On a day where only a few PAX made it out for F3Greenwood, the guys at Fury put in some solid work.  We were missing some of our regulars, but also picked up some not so regulars.  Everyone got better and I’m glad they did.

Last week of Murph prep.  Looking forward to hitting it hard on Monday and seeing where we end up.

Warm-up – Fury Style

“21-15-9”

21 Burpee Block Jump Overs

21 Thrusters

21 KB Swings

Run to woods and back

15 Burpee Block Jump Overs

15 Thrusters

15 KB Swings

Run to woods and back

9 Burpee Block Jump Overs

9 Thrusters

9 KB Swings

Run to woods and back

Murph Prep – 10 rounds

10 Pull-ups

20 Merkins

30 Squats

Run to woods and back

25 Calf Raises

Mr Ed for early finishers

Ab work

Dips

COT/BOM

• Solid work by all today.  Work took us right up to the hour so not a lot of time for Mr. Ed.
• Designed a Widespread Panic based playlist today.  2C seemed to enjoy.  I didn’t know he was a Spreadhead.
• Pusher likes songs with words.
• SouthernBelle continues to kill it with the vest.
• Unreal to see the progress of our group.  Pull-ups are second nature for most of these guys now.  Most were completing sets of 10 throughout the workout.
• I’m kind of scared of Pinto and Encinoman.  Dudes are crushing workouts.
• There were threats of merlots from Garvo, Blu, and Southern Belle.