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Getting some rock work in.

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Small group of 3 PAX for Downtown Train this week. Mookie’s 2-year anniversiary had some pull! Congrats to you Sir on that 2-year milestone.

Solo EC by Nemo.

FNGs: None
Warm Up: Standard DT lap. Followed by: 5 burpess OYO, Daisy Pickers, Windmills, hamstring stretches straight leg, right over left, left over right.

The Workout: Mosey to rock pile for rock and headed to back of library parking lot.

Workout was made up of 4 rounds of exercises with rock and each round focusing on a different group(s) of muscles. In between rounds we did quick round of cardio to get the heart rate up.

Round 1: Two rounds in cadence of Curls for the girls , tricep extensions, slow curl. Run lap around parking rock over head.

Round 2: Two rounds in cadence of shoulder press, then rock hold (as YCH called to switch between holding rock straight out from body and overhead) for 45-60 seconds. 7 burpees OYO

Round 3: Two rounds in cadence of squats, sumo squats. Bear crawl 25 yards out and back.

Round 4: Series of glute exercises each leg x 10

Repeat above until time to head back for…

Mary: LBCs, Dying Cockroaches

Announcements: See Slack and Facebook
T-Claps (Recognition): Nemo for the solo EC run. 3rd Cousin for choosing a pretty heavy rock and getting it done.
Prayer: Wounded rangers, injured PAX

The Sweat Deck

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YHC rolled in for solo EC with a run down to Womble and back. On the run I went back through my workout plans.  That’s right, plans, not plan.  DT is a small AO in numbers and I always show up with multiple options so I can adjust to the HIM who post.  Today was no exception,  Returned to find just 3rd Cousin waiting, but it was still early.  Da Business rolled in next and right behind him was our FNG, brought to us by 3rd Cousin, and also a good friend of Double D.  This guy is a F-V local, dedicated firefighter and has run his own powerwashing business for over 20 years.  Not to mention, our new friend Sprinkler put in the work.  If you’ve never been to one of the smaller AOs like DT, I highly recommend it.  By the way, the PAX elected for the lesser run option so we avoided cemetery hill, where I had a great modified Red Barchetta at the ready.  Instead, we hit the parking deck.  Despite the lack of a multi-level beatdown experience, the deck has proven to be a solid option.  I have dubbed it “The Sweat Deck” because it holds the heat, has no breeze, and each time we have been in there we have destroyed it.

FNGs: Sprinkler, an noted above
Warm Up: Headed out on the standard loop then circled up for Good Mornings ICx10, Windmills ICx10, SSH ICx20, Fazio Arm Circles ICx10 F/R, The Chinook ICx10.
The Workout: On the jog across the street to the deck where we quickly lined up and started what was our warm-up round of 11s.  Merkins on one end, squats on the other with a long run from end to end.  Once done, we took a break from the heat and went outside to do 3 sets of dips (x10, x15, x20 with a 10 count between).  Back to the deck we lined up for 11s again, but instead of running it was bear crawl (we quickly modifed to one way bear crawl/one way lunge walk).  The exercises were shoulder taps IC on one end (so we could stay in the plank hold at end of bear crawl), on the other end we did star jumps.
Mary: Circled up for 2 sets, keeping feet off ground and working from our six and all to 10 count or ICx10 – LBC – 6″hold – low slow flutter then homer to marge and American hammer.  Finished off with LBCs ICx20 then it was a nice round of “have a nice day”.
Announcements: None, but we made sure to bring Sprinkler up to speed on slack (he is already a slack user)
T-Claps (Recognition): 3rd Cousin and Da Business have been regulars at DT.  That’s what it takes to stand up a new AO and I can’t tell you how much I appreciate the opportunity to put in the work with these guys every week.
Prayer: Unspoken, YHC took us out

Got any good CDs?

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20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

Land mine at Downtown Train

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FNGs:none
Warm Up: DT standard run loop, followed by Good-mornings, Windmills, Fozio Arm Circles, Imperial Walkers and Hillbillies all in 10 count. Finally 20 count of side straddle hops.
The Workout: Headed over to the parking deck where eventually we encountered a feces landmine. Good news, nobody stepped in it.

