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!
8 Davillians including one FNG, arrived for this months edition of the Kettlebell Murph
This is how it went down:
1 mile run (well about 3/4 mile) – Loop around the school, through the bus loop, and around the parking lot two times
50 (single count) Merkins Rows (To celebrate YHC’s 50th Q this year)
10 Rounds of the following:
1 mile run to finish (this didn’t happen)
It always seems the reason why the PAX never finishes the Murph is the fact the mumble chatter is non stop. This week was another example of this is.
It all got started with Mudface (prior to the workout) complaining about the rock Rounders gave him during the convergence on Monday. Oh look who just pulled up, Rounders! Rounders denies this fact.
YHC knew he would hear complaining about the Merkin Rows from the PAX and off course Mudface lead the charge with that. On the subject of Mudface he became a very proud Dad today witnessing Chewy doing thing he be waiting on: Good form and making fun of No Idea.
Rounders decided to take it easy and not bring his 50 lbs kettlebell today. Good we didn’t need another bloody nose today
Welcome to Mayhem. He both a pastor and an Allstate agent. He was not originally named Mayhem. Rounders thought he said his name was “J-Wow” during the COT and No Idea mentioned there is a Rock in their commercials so J-Rock became the name. After thinking it over YHC decided that Mayhem would be better since those commericals are better well known.
7 Strong attacked WDOG this morning in the gloom hoping to get it all out and start the day off right!
Here’s what happened:
THE MURPH:
One mile run down to Pumphouse Rd and around and up to the Rusty Cage.
100 Pull-Ups
200 Merkins
300 Squats
10 rounds of 10/20/30 each
Modify pull-ups and/or get a partner boost if needed.
One mile run back the same way we came.
5MOM:
Flutter Kicks
LBC’s
Cross Leg Lifts
Spell out “NEVER GIVE UP” with you feet
COT:
Numberama, Namearama, and YHC took us out.
Announcements:
HDHH/Roller Coaster Run this evening. Meet a KUBA KUBA DOS at 5:30pm. Runs a couple of hills and then insert calories back into body. Bring a change of clothes.
PuppyPile is August 25th immediately following DogPile
Ghost Flag will be up for grabs at DogPile this Saturday
NMS:
Great work this morning by all!! Only one that was dragging was YHC on the run back. YHC missed the Murph that Circle K did a few months back, so YHC wanted to get one in before it got too dark at the Rusty Cage. Headlamp was still needed for the first mile run, then the light began to peak through. The Gloom is getting gloomier these days! Lots of grunts and groans during pull-ups which is a good thing. It means you are working hard. If everyone was quiet, then would you really be working out hard? Just think, the actual real Murph is to completed with a 20 lb. pack on your back and without breaking the exercises up into rounds. He did the 100 pull-ups straight through then all the merkins then all the squats. Who’s Q’ing that one? BOOM!
Have a great day all and see you this evening for Roller Coaster/HDHH!
Kubota
keep posting!
6 regulars, 2 summer tourists and one FNG answered the call for the MANNdate Murph
Run 2 laps from the parking lot around the bus loop and back, walk 2 laps around the parking lot while performing slingshots
100 High pulls
200 lawn mowers
300 snatches
repeat the walks and runs if finished
Mosey to SF for Boat/Canoe
Numberama
Namearama
Announcements
Pre-blast for Labor Day Convergence coming out soon
Ghost Flag should be making an appearance soon as well
Spit took us out
NMS
YHC really liked the walking slingshots that Spit introduced last week and after the customary several minutes of thought they were worked into today’s Murph. It was good having Kubota and Rosie with us this morning as they continue on their Summer Tour.
About halfway through, No Idea and YHC lost count of the number of rounds that they had done. They then started talking trash to Helix in an attempt to make him lose count as well. Not sure if it worked or not but it was fun to try.
