F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Wednesday Morning

5

7 Strong attacked WDOG this morning in the gloom hoping to get it all out and start the day off right!

Here’s what happened:

THE MURPH:

One mile run down to Pumphouse Rd and around and up to the Rusty Cage.

100 Pull-Ups

200 Merkins

300 Squats

10 rounds of 10/20/30 each

Modify pull-ups and/or get a partner boost if needed.

One mile run back the same way we came.

5MOM:

Flutter Kicks

LBC’s

Cross Leg Lifts

Spell out “NEVER GIVE UP” with you feet

COT:

Numberama, Namearama, and YHC took us out.

Announcements:

HDHH/Roller Coaster Run this evening.  Meet a KUBA KUBA DOS at 5:30pm.  Runs a couple of hills and then insert calories back into body.  Bring a change of clothes.

PuppyPile is August 25th immediately following DogPile

Ghost Flag will be up for grabs at DogPile this Saturday

 

NMS:

Great work this morning by all!!  Only one that was dragging was YHC on the run back.  YHC missed the Murph that Circle K did a few months back, so YHC wanted to get one in before it got too dark at the Rusty Cage.  Headlamp was still needed for the first mile run, then the light began to peak through.  The Gloom is getting gloomier these days!  Lots of grunts and groans during pull-ups which is a good thing.  It means you are working hard.  If everyone was quiet, then would you really be working out hard?  Just think, the actual real Murph is to completed with a 20 lb. pack on your back and without breaking the exercises up into rounds.  He did the 100 pull-ups straight through then all the merkins then all the squats.  Who’s Q’ing that one?  BOOM!

Have a great day all and see you this evening for Roller Coaster/HDHH!

Kubota

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5 Comments

  1. Swirly (F3 Corporate) on

    God I love the Murph – it’s always a butt kicker ! Excellent Q Kubota !
    Hope that ankle is ok Slippin Jimmy.!
    Way to push on that mile back Bodo’s
    See y’all in the gloom – if not then for this evenings run/cold beer…

  2. Great job guys.

    Kubota – great strategy of keeping the workouts light and fun so you can make it through all 9…YIKES! Hang in there brother..only 4 more.

  3. Great work on the Murph guys. This is one of my favorites too. Never give up!

    Hope your ankle is ok Slippin Jimmy. Twists are real easy to reinjure because of the trauma. Let me know if you want some PT.

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