The Murph

Intro: YHC was out of original ideas so he pulled a Hero WOD from his back pocket

Conditions: Perfect

Shortcake Special (Before the BC): None

Ruckers: Nope

FNGs: None

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
SSH x 20 IC, TTT x 10 IC, Imperial Walkers x 15 IC, Arm Circles OYO

The Thang:
Hero WOD: The Murph! If not familiar this WOD consists of a 1 mile run, 100 pull ups, 200 Merkins, 300 air squats, and finally a 1 mile run for time while wearing a weighted vest. Well we modified a touch such as no one wore anything weighted except for the spare tire around our waist, there was an approx 0.5 mile run in and run out (more a jog), the exercises were done in sets of 10/20/30 respectively, and the PAX was split into three groups to best utilize the space available. I do believe that most of the groups completed 8 rounds if not all ten.

6 Minutes of Mary:
No time for Mary, she will have to wait for another day or Q

Numberama:
12

Namearama:
Saget, redo, urkel, tko, gru, wee woo, friar tuck, training wheels, mack, bedpan, flash, corn feed

Announcements:
Ruck for Hunger in November the weekend before thanksgiving, Christmas and anniversary party, Tsunami convergence this weekend at the oak brook ymca

Pledge of Allegiance/BOM: (Prayer)/Devo:
Led by Saget

Moleskin: