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Fighting the Humidity

Pax of 3 battling humidity on Oct-2

Warm Up:  SSH, cherry pickers, arm stretches, good mornings

The Workout:

Mosey along Stinson Avenue stopping at each light pole for Merkins, 1 at first pole increasing to 10 at the last pole.

Run back in the other direction, this time doing 1 – 10 squats at each pole.

Mosey to field on other side of soccer field for 3 rounds of 6 exercises with 10-15 pound weights,  12 reps sets:

– Bent over rows, lunges, shoulder press, crunches, standing rows, curls

Mosey to amphitheater for 3 rounds of 4 exercises:  dips, one leg step-ups, diamond merkins, preacher chairs

Mary:  10 minutes of various core exercises:  lbc’s, ankle taps, box cutters, WWII and others.

Announcements:  None

Prayer:  Recovery for Kubota’s friend who recently had a stroke, Guidance

Oct-30 Murph

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

Good to See a New Face

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

Sept-14 Murph

Pax of 3 for a Murph this evening.  My 10 year old son (Foul Ball) joined us for his first Murph workout.  I was surprised by how many pull-ups he could do, only modifying slightly.

FNGs: None

Warm Up: Run 1 mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Announcements:  Harris lake picnic Oct-12

Prayer: Gratitude and healing

We Shall Remember 9/11

Workout honoring all those who died a senseless death on Sept 11th 2001. 

Shovel Flag was flown at half-mast

Warm Up: some light stretches

The Workout: The YEAR *2001m*(1.24mile) Indian Run, front PAX carrying firehose, end Pax preforms a double merkin burpee then runs to front and takes the hose.

During the run there were *9* Stops where the pax preformed *11* reps of called exercise (3 sets Diamond Merkins, 3 sets Plank Jacks, 3 Sets LBC)

Indian Run ended at the steps down by the football field next to Hunt Center….

Run Up The Steps and preform 11 reps Diamond Merkin, run back down bank, run back up steps and preform 11 plank jacks, down bank, Up steps, 11 LBC. Rinse and repeat  2 more times totaling *9* Stair runs and *9* sets of the *11* reps.

Mosey to tennis court, each pax carrying the fire hose for a 10 count.

Partner UP – Wheel Barrow Merkins *9*s (there are 5 lines which mean you can start with 9 Merkins on the first line, then 8, 7, 6, 5… then vacuum wheel barrow back, 4, 3, 2, 1.

Mary: Each Pax Called an *11* Rep exercise- WW2, ‘forgot’, Heel Taps, LBC, Low Slow Flutter, Double Merkin Burpees to finish.
Announcements: please see Slack
T-Claps (Recognition):
Prayer: 9/11 victims and survivors, Noah’s Arc family, John Deere wife knew……

Another Murph Down

FNGs: None

Warm Up: Run One Mile

The Workout:  Standard Murph:  100 pull-ups, 200 push ups, 300 squats

Mary: Run One Mile

Announcements:  911 Step climb

Prayer:  Healing from BRR, John Deer’s wife, Noah’s Ark’s wife

Labor Day Murph

Pax of three for a holiday Monday Murph.  Weather was cooler than usual, but getting tired of the humidity.

EC – John Deere for one mile

FNGs:  None

Warm Up:  Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Pot luck  on Oct-12 at Harris Lake

Prayer:  Praying for Ram’s cousin’s family after his tragic death and John Deere’s wife recovery from a dog bite, that looks terrible.

Also praying for Blue Ridge Relay team’s this upcoming weekend.  Hope everyone stays strong and safe!

Time to Toss the Dice

Small group at Thunder tonight (Pax of 3).  I think everyone is doing extra running training for upcoming races.

FNGs:  None

Warm Up:  SSH, Cotton Pickers, fazio arm circles, arm stretches

The Workout:

Mosey to rock pile for some strength exercises:  3 sets of 12 reps – curls, bent over rows, shoulder press, triceps press, squats and merkins

Mosey to pavilion, taking turns rolling dice to determine exercise:  12 reps for each one depending on roll:

  1. Merkins
  2. Diamond Merkins
  3. Balls to the Wall
  4. Squats
  5. Lunges
  6. Dips
  7. WWII
  8. LBC’s
  9. Shoulder Tap Planks
  10. Mountain Climbers
  11. Double Merkin Burbies

Mosey to picnic shelter for a quick bathroom break and continued rolling the dice.  This time working through each exercise letting the dice determine number of reps.  It was nice of Rams to roll a 11 for double merkin burbies to end the workout.

