• Workout Date - 06/09/2023
  • Q In Charge - Iceman
  • The PAX - Banjo (WD, dbl respect), Flay, Caviar, Latka, Punch Out, Certus, TBC, LBP, Earthmover, FNG John - Fern, Iceman
  • AO -

11 men planted the #ShovelFlag at #Legacy for their Saturday #downPAINment. YHC sent a warning Friday night, via twitter, to “bring your #bigboy pants”. That warning was heeded as everyone crushed the workout.

The Thang:

SSH x20
Merkins x10
Squats x15

Mosey to the backside of the shelter to begin……..The Murph. For those not familiar, it goes like this:
1 mile run
100 pullups
200 merkins
300 squats
1 mile run

Everyone got done earlier than I expected so we had time for

Cora Dora
P1 backwards run up the hill
P2 exercise
flapjack, repeato
dolly x100
freddie mercury x200
LBC 2.0 x300 (double count)

Mosey back to the flag for 2 MOM
Superman planks – this was comical as YHC was the only one doing these correctly. Credit to #CoraDora for this


Naked Moleskine:
– The Murph is always challenging. #Tclaps to FNG John (Fern) for completing on his first post
– @Banjo completed The Murph @ 65 yrs of age. #dblrespect #inspiring

– Hope Relay on 11/14

Prayer Requests
– @Banjo’s son and @HardHat’s brother in Ethiopia on mission work
– @Flay’s friend Lily

See ya in the gloom….


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