1st station: PAX all partnered up to do suicides while other was doing 4 exercises. Pax changed out when each completed the evolution of suicides. The  4 different exercises were shoulder taps (each time you hit your left shoulder was 1), low slow flutter ( each time left leg came up was 1), merkins, and WWII’s. All exercises were 100 reps in total.

2nd station: This is were we encountered the turd. PAX all grabbed some wall for Peoples Chair followed by Balls To The wall in an indian run type fashion around large pillar.

3rd station: Partners Wheelbarrowed to a pillar approximately 15-20 feet, PAX then did a 10 count of squats, partners switched out to next pillar (same distance) did 20 squats, partners changed out Wheelbarrowed to next pillar for 30 count squats and then the final Wheelbarrow was followed with 40 squats.

4th station: PAX walked over for some rest to just outside the parking deck and grabbed a retaining wall for 3 sets of 25 dips.

 

Mary: Each PAX did a 20 count of abdominal wall exercises.
Announcements: Watch out for human poop in the parking deck. If you poop in the parking deck please throw it out.
T-Claps (Recognition): Nemo EC for a couple of miles prior
Prayer: Pumpkin Spices son going off to college, mass shooting victims and unspoken.

 

Good work men!

Increase the banter ^^^ Turn down the Controversy v v v

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EC: Cupid, Redenbacher, Pikachu

FNGs: Not a friendly guy in sight…
Warm Up: 20 SSH, 10 Windmills, 10 Frankensteins, 5 Burpess (SOMEONE… WAS… LATE!)
The Workout:  We were celebrating so we brought out The Turkey!  5ish wonderful miles that bring you down our beloved Crossway.  A good time was had by all.  Especially our R4TJ first timers Cupid and LipSync.  This was also Cupid’s first time on Crossway (Gasp!)

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Mary: I’m gonna miss her the most at R4TJ (Is this Mary? ^^^)

Announcements:

  • It was previously announced (I believe) but it was re-iterated that R4TJ has been extended to 1 hour to accommodate a min. 5 mile workout option.
  • COT has been brought to the beginning of the workout to silence the controversy.
    • Bonus – we arent sweaty and tired for announcements and prayers
    • Bonus – we get a headcount first for safety purposes
    • Bonus – we get to hear about planned modifications or the need to leave early
    • Bonus – If YHC takes us out you could actually touch him (not bonus?)
    • Bonus – I got to say Bonus like 7 times in this back blast (Annoying BackBlast Achievement!)
  • CELEBRATE!!! R4TJ has completed one full trip around the sun.
    • Although we know you all really want Lipstick and I to be R4TJ site Qs forever – with our witty banter and cunning ability to find new places to SH!T – we have decided to step down (The track plays: Awwwww)
    • Stepping up as R4TJ Site Q is our very own Redenbacher.  This guy has been accelerating all over the place and has become a fixture at R4TJ.  Lipstick and I said his name in unison as we thought about who should take over.  Welcome aboard big RED, we’ve got your desk all setup!!!

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  • Announcement, Announcements…
    • Carpex has a BRR run on Saturday.  If you can find your way to Kitty you might get some details
    • Banana Seat has a pop-up AO that involves paddle baords for Saturday as well

T-Claps (Recognition): Redenbacher!!!  Obvious reasons
Prayer:  Moment of Silence

AGS…OYO

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As the saying goes, “If you can’t Q it, don’t do it.” Truth be told, YHC was not a 100% Sunday morning. Had taken the whole week off from the gloom after experiencing some hip discomfort from the 5mi run the Sunday before. Did all the PT exercises throughout the week…constant rolling and stretching, hydrating, and rest. Woke up early Sunday morning to do some more stretching and rolling at the Fern before heading into Womble. Everything felt fine for the time being.

