Author Archive Marvel

Presidents Day Moderate Murph

9 men left their fartsacks on a quasi-holiday to put in work in the rain.

We started a few minutes late (much to Goonie’s chagrin), but made up for lost time:

SSH x 20

IW x 15

Merkin x 20

Squats x 20

Mosey to Pineville Matthews Rd, as the Q had plans for a Mini Murph workout at the Davie Park playground. Seeing how this will play out, Goonie asks the Q if he’s aware of the massive construction going on at Davie…turns out the Q was NOT aware. Faced with limited options, we audible to the SCMS baseball field bleachers, where we proceed with the Mini Murph

Supine Pullups x 10

Merkins x 20

Squats x 30

Repeat 5x

The PAX moseyed over to the big stairs and knocked out a triple nickel

Carolina Dry Dock x 5

Lunges x 5

Ended with some running work at the main parking lot.

Partner 1: running

Partner 2: mix of LBCs, H2H, Merkins, Squats



Great to be out there with the PAX today. The weather wasn’t ideal but we tried our best to stay off the group. TClaps to Strawberry for making the FNGs feel welcome, and Goonie for saving us a run to the Davie construction site.

Two FNGs this morning. Olde English is a former brewmaster so we had to give him a name that fits (only the finest in malt liquor). Pleats is from Ohio and a yuuuge Buckeyes fan so we figured he’d appreciate the Harbaugh khakis connection.



Prayers for Benny, he was hit by a car yesterday while running along Rea Rd. Injuries not life-threatening, but his leg was broken in two places and he’ll be having surgery at CMC Main either today or tomorrow.

BROlympics is this Saturday (Feb 24th). Great opportunity for 1st F / 2nd F, lots of different events.

Speed For Need starting up in a few weeks (March 3rd) with GoJenGo.

Church on the Street is first Sunday morning in March. Contact Strawberry for details.

Dodging Buses in the SCMS Parking Lot

19 men made efficient use of their time in the gloom to get bigger, stronger, and faster…even the first schoolbus of the day driving right through our workout couldn’t stop this group from finishing strong. Anyway we were off at 5:31am to put in some work:


Jog one lap around parking lot w/ high knees and buttkickers mixed in


Circle Up

  • SSH x 14
  • IW x 14


Mosey to Rosecliff Rd

  • 5 burpees at each speed bump along the way


Triple Nickel (Marvel modified)

  • 5 Jumpsquats at top of hill
  • 5 Carolina Dry Docks at bottom of hill
  • Repeat 3x


Mosey back to SCMS

  • 5 merkins at each speed bump along the way


Peoples Chair at the bathroom building

  • Three rounds with increasing number of arm raises (civilian count): 30, then 40, then 50


Mosey to baseball bleachers for circuit work

  • Round 1: 28 supine pull-ups, 28 incline merkins, 14 lunges (each leg)
  • Round 2: 28 merkins, 28 step-ups, 14 CDDs


Back to the parking lot for partner suicides

  • Round 1: partner 1 runs, partner 2 mix of wide arm and diamond merkins (flapjack)
  • Round 2: partner 1 runs, partner 2 squats (flapjack)
  • Round 3: partner 1 runs, partner 2 dolly


Circle up for mary

  • Heels To Heaven x 28
  • Rosalita x 14


5 burpees OYO



Felt kind of rusty at times given a long delay since my last Q but great to get after it this morning with the PAX. They were a forgiving bunch, even after I cut the triple nickel short (Fireman Ed can attest my flub was somewhat defensible) and almost got us all run over by a bus in the SCMS parking lot (thanks to Goonie for keeping his head on a swivel and getting everyone to safety).

Forgot to mention this at the end of the workout but using 28 and 14 for most of the exercises was in honor of my alma mater JMU and their dominant victory over Youngstown State in the FCS National Football Championship last month. Go DUUUUUUUUUUUUUUUUUUKES



Debbie’s House – Union County PAX helping out neighborhood kid who just lost his family (check F3 weekly email for more details)

May 13th Savage Race – obstacle race; sign up individually or in teams of 4

April 29th Richard Shelters Race – might be a 5k or 10k???