AO: POOLER
QiC: Betty Crocker
Date: 05/22/2024
Title: Murph + Spartan Training Combo Day
Number of HIMs: 11
9.5, Backfire, Beads, Betty Crocker, Compass, DQ, Gilligan, Gumbo, Mr. Miyagi, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
BC, DQ, Miyagi, Beads, SnL, and Gumbo all started at 0445 with a trail run. Encountered obstacles in the form of rocks to climb over, 10 mini hill sprints, the log Stonehenge obstacle, the Y wall (which now has a new 2nd wall), and the playground monkey bars/Z-wall/jump ups.
10 burpees for normal warmup since Gilligan had a late arrival, for the 1st time every I think.
Mosey the long way to the backlot hitting the rocks along the way.
Tha Thang:
Mini Murph's (10 pullups/20 Merkins/30 squats) followed by a Spartan station for about 1 minute. Stations were set up in the parking lot right in front of the pull-up bars, so was not far from the Murph action.
Spartan Stations:
Rope climb
60# bucket carry 3 parking lot islands and back
Battle Rope for 1 minute, bend those knees, butt low
40#or 60# sandbag clean from the ground, trying to get it above your head before letting go (but not an overhead toss or jerk motion)
45# KB single arm Farmer Carry
60# bucket step up on 16"/20"/24" plyo box
45# KB swing
Jump Rope
90# sled light pole to light pole and back (increased weight from 70# based on last week AAR)
When time is called, mosey back to the flag hitting the rocks one more time
COT:
Count, Names, AAR, Announcements, Pledge, Prayer
Great to have Beads join us all the way from The Hill today!!! And Flame all the way from Virginia!
Murph options: Saturday at 0630 at Forsyth Park, Monday at 0600 at the Poker OG
Prayer Requests: healing for injured packs, SNL wife gallbladder episode, Mr.Myiagi M shoulder injury and recovery, safe travels for DQ, Spam, and Flame, and praise for reconciliation with 9.5 and his mom. Others unspoken.