Murph Day @ Coronado
Mission Statement
5 CP
Introduction of Lt. Michael Murphy and his ultimate sacrifice as The Protector.
It was 3 degrees Fahrenheit and crunchy! It was a Tuesday at Coronado, so we Murphed!
1 mile
100 pull ups
200 merkins
300 air squats
1 mile
While listening to worship music!
Q:
Doubtfire
Pax:
Thin Mint
Manchester
Mercy
Fat Amy
Huckleberry
Gangbox
Six: Mercy
COR
NOR
BOM
4 Quadrants Beatdown Co-Q’ed by the Shield Lock of Spaulding, Stark, Coconut and Doubtfire
Spaulding with the:
Welcome
Mission Statement
5 Core Principles
Credo
Q’s:
Doubtfire
Stark
Spaulding
Coconut
Pax:
Tarnished
Thin Mint
Golden Gate
Van Gogh
Deliverance
Madden
Huckleberry
Radio
Phat Thor
Flo
Guardian
Gold Star
Meatloaf
Binford
20*F was the warmest it had been in several days. Fresh snow was delivered from the Sky Q overnight so we had a fresh pallet to work with.
The Thang:
Q 1 Get Right. Spaulding helped the pax get right with a brief warm up routine which included:
Warm ups
Windmills-slow AKA Abe Vigoda
Arm circles- long time – forward and back
Overhead claps
Shoulder presses
Shake out
High knees
Plank- minimum 60 seconds- go until the last guy is done
(Hold al gore if you’re out)
21s- max 5
Rifle carry to light post and back
Next up was Stark with his portion of the beatdown.
Q2: Live Right.
His portion was partner work in the field.
Round 1.)
Suicides and:
Angle Grinder
Round 2.)
Murder Bunny and
Ninja Squat
Next Up was Coconut with the
Q3 Lead Right
He punished us with 12 minutes of the following exercises on repeato and in cadence. It was a burner and he led well!
Squrl thrusters, flutter kicks, bent over rows. IC. 4 sets of 10-20-30
Lastly, the eldest pax of the shield lock wrapped things up with a play on deck chairs and icebergs found in the 4thQ of Leave Right.
Cindy’s were moved from point A down 30 meters and back then arranged in a particular pattern as fast as possible. There were more Cindy’s than pax, which added a wrinkle of difficulty. While pax were moving Cindy’s, 3 pax were flipping a tire (30 meters) on a collision course with Cindys. The idea was for the Cindys pax to work together to leave the Cindy’s untouched by the Iceberg.
Closed it out with a cool down of 21’s and Willie Mays Hayes.
COR
NOR
BOM
2nd F at Lamplight followed.
It was an honor to lead these HIM with my brothers!
On a chilly February morning, we stayed warm by running fast!
Warm up of SSHs, lunge walks, and leg swing walks.
The running workout was a fartlek style of 2 minutes easy followed by 1 minute of increased effort. We performed this for the entire time and then concluded with a round of injury prevention strength exercises led by Capitol.
Pax:
One Man Band (Q)
Capitol
Coconut
VanGogh
Full Pull
Ukulele
Purdy
Guardian
Geppetto
Radio
Norm
Beach Ruck BB 🏝️
Welcome
Mission
Principles
Pax
Van Wilder
Mile High
Flo (Q)
Rucked the icy hills of Perrysburg with a 35lb sandbag and a 20lb coupon in rotation. Finished with rucks on 40 Merkins 40 Squats 40 Flutter Kicks.
LDP 3: Prayer
COT
The workout:
Using a small weight of 12 pounds or less, we did each round twice. The second time through we came up with a way to push the up button.
Round 1
– Press jacks
– Atlas twists (2 sides)
– March and reach
Round 2
– Traveling tire twist
– Frog squats reach
– Arc press lunge
Round 3
– Hop overs
– Balance pull (2 sides)
– Twist and pivot
Round 4
– Side reach jump
– Crescent chair
– Globe squatters
Pax:
Rudy (Q)
Gang box
Salisbury
Lonzo
Footloose
Purdue
Waldo
Norm
Cot:
Footloose was the 6th.
