12/3/24 Coronado
Return to the Murph
Intro/Welcome
Count o Rama (15)
The Thang:
The typical Tuesday Murph
Run 1 Mile
Split reps as you see fit to try and complete:
100 Pull ups
200 Push ups
300 Squats
The run 1 mile more.
COT:
Count o Rama
Name o Rama
6 – Manchester
LDP3 – Mercy
Announcements
Words of Affirmation
PAX List:
Yoshi (Q)
Footloose
Deepwater
Fat Amy
Waldo
Lonzo
Manchester
Rudy
Thai Guy
Spaulding
Carmen Sandiego
Ricky Bobby
Doogie
Shepherd
Mercy
12/2 – The Nest
Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Isosceles
Purdy
No Run Beatdown, with a holiday twist. Christmas Time-r was a sleigh (weighted sled) pull out and back. Pax rotated through 4 stations (while one was timer). Sleigh reins (battle rope), Block work (with a gift wrapped cinder block), Mat work (Holiday themed abs and core), and Lords of Leaping (holiday themed leg exercises).
11/20/24 Grantland
Workout – Wham-O-Walks & Wilt Chamberlains
Q – Purdy
Lyman
Shawshank
Dauber
Gepetto
Bourbon
Echo – six
Badger
Capitol
Ginger
Meatloaf
Phat Thor
Callahan
Guardian
Radio
Binford
Tarnished
Foooose
11/12/24 Coronado
Workout – Murph
Q – Purdy
Lonzo
Clear
Spalding
Huckleberry
Shepherd
Photon – Six
Chi Chi (FNG)
Footloose
Irish Hoss
Deepwater
Landslide
Waldo
Vespa
Camelot
F3 Mission Statement
5 Core Principles – FOORC
Forward arm circles
Reverse arm circles
7 count motivator
Today is Britney Spears’ 43rd Birthday!
Sales in first week of the Oops I did it again album launched May 2000 was 1,319,193. So on your own in sets we do these in order. We almost got through three of each, PAX were getting gassed so we took a mosey to the footbridge and back to cool down.
1 man maker
3 no cheat merkins
1 man maker
9 no cheat merkins
1 man maker
9 no cheat merkins
3 man makers
43 big boy sit-ups
Run to cone and back…
1 man maker
3 kettlebell swings
1 man maker
9 kettlebell swings
1 man maker
9 kettlebell swings
3 man makers
43 merkins
Run to cone and back…
1 man maker
3 bent over rows
1 man maker
9 bent over rows
1 man maker
9 bent over rows
3 man makers
43 curls
Run to cone and back…
Repeat these 3 sets again!
COT
Count-o-Rama
Name-o-Rama
Announcements
Prayer intentions
PAX:
Salisbury
Golden Gate
Klepto
Norm
Echo
Djibouti
Clear
Viper
Rudy
Sherbet
Vespa
Yoshi
Astro (Q)
Backblast: December 2, 2024
AO: The Gauntlet
PAX:
Carmen Sandiego (Q)
Irish Hoss
Badger
Capitol
Guardian
Huckleberry
Soda Pop
Radio
Ukulele
Pimento
Mile High
Mercy
Tarnished
Workout: The Murph
FNG’s: No
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
The “Thang”: The Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run back)
Count-O-Rama – 13
Name-O-Rama
The Six – Capitol
LDP3
Ball of Man
Mystery Box
PreThang:
1.5 mile run
Thang:
PAX draw exercises from box: burpees, merkins, thrusters, hand-release merkins, Lt. Dans, Bonnie Blair, coupon curls, goblet squats, diamond merkins, and overhead coupon press.
Rep rounds in order: 10, 20, 30, 40, 50
25 BBC between each rep round
25 Don Quijote
Repeat rep round: 50, 40, 30, 20, 10
25 BBC between each rep round
COT
PAX: Southie and Colson (Q)
Modified Murph
1 mile run
100 pull ups
200 push ups
300 squats
-in a 10:20:30 ratio
-after 2 or 3 rounds, 15 reps of ab exercise: WWI, BBC, Susan’s, and X-factors
-1/2 mile run after 5 rounds
– 1/2 mile run after 10 rounds
COT
PAX: Da Fridge, Tailgate, and Colson
Game time field conditions = 22°/9° windchill with snow flurries
Warm ups:
>Motivators -start at 7
>Windmills (10 count)
>Chain breakers (10 count)
Beatdown = Exercises associated with football routes. 5 min at each route/station.
Corner Route:
>4 Cone drill w block – block lunges, gorilla hops, walk backwards, gorilla hops.
>Merkins while waiting
Hook & Ladder:
>run route, come back through wood plank ladder (double steps)
>BBSU while waiting
Wheel Route:
>tire flips (individual or teammate)
>block squats while waiting
Quick Out:
>15 Imperial Blockers (2is1)
>15 Wojo squats, start over
Post:
>Run to "post" and back
>10 Grave Diggers (2is1)
>5 burpees, start over
Curl Route:
>100 block curls
Competition: split into two teams, OSU fans vs Michigan/others.
>each tram ran 3 pass routes, 2 times through the rotation
>2pts for catch, minus 1 for drops
>most points win
Losing Team: runs
Hot Route – All Fly!!!
>wind sprint to a tree and back
Q= Gold Star
PAX:
Belding – Down Ranger
Coconut
Tarnished
Badger
Binford
Piggly Wiggly
Deliverance
Phat Thor
Chapstick
Echo-Q
Mile High
Wario
Capitol
Carmen Sandiego
Viper
Isosceles
Pimento
Piggly Wiggly
Oil Change
Fat Amy
Bulldog
Photon
Badger
Yoshi
Stark
Opening, warm up
Beatdown 1000 reps of different exercises with 3 sets of 34 each
American hammers 2×1
Rows with block
Merkins
Squats with block(optional)
Flutter kicks 2×1
Presses with block
Monkey humpers
Swings with block
Mountain climbers 2×1
Curls
Closing