Starry Nights Bombs Mile

THE SCENE: You couldn’t draw up a gloomier Saturday, 30 degree weather, no signs of the sun, and rain. This equaled perfect recipe for getting better with our brothers
F3 WELCOME & DISCLAIMER: Welcomed and disclaimed
WARM-O-RAMA:

  • SSH x 50 IC
  • Daisy Pickers x 15 IC
  • Imperial Walkers x 20 IC in a circle, O Positive style
  • Baby Arm Circles x10 (baby, then bigger, then reverse baby, revrs bigger)
  • Polka Stretch things we’ve done before OF runs x 20 IC

THA-THANG:

  1. Mosey to overhang at the Kitchen/FedEx Center,  
  2. 5 burpees every 30 seconds, for 12 rounds.
  3. Bombs Mile!
    • Mosey 0.25 on pathway to theater where we’d do 5 burpees, 10 overhead claps, 15 merkins, 20 big boy situps, 25 squats
    • Mosey < 0.25 to visitors center for round 2 of 5 B-> 10 OHC-> 15 M-> 20 BBSU-> 25 S
    • Mosey >0.25 on pathway and wind up at theater again for round 3 of 5/10/15/20/25
    • Mosey ~0.25 back to FedEx Vistors Center for final round of 5/10/15/20/25
  4. Indian Run around and about for 0.5 miles ending at STARTEX

MARY:
Nontraditional Mary as to not have cold, soggy bottoms, ending with SSH IC x 25 to finish up

COUNT-OFF & NAME-O-RAMA
11 (1 FNG -> Swayze; there was an FNG named Penthouse following the Ruck)

CIRCLE OF TRUST/BOM:
Hadn’t prepared, but asked PAX to share glimmers of hope of past month. YHC shared praise for The Seeker’s employment! Other PAX mentioned positive relationships on the important things with their M & 2.0s amidst this season. One HIM mentioned a friend who struggled with depression who now empowers others to be an encouragement to folks who are considering taking their life.

MOLESKIN:

PAX enjoyed a free tour of Starry Nights, though it was such a cheap trick as we had no access to the corndogs/funnel cakes stand or petting zoo. And the lights weren’t even lit.

ANNOUNCEMENTS:

  • O Positive is pushing 19 x 19 to get guys to set goals of doing 19 events with other PAX in 2019. Check out #19-x-19 in Slack if interested.
  • 12/10/18 – Starry Nights Ruck, see #ruckers if interested.
  • 12/16/18 – 1pm – Scottish Virtual Run in Collierville, starting and ending at pub; see O Positive for deets

Pavilion of Pain

THE SCENE: 39 degrees of comfort or discomfort depending on if you like it cold or not

F3 WELCOME & DISCLAIMER
Welcome and disclaim-ations provided. Twice in fact, but briefer the second time.

WARM-O-RAMA:

SSH IC x 30
Daisy Pickers x 15
Baby Arm Circles IC x 15 (+ reverse)

THA-THANG:

The PAX moseyed over to the pavilion. This part of the workout was split up into a pairing of upper body and core.

  • Merkins x 20
  • BBSU x 20
  • Erkin x 20
  • LBC x 20
  • Derkin x 20
  • Flutter Kick x 20
  • Dips x 20

Then we wrapped up this round with a 1 minute hold of the People’s Chair.

Next, we moseyed to next parking lot down from the pavilion. This part of the workout was split up into a pairing of lower body and core.

  • Squats x 20
  • BBSU x 20
  • Lunges x 20
  • LBC x 20
  • Calf Raises x 40
  • Flutter Kick x 20

Next, we rinsed and repeated… but backwards. More of a “yoyo” than “pearls on a string” type of workout. So, we did the lower body/core workout right where we were and then moseyed back to the pavilion for the repeat of the upper body/core workout.

Finally, we moseyed back to STARTEX and arrived right at 6:15.

MARY:
No time, but we did plenty of it during the workout.

