AO: LAKE MAYER
QiC: Flo
Date: 12/14/2022
Title: Another modified Murph
Number of HIMs: 9
Cardone, DJ Scribbles, Fauci, Focker, Hoochie, Hot Pocket, Joanna, Spread Eagle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
Arm circles
Don quixotes
Imperial walkers
Tha Thang:
Mosey to the pull up bars, alternating these movements at each light pole: run, side step left, side step right, backwards run, repeat.
At the pull up bars
20 HR merkins
10 squats
10 pull ups
10 squats
18 HR merkins
10 squats
9 pull ups
10 squats
Continue reducing merkin reps by 2 and pull ups by one, and do 10 squats between each transition
Fartlek back to the flag for some Mary
10 plank leg throughs(not sure what they are called)
10 American hammers IC
10 gas pumpers IC
10 jingle balls IC
10 X factors each leg
10 BBS
COT:
COR
NOR
Pledge
Announcements: Ruck event this Saturday at the Pooler OG AO(Pooler Rec Stadium) 6-730. Ruck with pain stations.
Prayers for Hoochee and Cardones dads, my procedure today, our health, abilities, and freedoms, and for Scott Short and his family as they lay his mother to rest today.
Pretty awesome moment today when a guy(Scott Short) walking the track stopped to tell us we were doing a great job. We invited him to join us and he did. He told us he was in town from Atl for his mothers funeral and was just walking around the track feeling sad and lonely. We told him about F3 and hopefully lifted his spirits a little during the workout.