We had thought to send everyone to Catalyst and Whiplash today to avoid any traffic problems with the K2Challenge happening just up the street. However, turns out some of the PAX running the race wanted a double-down opportunity. So, the brothers-Neal obliged with the Murph. A couple others showed up just for the fun too.
Tclaps to Burt, Pigpen, and Ollie for doing the Murph and then running the K2Challenge!
Warmup (led by my elder brother from a different mother – Howard):
SSH x 25
Imperial Walkers x 25
Sir Fazio Arm Circles, forward/back x 10
The Thang:
In memory of Navy Lieutenant Michael Murphy.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Mary:
While waiting for all PAX to finish the Murph
Plank-o-rama
High-slow-flutter x 25
LBC x 30
WWII situps x 25
Merican Hammers x 20
Plank-o-rama
COT:
Announcements:
F3Raleigh 3rd anniversary workout on March 7th starting at 6:45am. 6am double-down opportunity where Howard will lead us through the first ever F3Raleigh workout.
Ultimate Challenge Mudrun (Super bowl of F3) April 11th. Signup at http://www.eventbrite.com/e/f3-spring-mudrun-2015-f3-only-tickets-15587700231
Countrywide lead us out with prayer.
