July 28, 2020

More Murph inspired training in honor of Scully (F3 Hampton Roads brother)

THE SCENE:
Perfect!

F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:
Mosey around one loop of the running trail, stop at the bottom of the hill, 10 arm circle IC (Fwd, Bck), bear crawl up the hill, 10 Merkins IC, Mosey back to pick up CMU and head to playground.

THA-THANG:
20 min AMRAP

10 bent over CMU rows, 10 Derkins, 15 foot release Squat on CMU (vertical this time), 15 BBSU, run length of parking lot and back (~200yds) rinse and repeat

Grab CMU and head to grassy area next to parking lot.  11’s, CMU curls for the girls and SSH, ran the distance of three trees in between.

MARY:
Held plank 1 minute, 20 Freddie Mercury’s IC, 30 sec plank, 40 LBC’s OYO

COUNT-OFF & NAME-O-RAMA:
7 PAX, Soulja Boy, Ratio, Beef Log, Mom’s Kitchen, Mohawk, Red Dawn, Eagle

CIRCLE OF TRUST/BOM:
Worry and stress less, pray more.  Ration is working on his F345 and has a baby on the way!! Whooo!

ANNOUNCEMENTS:
IronPax coming up along with F3 Anniversary.  Need more Q’s at Neverland.

QIC:
Eagle
Workout Date:
07-28-2020