Swizzle sticks not required…

Damp but a rain-free, 62 degrees and humid.  God loves F3!

YHC planned to keep track of sets during a modified Murph workout today but couldn’t find the sidewalk chalk.  Grabbed a box of swizzle-sticks from the bar for PAX to keep track instead.  Luckily found some in the garage – so chalk crisis averted….

Disclaimer, COT

-The warmup

• SSH’s IC x 20
• through the tunnel IC x 10
• stair lap
• WMH’s IC x 20
• 10 burps OYO

– the workout

• modified murph challenge to honor Lt. Mike Murphy & help others train for Murph challenge;
  • 1 mile run at brisk pace
  • oyo sets consisting of;
    • 10 bent rows with blocks/plates
    • 20 merkins
    • 30 squats
  • goal of 10 sets total (100 rows, 200 merkins, 300 squats)
  • 1 mile run giving all you got
  • stopped sets at 6 a.m. to run 2nd mile – burpee train interrupted 2nd mile – much to PAX dismay.
  • continued sets while waiting on the 6 (Congrats to Glory for completing 10 sets within time – what a stud – and to Chum for finishing after our allotted time together!)
• Mary
  • flutterkicks (led by Singlet himself – I love it!)

-Countorama, Namorama, COT

• Announcements
  • Pythagoras movie night this Friday night – byob, byos
  • Glory organizing a hike/run across the Roan highlands section of AT – late July – 24-26 miles.
  • Prayers for Peanut’s grandmother – very ill and in JCMC hospital.
  • Prayers for England after the terrorism attack in Manchester
• YHC a little melancholy today after learning of the terrorism in Manchester – always hard to understand, even when I know God is in charge.  Thanks to the 12 PAX who let me lead them today and help me be a better man and Christian.
• Keep the Faith!