Weather was a little rainy this AM but that wouldn’t stop 16 PAX from showing up at the Patriot for a Mini Murph Modified workout. 0530 hit, YHC’s playlist started with a little Kenny Rodger’s The Gambler, the disclaimer was given (very loosely I might add), no FNG’s, and we were off.
5/8/24 Attendance at Range at the Patriot
Layover
Judge Judy
Chlorophyll
Furdays
Craigslist
Snaggletooth
Rip Van Winkle
SQL
Holly Roller
White Bread
Saul Goodman
Pat Summit
Yankovic
Shoeless
Auto Zone
Patty – Q
COP
SSH
Mosey to the Pavilion
Right leg/left leg up
GG
Runners stretch
Dynamic stretch on the street-
High knees
Open the gate/ Close the gate
Karaoke
Mario
The Main Thang: Mini Modified Murph
1/2 mile run
50 rows
100 Merkins
150 Squats
1/2 mile run
Modification were to turnaround at the 1/4 mile (marked in the street)
We ALL picked up the 6 to finish out the reps and the run together.
Group finish time: 23 minutes
We worked arms and legs, so the natural transition would be core. So…. 🙂
Main Thang #2 – Ab Nuclear
4 main core ab exercises counting down from 10 all the way to 1. Main core Ab exercises were:
- Big Boys
- LBC
- Freddy Mercury
- Flutter Kicks
Theses HIM finished strong with only a few comments on the music choices. Let’s just say at the end, all felt like they could fly.
COT
CoR- 16
NoR
Announcements – Saturday Q, dare to care, Saturday Ruck, Memorial Day Murph, Running Challenge
Intentions – Loved ones and those first responders for the upcoming storms
BoM- Finished with just a quick story of Lieutenant Michael Murphy and decisions we make each day. We are lucky we get to do this every day. Ended with the Sky Q’s prayer.
Thank you Patriot HIM, for letting me join you every day.
Patty
F3 Louisville 