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.
Ten SOJ titans rolled out of the fartsack to see if the McRib was still on the menu at Twin Team. According to the cleaning lady at Bettie Weaver Elementary, here’s what went down.
Warm o rama – Mosey from parking lot of BW to cul de sac at bottom of Twin Team
Mosey to 13609 Twin Team Ln
The Thang
Mary
Burpee shuffle
Numberama, namorama,
NMS
We came, we saw and we absolutely conquered Twin Team Hill this morning. I have done quite a few workouts on that hill, but never had done a Love Hill until this morning. It was about as fun as expected, and thankfully no spilling of merlot occurred.
Today marked the official anniversary of my very first workout, which was 6/21/16. I have taken a hiatus or two, when life got busy and stressful. In hindsight, I regret taking those breaks and not realizing how important it is to get up and do something hard to start each day. Also, it is important to lean on fellow F3 brothers when time gets hard and use the time together, in the gloom, to get through it.
Thanks to those that indulged my antics this morning. It was a pleasure and honor to lead.
Leave no man behind…Leave no man where you found them.
Announcements:
Prayer Requests
YHC Took us out
Til next time…
McRib
A studly mix of SOJ and Westhoe PAX checked another box on the summer tour at TwinTeam this morning. YHC had never experienced the renowned hill that gave the AO its namesake, and we certainly got our money’s worth today.
WARMARAMA
COP #1 – Quad Check
Indigenous people run across Robious to the bottom of Twin Team Lane. PAX in back does one burpee before taking the lead.
COP #2 – Pass the Crabs
COP #3 – Bernie Twins
Mosey back down Twin Team to recover and then indigenous people run as before headed back across Robious to the flag.
Numbers/Names/Announcements/Prayer Requests
A trio of F3’s finest fellows found the fields of Chesterfield’s finest high school AO to get after it this morning. Conditions were ideal for as was the conversation throughout the beatdown. According to the county landscaping crew, here is how things went down.
Quick Mosey down to James River High School for a quick COT with introductions and legally approved disclaimers. In Conversation warm up that included Helis, Deadman Hang, DQs, Imperial Walkers and a mixture of additional stretching.
Mosey into the stadium for a bleacher triple check. Timer runs the loop up the stairs, across and back down with exercises of dips and crunchy frogs. Stairs were a bit slick but no injuries were reported at the time of publishing.
Mosey down to the track for Brocode track work. Movement exercises were called on the straighaways and turns with stationary exercises called at each corner, no counting, just in conversation OYO. Corner exercises included merkins, LBCs, Jump Squats, Ukranian Soilders, APDs, Mountain Climbers and WWII’s. Motion exercises included mosey, lunges, buttkickers, highknees, karoke (both sides). 2 laps were completed with time to mosey BTTVF for some broga mary for 4 minutes.
See slack for announcements and prayers. YHC took us out.
NMS: After numerous weeks of traveling to the river and unneeded running, YHC was determined to enlist a more leisurely beatdown. PAX still needed to earn the indulgences of the upcoming weekend, so good work was put in. Mumble chatter is always strong with a smaller group. Senor Frog provided some investment tips and with steak dinners on him with a positive earnings report this morning, atleast that is how I heard it. Thank you gents for the opportunity to lead this morning, great work.
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.
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!
6 HIM’s of Midlothian joined YHC and Honeymoon for a little post Yacht Rocks workout at TwinTeam. It was a dual Q today that went a little something like this –
Warmarama –
Thang 1:
Thang 2:
Back to the Flag. The PAX covered just under 3 miles in the humid soup of the day.
Announcements:
YHC took us out.
A little bit more exercise activity at TwinTeam today. You just can’t hold back these freaking studs.
Great to see CoinToss, Rodeo Clown and Melville make the appearance at TwinTeam. If you are in need of a bootlegger, Melville is your man.
14(!) refined gentlemen assembled this morning at Twin Team. Not to ascend that mighty mountain, but to experience the smoothness of yacht rock on the banks of James River.
5:30 hit and we were off. Cue up the yacht rock and then Indigenous people run north towards the water. 5 merkins at the back before catching up.
