Wednesday, January 19
Always 70 and Sunny
Always 70 and Sunny

Murph Madness


6 heard the call for Murph Wednesday and still decided to show up. This was YHC first Murph KB Q so of course thing would be a little different.

This how it went down:


1 mile run up and down Mann Drive

5 Rounds of the following:

  • 10 KB Burpees
  • 20 Slingshots
  • 30 KB Swings

5 Rounds of the following

  • 10 Merkins
  • 20 KB Lunge with Rotation
  • 30 Goblet Squats

1 mile victory lap

Numerama, Namerama, Announcements, YHC took us out


Mudface put up the challenge for someone else to lead the MANNDate Murph a while back. When YHC was looking over the March dates and noticed the Q was empty, well CHALLENGE ACCEPTED!!

YHC announced this Murph was be a little different than Mudface’s traditional sets. This seemed to confuse the PAX (mainly No Idea). YHC witness several times the PAX doing the wrong exercises. Simple is better with group of men.

Glad to have Alter Boy up from SC this morning. YHC had a great mumble chatter with him regarding insurance (since the both of them are in the business). The rest of the PAX didn’t seem as interested including Mudface who moved to the other side away from Alter Boy and YHC.

Alter Boy also shared some stories about how F3 Lexington does things. Always great to learn some of the differences and similarities of F3 throughout the nation.

This Murph was challenging as non of the PAX were able to completed the last mile (or even start it).

  • Looking for someone not participating in the CSAUP to step up and Q the post race festivities. Let Corporate know if you are up for the challenge




  1. Spit, this was a great mix of exercises (once I figured out what I was supposed to do). A new part of my body ached with each set! Great to meet Alter Boy and hear news from the deep south. Next time you’ll know you don’t need so many layers. For the record, it was sunny and 70 this morning, just like it always is in F3 RVA.

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