Archives: When Murph Met Cindy

  • When: 20170827
  • QIC: Dreamliner
  • The PAX: Cowboy, Dreamliner
  • A great start to a gorgeous Sun. morning.

    The Thang:

    Warm-a-Rama:
    30 side straddle hops – In Cadence (IC)
    25 mountain climbers – IC
    20 Freddy Mercury’s – IC
    20 big boy sit-ups – IC

    Mosey to Scully Park for endurance workout.

    25 minute AMRAP hybrid between Murph and Cindy. 5 chin-ups/10 merkins/15 squats/5 chin-ups/10 merkins/15 squats/Run lap around Scully Park (~0.25 miles). Repeatdo. 5.5 to 6.5 rounds complete.

    Back to the shovel flag for Ab Challenge. 140 crunches, 56 leg lifts, 135 second plank.

    Circle of Trust (COT):
    Seeking God’s will and perfect plan during big decisions.
    Prayer requests.
    Ball of Man (BOM).

    Naked Man Moleskin (NMM) and Announcements:

    Dogpile/Reesestrong 5K the Hard Way/Crab Picking/Picnic is on Sep. 16. Contact SubMac.

    GoRuck Light same day (Sep. 16) 1400-1900. Contact Mentos.

    September Challenge (Quad P) is #Growth. 1 pt. FNG, 1 pt. FNG’s 2nd post, 1 pt. “Kotter” (has not posted in at least 1 month).

    F3 Hampton Roads