WARMUP: Birthday cupcakes from Harry Cary
THE THANG: Rucked Whiteville Park hood with a stop every 5 mins for burpees.
ANNOUNCEMENTS: Tortoise & Hare
COT: Yes, 5th core principle
WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans
Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles
MARY: Ruckers were broga’ing when runners arrived
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: a pre-workout chat with two FM cops sheltering from the storm
THE THANG: We roamed Kingsley in the windy rain thrown at us by the remnants of Hurricane Debby. Multiple laps around the development including a few treks through the stairways were interspersed with some pain under cover at Carolina Ale House. Much fellowship and sharpening throughout related to facing the storms of life. Old Bay and his M have faced storms from her recent boit with Thyroid cancer. My M and I have been battling potential health issues with a grandbaby poised to be born in Oct and potential surgery related to the digestive front for my M.
+ Leaning into a strong foundation is critical at the times WHEN the storms arrive. They’re coming at some point, so keep building that foundation
+ Keep the walls tight and avoid letting worry seep into cracks. Worry is worshipping the problem.
MARY: yes, she showed up without concern for the rain
COT: Grateful for F3 and for the fellowship of Old Bay on this challenging day!
WARMUP: some mumblechatter
THE THANG: ruckers – 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans
Runners – 4.5 mile loop through main street into zipperland then back towards city hall and down harris street to the park. Trail to WEP then around DT a bit to get to 4.5 miles
MARY: Ruckers were broga’ing when runners arrived
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: a pre-workout chat with two FM cops sheltering from the storm
THE THANG: We roamed Kingsley in the windy rain thrown at us by the remnants of Hurricane Debby. Multiple laps around the development including a few treks through the stairways were interspersed with some pain under cover at Carolina Ale House. Much fellowship and sharpening throughout related to facing the storms of life. Old Bay and his M have faced storms from her recent boit with Thyroid cancer. My M and I have been battling potential health issues with a grandbaby poised to be born in Oct and potential surgery related to the digestive front for my M.
+ Leaning into a strong foundation is critical at the times WHEN the storms arrive. They’re coming at some point, so keep building that foundation
+ Keep the walls tight and avoid letting worry seep into cracks. Worry is worshipping the problem.
MARY: yes, she showed up without concern for the rain
COT: Grateful for F3 and for the fellowship of Old Bay on this challenging day!
WARMUP: nope
THE THANG: rucked with squats and push ups 2.6 miles through parts of the zipper and the church loop.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle
It is always an honor to be in the presence of other HIM’s who help keep YHC on the right path. This morning was another fine example.
Thank you for joining me, Cobra Kai and Twister and appreciate the call, DD!!
:eye:
YHC was honored to Q the Dawn Patrol and appreciated the extra hour of sleep. Lately I have come to realize that 6+ hours is not enough particularly after 12 years of F3. YHC has made an effort to go to bed earlier but it’s inconsistent at best. That’s where Dawn Patrol comes in…
Rested and ready, I charged into Veterans Park past the Block Party pax and took off on a ruck at 6:15 sharp. Never dismayed by the lack of pax, yHC was reminded of back in the early days of The Fort when attendance was minimal at times and war stories are always the best.
The Thang
Mosey up Massey for the ruck ladder
Bent over rows
Merkins
Overhead press
Squats
Lunges
Mosey to sweet baby Jesus
Add another exercise
Mosey to WEP
Add another exercise
Mosey around WEP
Add another exercise
Mosey back to COT
The Q was terrible but the mumblechatter was fantastic.
WARMUP: warm up lap with COP with SSH, squat, LBC, and more
THE THANG: run to rock pile for curls triceps and squats. 15 each then run to traffic circle. Next would have been Jacob’s ladder but I hurt my back and we called it a day.
MARY:
ANNOUNCEMENTS:
COT: prayers for jobs, mental health and OB’s M’s continued recovery
Running / Ruck AO
Down to Jackson
Left on Harris
Left on trailhead
Up parking lot out of WEP
Left Ardrey
Cross 160 to Skipper
Right on Grier to Hardee’s
Right on Main
Loop gives you 2.5. Runners extended until 7am
WARMUP:
10 windmills
THE THANG:
Run 4.4 Miles or Ruck
MARY:
None
ANNOUNCEMENTS:
See Newsletter
COT: