Conditions: It was an overcast start to the “Murph” workout at the Bee Hive with a temperature of 64 degrees. The “Murph” is a workout popularized by CrossFit, but developed by the late Lt. Michael Murphy, who died in combat to preserve the freedom we all enjoy. The “Murph” was originally entitled the “Body Armor” workout …
Today was significant for several reasons. First our Snowbird, singlet, finally returned. Also it’s memorial day. So we did the Murph. This was a first for the Fleetwood pax. Best time was 41 minutes with very questionable pull ups.
“Thang:” I, Dynamite, was solo for this pre-CSAUP ruck with a 25# ruck sack. The ruck started promptly at 0530 and departed from the Shimerville Rd parking lot traveling east on PA Ave, south onto 11th Street, east on Arch St, south/southwest through the gravel park, west and southwest onto 10th St/South Mountain Dr up to …
Disclaimer given Warmarama – trunk roll, arms circles, huggy bears The Thang Motivators from 10 to 1 stopping with an exercises in between • mercans, marionettes, crab cakes, squats, dips, dercans, hammers, flutter kicks, lunges, burpees Motivators 10-1 without stopping Mary – Hammers, Crunchy Frogs, J-lows, LBCs, Freddy Mercuries, Diamond Mercans COT Nothing but praise …
It was a drizzly morning at the Ranch. Yhc’s first time out at a physical AO in awhile and first at the Ranch. It was great to be back out, workout and have fellowship. Dropbox handled the disclaimer and wor- Ssh, abe vigado, grass pickers, arm circles, trunk rolls, merkins, shoulder taps The Thang Used …
After being off work for seven weeks I was called back on May the fourth. The force was indeed with me. My stance until I received that call was one of a wait and see attitude and compliance to the SIPO restrictions. There have been plenty of unknowns and the reality for me was I …
Did you ever wonder the impact of one small raindrop? Probably not, but you put a whole bunch of them together it will change the way you live your life. Today was a perfect example of what happens when a bunch of small actions lead to some life changing moments or intense change. This morning …
7 Pax members Warmarama 20 side straddle hops in cadence 10 merkins into 20 mountain climbers in cadence Beatdown Dodgeball – We split into 2 teams, everyone had a kettle bell, 5 of them were 25 pounds, 2 of them were 55 pounds. If you were hit you were not out, you just had …
Cool but sunny. Disclaimer verbally accepted by all, no late arrivals. Warm-up: OYO reps of ten – arm circles, trunk rolls. IC reps of ten – Abe Vigodas, imperial walkers, squats, Merkins, mountain climbers, and side lunge. Mosey: Indian run around the park. The Thang: Playground bully. 3 groups, 3 sets of AMRAP: rotate through …
The sky Q gave us a few amazing sights this morning. A cool 59 degrees with a fire orange sky and then a fox crossed our path about 3 miles into the run. Plus he gave us Xman in his pajama pants:) Disclaimer – given and accepted. Warmarama – arm circles, huggy bears, squats, lunges, …