8 pack of pax for a Murph

Conditions: cool, and 45

Shortcake Special (Before the BC): uh, Idk?

Ruckers: no

FNGs: no

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:

10ttt, 15 don q, 20 imp walkers, 25 ssh, 30 mountain C’s – all IC

 

The Thang:

Murph-

Mile run, 100-ww1s, 200-merkins, 300-squats

Mile run @ halfway point of exercises

 

 

 

 

6 Minutes of Mary:

Nope, no need

 

Numberama:8

 

Namearama:yes

 

Announcements: anniversary convergence coming up

 

Pledge of Allegiance: aye!

 

BOM: (Prayer)

Led by ….Qic

 

Devo:

Led by ….Qic.  it is so easy to fall off.  You slowly let the good things you were doing in your life slide away.  Get lazy…. don’t, cause it’s a slippery slope – stay hard!  Do something hard every day except maybe vacation.  It doesn’t always have to be physical

 

Moleskin:great butt kicking had by all.  I know pretzel finished…some others got close.  Qic did not, but we all ran the 2 miles and did at least 60-120-180