The main topic of conversation this morning revolved around injuries that were odd for the activity being performed. Like breaking your arm swimming. The someone said “if your are gonna get hurt it should be cool, like being hit with a thrown wrench”, and that is how Patches got his name. Needless to say the Dodgeball quotes were flying.
Strong work was done by all. Thanks for letting me lead
10 Warriors of the Bell arrived at Washington-Henry ES for the June edition of The Kettle Bell Murph.
This is how it went down:
1 mile run down (1/2 mile down Academy Dr and back)
10 Rounds of the following:
1 mile run around the ES Campus (or as most as you come complete before 6:15)
YHC arrived a little before 8:24 already to find Hutton and Carpenter in the parking. Glad to have Hutton join us this morning. Good luck on the rest of your summer tour. Once the rest of the PAX had arrived instruction was given on the running portion of the The Murph. YHC put on his headlamp to lead the PAX while Mudface made sure YHC knew that would have been helpful last time. (YHC lead the Murph 3 months ago when it was still dark at 5:30)
After the run the PAX got to work on the 10 rounds. Mudface asked the question do these count for the June challenge? Of course!
Welcome to Vila! This is Pick 2’s father visiting from Bristol, VA. Vila is pastor as well that spends his free time renovating his house. Who hasn’t enjoy a Bob Vila show in the last 20 years?
A PAX of three made it out to the 70 and sunny spring morning to test themselves against the MANNdate Murph for April
The Murph
Run a mile
100 Sit and Press
200 Lawnmowers
300 Goblet squats
Run a mile
Mosey to the Flag
Merkin Ring of Fire
PAX hold plank
while one member does 10 merkins
go around the circle until all have done merkins
Numberama
Namarama
Chewy took us out
NMS
The PAX attacked the workout this morning and strong work was put in by all. Mumblechatter was at a minimum, most of it coming from YHC and Spit. Chewy was working too hard to get brought into boring adult conversations.
There are PAX out there that have not been to the gloom in some time and some men that are not aware that they should be in the PAX. We need to EH and re-EH. Lets get those numbers up
As always it was an honor to lead.
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!
6 heard the call for Murph Wednesday and still decided to show up. This was YHC first Murph KB Q so of course thing would be a little different.
This how it went down:
1 mile run up and down Mann Drive
5 Rounds of the following:
5 Rounds of the following
1 mile victory lap
Numerama, Namerama, Announcements, YHC took us out
Mudface put up the challenge for someone else to lead the MANNDate Murph a while back. When YHC was looking over the March dates and noticed the Q was empty, well CHALLENGE ACCEPTED!!
YHC announced this Murph was be a little different than Mudface’s traditional sets. This seemed to confuse the PAX (mainly No Idea). YHC witness several times the PAX doing the wrong exercises. Simple is better with group of men.
Glad to have Alter Boy up from SC this morning. YHC had a great mumble chatter with him regarding insurance (since the both of them are in the business). The rest of the PAX didn’t seem as interested including Mudface who moved to the other side away from Alter Boy and YHC.
Alter Boy also shared some stories about how F3 Lexington does things. Always great to learn some of the differences and similarities of F3 throughout the nation.
This Murph was challenging as non of the PAX were able to completed the last mile (or even start it).
Graduation Walk – Spit got a big boy bell
Hallelujah carry around the parking lot
The Murph
One Mile run
100 sit and press
200 Clean and press
300 Figure 8s
one mile run
Numberama
Namearama
Announcments
Healing Place 10k Training – See the preblast and Honeydo’s sign up sheet.
Someone needs to step up to Breaking Bread this month
Emoji took us out
NMS
YHC was running late this morning, and in his hurry to get to the AO glove-less. Fortunately Emoji is still operating his black market glove stand from the trunk of his car. The color of the gloves lead to several Michael Jackson comments, which the PAX immediately let go of and did not bring back up at every chance they could.
Emoji and Spit crushed this workout. It was good to see Spit graduate to a higher weight. YHC will not name any names, but a few of the others could do to move up.
As always it was an honor to lead you men
See you in the Gloom