Pax of 4 on a warm night for a Murp workout. Some modifications, but solid workout for all. One Pax did not interact much with the group and must of been having a bad day – hope your week gets better!
FNGs: None
Warm Up: Run one mile
The Workout: 100 pull ups, 200 push ups, 300 squats
Mary: Run one mile
Announcements: see slack and facebook
Prayer: Silent
Pax of 3 for Murph workout.
EC: Skidmark
Some modifications.
Warm Up: Run one mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Announcements: many events coming up over next few weeks: see Facebook/Slack
Prayer: Silent
Five Pax for Murph this evening. Some modifications for the guys preparing to run marathon in Richmond this weekend.
Warm Up: Run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Prayer: Safety for race this weekend
Pax of four for our first murph of November. No EC, No modifications.
Warm Up: Run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Announcements: Christmas party Dec-14
Prayer: Healing and new opportunities
Wide range of ages for a Murph tonight, Pax ages 10, 29 and 53. No EC, Standard Murph, no modifications. Great weather under the starts and a clear sky.
Warm Up: Run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Announcements: CSAUP Dec-7, Christmas party Dec-14
Prayer: Gratitude and Guidance
YHC rolled up to the Veteran’s Park pull up bars to an unfamiliar pax wearing an F3 shirt. Introductions yielded that it was Yellow Cake from F3 Concord. After a few minutes of chatter it was 1900 and we were off.
FNGs: None tonight
Warm Up: Right to the murph
The Workout:
1 mile run
(in sets)
100 pull ups
200 merkins
300 squats
YHC had a dinner engagement (and had done some EC) so the 2nd mile didn’t happen. Yellow Cake took off for the 2nd mile.
Mary: N/A
Announcements: Told Yellow Cake about Pace Yourself Run Club run Tuesday and Thunder on Wednesday.
T-Claps (Recognition): Yellow Cake for posting while on the road
Prayer: Unspoken tonight
Pax of 4 for Murph workout with some modifications.
EC: 4-5 miles for Pikachu and Skidmark
FNGs: None
Warm Up: Run 1 Mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Announcements: none
Prayer: Silent
Pax of two for our first Murph of October. Thanks to Forceps for making it out and the company. Second mile through the woods was completely dark, hoping daylight savings time comes soon.
Warm Up: run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: run 1 mile
Announcements: Picnic this weekend
Prayer: Recovery and guidance
It was good to see another new face for a Murph this Monday. DOA joined for a solid workout.
Warm Up: Run one mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Announcements: Harris lake picnic on Oct-12
Prayer: Gratitude and guidance
Glad to have Quiver join us for a Murph tonight, especially as a few of the regulars were traveling this week.
Warm Up: Run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 mile
Prayer: Gratitude and guidance