Great morining for a run while stopping every mile or so do some Merkins and other exercises while still getting in a little over 4 miles. Good size group and strong work!
Author: Honeymoon
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11 Guys for a 1000 post
11guys showed for a nice muggy Friday beatdown.
4 corners that all brought pain.
- Corner 1 started with 10 murkins
- Run to corner #2
- Corner 2 started 20 squats
- Run back to corner #1 to perform 10 merkins
- Repeat corner 1 & 2 as we head to corner #3
- Corner 3 started with 30 flutter kicks
- Run back to corner #2 to perform 20 squats
- Run to corner #1 to perform 10 merkins
- Repeat corner 1,2&3 as we head to corner #4
- Corner 4 started with 40 LBCs
- Run back to corner #3 to perform 30 flutter kicks
- Run back to corner #2 to perform 20 squats
- Run to corner #1 to perform 10 merkins
Continued the tour to the Murph playground to do a little pull-ups / mini 3 round Mruph.
Back to the flag for some ring of fire.
Strong work and glad to be able to lead this fine group for my 1000th post in RVA. Great group and love seeing the growth over the years. This is what it’s all about…making an impact on generations to come.
- Corner 1 started with 10 murkins
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Murph Friday
7 brave men took on the May Murph Friday!
Mossy to the main playground. – 1mile
10 rounds of the below with each round consisting of the following exercises.
- 10 pullups
- 20 Merkins
- 30 squats
After we completed the 10 rounds we headed back to the parking lot – 1 mile
COT, Name-a-rama, Number-rama
Strong work today!! Great morning with the temps in the 50’s!
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January Murph
11 brave men took on the warm Jan. Murph Friday!
Mossy to the main playground.
10 rounds of the below with each round consisting of the following exercises.
• 10 pullups
• 20 Merkins
• 30 squats
After we completed the 10 rounds we headed back to the parking lotStrong work today!! Great to see the numbers slowly growing at Twin Team.
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Celebration of DAD – MEGA Horseshoe
Great work today by all and I really appreciate this group on a day like this. 1 year ago I lost my dad from the 4year fight of cancer. Couple things I shared that I learned and appreciated about my dad was he never complained about having cancer or the pain. His attitude on life was awesome and I firmly believe those two things alone kept him with us for much longer than it could have been. 16 guys today getting after a hard WO and not 1 complained! Thank you all for your brother hood and coming out to support me.
Also huge thanks to the guys that reached out and thanks Kubota for dedicating some time at First Watch. -
Run Day
Strong 10 for the morning run as we toured the Midlothian mines. Little less than 5 miles, keep up the good work and nice seeing numbers continuing to grow!
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Little Horseshoe
Great morning with a little triple check followed up with some time on the good old Horseshoe track.
Have great day and strong work.
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June – Murph
6 for the Murph
Mossy around the school and the track for a mile to get to the main playground.
10 rounds of the below with each round consisting of the following exercises.
- 10 pullups
- 20 Merkins
- 30 squats
After we completed the 10 rounds we headed back to the parking lot. Total millage equaled 2 miles with a nice little beat-down in the middle.
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Murph
11 for the Murph
Mossy around the school and the track for a mile to get to the main playground.
10 rounds of the below with each round consisting of the following exercises.
- 10 pullups
- 20 Merkins
- 30 squats
After we completed the 10 rounds we headed back to the parking lot with several adding the hard way and a couple taking the normal route. Twin team hard way is no joke!! Total millage equaled 2 miles with a nice little beat-down in the middle.
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New Market Run Day
2 paxs headed out early and got 4 miles on a nice morining!