The pax were promised no Murph, no pull-ups, and no burpees and The Sword pulled easily the highest attendance on a Murph Monday in quite some time (17 pax!!). YHC, Rooter, and Qbert ran the Standard down the Torrance Greenway while Amen and Frontier ran the Standard in the LFC parking lot. At 0530, we moseyed down the lanes, threw in some butt kickers, high knees, and carioca. Then we circled up by the pull-up bars and a disclaimer was givne.
Warm-a-rama
- SSH x 25 IC
- IST x 15 IC
- TS x 10 IC
- Carrot Puller x 10 IC
- Windmill x 10 IC
The Thang
The Laredo (SSgt. Edwardo Laredo was KIA in Afghanistan on June 24, 2010 by an IED during a patrol. We do 24 of each exercise to signify the 24th and 6 sets to signify month of June)
- 24 Squats
- 24 Merkins
- 24 Walking Lunges
- Run 400M
Repeato x 6.
Mary
- Low Flutter x 25 IC
- LBC x 20 IC
- Rosalita x 15 IC
- Low Flutter x 25 IC
- WWII Sit ups x 15
- Jane Fonda x 20 IC (each leg)
- Low Flutter x 25 IC
- Mountain climbers x 20 IC
- Run to the cars
- Low Flutter x 25 IC
Recover. Recover.
Moleskine
- Strong work by all today. Despite complaining about his knees, Qbert managed to stay in front for the entirety of the workout.
- Apparently people really don't like the Murph. Saw a lot of faces today that always seem to be missing on the last Monday of the month. YHC will continue to run non-Murph workouts every last Monday at the Sword (with a notable exception for Memorial Day).
- If you're looking to become an MQ, Dragon Slayer and The General (and maybe The Cauldron) are a few AOs that are looking for some change in leadership. If you regularly post at those AOs, it's time to give back and give the current MQs a chance to rejoin the pax.
Thanks to all who came out today and please come out next week for a Q by Fescue (it rhymes!)