11 pax posted at Turning Point this morning for a 3 week repeat Q including laps & various versions of a Modified Murph. Here is what went down:
Conditions: Clear – 46°, Winds W 6.8 mph, 80% Humidity, felt like 43°
Disclaimer / Prayer
Mozey up the parking lot Row Circle up
- SSH x 10 IC
Mozey to the back lot, Circle up
- IW x 10 IC
- LBAC forward&Back’erds x 10 IC
Mozey through the portable and down the ramp for the THANG:
Various Levels of the Murph:
- Big League
- 5 laps
- 300 squats
- 200 Merks
- 100 pullups/body rows
- 5 laps
- AAA
- Run a lap
- 30 Squats
- 20 Merks
- 10 Pullups/body rows
- R&R x 10 laps or until time is called
- AA
- Run 1/2 lap
- 15 Squats
- 10 Merks
- R&R to complete the lap
- 10 Pullups/Body Rows
- R&R x 10 laps or until time is called
- A
- Run 50 yd – 10 Squats
- Run 50 yd – 10 Merks
- R&R to complete lap
- 10 Pullups/Body Rows
- R&R x 10 laps or until time is called
Recover, back to the SF
- LBC x 10 IC
- Heal Touches x 10 IC
COT/CountaRama/NameArama
Moleskin
- PA making Predictions on the next Q, its like he is following a pattern… Stay Tuned
Announcements
- 3/12 – 8 yr Convergence at Graveyard
- 3/25-26 – P200
- 4/5 – Blood Drive, Boozer Shopping Center
- April – Smokey Mountain Relay
Prayers
- SD – Dad
- SD – Surgery Recovery
- NoShow
- Canseco – MiL and Travel
- Granola – Adult 2.0
Devo: positive habits, #Bricklaying, #Guardrails
Just a reminder as Lent begins, that it is typical to Take something away. What positive habit could you add? F3 QSource calls this BrickLaying, a positive Habit to build a guardrail, brick by brick, to allow for continued Acceleration. Think of the Sliding Sports in the Olympics, the higher the bank of the curve, the faster the sled can go and stay on track.