Murph Monday – 11.08.21

The air was brisk at a cool 34 degrees but 16 PAX showed up to conquer the gloom looking to be better than the day they were before. @Commodore @Wedding Singer(FNG Jeff) @Buckeye @OPIE @Fertile Myrtle @2Buck @ragdoll @MapQuest @Three’s Company @Veronica @Tijuana @Peewee (TRAPP) @Dizzy Gillespie (F3 Dads) @Bubba Gump @Fuller @Hot Mic (Tribute) Mic.
For the exercises focus on form and full range of motion. It is better to do less reps using the right form than pushing to complete the number of reps and not get the full benefit of the exercise by doing it wrong. Do not cheat yourself!
The Thang 1: The Murph
1 mile run
100 Pull-ups all the way down and back up none of these half
200 hand release Push-ups – NO LIZARD PULSES
300 Air Squats – but must touch the cinder block – NO HALF SQUATS
1 mile run

Once you get back from the 1st mile pick an exercise (we could only have 6 doing pullups) and complete the entire number of specified reps before moving on the next exercise. This proved to be harder that some had expected from some of the mumble chatter I was hearing.
November 19th @Dizzy Gillespie (F3 Dads) starting a new AO stay tuned
In two weeks a new Run Group AO will location Spring Station Church. I did not write down who is the AOQ, sorry.
New F3 Muletown Region kicks off next week.
@2Buck – safehouse work this Saturday. Reach out to @Buck for more info
Prayer Requests:
@Heidi (1st F Q) and his M – Still spaces for meal train.
While many of us love F3 for what it does for us Physically to keep us health and strong I want to encourage you to not neglect your spiritual journey. We may spend 3 to 6 hours a week working out but how much time are we spending in God’s word.
The last couple weeks I have neglected this in my life and yet this is more important than our physical condition. We need to make sure we that when the tough times come we are in a condition that we can manage the gloom. I just want to encourage you to make sure that you do not let this slide in your life.
Thanks for the push this morning men it was a real pleasure to serve you this morning.
SYITG – Hot Mic out!

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