16 HIM for Murph 2026
We met at Herbert Akins MS track where newly built pull up bars were available.
0550 warm ups
0558 Breach speech about Stg. Murphy
0600 Pledge then go time
1 mile
100 pull ups: modify with bands or sand bag rows
200 push ups aka merkins
300 squats
1 mile
The showers started just as the last man finished.
Strong work by all. It was a privilege to lead this years Murph.
BS out!
FNGs: none, just FNP (friendly new paint)
Warm Up: mosey to checkout the new paint laid atop the wretched parking lot surface. Some stretching and stuff
The Workout:
thang 1- divide into partners on the tennis court, partner 1 does suicides across all 4 courts, hitting every sideline. Partner two holds a plank. Flapjack
thang 2- pt ankle exercises, 30 sec of single foot hops around a + shape, hitting each quadrant in sequential order; 4 rounds total
thang 3- repeat thang 1, but instead of holding a plank, 4:1 plank jacks to merkins
thang 4- hot potato- pax stand in a circle on one foot for 30 second timer, passing a tennis ball around the circle. Every foot that touches the ground or tennis ball touch is a burpee at the end; 4 rounds
thang 5- elevated hot potato- PAX use a 6lb medball instead of a tennis ball, timer extended to 45 sec; 4 rounds
thang 6- use variety of single leg hops, lunge walks, and leg exercises to travel across the courts- I don’t remember the detailsÂ
Mary: yes
Announcements: probably
T-Claps (Recognition): doubtful
Prayer:yes
7 HIM for some several round of rocks, then some stretching and Mary.Â
3 PAX for 3 rounds of legs, 3 upper body, stretches, and Mary
FNGs:
None
Warm Up:
Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.
The Workout:
80ft of walking lunges30 Squats80ft of walking lunges50 Deadlifts80ft of walking lunges20 Squats Clean
Mary:
#corechallenge
Announcements:
Manion WOD, Q’em All, and all the others on Slack
T-Claps (Recognition):
None
Prayer:
Health and Safety for the PAX and their familyÂ
32 PAX took the field and immediately felt the difference—this wasn’t standard Ultimate, it was controlled chaos with purpose. With three scoring zones per team, the game forced constant decision-making: grind for the safe 1-point end zone, thread a tight throw into the 2-point bonus box, or take a high-risk shot at the 3-point corner. Early on, teams played conservative, but as momentum shifted, players started stretching the field, launching deep shots and cutting aggressively to the corners.
Communication became everything—sidelines were loud, calling out zone opportunities and defensive switches as handlers scanned for mismatches. By the midpoint, legs were heavy but intensity stayed high, with several clutch 3-point conversions swinging the score dramatically. What stood out most was the adaptability—guys adjusted on the fly, spacing improved, and trust in throws grew as the game went on. In the end, it wasn’t just about athleticism; it was about awareness, timing, and taking calculated risks under pressure, and every player walked off knowing they’d been part of something fast, competitive, and a step above the usual pickup run.
The game was a close one but the score keeping team prevailed.Â
FNGs: no
Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin
The Workout: Â Nothing planned , just made it up on the fly. Â Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno. Â Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing. Â During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.
Mary: Â Continued calling on Pax during popcorn mary
Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WODÂ
T-Claps (Recognition): Â Abe was praised for personifying all 3 tenets of F3
Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around usÂ
FNGs:
None
Warm Up:
Standard Warmup, No Penalty Burpees required in the Quay.
The Workout:
7 stations x 3 Rounds
85lb curls135lb Deadlift50lb weighted merkins60lb WWIII20lb Nut crusher80lb Squats165lb Tombstone 
timer mosey around the pavilion
Mary:
None we ran out of time
Announcements:
#corechallenge and many others
T-Claps (Recognition):
All the PAX that showed up to meet the challenge and welcome the debut of the 165lb Tombstone Sandbag.Â
Prayer:
The Fox Family, and other PAX family dealing with illness. PAX that may be dealing with potential hardships in many aspects personal, financial, professional.
PAX: @Finkle, @H1N1, @Play-doh, @Rico
Warmup: SSH x25, Willy Mayes Hayes x10, Good Mornings x10, and Sir Fazios x10
Run: 1 mile
Legs: 20 standard squats, 20 reverse lunge, 20 sumo squats, 20 forward lunge, 20 monkey humpers at Main intersection in cadence
Upper body: merkin/irkin/derkin ladders at the middle school steps with calf raises and toe raises in between. Building 1 merkin up to 7 irkins at the top step and then back down. Next event was bear crawl to the ramp rails and engaged core and upper body as we shimmied up the rails. Did this 2x
Completed the week 1 core challenge for Mary.
Prayers: @Rico family and closure as his divorce is finalized, @Popeye’s crew for continued health and protection over his little ones, @H1N1 family and work concerns, @Finkle very thankful for Easter week and to be with family and friends.
FNGs:
None
Warm Up:
Standard Warmup, including the Mission Statement, 5 Core Principals, and the 15 Penalty Burpees associated with the failure to know when called upon.
The Workout:
26 PAX this morning for a crisp April morning game of UFO. We apparently still need to update the website to ensure the start time is updated to 0515 because we had 6 – 8 of the 26 show up after 5:15, I’m pretty sure they still owe ~15 burpees because they missed the warmup, haha. Great work to all the HIMs that showed up, it is always great to get out and get our weeks started out right.
Mary:
Cleanup of the field
Announcements:
@finkle stepping up to take over the Nest, the mission is to Plant, Grow, and Serve. For anyone who is part of the Grow, but not yet taken up the Serve, think about what you can do to take the next step. Without it, the “Plant” will die.
T-Claps (Recognition):
Good Work to those that stuck around to complete the #corechallenge Day 6.
Prayer:
Fox Family, Struggling PAX both Monetarily, Family, Faith, and Health. Our leaders and soldiers on the frontline