3 Murph Bros and 3 Iron Bros attacked the day at Twin Team. Honeymoon, Marmaduke and Rosie did the Murph : run 1 mile from BWES down to JRHS, do a lap around Track then continue to playground. 10 sets of 10 pull ups, 10 Merkins IC, 15 Squats IC. Then reverso run back using the same path.
Machismo, Judge and YHC did this for IPC Week 4 :
- 100 Gas Pumpers (Knees to Chest ab exercise)
- 50 Invisible Jump Rope
- 1 mile run
- 25 Hello Dollies
- 25 Burpees
- 50 Invisible Jump Rope
- 400-meter run
- 25 Hand Release Merkins
- 25 V-Ups
- 50 invisible Jump Rope
- 400-meter run
- 25 Leg Raises
- 25 Jungle Boi Squats – 2 spoons style
- 50 invisible Jump Rope
- 400-meter run
- 25 4-count flutter kicks
- 25 Ball Dippers (hard way – right leg and left leg counts as 1)
- 50 invisible Jump Rope
- 400-meter run
- 100 Big Boy Sit-ups
- 50 invisible Jump Rope
- 1 mile run
Stats :
Judge 39 min, 37 sec
Florence 39 min, 40 sec
Machismo 40 min, 37 sec
We finished IPC early so YHC went to BWES playground to finish the Murph.
5 min remaining after Murph so we did ring of fire 5MOM : 10 Alabama Prom Dates IC, 10 Freddie Mercuries IC, 10 American Hammers IC, 10 WWII’s
DONE
Numbers, Names, Honeymoon took us out in prayer after COT
Prayers to all those impacted by Hurricane Ian including YHC’s family in Venice FL which was one of the hardest hit.
Circle K with the Q at DogPile tomorrow. Speculation that he might be bringing “The Hard Way” or ”The Michigan” workouts.
Chaplain with the Q at Rock N Roll probably playing in the soup getting down and dirty like Chaplain usually does.
Remember F3 is offered RAIN OR SHINE
NMMS : Good push today all around. Glad to be done with IPC.
