Sirmixalot’s 2 year – Anniversi-Q
AO: Starting Line
When: 09/02/2023
QIC: Sirmixalot
PAX (7): Aunt May, Closets closets closets, Janeway, Seaman, Sirmixalot, Suarez, toadstool
Preamble:
Wanted to try a “murph” like structure for a beatdown. This is the result.
Warm-O-Rama:
Disclaimer given.
Warm up – Good Mornings, Sun Gods, Michael Phelps, Willie Mays Hayes
The Thang:
1 mile ruck – as fast as possible
100 – bent over rows with ruck or sandbag
200 – Merkins
300 – Air Squats
1 mile ruck – as fast as possible
Most of us completed the middle portion as sets (i.e. 10 rows, 20 merkins, 30 squats) – We started running short on time. But this is a good workout to try again in the near future.
COT:
YHC shared how much F3 has meant to him over the last two years.
Prayer requests, announcements, coffeteria, and then we walked around the car show taking place at city hall.
Naked-Man Moleskin:
F3 has really helped me become a better man and husband, father, leader etc. Thank you guys for being part of my life.