AO: Murph City

When: 06/08/2021

PAX:

Number of Pax: 5

Pax Names: Driftwood, Office Party, Oracle, Saluki, Trill,

Number of FNGS: 0

FNG Names:

QIC: Trill


Warm-o-rama:

1/4 mile mosey, sun gods, MP’s, SSH, plank jump ins, willie mayes

The thang:

super 11’s (modification from super 21): 1 BBS / 1 pull-up, 2 BBS / 2 pull-up, 3 BBS / 3 pull-up, 4 BBS / 4 pull-up, and so on until you reach 11 and 11. Total = 66 BBS and 66 pull-ups

Run the light poles: 12 poles, run to each pole, 10 merkins at pole. 1/2 mile run 120 merkins. Run back with 15 squats per pole. 1/2 mile run 180 squats.

Dead-hang waterfall on bars: hang while one pax does a hanging knee raise and pass in through every pax holding the hang for 5 rounds.

Saluki Swingers: inverted rows on the swing set; approx. 3 sets and 50 reps

Honor the falling:

Today we honored Coach Twilight’s M’s 2nd Cousin:

Major Stephen Reich of the U.S. Army. Black Hawk Pilot KIA at age of 34 on June 28th, 2005 while on the rescue mission in Afghanistan to rescue LT. Murp and fella comrades. Was a West Point grad, and minor league baseball player; played on the USA team in 1993.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee