Date: 2024-04-15 AO: hamilton Q: Defiance PAX: Legacy, Goldfish, Popeye FNGs: None COUNT: 4 WARMUP: SSH, michael Phelps, itty bitty arm circles, Willie mays Hayes, down dog THE THANG: The Murph x (1 - 45.8%). Circuits of AMRAP squats, merkins, and pull-… Read on blog or Reader F3 The Capital Read on blog or Reader hamilton Underpayment penalty f3nano April 15 Date: 2024-04-15 AO: hamilton Q: Defiance PAX: Legacy, Goldfish, Popeye FNGs: None COUNT: 4 WARMUP: SSH, michael Phelps, itty bitty arm circles, Willie mays Hayes, down dog THE THANG: The Murph x (1 - 45.8%). Circuits of AMRAP squats, merkins, and pull-ups. 45 seconds on : 15 seconds off. 3 cycles separated by Half mile moseys. MARY: 2 sets of 20x American Hammers, V-Ups, and Toy Soldiers ANNOUNCEMENTS: The Murph Memorial Day weekend. 6/1 convergence at Roosevelt Island; details forthcoming. COT: to the Q, The Murph appears daunting. Goal of today's workout was to break down a big challenge into smaller pieces and slowly make progress. Tags: hamilton, Legacy, Goldfish, Popeye Comment Like You can also reply to this email to leave a comment.

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