F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

When Murph Met Cindy

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A great start to a gorgeous Sun. morning.

The Thang:

Warm-a-Rama:
30 side straddle hops – In Cadence (IC)
25 mountain climbers – IC
20 Freddy Mercury’s – IC
20 big boy sit-ups – IC

Mosey to Scully Park for endurance workout.

25 minute AMRAP hybrid between Murph and Cindy. 5 chin-ups/10 merkins/15 squats/5 chin-ups/10 merkins/15 squats/Run lap around Scully Park (~0.25 miles). Repeatdo. 5.5 to 6.5 rounds complete.

Back to the shovel flag for Ab Challenge. 140 crunches, 56 leg lifts, 135 second plank.

Circle of Trust (COT):
Seeking God’s will and perfect plan during big decisions.
Prayer requests.
Ball of Man (BOM).

Naked Man Moleskin (NMM) and Announcements:

Dogpile/Reesestrong 5K the Hard Way/Crab Picking/Picnic is on Sep. 16. Contact SubMac.

GoRuck Light same day (Sep. 16) 1400-1900. Contact Mentos.

September Challenge (Quad P) is #Growth. 1 pt. FNG, 1 pt. FNG’s 2nd post, 1 pt. “Kotter” (has not posted in at least 1 month).

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