February 29th, 2016 By Deuce

3 pax rose to the challenge for the first ever F3 Boondocks Murph and the first scheduled workout at Hickory Grove Elementary.  A previous excursion from the Grove to the elementary school by @Baby Face and YHC, revealed the potential of the AO to host The Murph.  Today, we made use of that potential to strengthen our bodies.

Warmup

Mosey to starting position in the parking lot.

• SSH x15
• Windmills x10

The Thang

• One Mile Run (4 laps around the parking lot)
• 100 Pull Ups
• 200 Merkins
• 300 Air Squats
• One Mile Run

Mary

• Core exercises OYO until time is up.

Moleskin

1. Thanks @Baby Face and @Poncho for coming out this morning.  This is a tough one, especially the pull ups, but with all our AOs having pull up bars they should get easier as we go.  Here are our times:
   • Baby Face: 28:28
   • Poncho: 34:36
   • Deuce: 34:02
2. See you guys tomorrow!

Peace,

Deuce

Boondocks, Murph

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