Date: 2025-03-24
AO: ao-the-furnace
Q: Capsized
PAX: Wrecking Ball, Woody, Paddywhack, Chicken scratch, Capsized, Daffy duck FNGs: None
COUNT: 6
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

I am NOT a professional. Challenge yourself, don’t hurt yourself. 1% better every day!

WARMUP:
Good Mornings
Willie Mayes Hayes
Hillbilly Squats
LBACs

THE THANG: Murph ‘n Turf!
Your traditional Murph with a gridiron twist.

Murph Suicides:
Pax began at the goal line and ran out 25yds to complete 5 pull-ups, then back to the goal line. Next, run out 50yds and complete 10 merkins, then back to the goal line.
And then, run out 75yds and complete 15 squats, then back to the goal line and collect a token! :coin:

Rinse n repeat!

Distance markers felt farther than the Q remembered dripping them… :woman-shrugging:

Lots of mumble chatter about how this Murph was harder than all the others…

MARY: There is only Murph

ANNOUNCEMENTS:
Polar Plunge in ao-special-events!

Adopt a road trash pickup this Saturday after the beat down!

COT:
Prayer for Paddywhack – restored relationship with sister

Prayer Wrecking Ball’s brother

Prayer for Capsized relationship with mom

Prayer for Daffy duck – big instrument flight test on Friday! Go kill it brother!

Tags: ao-the-furnace, Wrecking Ball, Woody, Paddywhack, Chicken scratch, Capsized, Daffy duck