4.9.22 – Murph prep +

AO: Lava Field

QIC: 2 – Chainz

PAX: Danish, Lumbergh, Steamy Nix, Leprechuan


Slightly overcast and brisk, but dry. The layers where shed early on!

Warm up

One lap mosey

SSH x 20IC

Third Grade Exercise x 15 IC

Arm Circles x 14 IC

Windmills x 15 IC

Imperial Walkers x 15 IC

Mosey to breezeway and grab some wall

Little Bitty Arm Circles x 12 IC (FWD/BWD)

Cherry Pickers x 12 IC

Seal claps x 12 IC

Overhead claps x 12 IC

The Thang: Murph prep +

Several Pax are completing an April challenge of 300 squats multiple days a week in preparation for the Murph.

Start at goal line

First Round

Perform 10 squats at goal line

Quick Mosey to 10 and back

10 more squats at goal line

Quick mosey to 20 and back

Repeat with +10 yds to opposite goal line and back

(Above totals 100 squats)

Second round:

Same as above, but perform 20 squats at goal line

(Second round totals 200 squats)

Secondary goodness:

Perform 12 reps each: Decline Merkins, Lunges, Flutter Kicks

Travel: Broad Jumps across the field (short direction)

Perform all exercises on the other side. Repeat until you’ve completed the circuit 3 times. 

Mosey around track and headed to breezeway to repeat wall sits with shoulder exercises.

Little Bitty Arm Circles x 12 IC (FWD/BWD)

Cherry Pickers x 12 IC

Seal claps x 12 IC

Overhead claps x 12 IC


Leg raises with OH Coupon hold, Big Bois, Flutter kicks, LBX’s, Box Cutters



A home in our neighborhood caught fire this week and I realized that I do not know my neighbors like I should. One of the goals of F3 is to foster male leadership in our communities. It is difficult to do that if I do not even know my neighbors. Many people responded, but I noticed I did not know very many of them. I need to identify ways to grow my interactions in the community.

Pax- Pointed out that “Community” can have many meanings and is not isolated to just our physical neighborhood. Also challenged me to specifically identify what “doing better” looks like (host a barbeque, interact at parks or other events, etc.)


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