The Smurph

DATE: 2021-07-21
AO: Horizon-Ao
Q: Lazlo
PAX: 2 percent, lojack, Kodiak, Vila, Old Bay
FNGs: Big Rig, Spike, FNG Digger
WARMUP: SSH, Imperial Walkers, copperhead squats, Michael Phelps

THE THANG: pretty simple routine today. Kind a modified Murph. A small Murph. The Smurph.
Instead of a full mile, PAX ran 2 laps around the full field. Probably more than a half mile but less than a mile.
Then complete 100 squat thrusters, 200 single arm rows (100 per arm), and 300 coupon squats. The Q did these in 10 sets of 10/20/30 and that seemed to be the popular pattern. Then “run” (as legs would allow) another 2 laps.
PAX completed as much of this as time allowed. Impressive effort by all.

MARY: quick Mary of flutter kicks and American twist


COT: the Q posted down range at an AO last week where COT included asking if anyone would like to request a prayer. So thought we’d try that. Q’s father is having open heart surgery next week and requested that the PAX keep him in their thoughts and prayers. And Vila’s father recently passed, so we ask all to keep him and his family in their prayers as well. We had an FNG and two second-timers and this was no joke today. Thanks to all for the effort they put into it.

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