Pre-blast for Virtual VI

Pre-blast for Virtual VI

QIC: Goofy

Date: 04/06/2020

PAX: Goofy is HC

Before you get started, please face westward and give a salute towards WeFoCo, in honor of this AO in Clemmons.

This is a modified Murph workout.  If you have access to a pull up bar, feel free to do a regular Murph, otherwise, do the following:

To warm up:  Run/Walk a Mile

Break up the following in order you choose to do so:

50 Burpees

100 Merkins

200 Squats

300 LBC’s

I will probably do them as 5 sets of the following:

10 Burpees

20 Merkins

40 Squats

60 LBC’s

To Cool down: Run/Walk a mile

FIN

COT: Although I cannot be with each of you to pray in a circle here is my prayer for each of you: That for today, we can focus not on our own selves but on You and on others.  I pray and give thanks for those who are medical professionals and are out there on the front lines that they may be kept safe and be given the courage and wisdom they need.  I pray for those who are sick that they may be healed. I pray for those who are grieving that they may find comfort.  I pray for those who have lost their jobs are are afraid. I pray for all those who are those who are anxious that they might feel Your presence and assurance.   As we go through out this day, may we be the men you call us to be and may you keep our eyes focus on others. 

NMM

• For various reasons, some good and most not good, YHC has not worked out much in 4 months.
• Since they took the Biggest Loser show off of the air and there are no plastic ferns to workout next nor guys with clipboards to scream at me, I will have to do this by myself.
• If I going to start a new habit, I might as well start out right – thus the Murph. Maybe its some kind of punishment.
• Tclaps to the many Pax who have reached out to me over these 4 months to check in.  I truly appreciate this brotherhood of F3
• You should feel sorry for Boomerang, he works with me and has to listen to me whine about not posting (among other things)
• Tclaps to this thing we call F3 and for @Sassy for the giving me the honor to virtual Q