A Modified Modified Murph

When: 01/11/18

QIC: Michael Bolton

The PAX: Coack K, Ballcock, Ray, Mr clean, Moped, Big Perm, compost, big Spur, Joker, Michael Bolton(QIC)

Conditions: 60 and rainy.

YHC had a plan for this morning (a modified Murph 100,200,300), then YHC realized @ 0430 that he needed to alter it a little to minimize the running. So YHC came prepared with a deck of cards, and another minimal running that kept us on #thePadOfPain the whole time. After altering the warm-up YHC decided to do a modified modified Murph, decrease the running and decrease the reps. This was a real crowd pleaser.

Disclaimer:
I am neither trained nor a professional, workout at your own risk and your own benefit; please modify where needed. You’ll be challenged to push yourself beyond your limits by the man standing next to you, you are encouraged to do the same.

Warm-up:
IC (unless otherwise stated)
– SSH x30
– Hand Release Burpee x 10 OYO
– arm circles x15 fwd/rev
– Hand Release Burpee x 8 OYO
– TTT x15
– Hand Release Burpee x 6 OYO
– Imperial Walkers x20
– Hand Release Burpee x 4 OYO
– Alt.Shoulder Taps x30
– Hand Release Burpee x10 OYO

SURPRISE! we count down to 4 then jump back up to 10. PAX KILLED IT!

Let’s Mosey .25 loop

The Thang:
Back at the pull-up bars.

Partner up

– Pull-ups: 100 combined total, partner assistance, or hang 4 count is 1 rep
– Plank for the 6
– Mosey recover loop (.25 mile)

– Merkins: 100 combined total, P1 does merkins, P2 holds plank w/legs on P1 back.
– Plank for the 6
– Mosey recover loop (.25 mile)

– Wheel Barrel Squats: 100 combined, P1 squats while holding planking P2 legs in hands.
– plank for the 6
– Mosey recover loop (.25 mile)

2 MOM
– back scratchers IC x40
– superman x45sec

Done!

Announcements:
– 2ndF Lunch 1200 Bridge Center Jalapenos
– Pork butt sales ramping up, get ready.
– run day tomorrow #theRake be there.

Prayers:
– Big Spur’s friends son

Moleskin:
-Mumble chatter ensued about what constitutes a hang, Hi low how long, next time no modifications allowed.

– Hand release merkins > hand release burpees (don’t trick the PAX)
– some mumble chatter when YHC said we’d be laying down in the puddles on #thePadOfPain for hand-release burpees.
– Mumble chatter when 100 pull-ups to split between partners was announced. Many thought they’d wouldn’t finish, many were wrong. Great work.
– YHC has developed a little bit of a reputation when it comes to #theCage or #boltonsSectionOfTheParkingLot, lots of sighs of releif each time we passed that section. None, louder than jokers though.
– moped was pushing the pace this morning. Great work!

Michael Bolton Out

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