Stress Buster
There is no better way to handle stress than a good old Murph!
Warm Up: Run one mile
The Workout: 100 pull-ups, 200 Merkins, 300 squats
Mary: Run one mile
Prayer: Health and gratitude
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Did you find that in your shoe?
FNGs: None
16 HIMs showed up to GP for the best mumble chatter in SouthWake.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 10 x 3 ct Pigeon Pose stretches
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
- 3 sets of 20’s – Curls for the girls
- 3 sets of 20’s – Overhead Overhead Tri-press
- 3 sets of 10’s – Ground Pounders
- 3 sets of 10’s – Trunk Twists
- 3 sets of 10’s – Bus Drivers
- 3 sets of 10’s – Rutrows
- 3 sets of 10’s – Rock Taps
- 4 sets of 10’s – Standard Bench Press
- 10ct Windshield wipers
- 30ct 6 inches
- 10ct Scissor Kicks
- 10ct Box Cutters
- 10ct WWIIs
- 10ct Rockies
- Ended rock intimacy with 10 x 3ct Homer to Marge Rock Humpers
Mosey to the Wall of Pain
- 2 sets of 80ct Wall Sits
- 2 sets of 30 ct Ascending Testicles
Mosey to playground
- 2 sets of 20 x 3ct Step Ups
- 2 sets of 10 Star Jumps
- 2 sets of 10 x 3ct Split Jacks
- 2 sets of 10x 3ct Mountain Climbers
- 20 Dips
- 20 LBCs
- 10 Merkins
- 10 Derkins
- 10 Erkins
- 10 x 3ct Pickle Pounders
T-Claps for many who doubled down posting U-Turn prior to posting GP
Announcements: Though Wilmington’s race is cancelled, many are still going down to run and participate in the ALS sunset stroll. Census is coming: make sure you get counted in the census (fill out the form in the mail – due April 1st).
Prayer Requests: Prayers for FedEx’s mother-in-law in poor health, Continued prayers for Forcep and his family, DOA’s wife due in 10 days.
Mr Terrific took us out.
Welcome to Spring: Light, warm, bit of rain, and Thunder
FNGs: None
Warm Up:
Circle up in front of the amphitheater for some SSH, Daisy Pickers, Hill Billies, Fazio Arm Circles forward and backward.
The Workout:
Pyramid 1 to 10 to 1 of:
Box Jumps
Erkins
Dips
Crunches
Rolling side plank
Mary:
2 times around the circle for a 10 count each
Announcements:
See Slack/Facebook, 3rd F items
Prayer:
Forceps and family
COVID19 – To be calm and wise. To not act out of fear or panic but to trust in God.
Daylight Savings Murph
Pax of 7, highest turnout in at least a year for Tea Time. Must have been the extended daylight motivating tonight.
FNGs: None
Warm Up: Run one mile
The Workout: 100 pull-ups, 200 merkins, 300 squats (with some modifications)
Mary: Run one mile
Announcements: see Facebook/Slack
Prayer: Health, recovery, safety
Hey Pax, Can Someone Give Me a Ride to…
YHC discovered a new way to get someone to a workout. There’s the standard EH. Then there’s the “smack talk ‘em into it”. Finally, there’s the I locked my keys in the car, need a ride to the AO, and btw…I’m supposed to Q. That’s where I was after some miles at U-Turn this AM. But Sprinkler came to the rescue to give me a lift. Without my shovel flag, gloves, dice, winky, and other non-sweated through gear in my locked car… we began the AO at 0730.
FNG’s: nada
Warm Up: SSH x30, and then 10 counts of: IW, HB, Good Mornings, Frankenstein’s, Moroccan Night Clubs, Seal Clap, and Overhead Claps.
The Workout: To the rocks men! YHC called a series of exercises with 20, 15, and a few 10 counts of the following:
Rut Rows x 3, Ground Pounders (only 1x), Squats x 4, Curls for the girls x 3, Tricep Press x 2, Bus Drivers, Wonder Bras, Shoulder Press x 2, Toe Taps, and, of course, in true GP fashion…the Rock Spanks! Pax switched rocks frequently.
Pax bring rocks to parking lot with everyone on their six. 6 rounds of Chest Presses and 6 rounds of ab work all with rocks. Ab work was 10 cts., presses were 10,15,20,20,15,10 counts.
Over to the bleacher area…an area apparently historically underused at this AO judging by the mumblechatter. Let’s open up this can!
Pax grab a fistful of fence for 30 count fence squats.
Half the pax engaged in a bleacher close grip Merkin ladder up and down the bleachers as the “timers”. Remaining pax did AMRAP dips at the knee wall. Switch. Arms spent!
20 count step-ups at the knee wall.
We moseyed over to the restroom hut for some alternating series of People’s Chair and BTTW. 3 rounds of this with all pax counting the time with 7 counts, then 6, finally 5.
Moseyed back to the flag.
Mary: YHC realized we skipped dirkins, so we did 10 of those IC. Finished with 5 burpees OYO.
