If you are on Slack, or posted this morning, then you know what is below. For everyone else, here you go…
One Minute Warning
Disclaimer
Let’s go!
WARM UP
SSH (IC) x 20
Abe Vigoda (IC) x 10
Copperhead Squat (IC) x 10
Plank Jack (IC) x 10
#22 Merkins OYO but you’re never alone
Toy Soldier (IC) x 10
Mosey to the pull up bars
THE THANG
“THE” Kettlebell Murph
5 pull ups with bell on foot
10 push ups on bell
15 squats with bell
~.10 mile out and back to large tire with bell
Repeato for time
Mosey back to Launchpad
MARY
LBC (IC) x 20
ELK (IC) x 10 each side
Jane Fonda (IC) x 10 each side
Dr. W (IC) x 5
Recover Recover
REFLECTION
Today is National Package Protection Day. With all that you can see wrong with the country/world, we live in a pretty blessed time where some celebrate the protection of packages just showing up on our doorstep, sometimes within hours of pressing a button on a phone.
Count-a-rama
Name-a-rama
Prayer out
MC
-For all the grunting and complaining about a kettlebell murph, the PAX seem to carry around a bunch of kettlebells on the regular. Not sure how many rounds everyone got in, but all got stronger (and warmer) in the end.
-Iron Horse beasts this with a vest AND what looked to be a 40-50# sand bag
-Sparrow had plenty of bells to share which made some PAX very happy
-Good to have Slaughter from Metro visit and set the pace out front
-Awesome to have Bum Gun from Ft. Collins with us and shows us we all need a catchy hand salute for our F3 nickname
-Don’t ask Travolta where he holds his kettlebell during pull ups
-Marker is back at it with 10+ posts in recent weeks. Glad to see you back out in the gloom brother!
-Clark protects his package year round apparently
-Sonar was really hoping something posted on Slack was not true but kept the “it’s only 45 minutes mentality” throughout
Always a pleasure to lead and be led by you fine men.
Hefty