Lightweight was kind enough to remind YHC that I had the Q this Monday. I must admit, I have been a little scatterbrained lately. I had planned for PAX to do a Murph, but an advance scouting mission failed to find any pull-up bars near the AO, so decided to modify. Weather was perfect and we had 2 out of town PAX join us.

Warm up: SSH, WMH, GM, IW, HB, AC, OC, MC, PP, PP, slow merkin

The Thang: Modified Team Murph/DORA
PAX moseyed to the far corner of Hooker fields – over by the garage and divided into teams of 2 (there was one team of 3). All PAX ran 2 laps and then headed to the corner of the garage to use the railings for rows. Teams did 100 rows combined – taking turns at the bars. Teams next did 200 LBCs and 300 squats before running 2 more laps. PAX held plank or picked up the 6.

The Thang 2: Wall work
PAX moseyed to the other side of Hooker fields and did 3 sets each of dips, erkins, and step ups, before heading back to the AO for Mary.

Mary: HTH, Ukrainian Hammer, Flutter and dynamic stretching.

COT: Malawi Mile on 4/23. Countdown from F3 Annapolis took us out.