December 12th, 2015 By Hipbone

8 Pax assembled in a 54 degree Fog Bank for this mornings beatdown.

No Warm Up

The Thang – The Murph

1 mile run toward hospital and back – head to pull up bars

300 Squats

200 Merkins

100 Pull Up

1 Mile Run

20 (sets of 15, 10, 5 respectively)

Mary (Rolling Mary as Pax completed the Murph and joined in)

• 5 minute Plank (Grover has to wait on Q to start Mary – his punishment for being so damn fast)
• LBCs x 20 IC
• Alternate Supermans x 4
• KGBs x 15 IC
• Walk Outs with Down Dog x 3
• Brailians x 15 IC
• Box Cutters x 10 IC
• Plank – 1 minute

Moleskin

Plan was to do The Murph and head for coffee once complete or our hour was up.  Awesome effort by the Pax to complete The Murph with some modified version of pull ups (except for Grover).  Since Pax was spread out, we did a Rolling Mary.  Everything above completed in less than an hour.  Grover clocked in on The Murph at about 38 minutes  I think – Nice!   Welcome to The Farm visiting from Davis Lake F3. Burner of a workout and Q is feeling it now.

Run Fast, Run Strong,

Hipbone

Concord

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