As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, and 300 air squats. The workout concludes with another 1-mile run. Athletes may partition the pull-ups, push-ups, and air squats as needed.
Señor Frog and Shiver (3XFNG) ended the work week with the legendary Murph.
Everyone else decided to do Yacht Rock-Bo.
Four men second guessed the decision not to Fart Sack on this rainy morning, but showed up anyway due to FOMO. It was wet and soggy the whole time, but all involved had a 70 & sunny disposition. Handshake was with us in spirit.
Mosey to Toll Booth parking lot for some introductions and disclaimers.
COP warm up: SSH, DQ, DMH, Wilson, Fudd, HRM, WW2.
Mosey across James River and back with a few squats at each light pole.
Mosey to Pump House Park with a few squats and LBC’s along the way.
Mosey around Pump House Park with a few squats along the way.
*We tried to Mosey a partner water pipe loop, but Up Chuck seemed a little scared of the puddles so I deemed it appropriate to adapt & modify to accommodate his special needs.
Mosey around park, back to flag, with a few squats and LBC’s along the way.
120 seconds of squat Mary until time was called.
Announcements: Pickle Ball on Mondays. See Oyster for details.
Prayer Requests: UpChucks friend CC passed away.
Snuff took us out with a very inspiring prayer.
Lesson of the day:
The Victorian Gothic treasure that is the Pump House is located in the Byrd Park District, west of the Arthur Ashe Boulevard Bridge on the Kanawha Canal. It was designed and constructed in the 1880s under the leadership of the great Richmond city engineer Col. Wilfred Emory Cutshaw. A description of its original functions from the National Park Service: A municipal industrial building whose purpose was to house the Richmond city waterworks. The building, which served as the city’s waterworks from 1883 until 1924, is conveniently situated to draw water from the James River and Kanawha Canal as well as its own smaller canal. The facility pumped water uphill from the canals to the Byrd Park Reservoir, the city’s main water supply. Far from being entirely simply utilitarian, however, the pump house was also a popular gathering place in the late 19th and early 20th centuries. A dramatic feature of the Pump House is the old open-air dance floor — an open space with a balcony above the pump room on the top floor of the building. The future plan for the Pump House is that it will one day make a grand return as the new home for the park system visitor’s center or a James River museum. It may also be a learning center, host weddings, parties, meetings, events and the batteau rides on the Kanawha Canal could again be a feature.
Eleven young men & a Cat made the journey to Trinity United Methodist Church this morning for some self reflection. Well….. Bodos seemed more interested in scoping out the competition.
Finding no souls to save we went to work.
We partnered up and the timer ran counter clockwise around the playground while his partner did WW2 x2, Scissor Kicks x2, Scrunchie Frog x2, APD x2.
We slow moseyed to front of Trinity and took a moment to admire the cat.
Señor Frog considered taking him home than thought better of it.
We did 11’s instead.
Dips with Bear Crawls. X11
We Moseyed around to back of church to find our spot on the wall.
Donkey Kicks x20, Toe Taps x20, Balls to the wall with Pig Skin counting in some foreign tongue. Not sure what he counted to, but seemed long enough.
Moseyed back to our vehicles while stoping to do 75 squats & 25 Monkey Humpers along the way.
We ended our time together with a Mary of Burpees that was expertly explained by YHC. Some of the Pax had trouble with the clear and precise instructions so we ended with LBC’s instead.
Prayer request for Up Chuck.
Dinner this Friday.
Bodos inspired us all with a few Godly words of wisdom.
Six regulars started the morning with clean hearts and good intentions.
Four Men + Two Walkers.
Mosey counter clock wise around the school to black top for a warm up.
SSH, DMH,Don Quixote,Arm Circles, and some other stuff…..
Mosey across neighborhood to front of church for some partner core exercises.
Partner runs the loop as timer.
WW2, Scissor Kicks, LBC, Pickle Pounders, ABD,
X2
Mosey counter clock wise around church to bench tables.
Step Ups & Dips
X100
Mosey back to black top area stopping for some deep squats.
