Not The Murph


FNG1 and FNG2 were not really FNG's but are not registered (FNG1 = Porker, FNG2 = Puss-in-boots)

Noticed upon arrival that there were very few people here this morning. The crowd looked like the usual Murph crowd so I figured we could do a Murph-lite workout (more running, pullups or something loosely resembling a pullup, mericans, and squats).

Warm-o-rama:

  • SSH x 15 IC
  • IST x 15 IC
  • Windmill x 10 IC
  • Cotton Pickers x 10 IC
  • Mericans x 2 IC (we'll get more later, don't worry)
  • Mountain Climbers x 15 IC

Thang 1:

  • Mosey to playground 
  • 5 pullups OYO, 30 mericans OYO, & 30 air squats OYO
  • Mosey around church and back for repeato x 3 with ascending/descending numbers (increase x 2-3 pullups, decrease other by 4-5)
  • Bonus round for everyone being so eager and knocking these out quickly, 12 pullups, 15 & 15 mericans/squats

Thang 2:

  • Mosey to rock pile and get a non-soccer-arm-friendly rock
  • Curls x 15 IC
  • Skull Crusher x 15 IC
  • Military Press x 15 IC
  • Loop the building and repeato x 3 (also played around a new idea I had for some late night trash TV called "Rock Swapping: Race City Nights")
  • 10 penalties burpees to cover all infractions of F3 code of conduct leading up to 5:47 AM
  • Run to back of church and 5 more penalty burpees to cover all remaining infractions of the F3 CoC from 5:48 thru endex, run back to AO start point for

Mary:

  • Low Flutter x 15 IC (Thanks LW)
  • LMFC (Little Mother F$#$er Crunches) x 10 IC (Thanks PiB)
  • Low Flutter? x 15 IC (Thanks Rentacop?… not sure, was losing contact with the outer extremities after those LMFC)
  • Parker Peter x 15 IC (Thanks Frosty)
  • WWII x 15 OYO (Thanks Motorboat)
  • Recover Recover

Moleskin:

  • WB: Chicken Little
  • WD: Cupcake
  • Prayers for Dewey's family
  • 5K coming up for Memorial Day, check slack for deets and HC