AO: RICHMOND HILL
QiC: Scope
Date: 01/02/2023
Title: Can’t keep a Murph down
Number of HIMs: 7
Butterfingers, Dr. Phil, Low Tide, Marv, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH- 20 IC
3 count squat-10
Wide- middle/left/right
Butterfly
Feeling loose and head out.
Tha Thang:
Murph format, 1 mile- 100/200/300- 1 mile
Twist is the exercises are all on the ground and must do exercise in 10/20/30 increments.
Run
10 hand release merks
20 penguins (the hard way)
30 pickle pointers
(10 sets)
Run
Once back, a little Mary…
23-flutters (the hard way)
23 LBC’s
24 (easy way) ROCKETTES.
Circle up.
COT:
Dry January
Go ruck
Speed for need run in RH
Prayers:
Papa doc in Mobile for training.
Scope’s uncle passed away.