25+25
“Fast Mosey” back to school parking lot for COT.
No Announcements this morning.
Prayer Request- Upchuck asked us to keep Lock Jaw in our thoughts and prayers.
Señor Frog took us out.
0430 BROGA- In Anglo-Saxon Baby Names the meaning of the name Broga is: Terror. Last Call, Bacon Bits, Kuboto, Lock Jaw, Señor Frog, EF Hutton, Honey Do. Last Call’s BROGA instructions would make lots of Yogi’s envious I’m sure..
Well one or two maybe….
0500- Eight Leaders worked on their pollen tolerances in an effort to better themselves in being leaders of men.
Starting in the parking lot we counted off with a task of remembering his or her number. 1- Burpee.
Mosey around the church paying respect to each speed bump.
COP Introductions & warm up in front of church. Each man that remembered his number was given the opportunity to lead a warm up exercise.
Mosey around church, paying attention to speed bumps, to back parking lot for some four corner fun & instruction in leadership.
Each man with a number was given the opportunity to lead the PAX in an evolution around the four corners with an exercise of his choosing.
Mosey around the church for 5- burpees at front of church.
Mosey to parking lot for some would be marry APD’s.
Prayer Request- Ronnie’s long time friend (Robert McCormick) age 32 from Baltimore Maryland left to meet our God around the time of the bridge collapse.
Let’s keep Robert in our thoughts and prayers. He sounded like a very remarkable man.
No announcements at this time.
Señor Frog took us out in a group acknowledgment of thankfulness.
Hutton seemed very thankful this morning….
Six resilient leaders braved the morning’s gloom, gazing up at the partially veiled crescent moon.
We convened in the parking lot for a single burpee.
Then, we strolled to the tennis courts for introductions and a round of COP (Circle of Pain). Our routine included SSH (Side Straddle Hops), Don Quixote, Imperial Walkers, Ukrainian Soldiers, Fud, Wilson, Merkins, HRMs, and LBCs (Little Baby Crunches).
Next, we ambled to the trees lining the sidewalk to keep Oyster dry and content.
At each tree, we performed 10 deep squats, one merkin, and LBCs.
Returning to the parking lot, we formed a circle for a session of Mary (core exercises).
Announcements: Fergie will lead Dog Pile this Saturday. Let’s show our support.
Despite Hand Shake’s absence for a beach holiday, his family remains in our thoughts and prayers.
In a moment of gratitude, YHC (Your Humble Correspondent) expressed appreciation for the brotherhood of F3, acknowledging the dedication of each member striving for daily improvement, rain or shine. Despite playful banter about avoiding puddles, the Pax (group of participants) appeared to thoroughly enjoy the morning’s activities.
Señor Frog.
14 F3 Brother’s, Friends and Co-Workers gathered this morning to support me on surviving my 1st year of F3. I could not have done it, or really stuck with it, without ALL of your support.
I would like to give Swirly and Handshake a big Thank You for their constant encouragement, badgering and mentorship. This has made all the difference. I often wake up feeling sore and beat down not caring one bit about going to a work out, but then I think of the privilege of getting to hang out with all of you high level F3 brothers running around mumbling in the dark cold gloom wet and cold acting like kids again and I say to myself. Hell Yea I’m going.
This is somewhat probably what went down this morning.
1 Burpee to get everyone’s attention.
Mosey around bus loop to right back corner of school for COP. SSH, Imperial Walkers, Dead Man Hang, Don Quixote, Merkin, HRM, LBC.
Mosey to back soccer field for 4-Corners. 15 Merkins, 20 Merkins, 25 LBC, 30 Squats. Round 2. 4-Corners. 20 Merkins, 25 Merkins, 30 LBC, 40 Squats.
Mosey to soccer goal. Line up for some wind sprints to other soccer goal. Recover with 50 Squats. X4.
Mosey to back jungle gym for 8X4 Partner pull ups.
Mosey to school for a triple check. Muhammad Ali Wall Sits & Dips while timer runs to jungle gym for 1 pull up.
