Backblast! The Murph…ish

AO: Steel Sanctuary
Q: F3 Poncharello (Aaron Denn)
PAX: Matt (Squirmy), Spit Valve (Geoff), fahrenheit
FNGs: None
Count: 4

WARMUP: SSH x20 IC, windmills x20 IC, Bobby Hurley x10, then run ~0.5 miles (turned out closer to .8)
THE THANG: Murph inspired Dora with 100 curls, 200 merkins w/KB drag, and 300 KB swings. Modified to 100/150/200 because the merkin + drag took a lot of time. Finished with a 0.25 mile run up the hill and back.
MARY: Flutter Kicks x20 IC, WW2 situps x20 and stretching.
ANNOUNCEMENTS: Lunch at the Pickled Onion by Lowe’s foods on Louisburg Rd on 10/17.
COT: prayers for Tendonitis as he recovers from seizure, still suffering short term memory impacts. Poncharello’s mom in TN as she is home, but struggling with mobility, memory, and unable to eat solid food.