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!