The terrain and equipment of Rameses don’t necessarily scream MURPH.  Tarheel Warrior Mountain is wild, it is to be respected and never tamed; yet its benefits are many. Like …. Blackberry brambles? Rat snakes? The Banzai Pipeline?  You get the idea.

warmorama

SSH IC x 20

WMH IC x 10

imperial walker x 10

the thang

mosey to lower gate;  run to the treeline, twice.

Murph pyramid #1:

2 aussie merkins, 2 merkins, 3 squats;

4 aussie merkins, 4 merkins, 6 squats;

(repeat pattern, up to:)

14 aussie merkins, 14 merkins, 21 squats;

(repeat pattern back down to:)

2 aussie merkins, 2 merkins, 3 squats.

bonus set: 4 merkins, 4 merkins, 6 squats.

mosey to lower gate; run to the treeline, twice.

repeat Murph pyramid #1 (no bonus set)

mosey to lower gate; run to the treeline, twice.

Recover!

(rep count: 200 aussie merkins, 200 merkins, 300 squats.  Running distance 1.4 miles, all of it steep.)

mary

botched: swipers x 20

ocho: milk the cow IC x 15

misery: Ukrainian hammer IC x 15

cot

prayers go out to Spam’s son Bef as he and the family deal with his hip surgery and expected long recovery.  Uzi and Deep Dish have set up a meal train for them.  Thoughts and prayers also to Tom and Sherry, Puddles’s future in laws in St. Louis, who had two cars totaled and priceless collectibles lost due to the recent floods.

”The trouble is, you think you have time.” Aye!