The ominous air hung over Shelley Lake this morning as the PAX of (couple of ducks! where’s my) 22 gathered for a classic Spaghetti western inspired workout in search of “spiritual” gold tucked away in the darkness. The light rain made for a nice ingredient. As we learn with many things in life one man is not enough to get the job done properly sometimes so we threw in a wrinkle with 20 minutes to spare….

The Thang:

The Good

Warm Up: Good Mornings  x15, Imperial Walkers x 15, Merkins x20, Mountain Climbers x25

Bear crawl up the hill

The Bad

Hit the trail at a non-fellowship pace with sharp pain stations…..Stomp x20, Plank Jacks x25, Diamond Merkins x20, Star Jumps x20, & Spiderman Merkins x20. Trail is finished, roughly 2 miles.

5 Burpees on your own plus 15 second wind sprint

The Ugly (Yo-Yo oh ma!):

Run to the bottom of the hill, grab a rock: Curls x30, Military Press x30….run to top of the hill with rock: Goblet squats x30, Alternating Lunges x20. Take the long way back to the bottom: Curls x20, Military Press x20. Back to the top of the hill with rock: Goblet Squats x30. Take the long way back to the bottom. Drop the rocks.

Mary: LBCs x30, Freddie Mercury x25, Russian Hammers x20

“I’ve never seen so many men wasted so badly.” – Blondie, The Good, the Bad, & the Ugly


Quote of the Day: “Respect your fellow human being, treat them fairly, disagree with them honestly, enjoy their friendship, explore your thoughts about one another candidly, work together for a common goal and help one another achieve it.” – Bill Bradley

Naked Moleskin:

– Special prayers for Money Hose’s uncle Randy in Atlanta, his mother is currently visiting him now so she needs them as well. Prayers also to Utah’s grandfather as he recovers from a recent injury.

-“Hey kids, rock and roll…RUCK on!” Ruck departure before Ball Bearings at 5:30 am tomorrow. Au Pair is all in for walking. Money Hose, Fungo, Johnny Utah, Chong Li are hard commits…are you? If you need a ruck, T-Square will likely lend his. If you can’t make the Ruck, enjoy a Chong Li special at 6:15am… discounts available! #armswillbehurting

-New Wednesday Boot Camp starts August 14th @ 5:45am, Urban Jungle. Meeting spot is the JCP lot off Lassiter Mill.

-New Monday Boot Camp starts August 19th @ 5:45am, Zero Hour. Meeting spot is Jaycee Park off Wade Avenue.

-Hi-Fidelity & Catalyst are up and running, check out the website for workout options. EH some new people, we are now more convenient more often.

-F2 at Bull & the Bear off Six Forks this Thursday at 7:30pm. #coldbeerhere

Save the Date: October 5th Running of the Mules….6am launch with details to follow.

Go Ruck Nasty: F3 field trip Sept 20-21, buddy passes now available. See White Shoe!

-T-Claps to Juggalo for bringing FNG Tito this morning. That guy more than held his own, hope to see him back.

-YHC thought about this movie and had to weave it into a workout somehow. Comment box is below…..