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
FNGs: Not today
7 HIMs showed up to GP on a dreary but relatively warm morning.
WarmUp:
10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 10 3ct SSH
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
PAX pair up:
1 does weighted plank hold while other runs 40 yards and back then switch.
1 does weighted crab hold while other Frankensteins for 20 yards and back.
Mosey to the Wall of Pain
Mosey back to Flag
Pick a parking line Bear Crawl to end 10 ct LBCs, Bear Crawl back, 10 ct WWIIs,
Bear Crawl to end, 10 ct Freddy Mercuries, Bear Crawl back, 10 x 3ct 6 inches
Quick Feet around entire parking lot, Karaoke back
Roll the Dice (sets varied from 5 – 20 depending on the roll; If doubles were rolled we doubled the number
Announcements: Christmas Party and CSAUP coming up
Prayer Requests: Dusty’s brother getting life back together after a stroke, DOA’s wife coping with loss of mom, Quiver’s daughter and family,
YHC took us out.
Pax of 5 for a workout focused on upper body strength. No legs, running or cardio as many of us are preparing for half marathon this weekend.
FNGs: None
Warm Up: SSH, Cherry pickers, L+R overhead stretch, fazio arm circles
The Workout:
Cycle through upper body parts with 3 exercise per body part, using a rock or weight.
15 Exercises: 12 Reps each, 10 count recovery in-between body parts
Chest: merkins, derkins, wide grip merkins
Shoulders: Upright rows, balls to the wall, shoulder press
Triceps: dips, triceps press, diamond merkins
Back and Arms: curls upright rows, curls again
Core: LBC’s, WWII, Boxcutters
Stretching
Repeated 15 exercises, reducing rep count to 10
More stretching
Mary: Rotated around PAX picking various core exercise for last 15 minutes of work out.
Announcements: Frosty, Christmas Party, Holly Springs Half
Prayer: Quiver’s daughter, health
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
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
YHC coordinator ran over from home expecting a light crowd tonight based on the HCs he saw before leaving the house – was pleasently surprised by the relatively large (7 pax) group that was there upon arrival. We mumbled for a few minutes and then got rolling.
FNGs: n/a
Warm Up:
SSH x15 IC
Daisy Picker x10
Standard Merkin x15
Fazio arm circles x10 forwards & backwards
*No rest*
Overhead clap x15 IC
*No rest*
Seal clap x15 IC
The Workout:
Mosey to pavilion
Partner up – 2x cayote uglies per person (thanks Double D)
Mosey over to the playground
YHC called for each partner to do 10x pull ups / 10 x squats to 50 total, but audibled to 30 after the sets of 10 pull ups were feeling like a bit much
Mosey to the amphitheater
10 count people’s char down the line
10 count balls to the wall down the line
10 count people’s char down the line
10 count balls to the wall down the line
Mosey around the pond to the railing/bars
Partner 1 does 10x upright rows
Partner 2 does 10x star jumps
Switch and repeat for 20 of each total
Mosey to the rock pile – pax were encouraged to grab a small rock
Line up on the end parking lot line for bear crawl jack webs
4x Overhead press with rock
Crawl bear to the greenway
1x merkin
Bear crawl back to the rock
Repeat, going up in the 4:1 ratio up to 20 hallelujahs and 5 merkins
Pax were asked if they wanted to keep going or switch it up – switching it up won 2 votes to 1 so we moseyed back over to the pavilion.
Irkins x20
Derkins x20
YHC asked the pax what went well with Irkins and Derkins (expecting dips of course) but was surprised by a pax calling for merkins
Merkins x20
Dips x20
Arms were shot and apologies were made for anyone who needed to use them tomorrow.
Mosey to the tennis courts
Line up on the end line for lung walk suicides – lung walk to the middle of the first court, lung walk backwards to the start, forwards to between two courts, backwards to start, forwards to midline of second court, backwards to start, forwards to opposite fence, and then backwards to start.
Mary:
Shoulder tap x15 IC
Planks w/left arm / right leg extended & switching extended extremities
Planks with left leg/arm up and 5x crunches on each side
Chill cut for the last 60 seconds
Announcements:
Picnic this Saturday
Squatter has the Q at Thunder next week for his 2 year anniversary.
2nd F following Thunder at Pace Yourself
T-Claps (Recognition):
Shredder for being back out
Cupid for doing this madness with breathtaker (after working out this morning with it on too) AND rucking to Thunder tonight thanks to a car in the shop
Prayer:
Praises for Shredder back at a bootcamp
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
3 HIMs at GP this morning
FNGs: None
Warm Up: 20 SSH, 10 Good Mornings, 10 Willy Mays Haze, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10ct Pigeon Pose, sciatica stretches.
The Workout:
Mosey to the wall
2 sets of 30 ct BTWs
2 sets of 60 ct Wall Sits
Mosey to flag as it fell over in the wind
Mosey to the rock pile
DOA picked out a boulder and I had to ask “what the heck is that?”
3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders
3 sets of 10 ct Windshield Wipers and Presses
Return the rocks and mosey to the playground
Face cards (10s)
Roll the Dice (5-11)
Announcements: F3 Picnic next Saturday, Beer mile today at 5PM
Prayer Requests: Prayers for DOA’s wife who lost her parent and for Dusty’s brother who had a stroke and was let go from his job.