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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Partner Work

2024-05-01Leave a comment

QIC: Kaiser
When: 04/30/2024
Pax: Barkley, Bonsai, Farmers Only, Grinder, Joe Lyons (F3 Long Duck), JWOW, Kaiser, Rebound, RollOff, slapshot, Spider-Man, Wooden Leg
Posted In: colosseum

WARMUP: run
THE THANG: multiple Dora’s included dips, step ups, irkins, derkins, CDDs, squats, whole running the track
MARY: yes, lots of core work
ANNOUNCEMENTS: Yaeger is going to change dates, bethel men’s shelter this Thursday, rock fort convergence Saturday
COT: prayers up

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miles and smiles

2024-04-08Leave a comment

QIC: decibelf3
When: 04/01/2024
Pax: Backdraft, decibelf3, fishstix, Goose, Grinder, Liberty Bibberty, Slow Jams, Tesla81, Tiller
Posted In: Sweep The Leg

9 Strong for some Hills with 3 stops each round

Hit Kuester parking lot

15 Merkins and 15 CDD

HIT GHES teacher lot

20 LBC AND 20 Hello Dollies

Hit GHMS teacher lot

20 Squats and 20 lunges

REPEAT AND REPEAT

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AO The Fort Shovel Flag Handoff

2024-04-08Leave a comment

QIC: JWOW, Portal
When: 03/30/2024
Pax: Barkley, Battle Bot, Bitcoin, Boogie Down, Clickbait, Cohiba, Conundrum, Crystal Lake, Cyclops, darkhelmet, decibelf3, ditch witch, Dojo, Escargot, Falcon Crest Ryan_F, Farmers Only, fishstix, Grassy Knoll, Grinder, Happy Hour, HarryCarry, Headspin, JCruise, JWOW, Kodak, Liberty Bibberty, Mark Nestel, Maximus, Poppins, Portal, Rebound, RollOff, Senator Tressel, skipper, Slow Jams, SouptoNuts, Stang, Time Machine, Über, Warning Track, Wooden Leg
Posted In: The Fort

WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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Miles and Smiles

2024-04-01Leave a comment

QIC: Decibel
When: 04/01/2024
Pax: Backdraft, Decibel, Fish Sticks, Goose, Grinder, Liberty Biberty, Slow Jams, Tesla, Tiller
Posted In: 1st f, Sweep The Leg

9 Strong for some Hills with 3 stops each round

Hit Kuester parking lot

15 Merkins and 15 CDD

HIT GHES teacher lot

20 LBC AND 20 Hello Dollies

Hit GHMS teacher lot

20 Squats and 20 lunges

REPEAT AND REPEAT

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Love Parade

2024-03-28Leave a comment

QIC: Grinder
When: 2024-03-26
Pax: decibelf3, Falcon Crest Ryan_F, Grinder, Mainframe, Poppins, Sprocket, Tinsel
Posted In: Currahee

WARMUP:
– yes
THE THANG:
– there was something with EDM
MARY:
– we did that too
ANNOUNCEMENTS:
– show to know
COT:
– was held

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We should change the name of this AO.

2024-03-11Leave a comment

QIC: Portal, darkhelmet
When: 2024-03-02
Pax: Big Bad Wolf, Big Dif, brianjohanson, darkhelmet, Grinder, Ian Carman, Jiffy, Lies and Videotape (SLV), Maximus, Portal, Saw Dust, Sex, Shady, Sprocket
Posted In: The Fort

WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Hey Dora, meet Cindy!

2024-03-03Leave a comment

QIC: Esso
When: 2024-02-24
Pax: Esso, Grinder, Grout, Ringer, Slash, Sprocket, Warning Track
Posted In: The Fort

Dora’s with Cindy’s

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CrossFit Jealousy

2024-02-29Leave a comment

QIC: Saw Dust
When: 2024-02-10
Pax: Connor Hill - Iceman, Dixie (Steve Hill), Grinder, Portal, Retiree, Saw Dust, Tiller
Posted In: The Fort

WARMUP: It got warm… quick.
THE THANG:

A solid hour of:
1. High Intensity Strength Training
2) Plyo
3) Mobility Training
MARY: N/A
ANNOUNCEMENTS: Potential Daffodil and Rocky Shoals Spider Lilly trips in March/May. Stay tuned…
COT: Parents, relationships, new beginnings.

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Competitor’s Coupons Accepted

2024-02-29Leave a comment

QIC: Esso
When: 2024-02-24
Pax: Esso, Grinder, Grout, Ringer, Slash, Sprocket, Warning Track
Posted In: The Fort

WARMUP: Undoubtedly.

THE THANG: Coupon Heavy
1) Simple DORAs (Run-a-Lap y Farmers Carry)
-KB Swings – 200
-Goblet Squats – 100
-Man Makers -50 (ouch)
-Merkins – 200
-Squats -100
-Burpees -50

2) Not-so-Simple DORA (50/25 SSH; 50/25 Mtn. Clmb.)
-Shoulder Press – AMRAP
-Shoulder Extension – AMRAP
-Bent Row, Left – AMRAP
– Bent Row, Right – AMRAP

MARY: a la core movements
ANNOUNCEMENTS: Likely.
COT: Definitely.

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F3 The Fort

Tag: Grinder

The Murph 2024

Partner Work

miles and smiles

AO The Fort Shovel Flag Handoff

Miles and Smiles

Love Parade

We should change the name of this AO.

Hey Dora, meet Cindy!

CrossFit Jealousy

Competitor’s Coupons Accepted