“Words are even more feeble on this Memorial Day, for the sight before us is that of a strong and good nation that stands in silence and remembers those who were loved and who, in return, loved their countrymen enough to die for them.”  – Ronald Reagan

36 PAX posted to honor and remember those who gave the ultimate sacrifice for their country. Fazio’s BB from Zero Hour does a wonderful job of providing background on “The Murph”, which we did not do today but nonetheless, we kept the PAX moving for a solid hour.  Blue Crush took the helm for the first 30 minutes and YHC took the second half.  Depending on whose GPS you looked at, we covered between 3-5 miles this AM between Carroll MS, Captrust Tower and Hickory Hills (neighborhood behind North Hills) and Douglas Elementary.  Here’s what went down:

Warm-Up:  With such a large crowd gathered (including the PAX from Disabled List), Blue Crush took the PAX to the upper Carroll MS parking lot – circle up for some:

  • SSH x 30
  • Good AM x 20
  • Merkins x 20
  • Spiderman Merkins x 10
  • Mountain Climbers x 20

Jog over to First Citizens large grassy field.  Circle up for some 11’s (Burpees and Dying Cockroaches).  10 min into the workout, the PAX – fully warmed up – Blue Crush style.

Jog down to bottom of Captrust Tower Parking Garage – squat hold until all PAX arrive.  The next exercise:  run to the top of the parking garage, at the top of each ramp – 5 Hand Release Merkins.  Plank hold exercises while waiting for all PAX to arrive.  Freddie Mercury x 50 to close out Blue Crush Q.

ManRam takes the helm – head down stairwell to bottom of the garage, circle up and squat hold while waiting for all PAX to arrive.  Quick countoff – 36 – lets move.

Quick pace jog back towards bowling alley, right to St. Albans, left on St. Albans to corner of Dartmouth Road.  Plank Hold + Single Count Merkins while rest of PAX gathers.

Continue run down Dartmouth, left on Rockdale Drive – hold at bottom of the hill.  Carolina Dry Docks until all PAX arrive.  Continue running, right on Lynnwood Lane, left on Lambeth Drive.  Stop for Quick Feet on the curb x 20.  Continue running down Lambeth, right on Ortega where YHC used to live from 2000-2006.  Run down Ortega to Douglas Elementary School and circle up – squat hold while waiting for all PAX to arrive.

Jog to the back of Douglas and find a spot on the small brick wall for the following:

  • Alternating Left-Right Step Up x 20
  • Dips x10
  • Dips x 5 (Left leg up)
  • Dips x 5 (Right leg up)
  • Irkins x 10

Jog to the small track and basketball court and split PAX into 2 groups.

  • Group 1 – 10 pullups and then jog around track until the group is finished.  While waiting to do pullups, jog, merkins or plank hold (your choice but no standing around)
  • Group 2 – circle up on basketball court for:  10 jumpshots (right side), 10 jumpshots (left side), 10 Monkey Humpers, In and Outs/Boat Canoe

FLAPJACK

Once groups completed, form 2 lines and jog back to Carroll MS with mini-stops in between to gather PAX.  Left out of Douglas onto Ortega Road, Right on Lambeth Dr, Left on Reynolds, Right on Camelot Drive, Left on Rowan Street, right into Carroll MS parking lot.  Circle up for Mary

Blue Crush took us home with Mary (LBC’s, other).

COT

Moleskin:

  • Although it was difficult to hear, YHC called for a moment of silence and then played Taps on my Bluetooth speaker before Nameorama – here’s the version I played, courtesy of the Presidents Own – Marine Corps Band – Taps with Orchestration
  • Special COT today – Nameorama and mention anyone you’re remembering and honoring today.  That was something special to hear.
  • Big TClaps to “MayDay” – Larry David’s 2.0 hung well with the PAX today.  During 11’s, YHC had a tough time keeping with his burpee pace – oh, to be young again.  Well done young man!
  • Funniest quote:  At coffeeteria, while discussing the pullups, MayDay looks at YHC (ManRam) and says “I thought you were going to have a heart attack doing those”.  Not a bad way to go out I suppose…
  • Hickory Hills is appropriately named.  I forgot how deceptively hilly the neighborhood was – the PAX did well getting back to Carroll right at 730am.  Way to push yourselves
  • Prayers for Banjo (family situation) and our other brothers who are also battling through tough family times.  These men, their M’s and families need your prayers.  The enemy seeks to isolate us but we are called to be in community brothers – AYE!
  • Sign up for the Susan Komen 5k race – Saturday June 13th – Team name is F3 Raleigh.

Slash closed us out with a strong prayer.

Related