The Longest Mile w/Murph Prep Exercises

DATE: 2022-05-27
AO: Sparta
Q: Zeus
PAX: Bluegrass
FNGs: Blake (Bluegrass 2.0) New F3 Name Pele’
COUNT: 3
WARMUP: SSH, Michael Phelps, Arm circles, DWD, Cobra Khai
THE THANG: Run to each corner of track carrying coupon 4x’s equaling 1mile. Stop at each corner and execute 5 burpees, 20 Merkins, 25 Air Squats. Take turns while 1 PAX does 10 bent over rows while remaining PAX rest in plank position.
MARY: 1 PAX does 5 Hula Hoops while remaining PAX does Big Boyz, While in plank position each PAX takes turns bear crawling around hula hoop for two rounds. While doing Freddie Mercury’s each PAX takes turns doing fast feet in and out around hula hoop for two rounds. ANNOUNCEMENTS: Murph & F3 Picnic
COT: Change is not comfortable. In order to adapt you must challenge yourself.