Fifteen men gathered around 3 shovel flags, disclaimer, and let’s mosey to the track. Two laps and hit the outdoor gym. As we grow and build up to a full Murph, we modified. After the two laps, begin the pull-ups, merkins and squats. Four sets of 5 pull-ups, 10 merkins …
The disclaimer was short and there was no warm-up. The Thang A Murph. 1 mile run on the track around Pontiff 100 Pull-ups 200 Merkins 300 Squats 1 mile run on the track around Pontiff We partitioned the exercises in reps of 5-10-15. I think we all modified the pull-ups …
DISCLAIMER and let’s mosey….due to a couple pax on limited duty (including YHC), we modified the Murph and limited the running. It also helped the pax work on pullups. Mosey to Baby Foundry, OYO (On Your Own) four sets of 5 pullups, 10 merkins, 15 squats, then run around the …
A few brave souls showed up at the Foundry for a Murph. A few more showed up because they didn’t look at the schedule and know it was a Murph Day. 
Explained a Murph, Disclaimer and let’s mosey: -run 1 mile to the Foundry -100 pull-ups -200 merkins -300 …
Three brave souls displayed intestinal fortitude by showing up to take on another Murph. Dictionary.com’s definition of Courage: the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery. My definition: when faced with difficulty, danger, pain, etc… is overcoming that fear, …
The name says it all – Speaking for my self, still feeling a little sore from the GN I was not looking forward to pushing through a Murph. That said some workouts you simply have to get started – focusing on something or someone else and simply give it all …
Growing up, Memorial Day represented the first weekend of summer. This was the first time we would pack up the car, hitch up the boat, and head to Lake Norfork on the eastern side of the Ozarks; a ritual we would repeat every weekend until Labor Day. I loved Memorial …
Eleven NOLA F3er’s and a visitor from Alpharetta joined the PAX on this “crisp” Mothership workout. Could this be the swan song for YHC Q’ing the NOLA Mothership only these 12 men seemed to care… cue violins. YHC tried to make it memorable: Disclaimer PAX Divided into groups of 3 “Sudden …
6 PAX gathered at Pontiff Playground in the foggy Ole’ Metairie gloom for a kickstart to the week. We had to plant a virtual flag today after the shenanigans at City Park on Saturday. The Thang Mosey to the Rock pile for our Warm-Up Warm-up COP: SSH x 39; Imperial …
