03/21/2024 - The Rock - Murph-hersal
WARMUP: ssh, weedpicker, imperial walker THE THANG: A Murph! We did 20×5 pull-ups, 40×5 merkins, 60×5 squats. A quick mosey around the parking lot broke up the sets. We only…
WARMUP: ssh, weedpicker, imperial walker THE THANG: A Murph! We did 20×5 pull-ups, 40×5 merkins, 60×5 squats. A quick mosey around the parking lot broke up the sets. We only…
WARMUP: Stuff THE THANG: Terrible 1. Shake and Bake on the Band Practice “field” 2. Stairway to Sevens at the Football Field 3. Merkin Ladder from 15 down (DigEm especially…
WARMUP: Long mosey to one end of the park, SSHs, SGs, MPs THE THANG: Long mosey all the way back to the football field (we were nice and warm by…
WARMUP: the usual THE THANG: I gotta break your heart to make it stronger! Set 1: Any order and breakup as necessary. Run large hill after each exercise is complete…
WARMUP: Side Straddle Hop – 20 (cadence) Weed Picker – 10 (cadence) Windmill – 10(cadence) Michael Phelps (OYO) THE THANG: Intro: YHC was crossing streams and going to the other…
WARMUP: SSH, Imperial Walker, WeedPicker THE THANG: Four corners of crawling: 50yds of bear crawls 50yds of monkey crawls 50yds of crawl bears 50yds of monkey crawls String of pearls…
WARMUP: side straddle hop, weed pickers, windmills, arm circles, michael phelps THE THANG: – 30 dips (x2) – 30 incline merkins (x2) – 30 step-up (x2) – air chair on…
WARMUP: Moseyed to front of theater. Made up words that may or may not actually be in the F3 mission statement. Nobody seemed to care that early. Imperial Walkers, Windmills,…
WARMUP: The usual THE THANG: Had the football today. Cheesesteak created a game as we moseyed to the field. Pass the football around and if drop we do 1 burpee…
WARMUP: THE THANG: rucked OTP to the neighborhood with the big hill and back MARY: ANNOUNCEMENTS: 1/2 marathon run/ruck tomorrow up in north GA COT: praying for Careless and his…