Arrive to Womble and what do I see? A ghost pirate, Deadbolt backing his white phantom truck into a space abutting the bathrooms. He’s back and ready to burn off the week long beach vacation just in time for the final crucial weeks before BRR. Plant the flag and another white vehicle pulls in carrying Full House. Pablo now saunters in, but without Over Easy, who was expected to show this morning. Then the surprise of the morning comes in the form of one of the best named PAX in recent SouthWake memory…none other than Oboe.

As promised, Nemo pulls in after some exchange on Slack the night before. 6 o’clock hits and we started out of Womble parking lot onto the back lot behind the baseball fields, where Da’Business likes to do partner carries at Cletus. As we made our way to that back lot, PAX saw another car pull in and figured we’d circle back for the six so everyone knew where we were headed. For the second week in a row, it’s Yogurt coming in hot sans unicycle. Pick up Yogurt and then make it to the back lot for a warm up that went a little like this….

Warm Up: Circled up for Hillbillies X10, Imperial Walkers X10, Good Mornings IC X10. By that time H1N1 and Messi joined the mix. Mosey to the far end of the lot with butt kickers. Once to the far end, performed lunge walks across the back end of the lot. Continued back to the other side with a light mosey and high knees, and then Frankensteins to the point of origin. At the point of origin circled up for a final set of prison squats X10. Squat hold while YHC explained this morning’s workout.

The Workout: PAX would perform standard Bass Lake loop, but would be breaking the route up into 1 mi segments. For Segment 1, we would run our own pace, picking up the six when you reach the Sugg Farm gates on the way into the neighborhood to the right. We would then proceed with the same format onto the greenway, where PAX would proceed in single file formation into a scout run. The lead PAX in the scout run would venture ahead at a distance they feel comfortable with before circling back to the end of the line, then followed by the next, and so forth. We would then switch to an Indian Run before entering the entrance to Bass Lake. Once at the opening, PAX would proceed clockwise around the lake picking up the six and back to the greenway where we would alternate again between scout run and Indian Run format. Once out from the greenway, PAX would then continue back to Womble while picking up the six along the way.

Now about that “Everything feeling fine” statement. YHC was just kidding himself. By the time warm ups ended, I was far from feeling fine and as I progressed 500 yards further, my hip was on fire and it was time to shut it down. Informed trailing PAX to go on ahead and would meet them for COT. A lot of veteran HIM in attendance and was comforted in knowing that they not only knew the way, they would also know how to push each other. Unfortunately, I wouldn’t be there to see it or experience it. Continued to walk it off in a what I can only describe as a pathetic looking limp. As I made my way onto Sugg, a blaze of neon emerged and moved toward YHC. It was Yogurt to check to see if I was ok. We walked and exchanged some quality mumblechatter, which was mostly centered on knowing ones limits and not being stupid. All good lessons to follow.

Continued back to Womble and as I made it back to the lot, PAX arrived shortly after. Witnessed an incredible jailbreak at the end from the baseball fields in the distance among Pablo, Yogurt, and Oboe.  Heard H1N1 was the unfortunate winner of the last to complete the scout run and first to start the Indian Run lottery along the trail. Also, kudos exchanged to Messi for picking up the six along the trail.

Mary: Stretches OYO

Announcements: Shout out to those that ran the BRR Training Runs on Saturday. F3 Dad’s Workout next Saturday-Still need a Q.

T-Claps (Recognition): All PAX showing up this morning and leading in the absence of leadership.

Prayer: Prayers for those with injuries, Crablegs and the great work he is doing in sharing his journey with those with ALS and bringing awareness. YHC took us out.

Did you know about the stepper hill in the back?

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Had 9 for Downtown Train. Decided to change things up and went for a little field trip over to the Hunt Center for our workout.  Thanks for the strong effort today and for the opportunity to lead.

FNGs: None

Warm Up: Run to the field behind the Hunt Center and circled up for the following exercises: Daisey pickers, windmills, right/left hamstring stretches, right leg over left and left leg over right stretches.

The Workout: First workout was 11’s. Exercises were lunges and squats. Started with a single lunge at bottom of paved hill, run to top for 10 squats, repeat until we reached 10 lunges and one squat.  For the next exercise we moved around to the steep grass hill towards the back of the field. Partnered up for Dora. Exercises were fazio arm circles forward (100), fazio arm circles backwards (200), and hallelujah’s (300).  YHC had Pax do 50 more hallelujah’s and we jogged back to home base.

