In the absence of our AO’s fearless leader, 2 PAX met under a clear starry sky and a surprising amount of wind for the Beat Down of the day. Mostly prepared, but eager to get moving after the 40 degree shift in temperatures from yesterday, the PAX got after it. The plan was simple: warm-up, attempt the Murph, survive to the end.
- Motivators IC x7
- Windmills IC x15
The Murph:
- The Loop (~1 mi)
- Cindy: 5 pull-ups*, 10 Merkins, 15 Squats (AMRAP, or 20 sets in 20 min)
- Final time: 17:22
- *goal for the year – unmodified pull-ups
- The Loop (~1 mi)
2MOM:
- “Old Ironsides”:
- Boat position – American Hammer IC x10
- Canoe
- Boat position – American Hammer IC x10
- Canoe
- Boat
NOR/COR/COT:
Prayers for Archive’s return from his conference this week and Mrs. Archive’s endurance on the home-front. Similar prayers for Banks for the change to be present at home in this season, looking at a longer stretch of time without any work-related trips.
The Murph brought us almost all the way to time, so in lieu of the “KFC Double-down” exercises the Q had planned he invented a new “high-intensity cool-down” exercise. Pleased with the results of our Boat-Canoe / American Hammer standbys, he imaginatively sewed them together into an uncomfortable Frankenstein exercise, lovingly named after the USS Constitution. We all hope he learns some moderation in the future…
F3 Wheaton 