PAX trickled in as the warmup progressed. We were happy to welcome back Radio and Hollywood after a few week’s absence.
10-20 each of Side Shuffle Hop, ‘Mericans, Little Baby Arm Circles, Seal Claps, Jack Reachers
Imperial Walkers until the final PAX arrived
We did a Murph (a common workout in F3 to honor fallen soldiers, details here), which is 2 miles running, 100 pullups, 200 ‘Mericans, and 300 squats (but without the weighted vest in our case). To make it into bit-sized chunks, we ran 0.1 miles to a pull-up area, did 10 pullups / 20 ‘Mericans / 30 squats, then ran back 0.1 miles and marked our progress with chalk. 10 full chalk marks was the goal which would bring us to a full Murph. In an efforts to 1) provide pull-up assistance, 2) provide some companionship on what otherwise might be a lonely workout, we divided up into teams of 2. YHC was the odd man out and did the routine mostly on my own.
Because the regular pull-up bars at the Shadows are limited, we marked a spot on the eastern walking path that was 0.1 miles from the northern pull-up bars (i.e. the actual ones) and 0.1 miles from the playground which has makeshift pull-up bars. The teams split with roughly half doing laps to the northern area and half to the south, meeting in the middle whenever we were back to mark up another completion.
YHC lost track of time and we got some bonus minutes in as a result. The full crew picked up the 6s team and helped them finish their final set of squats. YHC got in some bonus reps as well helping other various groups complete their sets.
Circle of Trust
We ended with a reminder from ThighMaster to fill out the “250” tab in the master spreadsheet, with the intent being to track completed workouts over the year and reach 250. Thighmaster reported that himself, Punchout, and Double Tree were the three routinely filling it in. Thighmaster well exceed the 250 mark for the year. Well done!
Also, another reminder that this is a good time to invite FNGs who may be considering stepping up their fitness game in the new year.