Pre-Blast – Anvil is doing the Murph
Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards included the Silver Star and Purple Heart.
Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.[1]
On July 4, 2005 Murphy’s remains were found by a group of American soldiers during a combat search and rescue operation and returned to the United States. Nine days later, on July 13, Murphy was buried at Calverton National Cemetery, Calverton, New York, Section 67, Grave No. 3710,[12] near his home town of Patchogue, New York.
John 15:13 – “Greater love has no one than this, that one lay down his life for his friends.”
Most of us have read all of this before, but I think its always a good reminder to read and understand what a hero is. One willing to sacrafice it all for his brothers.
Tomorrow we honor “The Murph” by doing the Murph at Anvil. There will be no COP or warm up, so come stretched and ready to get after it. At 5:30 – its go time.
For those that haven’t done it before, here it is:
Run 1 mile
100 pull-ups, 200 push-ups, 300 squats (broken into 10 sets of 10, 20, 30)
Run 1 mile.
Aye – see you brothers in the gloom.
The Run Around
8 brave men set out on a 45 minute tour
Warm up: side straddle (20), Imp walk (20), Mountain climber (20), Peter Parker (12)
Tour of Pain:
10 pull ups, 20 squats at jungle gym
Run to track
20 partner push ups w/ plank, 20 sit ups
Run to back jungle gym
20 dips, 20 reverse push ups
Run to stumps
20 stump jump ups, 20 incline push ups
Run to 1st jungle gym
20 jump sqats, 10 burpees
Reverse back through above back to beginning
Wall of pain, 25 air presses
lunge walk
repeat
100 yard karaoke and back
100 yard backwards run and back
100 yard jog and back, 75 % and back, 100% and back
5 minutes Mary : mason twist, flutter, rosalita, bicycle
Group wrapped up with plenty of energy
Posted on behalf of Floor Slapper
Follow the SF, and Don’t Leave it Behind
13 men stepped out into the Monday morning gloom to start the week off right. We followed the shovel flag down to the football field and began. Here is what we did:
The Thang:
Jog 1/2 lap around the track, throwing in some high knees, karaoke right/left, and butt kicks. Circle up around the flag for COP:
SSH x 20 IC
IW x 20 IC
Mtn Climber x 15 IC
Low slow squat x 15 IC
Slow merkins (Slerkins) x 10 IC
Starfish – count off by 4’s. 4 stations, 1 in each corner of the field. Begin with 5 burpees in the middle of the field, then run to your station and do called exercise. Then back to the middle for 5 burpees, and continue until each station complete. The 4 stations are:
Station 1: 10 jump squats
Station 2: 10 merkins
Station 3: 20 lunges (10 each leg)
Station 4: 10 Carolina dry docks
Plank work when done.
Line up at the 50 yd line for group sprints.
Group 1 sprints to goal line and back while group 2 does called exercise, then flapjack. Called exercises:
Round 1: merkins
Round 2: squats
Grab the flag, and mosey to the baseball field bleachers for circuit work:
20 dips
15 supine pullups
10 step-ups
Plank when done.
Repeato x 3
Mosey to outfield for more group sprints.
Group 1 sprints 3/4 length of outfield and back while group 2 does called exercise, then flapjack. Called exercises:
Round 1: merkins
Round 2: squats
(apologies for the lack of creativity, filling time here).
Plank when done.
Mosey to restrooms by the parking lot and grab some wall.
– People’s chair for 1 minute, arms by side, out front, overhead.
– Wall plank (extra credit – merkins while wall planking)
Repeato x 3
Circle up in parking lot for Mary:
Dolly x 15 IC
Protractor
LBC’s
Sid the Kid clockwise and counterclockwise
Moleskine:
Great work by all the pax this morning. Not a lot of mumble chatter, but did hear some moans and groans during several exercises so I hope it was a good challenge for all. Sound off in comments if I missed anything. Thanks for allowing me to lead, it was an honor as always.