Mary:  Dying cockroaches, Freddy Mercury’s, LBCs

Announcements: Pop up AO at Jordan Lake, UvU Challenge

T-Claps (Recognition):

Prayer: Family in Fuqay that lost 3-year old son, injured PAX.

Shield Lock Challenge

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23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

So… I borrowed this recipe from Emeril…

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ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC.  It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away.  I can report that these vest contraptions really, really work.  As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage).  Shovel Flag planted, Nemo out ahead of me by a few minutes.  It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post.  They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say.  If you are a Facebook’er – Here is link to the BackBlast.

  • I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration.  27!!!  Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning.  He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point.  Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card.  These guys were there with me on day 1 and showed up again today.  Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years.  Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!!  WHAT WAS THE WORKOUT!?!?  ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense),  YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early.  There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts.  Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill.  We rounded the corner and Mozy’d once again for a bit.  At the next tree, we met the sidewalk for Fast Feet until the next tree.  Back to a Mozy as we headed down the Ting Ramp for “The Workout”.  Squat Hold for the 6

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The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S  (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed.  The time allowed is driven by partner 2 who is on the run from one side of the lot to the other.  Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S.  If this were a video I would be playing this section in timelapse cause it took a while to complete.  PAX picked up the 6 on these and helped the remaining groups finish out their work.  This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too.  Good feedback on this one.  Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp.  The rest of the time I diverged from Emeril’s recipe a bit.  His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today).  So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees.  Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp.  The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.>  You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)…  Emeril knows what I’m talking about.  BAM!

Audible called to form 4 lines for Indian Runs.  From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough…  Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company.  PT is still on the mend but they both made a point to be here on my anniversary with a modified workout.  Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake.  It’s been a great 2 years and I’m happy to have stuck with it.  1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in.  So happy to have gotten more involved in the 2nd and 3rd Fs.  Feeling alot of growth through F3 and very happy to continue that growth in the years to come.  If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there.  It’s worth the wait.

Announcements:

  • Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
  • F3 Dads Camp has some open spots – See M4L
  • Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

  • See above – Thanks again everyone.  Great time out there this morning.
  • Shredder doing good in the world on a mission trip.

Prayer:

  • Hit and run victim in Fuquay over the weekend.  Not a member of F3 but a reminder to wear your reflective gear on your runs.
  • Crablegs on his MLB journey
  • Quiver’s daughter starting school soon shortly after their move to South Wake.  YHC extended the prayer to all kids returning to school.  Being a kid is hard and guiding your kids through life is hard too.  Prayers to oversee the kids and the parents through these changes.

A Tale of Two Q’s…

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Here’s what I like about Sunday’s… PAX show up, put in the effort, fellowship all around, and everyone closes the page on the previous week and puts themselves ahead of the curve heading into Monday. On Saturday, Dauber reaches out to YHC and asks for the Q. It’s his birthday week, and what better way to celebrate than with a Ruck at AGS. As we know there will be some PAX looking for running miles, we agree to split the Q, he’ll lead the warm-ups, ruck, and COT, and I’ll put together the run… Done.

Pre-Blast advertises the Ruck along with 3-2mi running routes, complete with a water station. Here’s the other thing I like about Sunday’s, the PAX that show and want to raise the standard. The ones that rise from the fartsack on a weekend, especially the ones bookend’ing their weekend fresh off of U-Turn and finishing with AGS. I am humbled by the efforts today of the 10 HIM who showed and helped celebrate the start of an exciting week long Dauber celebration.

