A beautiful May 1, 2018 Tuesday Gloom in the low 40’s. Impromptu Q, YHC received 5:24am text from Neon stating he was up half the night with one of the 2.0’s. Too bad I didn’t see it until 6:24am, no worries I am always ready and honored to lead a workout. Plus I always carry a spare workout in my pocket!
Disclaimer:
Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead. The exercises I suggest are just that suggestions. I am not compelling anyone to do anything. If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise. This is not a pass-fail workout or group. From continuing from this point and going on this workout with us you are accepting the very real risk of injury. Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout.
Warmarama
Mosey slow jog around the loop (.20 miles) discussing life’s most interesting aspects. Beaker’s is reading a book given to him by Dr. Seuss about debunking evolution. (paraphrase title, no real title, but real book) Like they really needed to write a book about that. YHC losing up his golf swing for this afternoon’s golf match. Lugi waiting to hear back on the offer on a house in Bethlehem. (Yes, this is a workout, I promise we are getting there!)
The Thang
YHC continues to promote a special Memorial Day Workout known as “The Murph” Named in honor of Lieutenant Michael Murphy, a Navy Seal Officer who gave his life for our country about 10 years ago. He was pretty much a bad ass and would crank through this workout with a 20lb weight vest before 6am.
Official Workout Looks Like:
1 mile run
100 – Pull-ups
200 – Push-ups
300 – Air Squats
1 mile run
Completing this in under a 30 minutes puts in you Navy Seal shape. As everything F3 we modify as necessary to get the best workout possible for you.
That said, we broke the workout into sets of laps around the track, 10-pull-ups, 20 push-ups, 30 air squats, rinse with a lap or two around the track. On the 2nd lap we did 2 back to back laps, and 2 sets of exercises straight through.
Our total count of pull-ups was 60, push-ups 120, squats 180, and 1 mile run.
CoT
NoRama = 0
CoRama = 5
Praising God for a beautiful morning of sweat, laughter, fun, pain, and the energy that comes from getting together to push each other to be better everyday. Prayers for Mr. Brady’s friend Dakota (20 years old) just diagnosed with brain tumor. Lord help us remember today that life is a precious gift that we need to make the most out of each day.