6/5/21 – A Strict Valley of Death

AO: LavaField

QIC: Slash

PAX: Samurai, Lumbergh


Overcast and cool compared to the warm days we’ve been having. Super quiet at the field. Small crew, with several of us were out of town.

Warm up

SSH x 20

Imperial Walkers x 15

Fast high knees x15

Windmills x15

Monkey bumpers x10

Pickle pointers (glute bridge w/ 1 leg extended) x20 (10 each leg)

YTW x20

Mosey lap

The Thang


Terkins x20 IC (merkin to tiger hold: at the bottom of the merkin, bend knees and straighten arms while moving upper body back. Keep knees an inch off the ground at 90degree angle and hold. Return to plank and perform merkin, repeat)  

Reverse Snow angels x15 IC 

Berkins x20 IC (merkin in a bear hold. Get in bear hold position, move hands 12inches in front of shoulders, perform merkin while keeping knees at 90degress and 1 inch off the ground)

Reverse Snow angels x15 IC 

Plerkins x10 IC (merkin with hands 6-24inches behind shoulders, straighten arms at the top of the movement) 

Reverse Snow angels x15 IC 


50 yard (and back to end zone) Broad jump touches (touch ground before each jump) 

10 Burpees (all strict CrossFit style with chest+thighs touching ground and clap at top of jump) 

40 yard (and back) Walking Lunges 

10 Burpees

30 Big boi straightjacketed (hands crossed on shoulders entire time) 

10 Burpees

20 split jumps EC 

10 Burpees

10 Jump touch tuck squat 

10 Burpees

20 split jumps EC 

10 Burpees

30 Big boi straightjacketed 

10 Burpees

40 yard (and back) Walking Lunges 

10 Burpees

50 yards (and back to end zone) Broad jump touches 

(for those who finished, took about 35min)


Airplanes x15 each leg  

Glute bridge holds x10

Glute bride 1-leg holds x10  

Abs (all IC)

Frozen freddies x20

Boxcutters x15

Six inches x15


Finding motivation when the going gets tough

Doing the murph solo on Tuesday was challenging, but thinking about the hardships that those who’ve served our country have faced reframed my experience and gave me extra juice. It went beyond the reasons I normally push myself. I thought it was a meaningful experience of how reframing the “why” can greatly influence the results. I asked Samuari and Lumbergh to share what pushes them through especially challenging moments. Good points about letting others work through us (having community, faith, etc that manifests through us during hard times) and how we can reframing the “this is gonna suck” mentality into “this is gonna be hard and make be better”. We hit up Elka Bee’s for the usual, which they pretty much had waiting for us before we even ordered. #F3Regulars

Rock on, Slash!

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