12.20.18 – The Solo Cindy

A slight mistiness to the air and a slow wake up saw our lone Q rushing to the park on a Thursday morning. He planted the flag a few minutes behind schedule, and realized his opportunity for a guilt-free overdose of stupid stuff. He rolled the (metaphorical) Dice of Discomfort and they came up Murph. After some standard warm-ups, he began the run.


  • Motivators x7 IC
  • Windmills x20 IC

The Thang:

  • Mile-run
  • Cindy (5 pull-ups / 10 Merkins / 15 squats)x10 in 10 min

It was about this point our hero was feeling pretty gassed, and rather than hit the diminishing returns of the 2nd half, he hit the 2nd mile. To motivate him through the legs, he threw in some Merkins…

  • Merkin Mile (25 Merkins after each quarter.)


  • Flutters IC x40
  • LBCs IC x50

NOR/COR/COT: prayers for the brothers, both at this AO and in the greater region and F3 nation; health in body, mind, and soul and a closeness with family and friends over the holidays. Prayers that the harvest would grow this year.

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