Brisk, cold and dark for an early morning Murph training for 4 PAX.  At least it was dry.  Still cold and dark for the ME and a pleasant surprise of a more intimate gathering considering the hordes that have been driven to the wall as of late.  17 PAX started promptly at 5:45.

Warm Up

IW in cadence x 20

Invisible jump rope IC x 20

Plank stretches

Merkin ladder to 10

Time to put in work

40% run to the circle

buddy hand slap merkins x 20

40% run to intersection

buddy hand slap burpees x 20

40% run to discovery park

50 low rung dirkins as a 2 man team

50 high rung dirkins as a 2 man team

50 pullups as a 2 man team

40% run to the big hill

100 in cadence bear crawls (grouped by 20)

20 WW2’s in between sets

40% run to the wall

peoples chair

BTTW

Mary

Ring of fire

Crucifix plank ring of fire

COT

Base camp needs a Q tomorrow

Sunnyside kicks off @8 tomorrow with YHC as the QIC

Turkey bowl is Thanksgiving morning at 9AM

BOM

F3 is not about competition but more about support and pushing one another to be better.