06/06/2020 - The Outpost - Leg Murph
AO: The Outpost
When: 06/06/2020
PAX:
Number of Pax: 5
Pax Names: Flo, Goldberg, Snorkle, Stripes,
DR Names:
Number of FNGS:
FNG Names:
QIC: BOZO
Introduction
The newborn baby is about 6 weeks. I have been seriously slacking on my fitness level. The only thing I have strong at the moment is squats, since repetitive squats seems to calm the baby down. Therefore my option was only one. The Leg Murph
Warm-O-Rama
Abe Vigoda x 20
SSH x 20
Mountain climber x 30
Smurfjacks x 30
The Thang
The Leg Murph
30# or heavier ruck.
1 mile run
- 50 lunges, 25 push ups, 75 squats, run 1/4 mile
Repeat 1.
Circle of Trust
Prayers for a Snorkle for success in his career search.
Prayers for all everyone.
Men we are seeing alot of unprecedented things occurring this year. We can use this opportunity to grow in compassion. I have seen you F3 men rise to the call delivering food to the elderly and cleaning up broken store fronts. Please try and do something for your community, even if it is picking up garbage on your walk in the park. It is due to this action we can live in such an affluent community. Remember there are hard working men just like me or you, who live in less affluent communities, who despite their best efforts to live righteously, they live in a community where poverty and crime erode their basic feeling of safety. Who can’t trust the authorities to enforce the laws to protect them. See when we are done with this work out we get to take our rucks off, but there are people in America who cannot take their rucks off. Who current America is telling them to get lower and add another 20 lbs, Ahmaud Abrey, George Floyd. How can your muscles grow if they don’t have time to recover? How do we repair our community?
Regardless of race, we are all in this together, no one left behind. Pick up the six.
Naked Man Moleskin
Flo said his legs were so dead afterwards he shaved his beard so I think it was a success.