AO: REGION
QiC: Kirby
Date: 02/28/2024
Title: 2nd F3 Anniversary Q – Deconstructed Murph
Number of HIMs: 7
Cornhole, Flo, Joanna, Puff, Spread Eagle, Tooth Fairy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps
Worlds greatest stretch
down dog/calf stretch
Tha Thang:
Run around the lake to the pullup bars with 6 stops on the way there:
20 merkins
30 squats
at pullup bars-10 min of rotations:
10 SSH
10 freddie merkins
pullups to failure
Run back around the lake with 4 stops:
20 merkins
30 squats
Jailbreak to the flag for time
Total- 2 miles, ~50 pullups, 200 merkins, 300 squats
COT:
COR, NOR, pledge
Prayers for Celah traveling on a flight today to Cincinnati for a specialized doctor who requested to see her. Praying for healing for her and wisdom for the doctors. Grateful for F3 and the men that have helped me become better. Pray for those pax out there that need to come back not only to workout but be around other great men.