Archives: Partner Murph and GoRuck Light

  • When:¬†20171209
  • QIC:¬†Dreamliner
  • The PAX: Funny Car, Cowboy, Tow Rope, Seaworm, Scully, Sunshine, Dreamliner, SubMac, McGruff, Deflator
  • Ten grizzly PAX took on a cold and rainy morning and won. “Fun” was had by all.
    10 PAX in the rain

    The Thang
    Warmarama
    50 side straddle hops – In cadence (IC)
    15 good mornings – IC
    15 imperial walkers – IC
    20 mountain climbers – IC

    Mosey to Scully Park.

    Partner Murph: 1 mile run, 100 pull-ups, 200 merkins, 300 squats, 1 mile run. Exercises must be completed in order. Completed in teams of two. Only one PAX can be completing exercise at a time.

    Plank/merkin circuit as PAX finishes up.

    Mosey to parking lot by shovel flag.

    Ascending curb crawl with Carolina Dry Docks through the water. AMRAP for 4 minutes.

    Circle of Trust:
    Completed in plank position.
    Couterama
    Namerama
    Background story shared on the Murph (https://en.wikipedia.org/wiki/Michael_P._Murphy). Also, depicted in the movie Lone Survivor.
    John 15:13 (ESV) “Greater love has no one than this, that someone lay down his life for his friends.”
    Ball of man (BOM).

    Naked-Man-Moleskin (NMM):
    Great numbers considering the weather. We were definitely out there for each other and not for ourselves.

    The ascending curb crawl was an audible near the end of the workout. SubMac had mentioned that his hands were still warm prior to this … They were cold afterwards.

    Great to have you back Seaworm. Enjoyed completing the Murph with you.

    McGruff, Mentos, and YHC traveled to Charlottesville, VA after coffeeteria for a GoRuck Light. For those who have never completed a Ruck event, it is a great team building and fitness challenging endurance event. Well worth the time commitment, especially when completed with fellow F3 brothers. Thank you for driving, McGruff, and thank you for introducing us to rucking, Mentos. Aye!
    10 PAX in the rain

    Announcements:
    Apr. 20-21: Colonial200 relay race. http://f3rva.org/2017/11/30/colonial200-pre-blast-1/

    Important Links:
    QuadP Monthly Challenges: December is plank improvement. Set a baseline max plank time soon.
    Q Schedule: Just sign up. We can help you prepare.
    Big Data: Check out our growth and how close you are to the Hampton Roads Hall of Fame.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same

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