AO: Murph City

When: 03/09/2021

PAX:

Number of Pax: 14

Pax Names: Brad Pitt, Deep Purple, Driftwood, Exile, Jackalope, Office Party, Saget, Saluki, Tiny Tat, Trailmix, Waffle Cone, Xzibit,

Number of FNGS: 1

FNG Names: Xzibit

QIC: Saget


Great day to be out at Murph City.  YHC enjoyed his first visit to this site and all the new F3 HIMs he met today.

In the beginning, there was total darkness…

WARMUP

A quick Mosey around the quarter mile lap (more on that later) saw lots of cones and headlamps lighting the way.  After a quick pickup of some gear (music anyone?) the PAX mosey’d down to the pullup arena.  SSH, Sungods, Merkin Pulls, Merkins, Squats and Burpees led the warmup charge.  Now on to the Thang…

THE THANG…

Strength: Death by Pullups

EMOM increasing ladder of strict, deadhang pullups

min. 1 = 1 pullup

min. 2 = 2 pullups

.

.

.

until failure

then…2 sets of 60% of your max set of pullups.

Some PAX did some bonus work of Merkins, planks and other fun activities in between the sets of pullups…good bonus work HIMs!

Conditioning: Break-a-leg

An old classic, 4 rounds 50 squats quarter mile run around the cone lap at a fast moving pace.  This workout is awesome for training performance on tired legs (something the Murph is full of).  Music blasted, PAX killed it, everyone knocked this one out with intensity and determination.  Great work!

A few rounds of Mary afterward…BBS, Mountain Climbers, Burpees…a few others?

Overall, YHC is very proud of this group today.  Way to go gents!

COT

COT was excellent.  A few announcements, 6th man: YHC, and an FNG! (Welcome XZibit!).  Prayers were thoughtful and relevant…many mentions of physical, mental and relationship health were brought to the attention of the Sky Q.  We remembered Matt Mason (picture attached), killed in Iraq in 2011.  May we “opt-in” to life the way Matt did.

Coffee afterward…awesome!

Can’t wait to get strong with this group of HIMs again!

Get those pullu…I mean naps! in today!

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