11 Pax including 1 FNG and two new to the “Murph” , all out of towners…..Let’s here it for Buck for bringing the pain to his friends! Awesome work brother. On that note, it felt good to be back in the saddle with the “Murph” Pax and I’m hoping to see all the regulars come back out and settle in for the long fall run into winter. I’m talking about Scooby Doo, Stage Freight, Matlock, 3 for 1, Hush Puppy, JLove, Bed Bug, Gunny, and the list goes on!

So after a hiatus of three weeks I thought we’d do a little extra credit and here is how it went down…

Warmaramma: 5 Burpees and a 0.5 Mile Mosey followed by 5 Burpees.


50 Burpees

100 pull-ups 10 sets of ten

200 Push-ups 10 sets of 20 with the last ten flying style!

300 Squats 10 sets of 30 with the last ten jumping style

with 2.0 miles of running between sets and 5 Burpees at the ” House of Pain”

Mary: 0.35 mile cool down


I know it sounds easy but the House of Pain was a game changer for me… Not too much mumble chatter could be heard above the heavy breathing. Many thanks to all who participated and contributed to the team effort in the gloom this morning. We all got better today!

Aye – Wicked






PAX: Wicked

QIC: 8/4/16