3.14.19 – Solo Cindy and C.O.O.T.E.E.s

After being warned in an evening text that he was likely on his own, the Q was not going to let the novelty of a 50 degree morning in March go to waste. Arriving across the soggy trails at the AO, he saved his Leg Day plans for another time. No one wants to belly-ache through Dan Taylors alone when they can be shared. No puddle left behind on the two circuits of the park. Found some new hazard zones.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15
  • Imperial Walkers ICx20

The Thang: Murph-prep

  • Mile 1
  • Cindy – AMRAP (5 pull-ups + 10 Merkins + 15 Squats) – 10 in 10min
  • Mile 2

C.O.O.T.E.E.s — Circle Of Outside Training / Exercise Equipment

  • Used each of the circle of equipment installed at the park:
    • Dip bars x15
    • decline sit-ups ICx20
    • seated leg-press ICx20
    • seated pull-ups ICx15
    • seated overhand press x15
  • Felt dirty afterwards. Cleaned up with some Ol’Ironsides
    • boat/canoe + American Hammer ICx40


Prayers for the brothers — health, stamina and encouragement in the walk. Prayers for those who will consider joining this crazy group this year.