceps
Hand stretches once completed

PAX was pretty smoked but lot of time left on the Vivoactive. So we circled up with our bricks.
Brick flys x20 IC (fly out to side, down, then out to front, down = 1)
Plank jacks on bricks x20 IC
Hand release merkins with brick extensions out to side for the release x10

Mary with bricks of course:
American Hammers x15
Boat Canoes x15
WWI’s x15
Have a nice day!

T-Claps (Recognition):
YHC called out the 6 to hear a little about them. However, we just did this with Dovetail so the next HIM inline was Boy George. He was returning to the gloom since Oct 4, 2018. BG got his name because he use to play in an 80’s hard rock cover band. F3 has helped contribute to his strong running ability. BG accomplished a double marathon, a 100-miler, some ultra’s, etc. BG showed some emotion as he realized what he’s been missing in the gloom. Awesome work my man and welcome back!

Announcements:
Events and Runs coming up, Dads 2.0 workout this Saturday, Dads Camp, TC Awareness month coming to an end.

Prayer:
16 bits MiL’s husband had foot amputated
Praise for Boy Georges wife finishing dental school with honors
H1N1 work travel
UNCC families
Cupid’s friend having back surgery
Banana Seats good friend Brandon had a heart attack a couple weeks back
Crab Legs and injured PAX

YHC thought of the 3 Little Pigs story when loading the bricks up last night. The house stood strong once made with bricks. They make us stronger during a workout just like making a foundation stronger. We need to build a strong group of friends that will support you, such as F3. HIM to lean on during life’s struggles. Sharing this metaphor was a bit different but hopefully you get the idea.

It was a great day to be at Kenny’s Grave. I hope all the PAX got stronger and pushed outside your limits. It was almost a Q merlot near the end of suicides but held strong. Only 1 brick was destroyed by Messi. Thanks for letting me lead again guys and for the company this week.

BS Out!

All these walls for my balls

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24 Pax came out this morning to get stronger. 10 for an EC run by Midget’s House. For those of you keeping up, today was Lucky Charm’s last workout at 49. #respect

With today being the last day of Testicular Cancer Awareness Month YHC wanted to appropriately theme the workout. If you haven’t yet – CHECK YOURSELF at least monthly. If you have any questions about what you are doing check with Banana Seat. Thanks for his leadership this month and his dedication to get to all of the AOs and spread the message.

EC: Banana Seat, Pablo, Dumbo, Dahmer, Aquaman, ShamWow, Warbucks, Maybelline, 187, Axe
FNGs: Welcome to FNG Cricket.
Warm Up: All ICx10 – Good Morning, Imperial Walkers, Hillbilly’s, Fazio Arm Circles, Seal Claps, Overhead Claps. 5 Bropees (with your partner)
The Workout: Pax took a mosey down the path behind the shopping center to the end. Along the wall we did sets of Balls to the Wall and People’s Chair. Set 1 was done with all 24 Pax making a 10 count and Set 2 was a 5 count.

Pax then mosey to bank parking lot to start the second grouping. Pax start with BALLS – 5 Burpee, 10 American Hammer, 10 LBC, 10 Low Slow Flutter, & 15 SSH. Run to the dumpsters at the other end and repeat BALLS. We did this a total of 2 times at each location running between.

Finishing the previous grouping at the dumpsters, PAX and partner did alternating sets of Balls to the Wall and Squats. Total of 5 sets starting at 25 and decreasing by 5 to 10 (done twice).

Mosey back to the flag for Mary.
Mary: Low Slow Flutter ICx20, Homer 2 Marge ICx10 each leg up and ICx20 regular, Have a Nice Day.
Announcements: 2.0 Workout Saturday, F3 Dad’s Camp Registration
T-Claps (Recognition): Lucky Charm’s
Prayer: CrabLegs, Raleigh PD Office Ainsworth

It was an honor to lead you men this morning. I’ll do better next time.

VolunTold to run a Paradise City workout

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Sunday evening @Emeril  sent a text out to determine if he should go to Paradise City or Downtown Train Monday morning.

