Date: 2024-04-27
AO: ao-the-furnace
Q: Capsized
PAX: Ferrari, No Yak, Phx_GOPHER
FNGs: None
COUNT: 4

WARMUP:
Good Mornings
Washing Machines
Smurf Jacks
Ichiros
Sampson Holds
Side Lunges
Goofballs
Seal Jacks

THE THANG:
As May approaches, the pax took part in a Murph litmus test of sorts to gauge readiness and identify growth opportunities for the Murph (event typically held on Memorial Day to honor the sacrifices made by those who serve in our armed forces).

Completed AMRAP to some pump up jams for 20 mins.

Pax completed:
5 pull-ups
10 Merkins
15 Squats
Grab an F3 Card from the deck as your counter and rinse and repeat.

Ferrari kept us honest on our form!

Q Practice:
The pax then took turns drawing two cards from the deck of cards they collected during the Murph training and chose one as the exercise and the other as the rep count (modified as necessary).

MARY:
Chuck Norris Merkins
American Hammers
GOAT Stretch
Table Toppers
Leg Lift Circuit

ANNOUNCEMENTS:
Grand Canyon R2R Trip is posted in the slack! Hosted by F3 Phx!

2nd F Lunch Dovetail’s casa 5/3. Preblast to come!

COT: Thankful for each of you who participate in F3 who challenge me and encourage me!

Tags: ao-the-furnace, Ferrari, No Yak, Phx_GOPHER