Tag: Time Machine

Murph Monday — 22JUN2026

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14 on the EASTSIDE got Murph all over them at The Badger of Fire…

QIC: YHC

Pax: @U090MEQJQBW , @U5DKASDQU , @U19FA0Q8Z , @U5DLC6D7X , @U01E9QD5QQK , @U05K5D10AG6 , @UN6PTD007 , @U0106CCEJ6L , @U08N6B7B3EF , @U01JUGK82TY , Eggo , @U014K6EAUFM , @U087NCUTMPT

The Thang: The Murph… cuz it’s Monday…

NMM: If sweat was dollar bills, @U014K6EAUFM could stop stripping. @U090MEQJQBW admitted that the only part he liked was the mile runs, but relented that doing a pull-up or pushup now and again probably wouldn't kill him or his T-Count. Strange how he looked straight at @U5DKASDQU when he said that, but hey… I’m not here to judge. We just about have @U05K5D10AG6 convinced to activate the FSD on his Tesla so he can nap on the way home from these things. @U08N6B7B3EF came back to the gloom with his terrible foot, and he was swinging (a kettlebell) like the Baxter King of Pineapples instead of running. I tried to get the name-o-rama done OYO, but I couldn't get anyone's age right. @U0106CCEJ6L wants me to get a job at Carowinds so he can come win giant stuffed animals due to my inability to guess ages or weights (which will be my trick for next week).

All in all, a fabulous morning. It's good to choose the harder way. It's usually the right answer.

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Zombified Q @ ROF

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Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater Than CSAUP overnight ruck event. That is what pushed me past the selfishness of wanting to choose comfort over commitment, brotherhood. If I could endure that event with no sleep, then I can Q a 45min workout on 3 1/2 hours of sleep! I'm grateful to be surrounded by men who push me to be greater than! Feet hit the floor, water splashed on the face, a little caffeine and it was GO time!

WARMUP: Usual suspects

THE THANG:
Moseyed to the benches on the side entrance of NAFO, Asked PAX to find a spot on a bench.
#1 – 2 exercises: Step Ups & BulgarianSplitSquats
15 reps each leg of both exercises
10 reps each leg of both exercises
5 reps each leg of both exercises

Upon completion asked PAX to partner up for some Time Under Tension
Partner#1 holds Al Gore while Partner#2 completes 10 jump squats. FlapJack until you complete an accumulative rep count of 100 jump squats. Legs were burning by this point.

Moseyed to the pullup bars while picking up a Cindy along the way.
#2 – 2 Exercises: Pullups & ManMakers
Perform both exercises in the following sequence:
1 pull-up, 2 manmakers, 3 pullups, 4 manmakers, etc…
Continue till you reach the count of 10 and then reverse
count back down to 1. Will add up to 50 reps of each
exercise. PAX who finished 1st ended the pain for the
rest of the suffering souls.

Walked over to the hill with Cindy for a little Quadzilla w/ some core work.
#3 – This was done OYO. Run down the hill to the stop sign,
NUR back up to the top of the hill. Grab Cindy and
complete 15 BBSw/Cindy. Rinse&Repeat. We managed
to get in the minimum requirement of 4 rounds to quality
as a Quadzilla routine.

Took Cindy back home and moseyed to COT.

MARY: No Time Left On The Clock

ANNOUNCEMENTS: Read your NL

COT: STK!!!

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My AO (and region) VQ

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings
THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15.

Thang 2) moseyed into the parking lot where we did 10 jump squats and lunge walked one set of parking lines. Then did 9 jump squats and lunge walked 2 parking lines. Repeat till 1 jump squat and 9 lines were completed.

Thang 3) same as thang 2 but with burpees and bear crawls.

Thang 4) similar to above but with different increments: SSH in sets of 20, 15, 10, and 5 with side shuffles up and down the parking lot in between.
MARY: Big boys, flutter kicks, scissor kicks
ANNOUNCEMENTS:
COT: Expressed my appreciation to all the pax who have welcomed me to the region. Much appreciated!!

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Drop the Hammer

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WARMUP: yea. That’s important
THE THANG: pearls on a string to make our way to the FCMS track and field

Fast lap but in
Bear crawl to the 10
10 merkins
Crawl Bear back
Burpees in cadence for the 6
Bear crawl to the 20
10 merkins at the 10
20 squats
Crawl bear back
Burpees for the 6

Continued in the same fashion
10 merkins
20 squats
30 mountain climbers
40 lunges
50 SSH

FNG led us back

MARY: flutters
ANNOUNCEMENTS: Newsletter
COT: Welcome FNG: Fuel Leak

Tried to get a black diamond vibe, but also stay FNG friendly to keep the PAX together. Hard to tell if I was successful or not, but we kept going until guys quit and then I reminded them of 3S2T. Gotta get pretty far before you can even work on stamina

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Cornered by 7’s

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WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things.
THE THANG: We moseyed over to another lot and got to it

Each round was the same exercise in each corner as listed below.
Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Lunges (R + L = 1)

MARY: we had a little time for Mary.
ANNOUNCEMENTS were made and we ended with a prayer.
COT:

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The Journey of Getting Better

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Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke 💨 Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.

The Journey of Getting Better

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Deck of (moderate) pain

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WARMUP: Mosey .5 miles around the cinema to the main entrance. 10 SSH / Forward Fold / Runners Lunge / Worlds Greatest Stretch / Hold down plank for a Band Camp 10 (30) seconds.
THE THANG: Deck of pain, quantity matches the card #, Aces are wild (abs)
Heart – Merkin, Ace – Plank
Spade – Squat, Ace – Wall Sit
Diamond – Dip, Ace – Tricep plank on 6
Club – BBS, Ace – V-Ups
Joker #1 – 50 side lunges
Joker #2 – Side plank hip dips
PAX Choose cards going around the circle.

MARY: Tricep Plank on 6
ANNOUNCEMENTS: Bethel, Hog & Coyote, Fathers Day Event
COT: Yes

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