Announcements:
– Watch Twitter for the chance at some BBQ ribs after the July 4th convergence, courtesy of Swanson.
– Keep Pele in your prayers as he and his wife continue in their battle with cancer
– Also keep Passport and his wife in your prayers as they head to Duke for some more testing
Closing out the quarter
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain climbers x 20
Parking lot drills:
plank rows (left) x 10, sprint 25 yds, 10 merkins, back for plank rows x 10
plank rows (right) x 10, sprint 25 yds, 10 squats, back for plank rows x 10
2-hand swings x 20, sprint 25 yds, 10 merkins, back for 2-hand swings x 20
hammer curls x 20, sprint for 20 mountain climbers, hammer curls x 20
1-hand swings x 15 (left), sprint & 10 squats, back for 1-hand swings x 15
1-hand swings x 15 (right), sprint & 10 merkins, back for 1-hand swings x 15
Partner up, lap around soccer field for Catch me if you can w/ 5 merkins @ transition
Lunge walk width of soccer field w/ 10 goblet squats every 10 yds
Mary
flutter w/ KB press x 15
LBC w/ KB x 15
rosalita w/ KB press x 15
Dying cockroach w/ KB x 10 OYO
Russian twists w/ KB x 15
Hill:
10 overhead press, up hill & down, 10 overhead press
10 horizontal rows, up hill & down, 10 horizontal rows
10 1-hand press (left), up hill & down, 10 1-hand press
10 teabag squats, up hill & down, 10 teabag squats
up hill for 2-hand swings x 25 OYO
COT
Solid performance by all today. Rip Curl is 3 weeks in and hammering it. Mic Check & Mighty pushing as usual, but Teddy & Tussaud may have inched them out today. And Tootie wasnt far behind. Good work.
Announcements
F3 dads continues on Saturday
New gear workout coming soon on Thursday, TBD. Check website and email for details
BRR training runs (The mountain goat challenge) coming up
#F3FastTwitch Pre-Blast
Join me (Slim Fast) for my inaugural Fast Twitch Q! We’ll do a little of this, and a little of that… should be fun for everyone! Leaving SCMS at 0515 for 1-hour of oxygen deprivation.
See you there! SF
Stretching hurts
12 tight legged men showed up to go through 45 minutes of torture.
Today we did some isolated strength training with the bands then some more AIS stretching. For an “easy” work out Flex seems to get a lot of groans and whining. YHC included. I am convinced that the majority of Area 51 are just not flexible. Maybe that is how men are supposed to be.
Spackler is back from his weeklong trip in Ireland. He looked rough, swollen, and defeated. But, impressively he showed up the day after getting in late yesterday. Those 20 lbs should come off in no time Spackler.
Bug Eater let YHC borrow one of his stretch bands. It was a rope that he either pulled off his donkey on the way out or one he made himself out twine. It was a ugly little thing.
Announcements
Convergence work out Friday
Sign up for the mud run
Skunk Works Heavy – preblast for 7/1
Go Heavy or Go Home
Now is your chance to try that heavier bell you’ve always wanted but were afraid to debut for fear of choosing the wrong workout. This is that workout. 100 reps? Ain’t happenin’. Low & heavy.
If you go light, you will leave unchallenged and pencil-armed. If you go heavy, you will be satisfied and glad you did.
The pain will be brought – we may even need our Spearhead brethren to make us a Skunkworks Heavy patch – TBD.
Running will be minimal and recovery in nature, and you can modify out of that as needed.
Skunkworks Heavy – Double the fun
#F3Swift Preblast – Medium Intervals
Swift will launch from the Vine Restaurant at the Ballantyne AO at 0515 on Tuesday. Bagpipers are welcome to join until they need to leave for 0530 Bagpipe start.
