Moore had been on YHC to Q at the Animal House and Generous Site-Q Balki put an incentive out to fill the Q Sheet in 2023 and paid over a GRAND to the Churham Holiday Fundraiser as an incentive for all those who stepped up – Inspiring stuff for Balki and all the PAX who stepped up to Q at an AO that has it All – track, pull up bars, hills, coupons…YHC enjoys the Animal House AOs for the all the aforementioned and the great group of regular PAX that post there… The challenge is the time – YHC takes his 2.0s to school every morning – a highlight of each day….With school out, that obstacle was removed and YHC grabbed the Q.

We wanted to head into the holiday season with a GREAT workout so we chose the Murph (learn more about the work out and namesake Navy SEAL Lieutenant Michael P. Murphy here – https://www.menshealth.com/fitness/a36163839/murph-workout-crossfit-challenge/

The 5 PAX who showed were expecting frigid conditions, but the 47 degrees at launch seemed downright balmy.

YHC led a perhaps too extensive warm up (especially with some squats that wouldn't count for the 300 in ME and provoked some good mumble chatter, but wisely choose no Merkins.

Warm-Up
SSH IC x 20
Arm Circles IC x 20 (5 forward, 5 big, 5 backward, 5 big)
Imperial Walkers IC x 20
Air Squats (Slow in tempo x 10)
Mountain Climbers IC x 10
Manafort Good Mornings IC x 10

ME
We broke the Murph up into 10 rounds of exercises and 8 mosey laps and one cool down/stretch lap (Frankenstein's, high knees, butt kickers, lunges) and incorporated some 2nd F in sharing some of the challenges we are dealing with – parental challenges, challenges with kids, spouses, work…grateful for the PAX opening up.

1 mile Run – 4 mosey laps
100 Pull-Ups – 10 rounds of 10
200 Push-Ups – 10 rounds of 20
300 Air Squats – 10 rounds of 30
1 mile Run – 4 mosey laps

YHC was recently diagnosed with torn meniscus in the left knee and the PAX were very gracious in taking it easy on the pace and stayed together. We finished in about 48 minutes with a solid warm up and time for one Mary exercise – 30 IC Heels to Heavens.

COT
The "Most Wonderful Time of the Year" can be so challenging for so many with stress, loss, etc. We counted our blessings and wished peace and joy to those who need it most – the unhoused, destitute, in conflict zones.

Had a solid Coffeetaria at Caribou. Aye!

Aye.