AO: ISLANDS
QiC: Sparky
Date: 03/30/2023
Title: .5 Murph
Number of HIMs: 14
Anvil, CPAP, Flea, No Fault Found, Ponzi, Puff, Rapinoe, Red Ryder, Splinter, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15-SSH
15-TTT
Right over Left/ Left over Right
Arm stretches over the head and a cross the chest.
Arms Crossed and bent over for a good ham stretch
Tha Thang:
5 Rounds
Run 400m
10 Pullups
20 Pushups
30 Squates
If any HIM finished early push on to see how close you can come to completing the full Murph.
COT:
Mary: Core Work
15 J-Los
Row your bout until Ponzi got tired.
30 Flutter Kicks
20 Reverse LBCs
20 LBCs
Anouncment:
Islands toca growruck training April 22
Pledge
Prayed for Tennessee victims