The Murph 2024

2024-05-31Leave a comment

QIC: Slapshot
When: 05/27/2024
Pax: Badlands, Battle Bot, Beaker, Clickbait, Crystal Lake, Cyclops, darkhelmet, Esso, Farmers Only, Gears, Grinder, Hash brown, Joe Lyons (F3 Long Duck), Kermit, Mainframe, Mark Nestel, Maximus, Quack Attack, RollOff, Ruby Slippers, Shield, sirtophamhat, slapshot, Sofrito, Spectre, Spider-Man, Tiller, Trucker, Warning Track
Posted In: Honey Badger

1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Abs, Abs and more abs

2024-05-30Leave a comment

QIC: Barkley
When: 05/30/2024
Pax: Barkley, Bitcoin, Cohiba, Crystal Lake, Cubbie, fishstix, fresh prince, Gears, Half Shell, Hash brown, JCruise, JWOW, Maximus, RollOff, skipper, Slow Jams, SouptoNuts, Warning Track
Posted In: the coachs box

WARMUP: Windmills, Cherry pickers, SSH then mosey

THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total

Message on Q source topic of Missionality: getting out of the comfort zone and taking risk! Work in progress on the word familiarity! Mosey after message

20 Dips, lunge walk, 20 Merkins, bear crawl, 20 SSH’s, high knees, repeat 3 rounds. Same mode of transportation but last round was 20 Derkins, 20 squats, 20 mountain climbers

MARY: 5 burpees, box cutters, Freddy mercuries

ANNOUNCEMENTS: blood drive today

COT: prayer or praise from everyone

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Murph agitator

2024-05-27Leave a comment

QIC: Lighthouse
When: 05/27/2024
Pax: Cohiba, Crystal Lake, Drop Thrill, Farmers Only, Joe Lyons (F3 Long Duck), Lighthouse, RollOff, Sprocket
Posted In: The Armory

WARMUP: 40-SSH
10 windmill
THE THANG: With Partner
50- manmakers / 100- Overhead press/ 150-Chestpress/ 200- Big Boy Sit-ups / 250- Squats.
MARY: Hello Dolly, American Hammer, Flutter, Stretch
ANNOUNCEMENTS: CSaups -3 this summer
COT: Pray for our country, those soldiers who didn’t make it home, their families , mental health, to be helpful to those around us. Praise for the group.

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Trail run

2024-05-25Leave a comment

QIC: Bonsai
When: 05/25/2024
Pax: Barry Manilow, Bonsai, Cobra Kai, Cornerstone, Crystal Lake, Cyclops, decibelf3, Falcon Crest Ryan_F, Farmers Only, Mainframe, Pusher, Retiree, Stang, Vuvuzela
Posted In: 6at6

We ran trails at Anne Springs. Some did 5 some did 6 and Cobra Kai may still be running.

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Say it your birthday ?

2024-05-22Leave a comment

QIC: CakeBoss
When: 05/21/2024
Pax: Barkley, Bonsai, Cakeboss, Cohiba, Crystal Lake, Escargot, Joe Lyons (F3 Long Duck), oldbay, Rebound, RollOff, SugarBug, Uga, Warning Track, Wooden Leg
Posted In: colosseum

WARMUP: Did hand full of exercises and then moseyed
Hit the benches and did some dips, step ups, other stuff
Did some shuffling, karaoke and jogging
THE THANG:
Down on football field
10 exercises
Crawl bear 10 yards do 10 reps of exercise
Rinse and Repeat every 10 yard to 40yd line
Move to next exercise and do the same
It was awful and crowd pleasing
MARY: wrap up fin 3 exercises in COT
ANNOUNCEMENTS: Read Newsletter and say Happy Birthday Barkley
COT: thank you for the opportunity to provide some suck in your life
Good Afternoon Sir!

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4 Corners of Pain

2024-05-22Leave a comment

QIC: JWOW
When: 05/16/2024
Pax: 38 Special, Barkley, Cakeboss, Crystal Lake, Funhouse, JWOW, Peach Stand, Rebound, RollOff, slapshot, Slash, Straight Up, Tesh
Posted In: Minnow Pond

4 Corners of Pain:
Corner 1 – 10 HR Merkins
Corner 2 – 10 Squats
Corner 3 – 10 Flutters
Corner 4 – 10 American Hammers

The loop was N White St, to Clebourne St., to Main Street.

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4 corners, 3 times = 12 corners

2024-05-17Leave a comment

QIC: Barkley
When: 05/17/2024
Pax: Backdraft, Barkley, Barry Manilow, Bonsai, Conundrum, Crystal Lake, Destiny, F3DaVinci, Flounder, Fogerty, Hurler, JCruise, Joe Lyons (F3 Long Duck), oldbay, Peach Stand, Rebel, Rebound, RollOff, Tesh, Wooden Leg
Posted In: Slow Burn

Airborne stretch
Side straddle hop
Low slow squats
Slowzie

4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle

4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle

4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees

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Alabama Route

2024-05-13Leave a comment

QIC: Sprocket
When: 05/11/2024
Pax: Assassin, Cobra Kai, Cornerstone, Crystal Lake, ditch witch, Everest, Fogerty, RollOff, skipper, Sprocket, Twister, Vuvuzela, Warning Track
Posted In: 6at6

WARMUP:
THE THANG: The coverage was 4.25 miles to 8 miles.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Anybody got a shakeweight?

2024-05-13Leave a comment

QIC: Rolloff
When: 05/13/2024
Pax: Boogie Nights, Cornerstone, Crystal Lake, Excite Bike, F3DaVinci, Joe Lyons (F3 Long Duck), Mayday, Rebound, RollOff, Shower Curtain, Sprocket, SugarBug, Time Machine, Vuvuzela
Posted In: The Armory

WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot
THE THANG:
30 sec on 30 sec off-
KB Swings
Goblet squats
RH row
LH row
RH merkin
LH merkin
RH clean and press
LH clean and press
Lap
Repeat
MARY: she was there
ANNOUNCEMENTS: cannoli run, read your newsletters
COT: aye

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Kettle Bell Dora pain

2024-05-04Leave a comment

QIC: Wooden Leg, Happy Hour
When: 05/03/2024
Pax: Anchorman, Barkley, Barry Manilow, Boogie Nights, Conundrum, Crystal Lake, Farmers Only, Happy Hour, Kaiser, Liberty Bibberty, Rebound, Retiree, RollOff, Sprocket, Tesh, Wooden Leg
Posted In: 1st f

WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!

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F3 The Fort

Tag: Crystal Lake

The Murph 2024

Abs, Abs and more abs

Murph agitator

Trail run

Say it your birthday ?

4 Corners of Pain

4 corners, 3 times = 12 corners

Alabama Route

Anybody got a shakeweight?

Kettle Bell Dora pain