COUNT-OFF & NAME-O-RAMA
Orange Julius, Carport, Commie, Rosetta Stone, Potiphar, Slots, Marrow, Laettner, Wall Builder

CIRCLE OF TRUST/BOM:

A significant goal of F3 is to “invigorate male community leadership”… but what is leadership? Is a leader supposed to be out front or in the back? (trick question, the answer is “yes”) That being said, one of the most impactful courses I ever took while in college was called leadership strategies. The main book we worked through was titled “Influence” and some of the examples from it were how kids coming to your door “influence” you to buy something you would never actually buy (think a $5 candy bar). One of the biggest takeaways for me, though, was that a significant part of being a good leader is in influencing others in a positive way. Leadership is NOT (just) about getting people to do what you tell them to do.

A biblical example of this concept is in Philemon. Briefly, Paul uses some pretty “influential” language to convince Philemon to accept Onesimus back. He doesn’t “command” him, but instead tells him that he “appeals” to him. He says he knows Philemon will “do even more than I say.” Paul really twists Philemon’s arm but uses his relationship and influence to encourage Philemon to do the right thing.

We can think of plenty of other examples… in F3, we EH someone to get them to come out and work out with us and become a part of our community. We even have leaders who “watch the six” to make sure no one is left behind. So I would encourage you 1) to be more aware of the influence (and leadership opportunities) you already have in front of you and 2) to be more active in ensuring your example is a positive one.

MOLESKIN:
We didn’t get in the grass. The PAX appreciated this apparently. I had at least a couple guys mention thanks afterwards. So I got that goin’ for me which is nice.

ANNOUNCEMENTS:
n/a

Lamplighter row

THE SCENE: 39 degrees, crisp and cool, but gone is the 70 degree weather.
F3 WELCOME & DISCLAIMER

Disclaimed
WARM-O-RAMA:
Windmills 15 IC
Proper stretches.
Arm Circles IC 10 (forward and reverse)
High Knees IC 20

THA-THANG:
Mosey lap around the parking lot to the light posts.
Each light post, add 1 rep. Transportation varied between posts.
1 burpee bearcrawl,
2 burpee
3 burpee
4 burpee
5 burpee
1 Merkin lunge walk
2 Merkin
3 Merkin
4 Merkin
5 Merkin
1 Mountain climber, Imperial Walker
2 Mountain climber,
3 Mountain climber
4 Mountain climber
5 Mountain climber

Mosey back to Startex.
Sprint the long end of the parking lot, walk to short ends. 2 total laps.

MARY:
BBS IC 15
LBCs IC 15
Pickle Pounders IC 10
Plank 60 seconds (Commie)

COUNT-OFF & NAME-O-RAMA
Commie, Mr. Wonderful, Red Roofer, Choker, Sleep Number, Bailout, Woodpecker, Wall Builder, Granola, Orange Julius, Potiphar, Carport, Commie

CIRCLE OF TRUST/BOM:
God wants to be in every aspect of our life and he has made provision for this in his word.
A couple of paragraphs from John Pipers book “Future Grace” highlights this fact.

When I am anxious about my ministry being useless and empty, I fight unbelief with the promise of Isaiah 55:11. “So shall My word be which goes forth from My mouth; it shall not return to Me empty, without accomplishing what I desire, and without succeeding in the matter for which I sent it.”

When I am anxious about being too weak to do my work, I battle unbelief with the promise of Christ, “My grace is sufficient for you, for power is perfected in weakness” (2 Corinthians 12:9).

When I am anxious about decisions I have to make about the future, I battle unbelief with the promise, “I will instruct you and teach you in the way which you should go ,”(Psalm 32:8).

When I am anxious about the welfare of those I love, I battle unbelief with the promise that if I, being evil, know how to give good things to my children, how much more will the “Father who is in heaven give what is good to those who ask him!” (Matthew 7:11). And I fight to maintain my spiritual equilibrium with the reminder that everyone who has left house or brothers or sisters or mother or father or children or farms, for Christ’s sake “shall receive a hundred times as much now in the present age, houses and brothers and sisters and mothers and children and farms, along with persecutions, and in the age to come, eternal life” (Mark 10:29-30).

