Grimace Shake – MMM (Modified Mini Murph) (VQ)

AO: Grindstone

When: 2024-10-11

QIC: Grimace

PAX (15): Capris, Corndog, Crab Cake, Durty Nelly, Grimace, Hail Mary, Harding, Omaha, Relient, Shag, Slum lord, Snowman, Spit Valve, Vanna, Whiz

Preamble:

One hundred forty and seven days ago, Slum Lord and Snowman co-EH'd me. Today I'm blessed with a strong community of men and a crisp fall morning at 50 degrees. Woke up absolutely pumped for my VQ. 4 PAX joined for pre-run on Snowman's loop down to Publix and back.

Warm-O-Rama:

Got the playlist cranking, and moseyed up and across the park entrance, looped the lot by the tax office and landed between the north set of baseball fields for a 0.5 mile warm up jog. Circled up for some SSH, Good Mornings, Weed Pickets, Ornithopters*, and Michael Phelps OYO while YHC explained the BD. *Lunge position, arms extended to the side, draw tight circles with hands. Swap lunge to other leg and reverse direction of circle tracing with hands. (Named for the flying vehicles from Dune that resemble dragonflies)

The Thang:

Took Mantooth's Mini Murph from 5/13/24 and modified it with some of his learnings and some of my own ideas. --AMRAP: 10 Merkins, 15 Squats, 20 Big Boy Situps for the duration of 4 songs. --Jog with alternating segments facing forward and backward looping the tax office lot and then heading to the east football field. --Round 2 of AMRAP: 10 Merkins, 15 Squats, 20 Big Boy Situps for duration of 3 songs. --Jog up to the park entrance and then back to the flag --Plank for remaining 90 seconds of BD with shoulder taps

COT:

--Dec 7th: Santa Ruck at Tower Rd - open to friends and family; bring toys for The Place of Forsyth --Dec 13th: F3 Christmas Party at Freedom Mill --Pray for Whiz's hip surgery later today, and jump on the meal train for his family if you like --Pray, donate & deliver, and serve those impacted by hurricanes, especially in NC, as you are able. Relief efforts will be ongoing through the challenging winter conditions in the mountains. --Pray for the family, friends, and HS football team (I believe Denmark) who lost a young man by the name of Finley

Naked-Man Moleskin:

I'm blessed by the turnout and support of my VQ, and grateful for all the HIM in F3 Cumming, encouraging each other to be physically, mentally, and morally capable and willing to serve each other, our neighbors, and anyone in need. Shout out to Slum Lord for coming over from Cherokee for my VQ! Verse of the day: Hebrews 10:23-25 Let us hold unswervingly to the hope we have in Jesus Christ for he is faithful. And let us consider how we may spur one another on towards love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another - and all the more as you see the end approaching.

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