The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Conditions: Foggy, ~60F, no wind, warmed up significantly as the sun came out
FNGs: None. No disclaimer given.
- SSH and Mountain Climbers(?) were performed just as YHC arrived (2 minutes late due to bike trouble)
- LBAC x 15 IC each direction (forward & back)
- 8-Count Body Builders x 10 IC
- Slow Indian Run around track for one lap, during which 4 PAX grabbed blocks and deposited one at each goalpost base (to use as steps later for pull-ups)
- YHC explained that Floppy had challenged the PAX to develop a monthly fitness test for The Jones. YHC had an idea he wanted to test out this morning. It is a 40-minute AMRAP workout, so the goal is to complete as many rounds as possible before time is called.
- The test
- When the 40-minute clock starts, start by running 1 mile (4 laps)
- Then in the remaining time, perform as many rounds as possible of:
- 5 pull-ups (hanging from goalpost) – any grip is allowed. May use cinderblock as a step if needed.
- 10 merkins
- 15 squats
- 120 yard run (goalpost to goalpost) – once you reach the opposite goalpost, start over with more pull-ups
- Your score = Number of rounds completed + (decimal point) + number of sub-rounds completed
- Example scoring:
- If you completed 5 full rounds plus 8 merkins, you score 5.1 (5 full rounds + 1 sub-round).
- If you completed 5 full rounds plus 10 merkins, you score 5.2 (5 full rounds + 2 sub-rounds).
- If you completed 5 full rounds plus 14 squats, you score 5.2 (5 full rounds + 2 sub-rounds).
- If you completed 5 full rounds plus 15 squats, you score 5.3 (5 full rounds + 3 sub-rounds).
- You get the picture.
- Since this was our first run-through of the workout, we didn’t bother with decimal point scoring, just counted complete rounds (honestly it was hard to keep count, so we need to come up with a counting aid. YHC has some ideas (maybe bring small figurines and put an agility ladder on the ground – have PAX pick a figurine to represent them and advance it to the next square each time they complete a round).
- Yo Adrian 22
- Gandhi 21
- Houdini 21 (modified with planks instead of pull-ups due to broken finger)
- Luigi 18
- LottaLove 16
- Cisco 14
- Prius 12
- Good mornings x 20 IC
- Scuba divers x 15 IC
- Freddy Mercury x 30 IC
- Side plank dips x 10 IC each side
Namerama: Cisco, LottaLove, Houdini, Prius (respect), Yo Adrian (respect), Gandhi, Luigi
Pledge and COT
- Prayers for Luigi’s wife & baby – in the home stretch now with under 5 weeks to go!
- Filbin Creek clean-up today starting at 9:30am, just around the block (where Filbin Creek crosses Attaway Street). Note: Luigi and LottaLove participated, and believe this counts as a double-down 😉
- Mud Run in Columbia May 19. Save the date and be thinking about teams.
None prepared by YHC (apologies). Houdini shared a word about King Jehoshaphat in the Bible. Two nations were coming against him in battle, so he asked God what to do. Instead of speaking directly to him, God put his Spirit in another man who told Jehoshaphat that he indeed needed to go to war, but not to fight. So the Israelites went to war but sang instead of fighting, and watched God kill all the enemy troops himself. It took three days to collect all the spoils. Great reminder to trust God and wait on his timing, he can overcome enemies that would easily overpower us. (You can read the full story in 2 Chronicles 20.)
Great work by everyone today, I got a lot of feedback (from others and from my muscles, haha) that this was a good challenging workout. I like that it only uses four simple movements, but touches on multiple major muscle groups: pulling, pushing, hip drive, and cardio. It also keeps all the PAX near each other, so no one is “left behind” even if others are going way faster than you.
The workout is a modified version of the “Murph” hero workout from CrossFit, named after Navy Seal Lt. Michael Murphy who died in the line of duty in Afghanistan at age 29. “Murph” (he called it “Body Armor”) was his favorite workout. (Full story at the bottom of this post: https://wodwell.com/wod/murph/). If you complete 20 rounds of this modified version, then you’ve also completed all the reps required for the original Murph (including the second mile run, since you’ve covered 2,400 yards running between goalposts, which is 1.36 miles), although without the 20 lb weighted vest (cough *rucking opportunity* cough).
I’d propose naming our workout “The Warrior” to continue honoring Michael Murphy but also acknowledge that it is modified from the original “Murph” workout. Timing-wise, it is designed to fit in a weekday or weekend time slot. I’d propose the Third Thursday of the month, as a continual reminder of the F3 mantra that “I am third.” (God first, others second, me third) Life is not primarily about us.
With all that being said, YHC is open to modifying or replacing this workout with something better! Totally open to feedback.
Quote of the day:
“My Fitbit says I burned 850 calories – that’s better than a Major Dad workout!” -LottaLove