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F3 MeCa | April 20, 2021

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F3Kannon – Murph Practice

  • When: 3/27/21
  • QIC: Cupid
  • The PAX: TheBurgh, Squid, Snowman, Smackdown

4 pax showed up on a beautiful Saturday spring morning to down their daily dose of pain. YHC spared no ounce of creativity in making sure those who came out would be duly impressed, so he called for a Murph.

1 mile out
100 pullups,
200 pushups,
300 squats
(with a 20 lb vest if you’re Murph-worthy)
1 mile back.

Mason Twist 40X
Scissor Kicks 10X
Superman 5X
Broga cool down.

Moleskins –
Murph practice – Its putting your best into a Murph – knowing that while it falls short of a true Murph, you spent yourself the process and left it all there in Village Park.
Couldn’t ask for a better morning.
We completed Murph practice with 10 minutes to spare.
Nice job by the pax supporting each other
Kudos to Smackdown who continues push harder each time he comes.

Faithfully submitted,

  • On March 27, 2021

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