The struggle is real
Pax 3 for Tea Time Murph
John Deere with 5miles EC before and 2miles after.
Warm Up:
The Workout: MURPH
Mary:
Announcements: none
Prayer: ‘thoughts and prayers’
Posts
Hard-Core Base Hits
Warm Up:
EC – Crosby, Pikachu
SSH, Daisy Pickers, Imp Walkers, Hillbillies
The Workout:Mosey to Pavilion
Grab a pole Wall Sit 20 Cadence
Step ups 10 each side
Repeat 3x
Mosey to Ampitheatre
Core call Out
-20 LBC’s
-20 Shoulder Taps Cadence
-20 Freddie Mercury
-20 WWIIs
Mosey around back parking lot
Plank Walk on Curb 2 spaces into Quick Feet to the curve of the curb
15 Merkins
Repeat opposite direction
15 Merkins
Mosey to Ampitheatre
Repeat Core Call Out
2 Pax hold Wall Sit while 2 Pax run to the path and switch 2x
Then Dips 2x
Step ups 10 each
Round the clock Merkins 3,5,7,12
Mosey to playground
Hanging leg raises 10x
Mosey to tennis courts
Suicides both courts Burpees at Half & Full
Repeat on the way back
Repeat Core Call Out
Mary: Pikachu Led Stretches
Announcements:CSAUP Saturday Starts at 6am , Christmas Party Saturday night M4L house hosted by Emeril, Q school in January
Prayer:DD family, Gumby’s Grandma & Dad, Crosby’s Mom, all our injured Brothers
Double Down Monday
Two Pax and one 2.0 posted for a cold Tea Time. The playset was completely covered in snow and all the lights were off at Womble. After a brief discussion it was determined to modify the workout from the typical murph.
EC: Skidmark for 4 miles
Vests: Crosby
Warm Up: No need. Right into it.
The Workout:Dora 1-2-3 slightly modified. Since there were three it was modified to 150, 250, and 350.
Finished fairly quickly added some other exercises:
Dips – 20 cc x3
Step-ups – 10cc each leg x 3
WWII – 25 x 3
Finished out with 5 double merkin burpees and a set of plank holds one leg and one arm up.
Mary:
Announcements: 2nd F Tapline
Prayer: Echoed prayers Paradise City.
Do What Now?
Warm Up:
EC- John Deere, Crosby, Pikachu
SSH, Daisy Pickers, Squats(20), Monkey Humpers(20), R over L stretch(& Reverse),over head stretch
The Workout:
Mosey to Rock pile
Partner up both have rock
1 partner runs(Cusack) other does exercise/switch
Squats(40)
Merkins(30)
LBC(50)
Each called out 10’s
Curls, overhead Press, Squats, Ruh Rows, Merkin hand on rock both sides, Curls, Tricep Ext, Bear Crawl rock push 3 lines & back, plank Rock push 3 lines back, tri Ext, Diamond Merkin
REPEAT(partner up & 10’s call out)
Sub 2xmerkin Burpees for Bear crawl
Sub Jesus Press for Plank Rock push
Bear Crawl Rock push 7 parking lines & back
Put back rocks/ head to Tennis courts
John Deere lead
Tennis court suicides (both courts), Protractors in cadence 10 count- 22.5,45,90,45,22.5.
American Hammer in cadence 20.
Put a nice little Bow on it with Some “THUNDER” MERKINS (74 Merkins)
December Challenge:
Totaling up
Squats- 120
Merkins- 184
Burpees-10
Mary:
Announcements:Welcome “Semper Fi”.. CSAUP Dec. 15 0600 at Womble .. 2nd F Tapline
Prayer:All those injured. Our Kiawah runners this weekend. Tofu took us out.
Didn’t Even Have to Poop
Pax of 11 came out for a promised no running beatdown by Pikachu & Lipstick (Pikachu’s Lipstick?) at Crazy Ivan. Brexit even ran a mile before the workout and Crosby switched from Cletus based on the promise of no running.
Warm Up:
Lipstick circled us up for some arm and leg stretches followed by:
SSH x20 IC
Daisy Pickers x10 IC
Then we grabbed our kettle bells for the beginning of legs.
The Workout:
Lung walk (with kettle bell held at chest, focusing on form) halfway down parking lot.
