26 with one tomato and no FNGs
Warm up
1 lap o’ the pickle
SSH x 15
IW x 10
GM x 7
Merkins IC x 15
Squats IC x 15
Thang
Alternating light pole ladder with Merkins and Squats into the Middle School parking area. 2:3 ratio increasing until we pause at 10/15
4 sets of 7s with Pull Ups and alternating between Merkins and IC Squats. 2 sets at Middle School and 2 in Elementary School Playground
Tack on some Australian Pull Ups to get us in the vicinity of 100.
Work our way back to Shovel Flag continuing the Merkins/Squats alternating light pole ladder until you get to 20/30.
Round out the Murph with a few extra Merkins and Squats
LBCs IC x 15
Announcements
Triple down – Ruck 5:45, Phoenix 6:30, FIA 8:00
Turkey Day convergence BO at 7
Prayer Concerns
Doogie has friends with marital problems. General prayers for all to look to strengthen their marriages
Ma Bell’s relative who lost a teammate to teenage suicide. Greg is having issues dealing with it.
NMS
Observed Veteran’s Day seemed like a good time to pull out a modified Murph. For those that aren’t familiar, it is a workout named for Lt. Michael Murphy, a Navy Seal killed in action, who was famous for doing this workout daily while wearing body armor or a weighted vest.
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
I am not sure that we hit any of these on the number and nobody wore a ruck, but we were close on all of them and worked hard.
Unfortunately, I failed to mention thanking all who serve or have served in the military. Parker, thanks for what you shared on Slack this morning.
Ma Bell, per google, these are other terms for panache - confidence, self-assurance, style, flair, elan, dash, verve, zest, spirit, brio, éclat, vivacity, gusto, liveliness, vitality, energy, flamboyance. Most of them fit an F3 workout, although I have no idea what a few of them mean. I will take Pivot’s description as a compliment.
How about Franklin and the tomato suit. Hopefully he breaks it out again when we can see it.
Props to Banjo for knocking out a Heavy and then hitting 4:45 EC this morning with Snots and Ollie, although Snots did have some issues of the Pet Sounds variety.
Thanks to the Crema crew who helped me come up with all of the names morning, including Flaccid.
Wolverine has been attracting some big crowds lately. It was an honor and a privilege to lead.