F3 Tucson

Fitness. Fellowship. Faith.®️

ao-the-furnace Monday Murph

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Date: 2024-10-21
AO: ao-the-furnace
Q: Wrecking Ball
PAX: Capsized, Chicken scratch, Daffy duck, Mater, Paddywhack, Malcolm Cohen, 0 FNGs: 1 0
COUNT: 7
Cameo from CareBear… great to see you & great job crushing the ultra-Spartan!!

WARMUP:
Good mornings
Abe Bagota’s
Traffic Cops
Michael Phelps
Side shuffle left… Side shuffle right (“everybody clap your hands….”)

Mosey to the grinder

THE THANG:
.8 mile run

AMRAP OYO:
8 pull-ups
15 push-ups
20 squats

.6 mile run

MARY:
1- min plank

ANNOUNCEMENTS:
*Tabernacle meal at Nigel Valdez on Tuesday ( Paddywhack posted details) *Crampus is coming. CareBear will share details
*Wed F3 Run @ Brandi Fenton w/ Woody

COT:
*Lots of aches & pains/injuries
*Difficulty sleeping & processing trauma
*Travel & family left holding down the fort

Tags: ao-the-furnace, Capsized, Chicken scratch, Daffy duck, Mater, Paddywhack, Malcolm Cohen, 0