When I am anxious about being sick, I battle unbelief with the promise “Many are the afflictions of the righteous but the Lord delivers him out of them all” (Psalm 34:19). And I take the promise with trembling: “Tribulation brings about perseverance; and perseverance, proven character; and proven character, hope; and hope does not disappoint, because the love of God has been poured out within our hearts through the Holy Spirit who was given to us” (Romans 5:3-5).

When I am anxious about getting old, I battle unbelief with the promise, “Even to your old age, I shall be the same and even to your graying years I shall bear you! I have done it, and I shall carry you; and I shall bear you, and I shall deliver you” (Isaiah 46:4).

When I am anxious about dying, I battle unbelief with the promise that “not one of us lives for himself and not one of us dies for himself; for if we live, we live for the Lord, or if we die, we die for the Lord; therefore whether we live or die, we are the Lord’s. For to this end Christ died and lived again that He might be Lord both of the dead and of the living” (Romans 14:7-9).

Prayers for Mr. Wonderful with an important interview. Prayers for Red Roofer and his family.

MOLESKIN:

Bailout posted and left just as fast. Seemed like it was because the Men of the Morg are just that intimidating. But the hunter orange said otherwise.

Bert & Games

  • THE SCENE:
    • 269.8167K, 96% humidity, 4 PAX short of the 10 PAX threshold for fun & games Q.
  • F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA:
    • Simon says (10 burpees for infractions: 3 infractions)
      • SSH 18x IC
      • Mountain Merkins 13x IC
      • Frog walk across parking lot
      • Inchworm 10x IC
      • Bear Crawl back to STARTEX
      • Aussie Burpees 10x IC
  • THA-THANG:
    • Fun & Games
      • Ruck, Ruck, Boots (10 mins)
        • PAX circle up
        • Picker rucks around circle
        • PAX alternate standing and Al Gore each time Picker says Ruck
        • Boots PAX has to try to catch rucked picker
        • Hilarity would have ensued…
      • Freeze Tag (10 mins)
        • Regular rules
        • Frozen PAX performs 2 burpees, then lunges until unfrozen
    • Bert WOD
      • 50 Burpees
      • 400 meter Run
      • 100 Push-Ups
      • 400 meter Run
      • 150 Walking Lunges
      • 400 meter Run
      • 200 Air Squats
      • 400 meter Run
      • 150 Walking Lunges
      • 400 meter Run
      • 100 Push-Ups
      • 400 meter Run
      • 50 Burpees

  • MARY:
    • Crab/Bear notasport (aka “soccer” aka “futbol”)
      • 3 on 3: first with crabwalks, then with bear crawls
  • COUNT-OFF & NAME-O-RAMA
    • Ruck: (3) Commie, BAM! (+ Cujo), Choker
    • BC: (6) Commie, Choker, Wall Builder, Orange Julius, Sleep Number, Granola (QIC)
  • CIRCLE OF TRUST/BOM:
    • From https://wodwell.com/wod/bert/
      • “U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
        Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
        He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”
  • MOLESKIN:
    • It is very difficult to keep things in order while Q’ing a Simon Says workout. I wish I had prepared more for it. Simon Says has a lot of potential for sharp-minded Qs.
    • We completed about half of the BERT WOD in 30 minutes. Probs could complete the whole thing if we had an hour–Mothership.
    • Pleasure as always to get better with fellow Morgolians.
    • Prayers for PAX we haven’t seen in a while.
    • Feeling unchallenged from the workout, Commie was seen knocking out hundreds of 50# barbell curls after the workout, while the rest of us mortals slunk back to our cars.
    • No coffeeteria 🙁

Morg: Nips, Arms, CMUs

THE SCENE: The Morg: 33 degrees and steady breeze, some might say windy.

F3 WELCOME & DISCLAIMER

We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.