LDP3: having faith during times of trouble.
Prayers: Bluto, Purdy’s parents, Rudy’s mother in law
Presidential Beatdown
Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Sub Q'd for Raven, so re-ran a Christmas Classic. 4 stations w/ a human timer of out and back sled pull. 3 rounds of exercises per station. Ropes (alternating, power slam, kneeling alt), Mat (rev. snow angel, starfish, box cutter), Block (press, kbs, man-maker), Lords o' Leaping (skater, smurf jack, bonnie blair). Finished with cool down exercises (in cadence-so 2:1) murican 15, curl 20, squat 25. 10 Count Motivator.
Coffeeteria by Fallout Boy afterward.
2/17/25 – Gauntlet
Grumpy Monkey – Children’s Book Series
Dr. Hoss’s children book Beatdown series
2 goals for this initiative. 1 – encourage HIMs to read to/with our 2.0s, and 2 – Bring some books that your 2.0s have outgrown to a Beatdown, and we can donate them to a local library to handout to families.
Irish Hoss – Q
Badger
Capital
Hamm
Guardian
Mile High
Huckleberry
Kraut – FNG
VanGogh
Binford
Doubtfire
Tarnished
Warmup:
Side straddle hops
Merkins
Mosey to Monkey Bars
Series of 11’s
Movement 1 / MOT / Movement 2
Intro : Getting Grumpy
Ape Hangers / Grumpy Monkey/ Burpee
Body: Friendly Cheer-up
Banana Peel / A-skip / Jungle Boy
Imperial Walkers/ A-skip / Monkey Humpers
Lesson: Gorilla was able to empathize with Jim Panzee because he was poked by Porcupine and was able to relate to his grumpiness. Not everyone needs cheering up, sometimes it is better to be grumpy together.
Ended by doing burpees in cadence together- Iron Sharpens Iron especially in the gloom!
Ended in COT
F3 Nation Annex
0.5 mile- Kingsbury lap
Round 1: 10 dips, 20 merkins, 30 squats
-Repeat three times then move to round 2
Round 2: 30 LBC, 20 BBC, 10 American Hammers, 15 burpees
Repeat Rounds 1-2, twice
0.5 mile run – kingsbury lap
COT & LDP3
PAX: Dora, Southie, Colson
2.13.2025 – Tour de Francis
Pax
Mr. Anderson
Doubtfire
Vespa
Rudy
Echo
Waldo – QIC
Bellevue
Baby Cows x 300 (with your partner)
Partner does the famer carry to the light pole, does 3 man makers and come back
Sirloin Swing Competition w/ your partner
High Knees (Horse Trotting for a 60 count while 2 PAX try to keep rhythm)
Toledo (UT)
Gargoyle Humpers 10 count x 3 rounds
Thrusters w/ your partner to 40
Lima (with your partner)
Curls x 60
Burpees x 30
Absolutions x 30
Gordonsville
High Knees again x 60
Donkey Kicks x 60
Hill Billy Walkers x 60 (2 is 1)
Findlay
Ice scream scoops x 60 (Dietsch Ice Cream)
Bourbon Affair 21's
Monclova – Where's Waldo
With your partner find Waldo in the book which the rest of the PAX is doing the exercise you choose
Pax
Mercy
Runt
Arcy- FNG
Hamm- FNG
Cybertruck
Norm
Irish Hoss
Djibouti
Lift kit
Sheppard
Dougie
Crawdad
Full Pull
Rudy
Isosceles- Q
One big circuit
10 man makers
Zig zag high knees
10 starfish sit ups (4:1)
20 cindy or sandbag squats
10 bear crawl Merkins
Zig zag skiers
10 overhead snatches with Cindy
Run 400 m
Repeato