4/28/21 – Mini Murph

AO: Lightning Rod

QIC: Danish

PAX: Bunny, Fargo (FNG), Free Lunch, Giggles, Herbie, Kiwi, Slash, Stray Cat, Twinposter (FNG), Zippy (FNG)


46F, Cool, Full moon and some great energy with 3 FNG’s pulling up.

Warm up

SSH x 15

Scissor arms x 15

Hip circles x 15

3rd grade exercise x 15

Lateral lunges x 10

Windmills x 10

Mosey to track

The Thang

800m run

100 Inverted rows

100 Merkins

150 Ground touch squats

800m run

As an introduction to the Murph, PAX were encouraged to complete this in any order they want and break the exercises down into smaller chunks to be able to complete it successfully.

Mosey Back to LR

Flutter kicks

Leg raises

Box cutters

Frozen Freddy Mercury’s



As our PAX continues to grow and evolve, we remain committed to the HIMs who are unrelenting in their devotion to being better humans. We’re a haven for those who leave it all on the gym floor and challenge those around them to do the same. F3 is not for everyone and we’ll never try to be. We won’t drag the half-hearted to the finish line. We’re here to amplify the potential of those with the will to improve. The goal is always the same, build and be better humans.

We’re here for each other. I know 3 people in the last few days who have had a friend pass away so please reach out and don’t be afraid to talk about it. Some of us have lots of experience in helping people cope, some have very little, but we can all listen and be a sounding board. Walkman, your note last week was touching and know that we are all here for you. This goes for anything in your life.

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