It was a warm morning in the gloom of the Urban Jungle. The tears of the Brazilian people provided extra humidity here in Raleigh, NC. I’m not sure if Les Nessman was German, but pain was brought just the same. Disclaimer was given and off we went.

Mosey to the garage for warm-up (aka the oven): SSH x25, GM x15, IW x20, Mountain Climbers x20

Head to the baseline on the JC Penney side for 11’s. 10 merkins, sprint the length of the garage, 1 sumo squat. 9 merkins, sprint, 2 squats etc. til 1 merkin, 10 sumo squats.

Grab a partner. 5 pull-ups while your partner holds squat position, switch. 4 pull-ups, 3 pull-ups. Help a brother out now. 5, 4, 3 pull-ups while your partner holds your feet.

Mosey through the garage towards Six Forks. Squat holds at the light until the opportunity for frogger presented itself.

We found ourselves at the foot of the CapTrust parking deck. Run the steps 30 LBCs at the top. Lots of mouth-breathing. Back down, 20 Dips on the WOB fountain. People’s chair til everyone finished. Irkins x20 in cadence

Mosey to the turf with some lunge walks and frogger mixed in.

A little pre-Mary wheelbarrow merkins x10 per person, again x5. Hammers x30, Freddie Mercury x15, LBCs x20


Thirst Quenchers tomorrow at Larry David’s office, CountryWide has the lead

-Check the website for MudRun info, Mule details and new workout in Apex.     

Prayers for Hush Puppy and his family mourning the loss of his uncle, and for his father who will need need surgery. Continued prayer for Friar Tuck and his team in Rwanda, and for Dufresne’s family. Hope I’m not forgetting anything. Named an FNG Master Builder. YHC shared a word from C.S. Lewis in his classic “Mere Christianity”.

“Lose your life and you will save it.
Submit to death, death of your ambitions and favourite wishes every day and death of your whole body in the end: submit with every fibre of your being, and you will find eternal life. Keep back nothing. Nothing that you have not given away will ever be really yours. Nothing in you that has not died will ever be raised from the dead. Look for yourself, and you will find in the long run only hatred, loneliness, despair, rage, ruin, and decay. But look for Christ and you will find Him, and with Him everything else thrown in”