Once there it was time for a little COP. Exercises included SSH, Hillbillies, American Hammers, hand release merkins, and flutter kicks. Then a triple check of a run around the floating dock, dips, and Carolina dry docks. Followed by 1-5 and back down of captain thor’s and Merkin Jacks. 3 burpees, a photo opp, then we gotta make it back in time to the flag. Indigenous people style again, this time with 5 squats at the back. 1 minute to spare so a little stretching at the end.
numbers, names, announcement (see below), YHC took us out.
announcements
NMM
great turn out today. Safe to say fun was had by all. That may have been the fastest indigenous people run when we were going towards the James. There’s nothing like enjoying some smooth tunes like Kenny Loggins and Christopher Cross down by the water as the sun is rising. Mumble chatter was on point today 😂.
7 dudes showed up at Twin Team today, 6 regs + 1 FNG. The summary of events is as follows:
Warmarama:
Thang 1:
5 Laps: 10 pull ups (round 1 only) followed by a run around the track. Remaining rounds, 5 pull ups followed by a run around the track. Run was bro code style.
2 Laps: 20 2 count air squats with a bro code run 1/2 way around the track after each set of exercises.
1 Laps: 10 Carolina Dry Docks followed by a 1/4 lap run bro code style.
Back to the Flag for a quick set of Merkins, Dry Dock and Werkins. Time Called.
YHC tooks out.
Welcome to Coil Toss. We asked him to tell us an embarrassing story and that the bar was pretty high after Skinny Dip’s Ohio State adventure discussed at No Toll Tuesday. Coin Toss rose to the occasion and told us the story of his emergency whiz on the 50 yard line of a CNU football game following a fly over.
Special Note: The PAX was really supportive of YHC today. The only mumble chatter came in the form of praise and encouragement. Your words mean so much.
Back blast title….had to be there.
The 2 best looking gents in F3 decided to take on the day starting with one of the more difficult beatdowns in history. Too bad no one else was there to witness the massive effort and pain that endured but the results speak for themselves. Here is how things went down as YHC recalls.
Short warm up run thru Tarrington, doubling up on the hills with Kettlebells in tow. Upon reaching the apex, we return back down, bernie sanders style. Sprint over to Twin Team Hill for interval training. Numerous times up and back, YHC lost count. Time was getting close so BTTVF for 500 Burpees.
Numbers, Names, Announcements and Prayers. Grow Ruck this weekend, good luck to those that are making it happen. Smoke Meats and hot wings tonight at 6 at Bon Air Community Center. Is there a better way to spend your Friday night than eating meat, drinking beer and watching a hot wing contest? I think not.
NMS: This is how YHC remembers things happening. May or may not have done some light stretching on the blacktop but guess you had to be there to know. Thank you OC for joining me this morning. Good times and great conversation.
Let’s start with the important stuff from the 6 that joined YHC- if not for House Party we never would have known how many reps were done, OC’s son’s college decision made his girlfriend squeal like an 18-year old girl, Bullseye was unaware that there would be running involved in this Q, Boberry will be traveling 4 hours with 4 kids tomorrow, Draper is concerned about what we look like to outsiders when trying to do pullups, and Tobit is still faster than most, even when he takes a month off.
We ran 2.5ish miles, stopped a few times for a variety of merkins, Mary, leg work and pull-ups. The river is not sunrise ready but the yacht rock will be coming back soon. We successfully completed a round of bob-and-weave without screwing it up, although given more than 10 reps Tobit’s long stride would have stepped on someone. One round of the Murph isn’t too bad.
Put Friday night May 3 6pm on your calendar – Bon Air Community Center – GrowRuck rally, all men are invited. More info is out there and will come.
May 4 – Convergence workout at Dogpile 7am – already one FNG committed, he’s coming from SC to do the overnight, what’s your excuse?
Prayers for OC’s family – His M lost her grandfather who, by OC’s account, lived a full and happy life
Prayers for Boberry on his first venture with 4 kids – The Pax recommended Benadryl and Bourbon
Others unspoken for those going through tough times – you never know what a little