8 Pax posted on a breezy 37 degree morning. Jay-Z, Gasman, Boucher, Sliot, Bubblicious, Crabby PO, Stache, Piper (QIC)

Warm up:

Maestro lap

Leg Stretch OYO

Arm Stretch OYO

Grass Pickers x15 IC

Thang: Murph training

1 mile run or Maestro lap after completing 3 rounds of pull ups, merkins, and air squats.

5 pull ups

10 Merkins

15 air squats

rinse and repeat the 5 pull ups, 10 Merkins, and 15 air squats until end of workout or 20 rounds completed.


Flutter Kicks x 25 IC

LBC’s x 20 IC

Outlaws x 20 OYO

V up Roll ups x 10 OYO

Moleskin: Moderate mumble chatter about Q choosing Murph training. Two reasons of why Murph was selected. Number one, Q could not think of a more patriotic workout to do the day before December 7th. We will never forget those killed on 12.7.41. The second reason is that the Murph will challenge all equally, no matter how fit you are. Great effort given today by the men that showed up. Stache mentioned that the F3 men missed out on an opportunity to participate in the Frankfort Christmas parade. Several of our special exercises could have been demonstrated.

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