THE SCENE: Perfect weather today around 68 at time of workout
F3 WELCOME & DISCLAIMER
Reviewed the standard disclaimer and included that not only am I not a professional I am worse… included Covid disclaimer and keep your spit and snot to yourself
SSH x 20
Slow Cherry Pickers x 5
Butter Fly Stretch combined with Coach Dunn’s advise.
Today we did a modified Murph workout – the Murph is dedicated to Lt. Michael P. Murphy. United States Navy Seal May 7, 1976 -June 28, 2005. This workout is traditionally done by the F3 community and many others on Memorial Day in remembrance of Lt. Murphy and all the others who have made the supreme sacrifice for our country. For more information about Lt . Murphy and the Murph challenge : https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html
- 1 Mile Run
- 100 Pull Ups
- 200 Merkins
- 300 Squats
- 1 Mile Run
We modified the workout by submitting CDD for the 100 pull ups ( Fellas I am 53 and can’t swing 100 pull ups) The Pax ran to three different area in the park to complete sets of the exercises. Ten total sets each containing 10 CDDs, 20 Merkins, and 30 Squats. final leg of the workout was a run to the East Tennessee State Veterans Cemetery.
At the Cemetery Crankbait ( Pluto’s 2.0 ) led a short program on Memorial Day and shared a letter that he had received two weeks ago from Medal of Honor recipient Woody Williams. Woody Williams is the last surviving Marine Medal of Honor recipient from the Pacific theatre. For more information about Woody: http://www.hwwmohf.org
Crankbait added that this part of the letter was most meaningful and spoke to what Memorial Day means:
” I have been designated a hero many times since WWII but in my mind the heroes never got to come home. The rest of us were blessed with the opportunity of coming home to our loved ones. I am grateful to be one of those. My wife who is in heaven had a saying she would remain me of very often.
Life is God’s gift to us..what we do with it is our gift to God”
the group ran back to the AO and did one round of name your ab work while the Q stayed with the 6 to bring it home on the run back.
COUNT-OFF & NAME-O-RAMA
9 Pax got better!
CIRCLE OF TRUST/BOM:
Pluto shared the importance of Memorial Day and remember those who gave the utmost sacrifice. Pluto asked each of the Pax present to realize that there are many who are not Americans who would be grateful for the problems that we each have. Many in other countries have life and death challenges every day and would gladly take a day of challenges as experienced by an American.
I was grateful to have Crankbait as my Co Q !