Pre-Party: YHC led Staples & eventually Old Hickory & Creeper got in on a Bearway to Heaven. YHC wanted to up the ante so led off and ended with 10 burpees. BearCrawl Slice of Bread…delicious.
16 PAX in attendance for the main event: Creeper, Kermit, Kermit’s FNG Art: AKA “PollyWog”, RagDoll, Staples, Swinger (2 in a row, well done!), Old Hickory, Nimbus, Numbtucks, ShowMe, Mickey, Mufasa, LMP, CheezWhiz, PlayBoy, & 3rd Degree (Q) got after it.
Warm-up/Disclaimer/Intro to F3 for newbies/BattlePlan:
- ShowMe Lap
- SSH IC x 10
- SJ IC x 10
- IW IC x 10
- Tempo Merkins IC x 10
- Tempo Squats IC x 10
Explained the concept for today: modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it! I scared the PAX when I mentioned the routine and that it was done FOR TIME, but they thought I said 4 times….I could see why that would be scary!
Since the football field was locked (bummer!) we ran around the schools until 1 mile complete and ended at the elementary school pain ground for the rest of the Thang.
Thang:
We ran against the clock with this one and had to be cut short in order to get in the end mile. We moseyed again around the high school and pond, ending back at the shovel flag for CoT.
No Mary, no time!
CoT/Numbers/Names/Christening of FNG
What we Learned:
- Today’s workout is a CrossFit routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others at the cost of his own life.
- Mufasa and Numbtucks (that I know of) got 90-100% of the reps done! Great job! This routine is a good marker to measure your progress every time you attempt it. Keep after it!
- Awesome to have PollyWog join in on the fun today. He looks like Kermit’s older twin, but is named after a frog’s offspring…you figure that one out…
- Swinger posted twice in a row and is staying after it. Keep it up!
- I’m thankful for NumbTucks, Nimbus and Mickey pacing me and talking to me throughout the day. Sorry if I was sucking wind too hard to talk much. That’s what coffeeteria is for! 🙂 Seriously, thanks for pursuing me and pacing me and sharpening me. I need you guys…
- YHC shared a quote from another man who gave his life in service to others: Jim Elliot. “He is no fool who gives what he cannot keep, to gain what he cannot lose.” If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…
Post Party: 6 pax got in on a BearBrawl Suicide: 2, 3 and 4 parking space widths. Nimbus, YHC, RagDoll, CheezWhiz, (ShowMe and LMP? I think?) This was the bottom slice of BearCrawl bread that completes the Murph Sandwich. I got my fill! And yet I’m hungry for more…
BullHorn:
- Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
- RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info.
- 3rdF going on currently with a Creeper hosted devotional short daily reading and discussion on the Bible.com app. Check it out! HERE
- NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood. You can check it out and buy it HERE
- Upcoming 2ndF Brisket Smoke and Sampling at NumbTucks in the works. Details on the Slack channel.
- Has it been a while since you posted? (MuRSA, Pocahontas, Sprinkles, Cooter, AuntBea, Aby, A-Bomb, MallCop, Bernie, SnowBall, Jinxy Cat, Gilligan, Quickie, Lovie, BeerGoggles, VonTrapp, Udder, NedRyerson) NOW IS THE PERFECT TIME to get back in this. Catch up on what you missed in backblasts HERE
Stay on the Path…3D-out!