The Murph – Daring Greatly

When: 04/21/2016

QIC: Wait Time

The PAX: Tommy Boy, Wicked, 3-for-1, Jitter-Bug, Scooby-Doo, Sir Purr, Bedbug, Twinkie, Wilson, Birdsnest, Ozark, Snooki, Stretch, Linda, JR, Drizzle, and Pinkmon.

Eighteen PAX stepped into the arena that is the Murph. In addition to our exercises, the PAX used inspirational quotes as an antidote for Sad Clown Syndrome.


A short ½ mile run before the thang.

The Thang

Pull-ups 8 sets X 10

Merkins 8 sets x 20

Squats 8 sets x 30

Core Exercises 8 sets x 40

After two circuits of exercises we included a short run to the shovel flag.


At the shovel flag, we ended with the American Hammer and a quote from

Teddy Roosevelt:

“It is not the critic who counts; not the man who points out how the strong man

stumbles, or where the doer of deeds could have done better. The credit belongs

to the man who is actually in the arena, whose face is marred by dust and sweat

and blood; who strives valiantly; who errs, who comes short again and again,

because there is no effort without error and shortcoming; but who does actually

strive to do the deeds; who knows great enthusiasms, the great devotions who

spends himself in a worthy cause; who at the best knows in the end the triumph

of high achievement, and who at the worst, if he fails, at least fails while


– F3 Greensboro Gear Portal is open until April 28.

It was an honor to lead this morning. Consider each of you my

brother. Aye.

Wait Time

PAX: minimal

QIC: yes