Murph Mondays @ Ring of Fire

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  • QIC: Kaiser
  • When: 06/22/2026
  • Posted In: 1st f

Starting this Monday 6/22 we will be initiating “Murph” Mondays at the Ring of Fire in honor of US Navy Seal Michael Murphy. Why wait for next Memorial Day to get better at pull ups? This is an opportunity to push your mind, body, and spirit with your fellow pax every Monday through the summer. This will take the place of the normal 5:15 bootcamp.  For those dealing with minor ailments / injuries there will be a modified Murph option available. 

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100,000 Pyramid

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WARMUP:
Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers.
Then windmills, Moroccans, Cherry pickers

THE THANG:
Each stone block bench had an index card with 2 exercises/card. One pax would best crawl out, grab a card, then bear crawl back.

Meanwhile, other pax did an exercise, which varied from Al Gore, plank, side plank, burpees, SSHs.

Once the pax returned with the card, all pax did the two exercises OYO. Rep count always 25 of each

These included:

  1. Merkins / Penguin (both=1)
  2. Squats / Parker Peters (both=1)
  3. Scorpion Dry Docks (alternate) / LBCs
  4. Lunge (both=1) / Peter Parker (both=1)
  5. Shoulder Taps (both=1) / Flutters (both=1)
  6. Side Lunge (both=1) / Big Boys
  7. Burpees / Box Cutters
  8. Bulgarian Split Squats (alternate) / American Hammers (both=1)
  9. Makhtar N'Diayes / Chopsticks
  10. Bomb Jacks / Mtn Climbers (both=1)
  11. Flying Squirrels / Gas Pumpers

MARY:
throughout

ANNOUNCEMENTS:
Bethel, trout to trout, hog and coyote, read your newsletter

COT:
Daughter of family friend’s healing, jobs, doing hard things as life demands

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Hills are alive with the sound of bear crawls

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Mosey

THE THANG:
Walking pushups with a twist into a dip 5 count

7s with hills

  • Big boys
  • Squats

Wall sit

Bear crawl hills 7 count

More moseying

2.12 miles gotten in

MARY:
Pickle Pointers

ANNOUNCEMENTS:
America 250 beatdown
Bethel

COT:
Family
Health
Patience

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Oh FNG where art thou?

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WARMUP:
SSH
IMPERIAL WALKERS
HILLBILLY WALKERS
WINDMILLS
DOWN DOG
HONEYMOONER

THE THANG:
PYRAMID. 1st exercise, 1st 2nd and so on to the top. Then come back down, taking off the top exercise each round.
10. Tricep extensions.
15 curls. 15 each side or 30 double. We modified to 15 double
20. Clean and press. 10 each side.
25 squats
30 kettlebell swings
35 flutter press
40 lunges 20 each side
45 calf raises
50 Turkish get ups 25 each side

We got through 40 lunges. Just did 45 calf raises and then two Turkish get ups each side.
MARY:
ANNOUNCEMENTS:
Bethel man shelter needs volunteers for food. July will likely be a low participation month due to the holiday if you’re around, please help especially with food
COT:
Prayers for families mourning the loss of loved ones. Praises for elderly family that are still getting around and prayers for those that aren’t

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Tour de Campus

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Warmup (in cadence)
Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank
Tour of Campus

  • Stop at locations:
  • 10 Merkins
  • 20 Squat
  • 30 Calf Raise
  • 40 LBC
  • Stop at Baseball Stadium
  • Throw the ball 20 times (10 each partner).  Then do 2 burpees.  Add a burpee for any drop that occurred.
  • Stop at the Bus Dropoff
  • Bear Crawl Upstairs
  • Long Plank
  • Stop at Cindy Shack:
  • 10 Overhead Press
  • 20 Curls
  • 30 Chest Press (laying on back)
  • 40 Squat
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Box of Crayons

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WARMUP: 103 SSH, IW, HW, yoga

THE THANG: Dina Dr back and forth
5 stops down and back
Exercises in cadence each time
Rd 1: 5 burpees each stop
Rd 2: 10 big boys
Rd 3: 15 jump squats
Rd 4: 10 merkins (had to start heading back at this point)

MARY: flutters

ANNOUNCEMENTS:
The point of doing things in cadence is to stay together to push through pain and fatigue. Like much of F3, if I could do it on my own, I’d have done it already. Stay together and keep pushing

COT: was held

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Father’s Day — Dads & 2.0’s Event

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  • QIC: NASA / Suplex / Spectre
  • When: 06/20/2026
  • Posted In: Pre-Blast, WEP

Get ready for a splashing good time as F3 celebrates Father’s Day at WEP. Join the fun-filled morning with a kickball game against 2.0’s, followed by a refreshing finale of a water balloon fight and ice pops. It’s a great chance to bond with your 2.0’s and make unforgettable memories while sharing the F3 spirit.

Event Link

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Shanaynay In The House! Step Off!

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Uno!

Called no one as none of us won a game of Uno, but we all won for posting.

Your Q went like this:

Blue – Curls
Green – LBC 
Yellow – Goblet Squats 
Red – Chest press 
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

For some reason red was hiding out.

Lots of LBCs and squats this morning.

Thanks for coming out and for the Q @U087NCUTMPT !

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