3 pax who were not DR this weekend posted this morning for a deconstructed Murph. We all broke a sweat, so that was proof work was done.
Conditions: Low 70s with some low fog on the field
The Thang:
Disclaimer/BOM/Prayer
Slowzy around the the back faculty lot for COP…. uh …. I mean…. TOP (Triangle of Pain):
- IW x 15 IC
- LBAC x 10 IC F/B
- TTT x 15 IC
Slowzy down to the track
Modified Murph:
- Laps 1 and 2:
- Cone 1 – 10 Squats
- Cone 2 – 10 Merks
- Cone 3 – 10 Squats
- Cone 4 – 10 Merks
- Cone 5 – 10 Squats
- Cone 6 – 10 Pullups / Body Rows
- Laps 3 and 4:
- Cone 3 – 15 Squats and 10 Merks
- Cone 6 – 15 Squats, 10 Merks and 10 Pullups Body / Rows
- Laps 5 and 6:
- Cone 6 – 30 Squats, 20 Merks and 10 Pullups Body / Rows
- Laps 7:
- Dealers choice. Pick any of the 3 formats, or go on your own. Just get the laps and reps done
(Spoiler Alert – The Cones were more virtual cones, but the pax knew what to do)
Slowzy back to the (Stand-in Crusade) SF for some Dealers Choice with Mary
- Little Giants – Flutter Kicks x 15 IC
- Globo Gym – LBCs x 20 IC
- YHC – Boat-Canoe OMC
COT
Moleskin:
- That feeling when you know you NEED to post more than you WANT to post. This is what F3 provides with ISI.
- 2 Pax for Coffeeteria #2ndF
Announcements:
- Thursday – Business as usual
- STS registration in open
Prayer Requests:
- Swanson’s Dad
- Dawn Merck
- LG – Dad starting a new job
- Corbett