Bizarro Murph

Bizarro Murph

QIC: Rudolph

Date: 5.27.2025

PAX: Zephyr

It’s raining and gnarly.  So what?  At least one guy remembered a key core principle:  Zephyr was there before YHC and once 6:29 struck we got out of our cars.  “Is this it?” he asked.  I had not the heart to tell him that sometimes this is how it goes.  Still, after being involved with F3 since 2015, I’ve had only one other 2-man, but never a no-show.  We didn’t come here for nothing, let’s rock:

Run to workout pad.  Warm-0-rama:  SSH, Arm Circles, Chain Breakers, Swimmers, Whirly has the clap, Windmills, Lunge with a twist.

Okay, the day prior I did a Murph and am sore in my pecs, lats and quads.  And my right testicle was humming the night prior, thank God that went away.  So now I don’t want to kill those muscles but let’s work others:  Shoulders, Triceps, Calves, Abs and whatever else ain’t merkins, pull-ups or squats.

Cycle went like this:

10 – Diamond Merkins

20 –  LBC

30 – Double calf-raises

I originally thought to do 10 sets of this, and then move to the next, but in the heat of it I thought screw it, let’s do 6 exercises in a row and see what happens.  So then we did:

10 – CDD

20 – American Hammers

30 – Imperial Walkers

Not too bad, right?  A good recovery from Murph.  We did 5 cycles in a row with no stop, so I said screw it again, we need some cardio.

10 Navy Seals.  This sounds easy, but after a Murph the day prior and the above x 5, it got the heart pumping.

Back to more sets, I think we did 2-3  more cycles, and then….10 more Navy Seals.  Zephyr loved it.

Now Mary time, I had a good set of exercises and our core was just freakin’ burnt from the cycle above.  Good Ab day.

TIME.

Announcements – nada

Prayer list – Van Gogh’s family

Moleskin – I kid about participation because I know it was miserable, and I shot everyone the bird on slack, but if just ONE person shows up that’s a win.  If Zephyr hadn’t come I likely go home, half-ass a workout, then get down about what F3 really is.  Instead, we had a spirited 2 man workout that made me better.  Cheers to showing up, you may help someone out and change their trajectory.

Rudolph