Mary:  LBC’s, WWII, box cutters, low slow flutters, plank hold

Announcements:  Updates on health

Prayer:   Noah’s ark’s wife and family, teachers and kids starting school

Cool Breeze

Pax of 2 doing standard Murph tonight.  Workout felt much better with a cool breeze in the air, but would have been nicer if it wasn’t so humid.

FNGs:  None

Warm Up: Run 1 mile

The Workout:  100 Pull-ups, 200 Merkins, 300 squats

Mary:  Run 1 mile

Announcements:  see Facebook

Prayer:  Noah’s Ark wife and family

Blasts at Thunder

Late in the afternoon, this Q needed to get out of his home office, taking a break from reading, studying and testing with his new job.  A quick message to John Deere confirmed I was good to go tonight to lead these HIM at Thunder.  Planning immediately began with coupons and minimal running.  John Deere teased the PAX on social media with a guest appearance Q tonight at Thunder.  Love Deadpool btw.

EC:  Peeping Tom

FNGs: None

Warm Up:  Rams, Kubota and Dutch Oven found the shovel flag and saw my trunk open filled with assorted coupons.  When asked if there was going to be running, Q replied “No, but we are going to be carrying a shitload.”  Watch hit 1900 and Pax of 7 moseyed to the tennis courts.  Peeping Tom had planted the seed of 12 after discussing the great Tom Brady and our love of The New England Patriots.  The following exercises were completed in cadence with 12 reps:  Fabio Arm Circles, F/B; daisy pickers; overhead claps; Imperial Walkers and 25 SSH.  Some Michael Phelps thrown in for good measure.

The Workout:  PAX were instructed to choose a coupon from Dauber’s car.  Most senior PAX chose first.  Respect your elders.  One PAX had to grab a portable soft bag cooler full of cold G2 and water.  Last PAX had to grab the shovel flag.  The mission was to grab the gear and carry it to various parts of Womble.  Coupons consisted of wrapped/coiled fire hoses, dumbbells.  (PAX did not grab kettle bells or water stick).  Mosey to shelter.  Set gear down.  Commenced with up an over picnic tables .  Held Al Gore until all PAX finished stepping up and down tables.  Grabbed wall for BTTW for 12 count, people’s chair 12 count, Rinse and repeat for 24 count.  Found a picnic table for 12 reps of erkins, Derkins and dips.  Grabbed a different coupon and mosey to amphitheater.  Set coupons on stage and PAX began L and R step-ups, 12 reps each side.  PAX grabbed coupon and set it down in front of them.  Began toe taps on coupon for a 12 count cadence.  Rinse and repeat after moving two spaces to the left.  PAX had option of carrying coupon while executing the leg-ups 12R & 12L.  Toe taps again on the ground.  Dropped coupons and headed to the wall for Australian Mountain Climbers and People’s Chair 12 cadence count, proceeded to execute 12 merkins, 12 WWIIs and 12 LBCs.  Lots of blasts coming from Q during these reps (something I ate?); Regardless, PAX showed no fear and pressed on through some added noise, giggles and grins.  Rinse and Repeat.  Mandatory hydration break.  Mosey to the side entrance of the pitch with coupons in hand executing curls for the girls or John Cusack.  Once we got to the opening, dropped coupons and performed 12 counts of plank jacks, 12 Midget/Smurf jumping jacks, and 12 Frankenstein’s.  Storms rolled in clearing the kids off the pitch.  Rinse and repeat, looked at time and began our trek back to the shelter, singing and airborne Jody in the rain.  Mumble chatter about the time left.  All good.

Mary:  circled up for some yoga, merkins, low-slow flutter, box-cutters.

Announcements:  Support the Derek Davis run on Thursday at the shoe tree lamppost and the run on Saturday, run it or volunteer if you are in town; F-3 Dad’s camp; buy your 9/11 shirt; discussed the importance of wearing ID, letting Q know any injuries, ailments, allergies etc.  See Slack/FB

T-Claps (Recognition):  Peeping Tom – wearing breath-taker 5 times this week with EC before he leaves for travel (work/vacation).

Prayer:  Kids heading back to class/school, the Berger family – May the doctors find a better treatment for Michelle (shout out to all PAX who contributed miles/money) for their trip to Mayo Clinic; Unspoken.  Dauber led us out.

Honor and a privilege I do not take lightly leading you men.  -Dauber