Murph Prep or Not???

2 PAX in the Cold GLOOM.

As I arrived at JV Washam, only Wolverine was present, so I asked him if he wanted to do a Murph Prep? but him having a 35lb. Kettlebell probably would have been extremely hard, however Wolverine was up for the task. Very impressive 👍.

So we did the following instead:

Warm-aroma: SSH IC X 20, Toy Soldiers IC X 10, windmills IC X 10, long snapper IC X 10, chin to knee for 5 count hold then flip flop.

Mosey around the school X 2 laps

The Thang:

Round 1 -Upright Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 10 count, lunge walk half way across parking lot, back pedal rest of the parking lot, lunge walk back across rest of the parking lot

Round 2 – Upright Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 15 count, goblin squat walk halfway across parking lot, back pedal backwards rest of the parking lot, goblin squat walk back across rest of the parking lot 

Round 3 – Upright Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 20 count, on your 6 for – American hammer IC X 10, Chest press with low flutter X 10 count, full KB crunch X 10 count 

Round 4 – Bentover Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 15 count, on your 6 for – glute bridge with KB for 5 count hold X 5, glute thrust with KB X 5, chest press with low flutter X 10 count, behind head hang for 3 count X 5

Round 5 – Bentover Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 10 count, lunge walk half way across parking lot, back pedal rest of the parking lot, lunge walk back across parking lot

Mosey around the school X 2 laps

Announcements – F3 Christmas Party. Bring gifts for Operation Sweet Tooth

Prayers – Mulligan and family, Jorel and family, Toby and family 

Moleskin – it’s nice to get solitude with another PAX to get to know one another better, however Wolverine and I were hard charging and didn’t get a ton of mumble chatter in. It was nice getting to hear from him about what we did share 👊