07.29.22 Tuneup Murph

AO: LighteningRod


PAX: Kiwi, Ghost, Sharky, FreeLunch, Output, FNG – Walnut


67 degrees and dry.

Warm up

  • 15xIC SSH
  • 10xIC Imperial Walkers
  • 10xIC halos
  • 10xIC Left Leg Punters (leg swings forward)
  • 10xIC Right Leg Punters (leg swings forward)
  • 10xIC 3rd Grade Exercises
  • 10xIC Daisy Pickers (Left)
  • 10xIC Daisy Pickers (Right)

The Thang

Mosey down to the Track

Tuneup Murph – Focus on one exercise you want to do better, Pull-ups or Merkins, or Squats – do it slower, or with better form, or more of it, for the entire work out

Run 1/4 mile together – squat for the 6

5min of a combination of Pullups, Merkins and Squats, on your own (OYO) as you feel led, Q calls out the time.

Rinse and repeat 3 times

We listened to some 90’s and 2000’s music

Mosey to the flag


15xIC Box Cutters
10xIC Freddy Mercury’s
10xIC Penguins

10xIC Flutter kicks


Shared with the PAX the F3 motto, leave no man behind but leave no man where we found him, our 5 principals – Free, For all Men, Outside rain or shine, Peer Led, and End with a Circle of Trust. F3 stands for Fitness (what gathers us together), Fellowship (what brings us back), Faith (which fuels us to do what we do).

Praying to be better men for Free Lunch and Walnut who recently suffered tragic losses.

Bob Evans

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