11 strong for the Murph
Mossy to the main playground.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot
COT, Name-a-rama, Number-rama
Great work today and I hope everyone enjoyed the Christmas tree smell as much as I did! If that doesn’t get you ready for Dec. than nothing will!
8 strong today to take on Murph Friday
Mossy to the main playground.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot
COT, Name-a-rama, Number-rama
Awesome job today and it was great to see 8 strong along with bringing Murph back! Keep digging on those pull ups as they smoked me today!
2 lonely guys showed up for a hot potato Q.
Mossy around the school for wram up activities.
Light pole challenge
Mossy to track for some activities and 4 – corners
Overall some strong work and great to have a visitor from far!
Sorry so short, work is really busy!!!
4 men today as we took on one of the last humid days before cool down approaches.
Mossy to the track for a little warm up
15 SSL
20 Imperial Walkers
Mossy around track for a lap stopping 2 times to knock out some bleacher work with dips, incline and decline pushups.
To the grass football field for the show:
Q called for the beast:
Round 1 – Merkins
Round 2 – Mountain climbers
Round 3 – Squats
Round 4 – Monkey Humpers
Round 5 – Carolina dry docks
Round 6 – Burpee
Back to a mossy as we explored the AO finding a new trail thru the woods that had plenty of cob webs!! Also lost bag phone in the woods, sorry man glad you paved your on path.
Strong work always good to Q and see new PAX continuing to come out!
2 lonely wolfs met in the cold today for a hot potato Q.
Started and ended with several runs/mossy around the school as I found out that Wilson loves running!
In the middle of running we did the normal exercises to kill time and push the lonely 2 wolfs. Most creative goes to Wilson for pick neck bench pushups as they hurt!
COT, Name-a-rama, Number-rama
Always good to lead even when you don’t sign up! Let’s bring on this warm weather and get these numbers back up across all AOs.
Rosco you were missed as Wilson defiantly was there this time!
7 brave men barred the cold to take on Murph Friday including 1 FNG!
Mossy to the main playground.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot
COT, Name-a-rama, Number-rama
Awesome to have a new FNG (Bullseye) this AM as we crushed the cold weather Murph and what better way to break him in! Good work by all as I am seeing several guys getting more and more of the lovely pullups…..keep pushing. Always a pleasure to lead a fine group of men, thanks!
Only 2 today for OTBs as we we headed out to beat the rain as Rosie enjoys sunny vacation! Total distance was a good solid 5 miles as we ran the mine course backwards making the last climb out of the neighborhood a fun steep exit. Always great to get the Sunday run in and we need to get more runners out as the CSAUP is approaching!
4 brave men barred the cold to take on Murph Friday!
Mossy to the main playground.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot
COT, Name-a-rama, Number-rama
Strong work by all and we killed it in regards to time so we did a couple mins of mary. Also nice job to Rosie to get 3 miles in before the Murph. Marmaduke great to see you crushing the 2 mile run portion…..looks like you’re a step closer to BRR.
5 brave men barred the cold to take on Murph Friday!
Mossy to the main playground via tack for a total of a mile.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot via track to get a total of a mile.
COT, Name-a-rama, Number-rama
Strong work by all and it was nice to have a visitor from the mother ship “Guinness” who crushed the Murph with a solid respect! Keep up the good work and have a great finish to the year as we are gearing up for 12 more Murphs in 2018……who will concur all 12 in 2018?
Also noted that Guinness was sad to not see Wilson as he found several “different” reasons to not post in the AM…..
8 men for a morning full of shooting stars and a HOT potato WO.
Started with 5 burpees and ended with 5 burpees as we passed along the Q from Honeymoon – Marmaduke – Mr. Roper – Rosco
Hats off to Upchuck for completing the fill AO cycle for a full round of Richmond
Also great to see Phonics make the trip over!