Dauber was first to arrive this morning. Giddiness?  Anxious?  Excitement?   Not sure.  YHC shortly rolled in after, exchanged fist bumps while both making note of the unbelievably difficult time planting the shovel flags in what seems to be concrete covered in mulch.  Usual suspects this morning in the form of DawgPound and Cowboy. Followed by Redenbacher. Anybody see this guy lately? He looks like Redenbacher’s younger brother. Red truck rolled up carrying Skidmark. YHC noted this last week when sharing the impact of DoubleD’s presence in AO’s, but it should be also noted that Skidmark’s posts at AO’s have a similar feel. Not sure what it is, but maybe its that whole Master and Apprentice thing Yoda talks about in those Star Wars flicks. Now the surprise of the morning comes in the form of an SUV carrying Yogurt.  WTH?  He usually runs or unicycle’s into Womble?  Apparently, running late this morning and opted for 4-wheels. Great seeing him. Six o’clock hits and Dauber presses play to start our morning.

Warm Up:

Warm up around the track with karaoke, Frankensteins, Bitt kicks.  Circle up with only one warmup exercise:  51 SSH.  Not sure what the connection was but PAX were griping for sure.  At one point, YHC modified with M4L-styled dirty bird hops and PAX stopped counting, but Dauber was certain he landed on 51.

The Workout:

Ruck:  Dauber borrowed a kettle bell from Sir Dawgpound and added it to his ruck pack.  Two brave PAX (Sir Dawgpound and Forceps).  Great mumble chatter while getting in over 7000 steps in one hour.  We had two sightings of Coal Ash along our trek around Sugg.  Soul crusher was in decent shape and challenged PAX with its precarious footing and arduous climb.  We survived without any misfortunes and helped hydrate a PAX on his run.  Stepped up the pace and cruised into Womble parking lot at 7:05 am.

While the Ruck was in progress, YHC had a run planned that would include 3-2 mi loops beginning and ending from the Womble lot. The first of which would focus on the entire Stinson stretch.

Stinson Segment (2.0mi)

YHC lead PAX to the top of Stinson by taking a left out of the lot to the stop sign at the top of the hill. From the stop sign, PAX let it fly down the hill and then back up to the stop sign at the intersection of Bass Lake Rd., while periodically picking up the six throughout the segment. As we made our way back to the Womble lot, YHC noted that we were about 0.25 short of 2mi, so extended the run to the playground and then back. PAX hydrated at the water station and then proceeded to segment 2- Main and Raleigh

Main and Raleigh Segment (2.0 mi)

YHC lead PAX back up Stinson and onto Raleigh. Took a left on E. Ballentine to Main and carried the remainder of Main to Holly Springs Road. Right on Holly Springs Rd. and then back onto Raleigh on our way back to the lot. Strong pushes from all PAX on this segment and T-Claps to Yogurt, Skidmark, and Nemo for picking up the six. As we approached the Womble lot, YHC took a quick look at the Garmin as PAX rehydrated and confirmed we had 10min to complete the last segment.

Fields (1.0)

With only 10 min to 7am, YHC called for a 1 mi scout run, with the PAX at the front setting the standard by running his 5K\10K pace ahead of the remaining PAX. The route took us the long way around the ball fields as we veered to the right, around the fields. As we came to the intersection toward the lot, we went right and then headed to the Ivan lot and then back around the soccer fields still holding strong in scout run formation.As we reached the last 0.15, Skidmark called for a jailbreak back to the lot. This was the strongest segment of the run, with pace hovering at 9:04-9:10. Solid work by all PAX. Later check of Strava had Cowboy pacing 42 secs faster than U-Turm the day before #Strong.

For the 4 time in a row, YHC had PAX back by 7:00am on the dot as planned. Were later joined by rucking PAX and Bernie, fresh off of 9 miles and change. Great work!

Mary: Stretches OYO
Announcements: BRR planned training runs next Saturday led by Skidmark. 2nd F at Dunkin Donuts
T-Claps (Recognition): All PAX. Strong efforts by all in attendance.
Prayer: PAX with injuries and life challenges. Bernie’s stepmom who is battling a health issue.

Great message from Dauber drawing an analogy between his ruck sack and life. Drop the bag of stuff (grudges, people who have been hurtful to you or harmed you in your past, misfortunes, etc.). Get the weight you are carrying off your back.  Go forward on your journey with a clean slate.

Dauber took us out.