This week will be building on lengthening intervals to 4:30min (50% increase from 2 weeks ago). Since there will be shorter rest, the speed will not be as quick. The Goal is 4min 30sec at 10K pace, jog for 1 minute to regroup the PAX. Repeat for 3 rounds. Course will be kept within the Ballantyne Corp park on a moderately rolling course. Total mileage between 5-7 miles (depends on how much ground you cover in 4.5 minutes).
Calculate your 10K pace here: http://runsmartproject.com/calculator
Wiggler Tomorrow – New Summer Hours – Who’s With Me?
Bluto: Hey! What’s all this laying around stuff? Why are you all still laying around here for?
Stork: What the hell are we supposed to do, ya moron? We’re all expelled. There’s nothing to fight for anymore.
D-Day: Let it go. War’s over, man. Wormer dropped the big one.
Bluto: What? Over? Did you say “over”? Nothing is over until we decide it is! Was it over when the Germans bombed Pearl Harbor? Hell no!
Otter: Germans?
Boon: Forget it, he’s rolling.
Bluto: And it ain’t over now. ‘Cause when the goin’ gets tough…
Bluto: The tough get [Wigglin]! Who’s with me? Let’s go!
6:00 am – corner of Foxcroft and Rothwood – Delta pace…
** John “Bluto” Blutarsky, Animal House
Can I trouble you for a cup of warm milk?
26 of Metro & Area 51’s finest ran by the VSF for another assault within the DMZ.
The Thang:
Jog to Carmel MS
COP:
SSH x 25
H-R Merkin x 20
MC x 25
Squat x 25
Jog to ballfield.
Grab a rock (not too small nor too big) and mosey to lacrosse field.
Overhead press w/rock x 25
AYG Run to other sideline
CDD x 15
AYG run back
Lunge walk w/rock 1/2 way across field, Walk back w/rock overhead
Backward run across field, AYG run back
Jack Webb’s w/Rock: 1 merkin, 4 overhead presses; 2 merkins, 8 op’s; 3 merkins, 12 op’s; 4 merkins, 16 op’s; 5 merkins, 20 op’s
Bearcrawl 1/2 way across field, Gorilla walk the other 1/2
High knees across field
Bicep curl x 25 w/rock
Karaoke across field, karaoke back
Buttkickers across field
Walk across field w/rock held straight out
Mosey to return rocks
To school for long session of People’s Chair
Each of the pax does 5 H-R merkins then AYG run to end of line while pax stays in the chair; repeat until all the way through the line
Jog back to Carmel Rd. Park
Stop at last speed island. Plankorama.
AYG Run to the stop sign
circle up for some mary
Plankorama
Dolly x 13
Knee Up x 10
Makthar Ndjiaye x 13
Freddy Mercury x 13
COT
Ye Olde Moleskine:
Great group this morning at DMZ. Two 2.0’s and an FNG – Travis H – “Warm Milk”. Another EH by Scratch & Win, and another nickname derived from a Ben Stiller movie. How many have you EH’d now? 4? Strong! Welcome Warm Milk. Come back soon…how about tomorrow at Skunkworks?
Noticed some especially strong running by Hannibal, Kirk, One Eye, Outback, World Tour and Runstopper. Though Runstopper seemed to run out of steam in the later stages…not really…that was YHC.
Brushback, who is relatively new to the pax, is getting stronger; but hope the groin pull at Centurion which was aggravated today doesn’t put you on the IR for long. Ice up son!
Great send off prayer by Rashard.
Announcements:
Metro July 4th convergence – launches from Independence Park at 0700. Website link: http://f3nation.com/2014/06/27/july-4-convergence-preblast-from-independence-to-freedom/
Area51 July 4th convergence – 0700 at Calvary Church (Anvil/The Rock) – Tri Q’s are Bulldog, Dora & Hops. Coffeteria to follow at Arboretum Panera.
As always, it’s a privilege to Q the DMZ pax. Hope the regimen didn’t disappoint.