YHC turned 44 today and wanted to tackle a tough task on my birthday – since joining F3 (a little over a year ago) we have had some tough boot camps. I have heard some of the PAX talk about a Murph, knowing that this is a really tough thing to do, I decided to see if the Arena boys could tackle a “modified Murph”. The Arena crew did not disappoint! (Floppy told me next year to do this with the Memorial Day PAX)
Conditions: Clear skies, 75 degrees
Disclaimer, Prayer
Warm-up:
1 lap – 0.25 mile
SSH – IC x44
Imperial Walker – Icx15
Little baby arm circles – Forward ICx10
“ “ “ – Reverse IC x10
The Thang:
Music -“Sally Up/Sally Down” with Big Boy Situps
Mosey to Back of School – “Modified Murph” – 1 mile + 50 Pull-ups/100 Merkins/150 Squats
Partner up
5 pull-ups + 10 Merkins + 15 Squats X 2 sets (Total – 10 pull-ups/20 Merkins/ 30 Squats)
Run 1 lap in front of school (car pool line) – 0.25
5 pull-ups + 20 Merkins + 30 Squats X 2 sets (Total – 10 pull-ups/20 Merkins/ 30 Squats)
Run 1 lap in front of school (car pool line) – 0.25
5 pull-ups + 20 Merkins + 30 Squats X 2 sets (Total – 10 pull-ups/20 Merkins/ 30 Squats)
Run 1 lap in front of school (car pool line) – 0.25
5 pull-ups + 20 Merkins + 30 Squats X 2 sets (Total – 10 pull-ups/20 Merkins/ 30 Squats)
Run 1 lap in front of school (car pool line) – 0.25
5 pull-ups + 20 Merkins + 30 Squats X 2 sets
Cool Down – walk one lab around school drop off loop
Announcements:
F3 seat cover order – Quest
Sign-up for July Arena Q’s – Voltron
Prayer Requests:
Baconator
Quest’s Job
Areana Pax not present
Devotion:
James 4:14
14 whereas you do not know what will happen tomorrow. For what is your life? It is even a vapor that appears for a little time and then vanishes away.
For what we think is eternity is only a vapor – sometimes we want to capture time in a bottle and have time stop and other times we want the pain to stop and have time move as fast as possible, I like the staying that on the “dash” (between birth date and death)m is the most important thing on a grave, how did you live your “dash”, have to be intentional everyday to live a good “dash”