Half Murph and Lunge it Out

Warm Up

Walk to the Pull Up bars (some PAX carried a KB so we walked instead of moseyed)

The Thang

½ Murph

½ mile, 50 pull ups, 100 merkins, 150 squats, ½ mile

We broke up the movements into 10 sets of 5, 10, 15

Mosey back to the flag

Lunge it Out

Right Arm KB Swing x 10

Walking Lunges with KB Pass Through x 10

Left Arm KB Swing x 10

Walking Lunges with KB Pass Through x 10

Right Arm KB High Pull x 10

Walking Lunges with KB Pass Through x 10

Left Arm KB High Pull x 10

Walking Lunges with KB Pass Through x 10

Right Arm KB Snatch x 10

Walking Lunges with KB Pass Through x 10

Left Arm KB Snatch x 10

Walking Lunges with KB Pass Through x 10

Right Arm KB Clean Squat Press x 10

Walking Lunges with KB Pass Through x 10

Left Arm KB Clean Squat Press x 10

Walking Lunges with KB Pass Through x 10

A little motivation to the PAX: It is the start that stops most people. Action builds confidence and so does familiarity so we are going to rinse and repeat Lunge it Out. However, this time through we did Reverse Crescent Pose Lunges (step back lunge raising arms up and looking up). This movement is easier than it sounds and really works the stabilizer muscles. It also works the hip flexors…ain’t that right Spinal Tap and Floater, who may or may not have tweaked theirs.

Prayer Requests: Good weather for Jock Itch’s wedding tonight, for the PAX doing the F3 MudRun, Spinal Tap’s family, there were others but I didn’t record it and I cannot remember. Sorry.

Announcements: The Three Headed Hound starts tomorrow at #TheCommons. Post to find out who the Q is. Pub Ruck 5.25.

Moleskin: With the workouts being held outdoors, weather can really throw a wrench in your weinke. So can an assessment of the PAX before the workout beings. Thankfully today my weinke stayed intact. Way to push men!