Announcements: Lots of things to get involved in on Slack. Wilmington race coming up.
T-Claps (Recognition): Needless to say…Sprinkler for making my Q happen. Farva… for always choosing a rock that makes the rest of the pax suffer…I mean…get stronger. Martini for doing a triple down after running like 14 miles or something this morning.
Prayer: Those sick and the hysteria that seems to follow Corona Virus situation. DOA’s family with sickness and M close to giving birth. Laid hands on our brother Forceps. Honored to lead… even without my car, keys, or gear!
All Kinds of Merkin Madness
Great night for an AO! Mid- 50’s, mostly dry ground, no fog. All unexpected pax for tonight’s study in the “Way of the Merkin”. YHC got this idea just hours earlier and some brave pax even helped me try out a few new Thangs that I’ll use at future Q’s. We learned first hand about the evolution and many forms of the Merkin tonight. Flag planted and feet moving at 1900.
FNG’s: No
Warm Up: Moseyed to the batting cage lot for 10 counts of: Good Mornings, Frankenstein’s, Fazio Arm Circles F/R, Standard Merkins (13 ct. my lucky number), Moroccan Night Clubs, Imperial Walkers, Hillbillies, 13 ct. Diamond Merkins, Daisy Pickers, and Windmills.
The Workout: Thang 1. 4 corners with 5,10,15,20 count exercises at each successive corner. Exercises were LSF (IC) and for 2nd round, Prisoner Squats. 3rd round was 3,6,9,12 of double merkin burpees with lunge walks on short ends. This challenged the pax and YHC. No mumblechatter by corner 3.
Thang 2. Rocks. YHC called 13 counts of the following exercises: Curls for the Girls x 3, Tricep Press x2, Squats x2, Deadlifts, Rut Rows x 2, Shoulder Press x 3, Ground Pounders x2, Trunk Twists, Bus Drivers. Scattered among these sets were 13 count Hand Release Merkins, Staggered Grip Merkins (13 on each side), Dirkins, And Irkins. Rocks were rotated sporadically throughout. Got on our six for some chest Press blowouts. Each set was 13 count then pass the rock. We did 5 sets of these and a final set of 26. YHC took “the big rock” for final set since I accidentally stick Shredder and The Natural with it for Bus Drivers and GP’s.
Thang 3. To the pavilion. 2 pax complete merkin crawl w/irkins on every table and bench surface around the loop. This was completed while other pax completed SSH in cadence. We switched so both groups could feel the unique aspects of the strengthening qualities of these very different exercises. Did a People’s Chair 10 count from each pax for recovery followed by 20 wide grip merkins.
And no merkin workout would be complete without some Jack Webb’s at the tennis court. We went to a 5 count on this as time expired.
Mary: None
Announcements: Lots of stuff and opportunities on Slack. Q sheet. Try to get out and support VQ’s…helps more HIM to jump in and want to Q.
T-Claps (Recognition): Shredder for getting in some miles before AND after this workout.
Prayer: Injured, sick pax. Dusty’s brother dealing w/mental health and stroke issues, Kubota’s workplace, The Natural’s M for more recovery. Honored for the opportunity to lead gentlemen!
March 2 Murph
Warm Up: Run one mile
The Workout: 50 pull-ups, 100 merkins, 150 squats (modified by cutting the exercises in half and hit Chick-fil-A instead)
Mary: Run one mile
Prayer: Gratitude
Making Stuff Up
Pax of 2 showed up and neither of us felt like taking Q. So we took turns calling sets and filled the 45 minutes up. Good workout and conversation on a Saturday am. Turns out our children are in the same 4th grade class and we had no idea.
Warm Up: Side straddle hops, fazio arm circles, daisy pickers and a few more.
The Workout:
Started at the rock pile for 3 rotations of 15 sets of: curls, upright rows, tricep press, squats, ground pounders and shoulder press.
Moved to parking lot and did chest press, merkins, lunges and other rock exercises.
Moved to wall and did balls to wall and seated wall, lunges and bear crawls
Moved to playground and did too many merkins, dips and leg exercises
Mary: Various core exercises
Prayer: Forceps and his family.
Modified due to rain
Pax of 3 for modified Murph today because the pull-up bars were wet. Rain didn’t stop us from running though, followed by sets under the pavilion.
Warm Up: Run one mile
The Workout: Modified Murph, substituted pull-ups with burpees. Half way through workout we figured out that following 5 burpees with 10 merkins was a bad idea. For second half of the sets we did LBC’s instead
Total workout: 50 Burpees, 50 LBC’s, 200 merkins, 300 squats
Mary: Run one mile
Announcements: None
Prayer: Silent
President’s Day Murph
Awesome weather tonight for a Murph. Good conversation as we knocked out the miles and sets on the playground. Always feel good after the workout.
FNGs: None
Warm Up: Run one mile
The Workout: 100 pull ups, 200 merkins, 300 squats
Mary: Run one mile
Announcements: none
Prayer: Silent