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
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
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
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
8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts. Pucks, ropes, hoola-hoops and flags were spread throughout the park. Around 8:50 the PAX and their 2.0’s started to trickle in. Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix. A great first turn-out.
Warm Up: Quick jog around the tennis courts. Time to get the 2.0’s riled up. First exercise Fortnite’s Hype kicked off by Bluehen. Second exercise Floss led by Q-Bert. Into evolution of Kid: Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks
The Workout:
Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot. Bin full of hockey pucks in between the groups. 1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle. While the kids raced to grab a puck the PAX did push-ups and squats. Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time. Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side. Automatic disqualification for his team and 10 SSH as punishment.
Next up bear crawl capture the flag
PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle. 2.0’s quickly won. 10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them. 2.0’s won so 10 burpees to the PAX as punishment.
3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War. Matches started with multiple 2.0’s on one end and Flanigan on the other. 2.0’s won. 5 Merkins for the PAX. Second match pitted Moby, Beater and Bubba vs teh 2.0’s. 2.0’s won. 5 Merkins for the PAX. Third match pitted 6-7 PAX vs the 2.0’s. 2.0’s won again. Everyone does 5 Merkins
Mary:
LBC’s, Boat Canoe’s
Announcements:
See Slack channel for announcements
Prayer:
Dovetail took us out