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The Harbor The Murph Benchmark 2020

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sally, Stingray, Icebox, Sweet Baby
QIC: F150

AO: The Harbor
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH IC x20

THA THANG:
Mosey to the playground and start the timer

The Murph
1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run

MARY:
None

CIRCLE OF TRUST/BOM:
As a start to 2020 some men make New Year’s Resolutions and fail to keep them beyond the month of January. My challenge to the PAX was to spend the month of January determining words that we see in men we admire, write those words down. At the end of January narrow the list down to one word and focus on that word to improve on this year.

MOLESKIN:
A lot of mummblechatter about running with a few elevation changes and how that must have changed outcome of the PAX. Overall everyone was focused on their time and workout.

ANNOUNCEMENTS:
1. Emergency contact form on Band.
2. Q Source meeting at lunch time.

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Thursday at the Track

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Sally, Icebox
QIC: Ina

AO: SMU Track
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 20 IC

Mosey to track

THA THANG:
800 m run

R: Rosalita x 20 single count IC followed by 1/4 mile

E: Elevens (Sprint 100 m then 1 Burpee/Sprint back 100 m then 10 merkins) – We got through 7 burpees and 4 merkins and YHC went on to next exercise due to time – 50 m would have been more efficient for this exercise – followed by 1/4 mile

S: Starfish Crunch x 10 IC

O: Overhead press x 20 IC followed by 1/4 mile

L: Alternating Lunge x 20 IC

V: V Ups x 20 OYO followed by 1/4 mile

E: Escalator (10 tuck jumps OYO/20 Rugby situps OYO/30 arm circles IC/40 squats IC)

Mosey back to La Madeline

MARY:
In workout

CIRCLE OF TRUST/BOM:
YHC shared the definition of resolve (To decide firmly on a course of action) as many of us are probably setting/thinking of goals for 2020.  Decide on what you want to accomplish and accept the good and bad in the journey.  Stay strong as you strive for your goals!  YHC then prayed us out.  

MOLESKIN:
It was a balmy (adjective given by Sally) morning but with the wind had a slight chill.  Icebox felt it was definitely cooler at the track then at La Madeline.  At one point during the workout, Sally and Coach K noticed a family of foxes at the track hiding in the bushes.  Luckily, they kept to themselves and let us run freely.  Although Coach K was hoping for the Mustang, I hope the workout proved to be challenging and fun!   Huge thanks to the PAX for joining YHC this glorious morning!

ANNOUNCEMENTS:
1. None