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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Post Murph cool down

2024-05-29Leave a comment

QIC: SouptoNuts
When: 05/29/2024
Pax: Badlands, Beaker, Cohiba, Cubbie, fresh prince, Grout, JWOW, Kaiser, Kermit, Matador, oldbay, Poppins, Rainmaker, Sawdust, Slash, SouptoNuts, Spectre, Tiller
Posted In: Block Party

Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT

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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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Closing out the week in good form

2024-05-21Leave a comment

QIC: Cyclops
When: 05/17/2024
Pax: Cyclops, darkhelmet, HarryCarry, JWOW, Kermit, Mainframe, Mark Nestel, Shield, SugarBug, Tiller, Trucker
Posted In: Varsity

WARMUP: windmills to start and various exercises in cadence while a few pax rolled in hot.
THE THANG: mosey to the sugar creek elementary school back lot for rounds of 5’s 17’s and 23’s

Set 1 – 5 rounds – 5 burpees, 17 merkins and 23 squats with bear crawling in between stations.

Dark Helmet used the pink Port a John. Other details unknown.

Set 2 – 5 rounds – 5 squats, 17 lunges and 23 side straddle hops with crawl bearing between stations.

Observation – Harry Caray is getting faster as he ages.

Mosey to pull up bars for 7’s and Cindy’s- Pull ups and cinder block curls. Flutters with the block held high to finish.

Return cinder blocks to the pile then 5 burpees OYO before a slowsy to COT.

MARY: a minute’s worth of abs plus one body destroyer brought us to 0600.

ANNOUNCEMENTS: You bet

COT: 5th core principle with emphasis on our concentrica – namely shorties.

Thanks, Harry Caray for the call! :eye:

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Why do you F3?

2024-05-21Leave a comment

QIC: Esso
When: 05/21/2024
Pax: Band Camp, Cyclops, darkhelmet, Esso, Grout, Happy Hour, Maximus, Peabody, Rainmaker, Shady, Slash, Spider-Man, Tiller
Posted In: Block Party

WARMUP: 25 SSH IC
THE THANG:
– Playset at WEP: Partner AMRAP, 3 sets of swing crunches and laps
– Pike Eng circle entrance: Partner AMRAP Decline merks, partner runs lap, 4 sets
– Grass hill: Partner AMRAP, 5 hill sprints, partner does Low Slow Squats
– Top Lot: Partner AMRAP, heals to heaven, run the hill

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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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The Work

2024-05-17Leave a comment

QIC: Sprocket
When: 05/15/2024
Pax: Anchorman, Bitcoin, Cakeboss, darkhelmet, HarryCarry, Headspin, JWOW, oldbay, Peach Stand, Shield, Sofrito, Sprocket, SugarBug, Tiller, Wegmans
Posted In: Ring of Fire

WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile

Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES

20 BLOCK SWINGS
8 BURPEES

16 BLOCK SWINGS
6 BURPEES

14 BLOCK SWINGS
4 BURPEES

12 BLOCK SWINGS
2 BURPEES

10 BLOCK SWINGS
1 BURPEES

RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM

3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Zip a dee do dah

2024-05-14Leave a comment

QIC: Dojo
When: 05/14/2024
Pax: Dojo, Jekyll, Tiller
Posted In: Dawn Patrol

WARMUP: Suggested Da Zippa and off we went.
THE THANG: Jekyll and YHC trenched out on a Ruck of the Zipper route. Tiller headed out on a run. The rain kept increasing its pour as we went on.
MARY: N/A
ANNOUNCEMENTS: Cannoli Run! GET TO DAWN PATROL!
COT: Of course.

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Withers Quadzilla & Print Shop Obstacle Course

2024-05-14Leave a comment

QIC: Sasquatch
When: 05/14/2024
Pax: Beaker, Cohiba, Kaiser, Olaf, Rainmaker, Sasquatch, SouptoNuts, Spectre, Tiller
Posted In: Block Party

WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen

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Electric Zipper

2024-05-09Leave a comment

QIC: 38 Special
When: 05/09/2024
Pax: 38 Special, Funhouse, Tiller
Posted In: Minnow Pond

WARMUP: Explained the route
THE THANG: Run to Hardees together. Then run to the end of Spring Street. Take a right and work your way back. Every time you cross Spring, 5 burpees. Simple, elegant.
MARY:
ANNOUNCEMENTS: Lots of things coming up. Get after it
COT: Talked about the F3 lexicon, got thankful for the day.

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F3 The Fort

Tag: Tiller

The Murph 2024

Post Murph cool down

Sweep The Leg

Closing out the week in good form

Why do you F3?

Attacking all angles

The Work

Zip a dee do dah

Withers Quadzilla & Print Shop Obstacle Course

Electric Zipper