• When: 11/25/14
  • QIC: No Help
  • The PAX: Turasi, Band Camp, House, Fast Casual, Spackle, Hopper, Pull Out, Shank, Lobo, Pavarotti, No Show, Forest, Cream Cheese, Digger, Weekend Special, Netflix, Bulldog, PD, Floppy Disk, Good Hands, PYT, Itchy, No Help.

23 Pax complete a modified #Murph

Last night YHC double checked his phone to just make sure his mind wasn’t playing games with him.  He wouldn’t have signed up to Q at #Graveyard right after the GORUCK Challenge…or did he?  And his phone confirmed it, he had signed up to Q and his mind confirmed that there was something terribly wrong with him (or maybe something terribly right???).

Thinking post GRC, YHC was wondering why he would do that when he was still feeling rather sore.  Even worse, why in the world was he thinking about doing a modified #Murph workout?  Well YHC’s favorite cadre was Cadre Geoff.  Cadre Geoff was a member of Seal Team 10.  This cadre pushed the pax mentally and physically, and YHC loved it (again, maybe there is something wrong in his head).

Well as stated, Cadre Geoff was a member of Seal Team 10…and so was Lt. Michael Murphy (Medal of Honor Recipient, #Respect).  So maybe that’s why the #Murph workout was on YHC’s mind…or maybe YHC just loved pain?  Maybe both?

Regardless, YHC eased his sore body out of the fartsack, gingerly put on his shoes, and headed out into the gloom.

Weather: 60°, misty, and muggy

The Thang:

Explained what the #Murph work out was (modified due to not enough pull up bars, switched 100 pull ups for 100 Carolina Dry Docks).

Mosey to track, COP

SSH x 15 IC

LAC x 10 IC front x 10 IC back

TTT x 15

Move to starting line on track, run first mile.

Circle up

20 x Carolina Dry Docks

40 x Merkins

60 x Air Squats

Repeat 5x for a total of 100 Carolina Dry Docks, 200 Merkins, and 300 Air Squats

YHC gave the pax the option, 2 laps with abs at the end or 4 laps and finish workout.  Pax selected 2 laps and abs.

Run half mile, mosey to flag.

Circle up for ab workout.

Flutter kicks x 60 IC (crowd pleaser???)

Imperial Walkers x 15 IC

No Help Special, Static Flutter Kicks x 20 seconds each leg



Lexington Christmas part at Country Club of Lexington, Dec 19.  HC with Ken Doll, and make sure you vote for the awards

Dec 13th Merrits Merry Marchers Jingle Bell Run/Walk for Arthritis 5k Detail here

Thanksgiving Graveyard workout starts at 6am not 5:30am.

Start thinking about Father/2.0 workout in December

11/28 Reaper cancelled (don’t want to spill to much turkey)


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