Flenderson came up with the neat idea to get a bunch of AOs to conduct a modified mini-Murph today and compare times.  Evidently Brotox wanted more, so he did Murph EC at the pull-up station at The Wall.  Gave the one-minute warning, and we had six dudes ready to go.

Warm Up

• Double Time SSH
• Imperial Walkers
• Slow Merkins
• Mountain Climbers
• Stretching

Main Event

Modified Mini-Murph

• Run ½ mile as a group.
• 10 sets of 5 Burpess, 10 Merkins, and 15 Squats.  The men took turns leading/counting.
• Run ½ individually.  Rabbits return to pick up six so we finish as a group.

Crossed the line at 20:14.

Nescafe confirmed route was right at 0.5 miles.  Brotox kept the time.

Encore: Travelling Wheel of Merkins

Move to the curb.  5 x Derkins.  Plank Walk x 5 to the left.  Rotate ninety degrees.  With left hand & left foot on curb, 5 x Merkins.  Bear Crawl forward x 5.  Rotate 90 degrees.  5 x Irkins.  Plank Walk x 5 to the right.  Rotate ninety degrees.  With right hand & foot on curb, 5 x Merkins.  Crawl Bear x 5. 

Mary (25 IC):

• Flutterkicks
• LBCs
• Hello Dollies
• Gas Pumps
• Wave Merkin Ring of Fire (5 down to 1, then 10 sec plank hold RoF)
• 5 more merkins for Brotox

Announcements

BC Murph coming up on 5/21.  Time TBD.  Full Murph, but are welcome to do without vest.  Ping Marky Mark for deets.

COT/BOM

Thanks as always for the opportunity to lead and for your support today.  Intent for today was not about posting the fastest time; it was about working together as a team & having some fun.  Moreover, it was about showing that our team is much larger than just our “home base” in BC; our F3 family really is all over the place and is ready to work together as a team at any time.  That’s one of the factors that makes F3 so damn cool.  Happy Easter, guys.