Mosey around entire soccer field to side of school fenced in area. Line up near school for some bear crawls. Bear crawl to fence for 20 merkins then run back. Bear crawl to fence for 30 LBC then run back. Bear crawl to fence for 30 deep squats then run back.
Four Corners of concrete. 20 merkins, 30 LBC, 40 Spuats, 50 WW2.
Mosey to flag for COT.
No Prayer Requests.
(1) Announcement. 5PM Pickle Ball with Oyster.
Seńor Frog closed us out with a somewhat lengthy inspiring prayer.
9 Young men beat the sun up this morning to explore some newish territory and get in some steps. It was mildly warm out with some stars and satellites to watch over the pax.
Here is what YHC somewhat remembers…
1- Burpee then a mumbling kettle bell toting pax moseyed to the stadium parking lot for some quick introductions and disclaimers. COP- SSH, Don-Quixotes, Dead man hang, Ukrainian Solders, Fudd, Wilson, HRM, WW2, LBC, Scissor.
4-Corners in stadium parking lot. *Watch out for all the cars. Not sure what they were doing up so early. 10-Curl, 10-Squat, 10-Overhead, 10-Benchpress.
Mosey to Admin front parking lot for a Triple Check. Timer ran around the parking lot island while we did Squats & Curls.
Mosey to front bus loop. 20-Curb Dips + 20 Merkins. X3…
Mosey to front left corner of school stopping at every single tree on left side for (2) Kettle Bell exercises. YHC should have counted the trees first. A lot of trees to admire.
Found the wall for 10-head, knees and toes, air punch’s & donkey kicks.
Mosey back to the flag while doing (2) more deep kettle squats at every overhang pole.
Mosey back to the flag for a COT. Attila took us out with a super inspiring prayer. No Prayer requests and only one announcement. Come visit Senor Frog Monday at HoeDown for his 1 year Q.
Six committed PAX members posted in the cold this morning looking for Handshake…
We started with a brisk mosey to the back of school pavement for an all contributing round of COP that went something like this. SSH, DON-Q, Imperial Walkers, Helicopters, LBC, Merkins.
4-Corners at same location was 12 Merkins, 12 WW2’s, 6 Burpee’s, with a bear crawl to 4th and final corner.
Mosey to Elementary School for a Triple Check in the parking lot. LBC, HR-Merkins, Runner as the timer.
Mosey to the back play ground for another Triple Check of 5 pull ups, 5 WW2’s and 5 Deep squats.
Mosey back to middle school for 3 squats at every pole of the over hang.
Mosey to front of middle school picnic tables for 20 Dips, 10/10 Steps Ups, 8 declined merkins.
Short Mosey back to Flag for announcements by PigSkin about Fire House Subs and an awesome closing prayer from Atilla.
11 would-be winter warriors beat the sun to witness the frozen landscape of heart break this morning. A humbling experience of Faith, Fitness and Fellowship at its best. We were reminded of how blessed each and every one of us are to have the physical and mental fortitude to brave the elements together.
I’m glad I had my winter shorts on!
1/4 mile mosey around the ice track for a frozen COP at the 50.
Dead Man hang
Don Quixote
Ukrainian Soldiers
Copper Head Squats
Merkins
LBC’s
Scissor Kicks
Mosey to the pull up bars for a 3 round Merkin/wall crawl with 15 pull ups each.
*Pig Skin lost his grip on the Icy bar and went down, but was back up in a flash.
I want to be like that guy when I grow up!
Mosey to the front of school to picnic tables for a triple check.
20 Dips, 20 Merkins, 10/10 on each leg squats.
Mosey to right side of school for another triple check.
Head, Knees and toes.
WW2
Timer to run to end of over hang walkway.
Mosey entire length of walkway in a bear crawl.
Mosey back with walking squats.
Final Mosey back to the parking lot with a quick admiring appreciation of the fire house Christmas lights.
Final circle of Merkin for the remaining few minutes until time was called.
No Prayer Requests at this time.
Pig Skins announcement was to invite us all to Fire House Subs for lunch.
The Hand Shake did us the honor of closing in a very inspiring prayer.