Text went like this:

Emeril-  Who has the Q at PC tomorrow?
Spreadsheet pic comes thru.  4/29/19 Emeril/Midget
Dawgpound: “Well lookie here”
Midget:  “Nice…Emeril…Let’s kill them”
Emeril: “Bullshit”
Dawgpound:  “I’m getting excited, I’ll go ahead and save it. Would love to have a Midget and Emeril Q”

FNGs: GrubHub

Warm Up: On the jog.  Good Mornings, Fire Hydrant, SSH, Imperial Walkers, Burpees

The Workout: 11’s on the hill by b-ball courts

Start with 10 hand release merkins
Indian run two groups to top of the hill
1 Squat
Keep going
Continued with occasional breaks for Burpees, Wide Grip Merkins, Homer to Marge,

Mary: Pigeon, Runners Pose, LBC’s, Clam Shells

Announcements: Southwake Dad’s workout Saturday. @Bernie and @Brony have the Q

@Yogurt continues sprint workouts after PC

T-Claps (Recognition): Cowboy for setting up the CPR class.  Gumby for completing 8k

Prayer: Crablegs, can’t recall if there were others.

Thunder at Crazy Ivan; Welcome New Fritters

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Arriving at Womble at 0445, I planted the shovel flag (more than once due to winds) and took off jogging testing a gimpy hammy before EC officially started at 0505.  I cruised in at less than 100% but not deterred seeing the glow of Noxgear and headlamps in the parking lot.  I was elated to see my future fritter brothers (Doc, Modify, Cupid and WAIT – Where was R-22?)  Did he succumb to the fart sack?  We had lost a fritter wanna-be the morning before when Beater was unable to get to Disney due to a lot of stuff going on on the home front.  Pikachu, Bullseye and Aquaman had arrived for their fritter too.  It was 0530 and keeping with all AOs, Crazy Ivan began on time, Pikachu led the PAX out toward downtown for the two-mile run.  Note: Maybelline had joined the PAX for EC after hastily parking.  Running alongside the soccer fields, we noticed a silver Pathfinder coming in hot.  I cannot confirm or deny seeing sparks coming from the bottom of the vehicle after navigating over the Womble speed humps.  The driver could have had some experience as a stuntman as he adeptly handled the obstacles.  I did some research and found he had indeed done some driving in Hollywood before.  (See pic below)  Turning around, I saw it was no one other than R-22!  He sped by me as I waved him on pointing him in the direction of the PAX 100 yards ahead of me.  It was going to be a great day knowing R-22 was fritter edible!

 

FNGs:  None and No Merlots

Warm Up:  Pikachu brought the PAX into the parking lot after a nice warm-up run.  R-22 was drenched.  Cars kept coming in to the parking lot.  Anticipating a large turn out, Dauber communicated with Pikachu the night before during the First Responder Training and solidified a co-Q game plan.  In the end, 28 PAX came ready to get “thunder-strucked!”  Dauber had PAX circle up in the parking lot and got their heart rate going with 25 SSH, 10 Seal claps, 10 T-Claps, 10 Cotton-Pickers, 10 Fazio Arm Circles (F/R) and some static arm stretches.  There would be minimal running today so the warm-up focused on arms/shoulders.

The Workout:   Weinkes were created the night before (one workout focusing on Kettle bells, the other on a boot-camp style workout) and discussed as Pikachu took 14 PAX to the adjacent parking lot starting off with build a bears.  An abundance of LBCs, Merkins and Squats were thrown in for good measure.  Dauber began the kettle bell workout with a variety of Kettle bell exercises that included Swings (25), Bus drivers (15), Lawn mowers (10 L/R), Goblet Squats (10+), Figure 8s (10 L/R), Halos (10 L/R), Sumo Squats (10+).  LBCs, SSH, Mountain Climbers were thrown in breaking up the Kettle bell exercises.  Dauber called on Sir Dawgpound sharing his expertise of executing pistol exercises. The planned list on the Weinke went by the wayside as Dauber caught sight of Pikachu coming back from the amphitheater preparing to swap out for kettle bells.  The 80’s/90’s Hair Band continued in the background while Dauber led PAX to the amphitheater for some boot-camp exercises.  Alternating left/right leg step ups; Star Jumps; Merkins; Australian Mountain Climbers; Seated Chair; Balls to the Walls.  Dauber slowed things down and got the PAX stretching with various leg stretches leading to compromising positions and salty mumble chatter.  PAX were in a good mood cutting up while executing Yoga positions like pigeon and cobra.  Mosey back to the parking lot.  Timing was off as Pikachu was leading his PAX in kettle bell movements.  Dauber audibled and began prisoner lunges in the grass protecting our sensitive knees from the asphalt.  Merkins and pickle pounders were thrown in when Pikachu asked if we were going to do Build-A-Bears.  Well of course we were!  Off to the adjacent parking lot.  Build a bears were executed (unlike other group of PAX who executed 1-8 merkins), we executed 1, 2, 4 and 8 merkins (timing you know).

