June 28th 2005, at the age of 29,  Michael P Murphy Lt Team Leader – Navy Seal Team 1 , died in a remote region of the Hindu Kush in Afghanistan. He received the Medal of Honor for his work! Which was giving his life to protect our freedoms and to save the life of his brothers at his side! This morning 19 of Natville’s Pax got up to honor his work and to remember the sacrifices that are made every day for our ability to live the lives we so often take for granted…. God bless the efforts of the US Armed Forces and be with them Lord as they do their jobs around the globe. Here is how we demonstrated our respect for The Real “Murph”

Warmarama- None

Thang: 1000 Reps! 2 miles of running,  100 Pull-ups , 200 Merkins, 300 Squats, 400 Core reps and a 3 minute planche to put a bow on the morning!

Sets: 10 pull-ups, 20 Merkins, 30 squats, run to the shovel flag for 40 core reps- rinse and repeat X10.

Mary: 3 minute Planche

Detail of core reps:

  1. LBC
  2. Super Man
  3. 3. Plank Dips
  4. LSF
  5. Partner Sit-ups
  6. Low Dolly
  7. Plank Jacks
  8. Freddy Mercury
  9. LBC- inserted for the weighted Planche ( best audible yet at F3 called by Gilligan!)
  10. Suitcases
  11. 3 Minute Planche

Many thanks to Daphne for recruiting at the pub, and to Chaps for coming straight from the pub! Fumes were in the air this lovely morning….Awesome work, spread the word men and let’s kill this workout each week for those that serve, After all it’s because of them that we are free to do so!



Watch for all the 3rd F opportunities as they come out on Sunday’s – email.

Pre-Ruck 5:00-5:30 tomorrow at the Funk….Gilligan Q

Pre-Ruck 6:30-7:00 Sat morning at the Nightmare…Matlock Q

Wait Time VQ Sat at the CW-Nightmare! Show up in support men – Tclapps

Heart Walk May 21st –  Here is the link to the F3 Team Page: Contact Cory Phillips (Tommy Boy) http://heartwalk.kintera.org/greensboronc/f3natvillepax

PAX: wicked

QIC: 01/28/15