Murph-ish Post Murph

AO: Norseman

When: 2023-05-30

QIC: Knight Rider

PAX (15): Bottom Bunk, Cam's, Chapter 11, Crikey, DeLorean, Huffy, muTTon, Nacho Libre, Password 123, Pepper, Shortcake, Sweeper, TMI, TO

Preamble:

A post Murph...Murph-ish beatdown was planned. Intro, disclaimer, and FNG welcome were presented at 0530. PAX moseyed to Turf Field 1.

Warm-O-Rama:

Led the PAX in-cadence through: SSH’s – 20 Weed Pickers – 10 Hillbillies – 10 Merkins – 10 Big Arm Circles - OYO

The Thang:

Lights were on in the field press box, which was a nice surprise: Overall workout flow / instructions, exercise demonstrations, and safety guidance was given by YHC. THANG #1: The goal was to complete 2 full rounds of 3 different exercise stations with a roughly 220 meter run (comprised of 3 x  80 yard laps) after each station rotation. Each exercise station would last 2 minutes and there was a 2 minute time cap on each run.   PAX were split up into 3 groups, the music was started and the PAX were off. STATION #1: ROUND 1 and ROUND 2 ----------------------------------------- 3 PULLUPS (BURPEES PERFORMED WHILE IN LINE – NEXT MAN UP STYLE) ----------------------------------------- (THEN) RUN 3 LAPS – rotate to the next station (wait for the 6 in low plank) STATION #2: **ROUND 1** ----------------------------------------- SQUATS w/ SANDBAG ----------------------------------------- (THEN) RUN 3 LAPS – rotate to the next station (wait for the 6 in low plank) **ROUND 2** ----------------------------------------- STEP UPS w/ SANDBAG ----------------------------------------- (THEN) RUN 3 LAPS – rotate to the next station (wait for the 6 in low plank) STATION #3: **ROUND 1** ----------------------------------------- MERKINS ----------------------------------------- (THEN) RUN 3 LAPS – rotate to the next station (wait for the 6 in low plank)   **ROUND 2** ----------------------------------------- BIG BOY SIT UPS ----------------------------------------- (THEN) RUN 3 LAPS – rotate to the next station (wait for the 6 in low plank)   After the 6th run…the PAX transitioned immediately to THANG #2:   THANG #2: 3 MINUTE DRILL The PAX were to again, be split up into 3 groups across 3 different exercise stations. This time, each exercise station would last for 1 minute with 15 seconds to rest/rotate to the next station in between: 3 MINUTE DRILL ---------------------------------------- Exercise #1: 1 minute of ROWS on the bleacher back bar (then rotate) ---------------------------------------- Exercise #2: 1 minute of sandbag LOADED SQUATS (then rotate) ---------------------------------------- Exercise #3: 1 minute of MERKINS (then rotate) At the close of 3 minutes and 30 seconds time at the field was called. The PAX graciously helped YHC drop off cones, sandbags, etc up near the Knight Rider mobile then we quickly moseyed up the hill back to the flag.

COT:

Welcome FNG Sweeper. Announcements:  unfortunately...can't recall...late BB. Prayers: Prayers to help us honor and remember those who fought and gave their lives for our country to protect the freedoms we enjoy. Blessings for this group of men and prayers for strength to those that may be suffering in silence.

Naked-Man Moleskin:

This is a late one before the BB reminder was put in place... Better late than never I hope. Always an honor to lead.  SYITG !!!

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