Turd Burglar

WARMUP: Windmill, IW, HW, MNC
THE THANG:
4 quarter-mile laps around the parking lot for a total of 1 mile. Stopped every quarter of a lap and did 10 reps of one exercise Burpees, Squats, Merkins, Big Boys x 4 for a total of 40 of each throughout the mile.

Partner Dora
Timer: One pax runs ~ 300 yards while the other pax does reps of an exercise.

50 – Step Up Burpees
100 – Squats
100 – Merkins
100 – SSH
100 – Plank Jacks
100 – LBCs
100 – Derkins
MARY: Flutter Kicks , Freddie Mercury,
ANNOUNCEMENTS: Batman said read your Newsletter
COT: Closed us out in prayer.

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CVS?

WARMUP: SSH, cherry picker, imperial walkers, hillbilly walkers. (Or vice versa) , arm circles forward and backward
THE THANG: mosey over to Walgreens
10 burpees one corner, bear crawl to next corner
20 hello dolly’s, lieutenant dans to next corner
30 CDD, bear crawl
40 flutters, lieutenant dans
Repeat once
Mosey over near COT
Four corners
1 burpee in center
5 squats
5 merkins
5 Bobby Hurley
5 flying squirrels
2 burpees
10 squats
10 merkins
10 Bobby Hurley
10 flying squirrels
3 burpees
15 squats
15 merkins
15 Bobby Hurley
15 flying squirrel
MARY: she was present
ANNOUNCEMENTS: a lot of
COT:

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Murphish

WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

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“Rain or Shine: Conquer the Workout Grind!”

Pulled up and it was raining, but that didn’t deter the PAX from posting!

Warm-up:
– Chain Breakers
– Imperial Walkers
– Windmills

Mosey: Under the breezeway to keep the PAX nice and dry.

The Thing:

1st Round:
1. 10 Dips
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes
– On the way back: 5 Kraken Burpees at the middle cone.

2nd Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey straight to the middle cone:
– Bear crawl to the cone on the track and back.
– 15 Narrow Squats (feet together)
– 20 Dying Cockroaches
– On the way back: 5 Kraken Burpees at the middle cone.

3rd Round:
1. 10 Dips at the bench
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the cone to the left:
– Run to the dock: 5 Muscle Ups (knee destroyer)
– 15 Carolina Dry Docks
– 10 Lt. Dan’s
– On the way back: 5 Kraken Burpees at the middle cone.

Made these pax get out and get on there six in the parking lot to get wet we did LBC’s and Superman to pull the ripcord. So much for staying dry.

4th Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes

Time was up, so we ran back to COT.

Announcements, Prayers, and Praises:

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The Murph 2024

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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To the Fort and Back

WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:

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It really did happen

SSH, WMs, Ethnic Night Clubs, produce pickers, ground work, 50 KB swing buy in. 3burpee partner chase. Hypotenuse 10 step waiter carry 4 squat traverse. Balls to flat surface. Ppl chair kb traverse. Rotating board work.

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Abs, Abs and more abs

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

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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