Monday, May 9th, 2022 | Stormbreaker| 5:30 AM | 68 degrees | Wind 22 mph
“Major Swole Grinder”
PAX (6): Irish Car Bomb, Goose, Grease Fire, Echo, Kick Stand, Schrute
QIC: Schrute
Titan Alley Smurphers (3): Irish Car Bomb, Goose, Schrute
Schrute welcomed the PAX and shared F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.
Warm-o-rama:
Mosey to Prairie Queen playground
Tappy Taps – 10 IC
Big Ones – 10 IC
Windmills – 10 IC, forward & back
SSH – 20 IC
Pre-Thang:
Just in case anyone was worried about missing out on the Murph, we used the playground before the runners got there and did one round of Murph exercises.
Murph Exercises Speed Round
- 10 Pull-ups
- 20 Merkins
- 30 Air Squats
Mosey to the NW corner of the Werner Park parking lot
The Thang: Major Swole Grinder
YHC separated into two groups of 3 PAX each.
One PAX will do AMRAP exercises at the heavy lift station
Second PAX will rifle carry coupon to other station
Third PAX will do AMRAP exercises at the high rep station
| Heavy Lift Station | High Rep Station |
| Goblin Squats – 35 or 40 lb dumbbell Chest Press – 45 lb plate Step-ups – 30 or 40 lb dumbells Weighted Dips – with 35 lb plate on lap | Tricep Extension – 25 lb plate Lateral Raise – 10 or 15 lb dumbbells Shoulder Press – 10 or 15 lb dumbbells Hammer Curls – 10 or 15 lb dumbbells |
Omaha was called at 6:05 AM and then we moseyed back to the shovel flags for Mary!
Mary:
Sarpy Slammers IC Rancid Style 2x
# Off/Name-o-rama/FNG/Announcements/Prayer Requests/COT/Prayer:
Announcements – Get signed up for the Brick Builder
Prayer Requests – Prayers for Pea Soup’s father-in-law
COT – I reflected on my COT from two weeks prior at the Sandlot. At that time I was under a lot of pressure and stress. I shared that everything worked out for the best and I reminded everyone to take a minute to celebrate those small milestones and accomplishments.
Prayer – Schrute took us out in prayer!
Aye!
Schrute