F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

It’s MURPH Day!

1

Once a month YHC made it a point to continuously improve upon several core exercises… Merkins, Pull-ups, Squats, and running… and when all four powers are combined, you get a MURPH! YHC warned via slack all unsuspecting folks and two studs showed up to prove what they got for the MURPH. Even though the numbers were thin the intensity was not lacking. YHC is happy to report that these studs finished everything in under 40 minutes. Nice work guys!

YHC having just toured AO’s the past week all over the beaches of North Carolina came back with all sorts of new F3 knowledge. So YHC started it out with the proper disclaimer, which YHC had inadvertently been skimping on lately. Once the disclaimer was out of the way, it was off to the races.

The Thang: MURPH

Headed down the usual route via the pump house park road, then on up and around to the rusty cage for 1 mile in under 9 minutes for the team. Then 20 rounds of 5 pull-ups, 10 merkins, and 15 air squats, with modifications as necessary. Rounded everything out with an uphill 1 mile run. YHC was smoked.

Back at the flag with time to spare, YHC led the PAX in some much needed stretching. In YHC’s travels there was one popular execercise that kept popping up at AOs in North Carolina and that was something called ‘girl fight’ and ‘reverse girl fight’. YHC enjoyed this new stretch and shared it with others.

Time clock ended us on the dot, then it was numbers and names. YHC took us out with a message about gratitude and being thankful for what we all have. YHC’s message of gratitude was inspired by YHC’s childhood Ferrari driving crush, Christie Brinkley. See link for words of wisdom from said Ferrari driving crush.

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  1. Faceplant indeed provided a comprhensive disclaimer, and followed them with 100 full-hang pull ups. He says he cheated with a special kick for lift – needs to be shares with the PAC! @Hitch: georgiapeachtruck.com. It looks like unless you are headed north, we have to wait until next year.

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