• When: 2019-05-16
  • QIC: Pipeline
  • The PAX: Bloodwork, Bonesaw, Chewy, Landshark, Odyssey, Teddy, Pipeline


Woodshed Gets Murphed

There may have been a rather large party going on in Shandon, but YHC was on the Q schedule and was determined to make sure #Woodshed pax who stayed home got some action.

Conditions: Low 60s, pretty much perfect #Murph weather

The Thang:

COP

  • SSH x20 IC
  • Imperial walkers x20 IC while waiting for @Chewy to plant the @F3WoodshedFlag. Pretty standard stuff.

Mosey to the lower playground

Just to make the numbers nice and round, start off with:

  • Pullups x4 OYO
  • Squats x12 OYO
  • AMRAP glute bridges while YHC explains the rest of the workout (all OYO):

Playground Circuit:

  • Pullups x4
  • Merkins x10
  • Pullups x4
  • Squats x24

Repeat that circuit x3, then Run 1/4 mile to the Meadowfield principal’s parking space

  • Merkins x20

Run 1/4 mile back to the playground

Repeat all of the above x4. Do the math and that all adds up to:

  • Run 2 miles
  • Pullups x100
  • Merkins x200
  • Squats x300

Also known as one #Murph. You’re welcome.

COT (arms were shaky all around)

BOM by Pipeline

Moleskine:

  • #TClaps to @Bloodwork for being the only one to complete the entire workout before time was called. 40 minutes is now the official #Woodshed #Murph record.
  • All other pax made it to the final round; YHC finished everything but the last 1/4 mile or so. The only exception was @Odyssey who rolled in about 10 minutes late and missed the first playground circuit. #LIFO
  • Breaking the exercises down into small chunks does two things: it makes the very intimidating #Murph seem more doable, and it allows you to focus on form and not speed. Anyone can do 10 merkins and mosey 1/4 mile. The majority of pax can do 4 pullups. Anyone can, even YHC, if they modify enough.
  • Speaking of which, this may be the first time YHC has ever called pullups in a workout. Whatever YHC’s #Dolphin is, pullups are the opposite of it. Inspired by this week’s #Armory talk on taking the #DRP, YHC decided to embrace the suck, hang a bar on his bonus room door and beat them into submission. There will be much upper body soreness and no more #SoccerArms by the end of the year.

Announcements:

  • F3 Dads is coming your way on Fridays as soon as school gets out. Do not miss it.
  • Get ready for the #CrazyTrain, last week of June. Last year 5 of 6 finishers were from the #Eastside (Chewy, Serena, Heist, Corndog, and YHC). #Ozzy
  • #Mission cookout, 5/23 at Seven Oaks Park, 1730 hours. Sign up to bring something here.

Pipeline out.