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

  1. 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.

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