2 PAX for what is typically The MURPH??? However, no PAX other than the Q were there at Launch. The Q decided to do a modified Murph to focus on strengthening muscles for pullups.
Warm-aroma: slow windmill X 10 count, carrot pullers X 15, chin to right knee for 10 count hold then flip flop, runners pose on both sides for 5 count hold
Modified Murph plan – do KB exercises focused on shoulders, back, & biceps. Start with running 3 full laps around the exterior of JV Washam (1.01 Miles)
As the Q was taking the 1st lap around the school, some car headlights appeared and Spitfire joined in on the modified Murph.
The Thang –
Mosey to back of the school playground for: negative pull-ups into dead hang X 5, ground assisted pullups X 5, lawnmower X 10 each arm, upright rows X 10, repeato X 5 rounds.
Negative pullups X 3 – 4, ground assisted pullups X 10, lawnmower X 10 each arm, bent over rows X 10, repeato X 5 rounds.
Recover, Recover
Moleskin: was great having PAX Spitfire join!!! 👊 when there are so few PAX, the mumble chatter is more focused and each PAX really gets to know one another. Thank you Spitfire 👍
Please keep PAX Toby and his family in your prayers 🙏. Any/all unspokens and Kotters coming out to POST.