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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Sweep the Leg Murph(ish)

2024-05-27Leave a comment

QIC: Badlands
When: 05/27/2024
Pax: Badlands, Band Camp, Grout, HarryCarry, Hash brown, Liberty Bibberty, Mainframe, Senator Tressel, Suplex, Tesla81
Posted In: Sweep The Leg

Expected light crowd given the multiple Murph options available later in the morning so was pleasantly surprised to run into Tesla as Grout snd YHC were returning from the pre-run. Solid number of cars in parking lot so maybe my promise of no pullups merkins or squats was a win

WARMUP: disclaim and go

THE THANG:
1.5 mile run
100 dips
200 LBCs
300 SSH
1.5 mile run

MARY: no time

ANNOUNCEMENTS: newsletter

COT: yup

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Sweep The Leg

2024-05-24Leave a comment

QIC: Tiller
When: 05/13/2024
Pax: 38 Special, Badlands, Band Camp, Cyclops, Double D, fishstix, Goose, Hash brown, Pusher, Tesh, Tiller, Trucker
Posted In: 1st f

WARMUP: route was discussed 3.75 miles
THE THANG: Ran down 160 to Baxter, we ran a loop in Baxter going counter clockwise. Fist stop :octagonal_sign: sign we did three man- makers with cinder blocks, every other stop :octagonal_sign: was 3 Burpees and continued to run. = 3.75 miles once finished
MARY:
ANNOUNCEMENTS: check portal for announcements
COT: Tiller had everyone talk about praise or prayer.

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Deck O’Pain

2024-05-22Leave a comment

QIC: Shield
When: 05/22/2024
Pax: Bitcoin, darkhelmet, HarryCarry, Hash brown, oldbay, Peach Stand, Senator Tressel, Shield, SugarBug, Suplex
Posted In: Ring of Fire

WARMUP: Windmills, Morrocan nightclubs, Imperial walkers and Hillbilly walkers…short mosey up to NaFo bench area.
THE THANG: Deck O’Pain
JOKERS= 10 BURPEES
HEARTS= MERKINS
DIAMONDS = SSH
CLUBS= BIG BOYS
SPADES = CDD
ONCE WE COMPLETED THE DECK WE DID A RUN WITH 10 BURPEES.
WE DID A SHORT MOSEY OVER TO THE PULLUPS BARS AND DID 5 ROUNDS OF
5 PULLUPS
5 KNEES TO CHEST
10 SQUATS
THEN RUN DOWN TO THE STOP SIGN AND BACK.

MARY: some Mary was had ending with body destroyers
ANNOUNCEMENTS: Bethel, newsletter and Murph
COT: Prayers and Praises

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Get your what upright?

2024-05-21Leave a comment

QIC: Warning Track
When: 05/16/2024
Pax: Bonsai, Cohiba, Cubbie, Cyclops, Escargot, fresh prince, Half Shell, Hash brown, JCruise, Pothole, Slow Jams, Solo, Warning Track
Posted In: 1st f

Qsource Topic: Live Right

WARMUP:
SSH x 20 (IC)
Windmill
Mosey to front of school

THE THANG:
7’s
Burpees & Lunges (each leg)
Use halfway point on loop to alternate exercise

Mosey to pull up bars
Stop for wall squat hold partner competition (loser 5 burpees)

AMRAP
5 – pull ups
10 – merkins
15 – squats
20 – LBC’s

Partner competition. One hangs from bar, one 6 inches. (loser 5 burpees)

Mosey back to wall for partner wall squats. Partner competition, balls to wall (5 burpees).

Mosey back to COT

MARY: Just in AMRAP

ANNOUNCEMENTS:
Bunch of stuff. Read your newsletter.

COT:
Yes sir

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Attacking all angles

2024-05-20Leave a comment

QIC: Badlands
When: 05/20/2024
Pax: 38 Special, Badlands, fishstix, Hash brown, Jekyll, Joe Lyons (F3 Long Duck), Maximus, Pusher, Tesh, Tiller
Posted In: Sweep The Leg

WARMUP: not necessary
THE THANG: loops at Brayden
10x merkins and squats at stop light
10x diamond merkins and monkey humpers at pool
10x wide arm merkins and sumo squats at top fo hill

MARY: ab lab for a few minutes led my Tesh

ANNOUNCEMENTS: newsletter

COT: yes

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Duda Right Thing

2024-05-10Leave a comment

QIC: Sprocket
When: 05/10/2024
Pax: Cohiba, Happy Hour, Hash brown, Joe Lyons (F3 Long Duck), slovejoyv, Sofrito, Sprocket, Tesh, Time Machine, Vuvuzela
Posted In: The Hive

WARMUP: SSH, Windmills, MNC
THE THANG:
Buy-in 100 KB Swings
Murder Bunnies across the length of the HS parking lot

50 squats with KB
Walked the length of the parking lot while doing overhead presses – rinse and repeat with 50 squats

30 Curls with KB
Shoulder rack the KB and jog to the end of the parking lot – rinse and repeat with 30 curls

30 High Pulls with KB
Passthrough lunge the length of the parking lot – rinse and repeat with 30 High Pulls

Ran out of time to cash out

Tesh found a bracelet with the #Duda Right Thing printed on it

We went over the 5 core principles of F3

MARY: 8 KB merkins in cadence with each arm
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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F3 Baseball

2024-05-08Leave a comment

QIC: Time Machine
When: 05/08/2024
Pax: Band Camp, Cakeboss, Cohiba, Hash brown, JWOW, Kaiser, oldbay, Ruby Slippers, Shield, Splinter, SugarBug, Tiller, Time Machine
Posted In: Ring of Fire

WARMUP: MNC, Windmills, Mosey of various sorts
THE THANG: F3 Baseball – Strike out 6 Merkins, All other outs 10 SSH, Walk Bear Crawl to next Base. Bases were Dips, Squats, LBC & Burpees. Wen through Texas v A’s game
ANNOUNCEMENTS: Cannoli Run coming up, Jager postponed, help needed July 4th for Bethel dinner (hamburger and hotdogs). Of course Christmas party, waiting on the sign-up genius.
COT: Students and Teachers and up coming travel.

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Loop loop-a-doop

2024-05-06Leave a comment

QIC: 38 Special
When: 05/06/2024
Pax: 38 Special, Badlands, Beaker, Bubbles, Cubbie, fishstix, Hash brown, Kermit, Slow Jams, Spectre, Straight Up, Tiller
Posted In: Sweep The Leg

Today happens to be the day before YHC’s 6 year F3 anniversary

WARMUP: It’s STL. Disclaimer and out
THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10 BBSU and 10 Merkins
MARY: Those who returned early had time for mary, those who did not, did not.
ANNOUNCEMENTS: Lots of stuff coming up
COT: Heavy reminder to not only be seen in the gloom but to see those around you.

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F3 The Fort

Tag: Hash brown

The Murph 2024

Abs, Abs and more abs

Sweep the Leg Murph(ish)

Sweep The Leg

Deck O’Pain

Get your what upright?

Attacking all angles

Duda Right Thing

F3 Baseball

Loop loop-a-doop