Deep squats x20
Curtsey squats x20
Lung walk rest of the way down the parking lot.
Deep squats x20
Curtsey squats x20
Box cutters x20 IC to give the legs a break
Lung walk back down half way and hand it off to YHC.
We started to mosey our way to the Amphitheater, but Cletus was hogging it so we double back to the first parking lot line for the evolution of the burpee. We started with a new exercise YHC thought up for this Q – the Kurpee. It’s a burpee with the kettle bell – you hold the bell when dropping for the merkin (and do the merkin uneven – one hand on the bell), and when coming up out of the plank drive the kettle bell overhead into a lockout and then bring it back to your waist and then switch hands for the next rep.
We lined up at the parking lot line – 1 Kurpee at the first line, 2 at the 2nd, etc up to 5.
After a 5 count we went back the other way, doing Turkish Getups this time.
By now the ampitheater was cleared out so we moseyed over there, John Cusack & 10x Tricep extensions IC on the way.
Pax lined up along the short wall for some upper back rows – one hand and leg on the wall, the other on the ground. 5 rows per kettle bell with the pax rotating through to each kettle bell once (11 total). We then spun 180 degrees and did the same thing for the other arm.
Mosey back to the parking lot (John Cusack of course) where YHC brought out his speaker for a musical finish with Roxanne – Merkin for every Roxanne, Plank Jack for every Red Light, holding plank otherwise.
Mary:
YHC lead some yoga – Downward Dog, Runners Pose, Pidgeon.
Announcements:
The Frosty CSAUP Dec 15th – Womble, 6AM
Christmas Party at Nemo’s Saturday.
2nd F at Dunkin after.
Prayer:
Lipstick’s grandmother – prayers for the family.
Chips & Brexit echoing the importance of prioritizing our M’s over jobs and other things.
YHC took us out – always an honor and privilege men.
2.0 at Crazy Time!
Pax of 3 for a jam session at Crazy Time. With Pikachu and Crosby on the ramp up from the IR Gumby was the only one running.
100 pull ups
200 merkins
300 squats
And we were all off to Crazy Ivan.
Droppin’ Plates
Warm Up: SSH , Cotton Pickers, Imperial Walkers, Hillbillies, Over head stretch both, across chest stretch both
The Workout: Partner Workout : One doing exercise. Other performing exercise with Plate.
Plates can’t touch the ground: Penalty of 10 Double Merkin Burpees
45lb plate x2
25lb plate
Ampitheatre
Dora
300 LBC’s. Plate Hold over chest on your 6
200 Squats. Plate John Cusack
150 Merkins. Plate Plank Hold
100 Dips Plate WWII’s
50 Burpees Plate Squat Hold
Mosey to Back P Lot
Same partners
Cinder blocks / Plates
5 lines & Back
Bear Crawl push Block/ Plate Hold Plank
50 Curls Block/ Plate Curl
3 lines & Back
Plank shuffle dragging Block/ Plate Hold Plank
50 Curls Block/ Plate Curl
Repeat Bear Crawl/Plank Shuffle
Mary: 5 Double Merkin Burpees
Announcements: CSAUP Dec. 15 starts at Womble 6am .. 2nd F Tapline
Prayer: Many injured seeking fast recovery. Crosby’s Son’s Dad’s Mom(That’s a lot) is not doing very well. Continue to show up and become better leaders in our community. Crab Legs. Several others & unspoken.
It’s like the Moon Landings
Suprisingly cold and blustery Tea Time Murph…… good day for impressive shovel flag flying
Johndeere doubling down with EC Murph
WELCOME FNG – TRICYCLE
Warm Up:1st Mile
The Workout:100pullups, 200pushups, 300squats (modified as needed)
Mary:2nd Mile
Announcements: CSAUP 15th Dec
Prayer: Crablegs, Johndeere knee, unspoken
Lest We Forget
Pax of 3 for a Veterans & Rememberance Day Murph. It was a true to honor to workout on the 100th Anniversary.
John Deere, Crosby, Gumby (2.0)
Warm Up: 1 Mile
The Workout: 100pullups, 200merkins, 300Squats
Mary: 1 Mile
Announcements: none
Prayer: Unspoken, Remember all those who have served and are serving: Remember them all men, women & animals.