Mary:  Both groups of PAX circled up.  187 did not like yours truly hanging over him while I tried walking behind him near the curb trying to get a peak at the playlist.  (Sorry 187!). Pikachu was very excited looking at his playlist and seeing how close we were to AC/DC – Thunderstruck.  Some plank stretches and plank holds/pickle-pounders were executed before we heard Bon Scott/Brian Johnson lead singer scream out the lyrics to Thunderstruck.  A burpee was executed every time PAX heard the word Thunder/Thunderstruck. For those interested, there are 34X this word is mentioned.  SSH were done during the rest of the song.

Announcements:  We discussed some key takeaways from the First Responder training PAX attended yesterday. One pearl was to know where you are at all times!  When calling 911, follow and answer the Qs of the operator – don’t provide any unnecessary verbiage (the operator is filling in set fields).  Stay calm.  Assess the situation – step back, do not just jump in – You could make things worse and become a victim.  See Slack and FB for announcements!  Come out to Ground pounder and cheer on runners for 8K and 16K.

T-Claps (Recognition):  Cowboy for setting up First Responder Training!

Prayer:  Breach (wearing Breathtaker) took us out.  Unspoken, Crab Legs, Shredder, Moby’s dad…

A Journey to the Abyss

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16 PAX, 10 for EC, decided to swallow the DRP, climb out of the fartsack, and post at Disney to get stronger.  Q was happy to see a few brothers (minus 1 fritter quitter) braving their first journey for the coveted Fritter and the best speech zero dollars can buy.

FNGs: None

EC: Doc, Modify, R22, Aquaman, Bullseye, Dauber, Dahmer, Pikachu, Pablo

Fritter Status: New fritters: Doc, Modify, R22, Cupid; Repeat fritter: Aquaman, Bullseye, Dauber, Pikachu; Fritter Quitter: Beater

Warm Up: Led by Emeril: mosey around the baseball field to the small parking lot for a light warm up and a series of stretches.

The Workout: From the parking lot, the PAX moseyed to the Abyss to get the workout started.  Q had conveniently placed two 35lb kettlebells at the top of the abyss to be used throughout the workout.  After arriving,  PAX split into 2 groups and lined up in 2 lines down each side of the stairs.  With the kettlebell, the first PAX did one shoulder press and then passed it to the next PAX in line down the stairs.  PAX were instructed to run to the end of the line down the stairs to continue passing the kettlebell until they reached the bottom.  At the bottom, 5 burpees OYO.  The PAX lined up again to repeat up the stairs but this time with two shoulder presses and then 5 burpees OYO at the top.  Once at the top, PAX partnered up to complete a Dora 1,2,3 (100 merkins, 200 WWII, 300 squats).  Partner 1 started his reps while partner 2 traveled down the abyss into the darkness where they had to complete star jumps (start w/ 5 and add 1 rep for each journey down) until all reps were completed.  PAX were encouraged to carry a kettlebell or two, to keep them company, as they descended into the abyss.  As PAX completed their reps, they were instructed to continue up and down the abyss with the star jumps until all PAX were complete.  On completed, all PAX then moseyed (some carrying the kettlebells) back to the parking lot for Mary.

Mary: All exercises in-cadence for a 20 count: low slow flutter, homer-to-marge, freddie mercury forward and reverse, pickle-pounder

Announcements: PAX are encouraged to step up to Q a workout, CPR/Safety meeting at Fire Station tonight, Check FB and Slack

Prayer: Crab legs and his status in the clinical trial, unspoken prayers…

It’s only Wednesday and were taking Short Cuts already!

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FNGs: N/A too scared for a Lipstick run
Warm Up: 100 Burpees OYO….or maybe we did SSS x25, Good Mornings x10, Monkey Humpers x10, Butt Kicks, High Knees, Frankensteins, Testy Check
The Workout: The fan favorite Turkey Route.  BTW- the skin under the turkey’s neck is called snoods. YHC couldn’t remember but knew it started with an S.  Mileage 4.8 (Short Cutters) to 7 (Beast Mode Joplait)
Mary: saving Mary for another day
Announcements: Fire House Safety Lesson tomorrow night 4/25 at 1830.  YHC and Slide Rule found out they are both sharing 10yr Wedding Anniversaries tomorrow.  Here is to another 10 years!
T-Claps (Recognition):All the Pax for getting up and getting in the miles.  Shout out to Cowboy for the hard work he has put in on the running! Warbuck as he continues to get faster.  Mr. Worldwide for picking up the six.
Prayer: PAX –  It’s been a really strong winter of posting, new AO’s, FNG’s…  Looking forward to a great summer. Can’t wait to see what it brings and the impact we have on each other and our community.

Speed Work: Yogurt/YHC