F3 Greenwood

Wish you were here

5 guys decided to start their day at Fury.  And I was glad they did.  We continued Murph preparations and I am confident this crew is going to knock it out of the park on Memorial Day.  A slight mist was present and actually pretty nice.  Tootsie and YHC rolled in right at 5:00am and we got to work.  Here is how it went down:

 

Murph Prep

Work must be done in order. Max effort. Once you drop/stop, you must run to woods(approximately 50 yards) and back. Keep going until all reps are completed.

 

100 Pullups

200 Merkins

300 Squats

 

 Mr. Ed (Extra Duty) for early finishers

 21-15-9

After each movement, take a trip to the woods and back.

 

21 burpee block jump overs (complete burpee by jumping over coupon)

21 Thrusters

21 KB Swings

15 burpee block jump overs (complete burpee by jumping over coupon)

15 Thrusters

15 KB Swings

9 burpee block jump overs (complete burpee by jumping over coupon)

9 Thrusters

9 KB Swings

 

COT/BOM

 

  • I really didn’t know how long this would take.  I knew it would spread the PAX out some, particularly on the pull-ups.  After some time into the pull-ups we implemented a 10 rep minimum on pull-ups, 20 rep minimum on merkins, and 50 rep minimum on squats.  So even if you dropped, you completed the minimum before taking a trip to the woods.
  • By my estimation, I made 28 trips to the woods and back.  Garmin said I was just short of 2 miles which seems about right.
  • I’m headed to Macon Georgia tonight the see Dickey Betts so we started with the Allman Brothers playing.  That quickly went sideways and we ended up with Tesla and several Pink Floyd songs among others.  I told the group of the first time I ever head “Wish you were here”.  I was with Ryan Griffith (Chef Raekwon) and his dad in Greenville for a soccer tournament.  I still to this day remember exactly what stretch of Pelham road we were on some 25-30 years later.  For years (and still to this day) I think about that every time I hear that song.  At the time, and until Ryan’s Dad’s passing, I had no idea that was his favorite song.  RIP Grasshopper.
  • Wow – these dudes who are posting consistently are seeing some remarkable improvements.  Inspector is absolutely killing those pull-ups now.  Mary Anne and Tootsie did the work with vests.  And Pinto continues to post and show that he definitely will be a top level PAX.  Great job.