WARM-O-RAMA:

Partner up. Half runs to marker and back, while other half does (Dora-style, switching when group returns from run):  SSH, Windmill, Imperial Walker.

Circle up: Arm Circles. 10 burpees. World’s best stretch.

 

THA-THANG:

Need one CMU per pair of Pax. Mosey to playground/pullups.

  • TABATA: Partners do one round each of the following, 40 seconds on, 20 seconds rest.
    • Pullups, BBSU
    • CMU Curls, Wide Squats
    • Single Rows: Left, Merkins
    • Single Rows: Right, Squat Jump
    • High Pull, Shoulder Taps
  • Mosey to Picnic Tables (no CMUs): 11’s, dips and derkins. Flutter for six.
  • Mosey back to repeat TABATA.

MARY:

Flutter Kick, Side Dip 5xEach side. Repeat flutter and side dip, then flutter kick for 45 seconds to Endex.

COUNT-OFF & NAME-O-RAMA

Bootheel, Granola, Sleep Number, Commie, Rosetta Stone, Orange Julius, Mr. Wonderful, Carport, Four Eyes (Q).

CIRCLE OF TRUST/BOM:

From F3’s 43 Feet podcast: Argument/Persuasion: 1. Don’t get angry, 2. Seek to persuade, not to berate, 3. Assume you are not 100% right and allow yourself to make concessions. I have learned a lot about this through discussions with Pax recently.

MOLESKIN:

Wind, Cold, Shirtless Granola made for a nid tipply workout. T-claps to Granola and Mr. Wonderful for doing work with Goliath, the “extra” CMU. Also to Commie for carrying our partner CMU by hisssself for yours truly.

ANNOUNCEMENTS:

Whetstone: listen to the podcast, fill out the google form, wait for me to contact you.

Another Murph at the Morg.

THE SCENE:  502.2 on the Rankine Scale
Preruck with Commie and great convo on all things health related.
F3 WELCOME & DISCLAIMER

Disclaimed. 
WARM-O-RAMA:

Willmills IC 15
Proper Stretches.

THA-THANG:
Had a Q planned out, some traditional stuff, bear crawls, burpees, crabwalks etc.
But YHC looked around at the paltry attendance and saw that he was surrounded by 2 of Bartlett’s finest HIMs, GR12 brothers. Called an audible and threw out “traditional stuff.” Lets go to war! We did our best to replicate the Murph.
Bottom line scores:
OJ DNF
Granoloa DNF
Commie DNF

To track our performance over time in a workout that may just become a weekly staple at the Morg the approximate scores(not exact) are as follows:

Granola 1 mile run, 60 pullups, 120 merkins, 200 air squats, another 1 mile run.
Commie and OJ: 0.9 mile run, 30 regular pullups +70 modified, 200 merkins, 300 air squats, 1 mile run.
Times: Commie ~37 minutes, Granola 39 minutes, OJ 40 minutes.

Coffeteeria consisted of measuring our BP, BMI, and Body fat %.
MARY:
No time.

COUNT-OFF & NAME-O-RAMA
Commie, Granola, Orange Julius.
CIRCLE OF TRUST/BOM:

YHC has been dealing with a lot anxiety lately, poor sleep quality and stress. To combat this the following Bible versus have been helping:

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” Matthew 11:28-30

Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. (John 14:27)

Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful. (Colossians 3:15)

Now may the Lord of peace himself give you peace at all times and in every way. The Lord be with all of you. (2 Thessalonians 3:16)
Prayers for Carports family and healing for Ramrod.

ANNOUNCEMENTS:
December 24, Christmas eve Convergence at the Morg with the Cockpit. Soulja Boy and Orange Julius will Co-Q.

Ring of Fire Circuit at the Morg

THE SCENE:
It wasn’t snowing and was above 20 degrees.

F3 WELCOME & DISCLAIMER:
Given and given again for the FNG who was running a little behind.

WARM-O-RAMA:

x25 IC SSH
x15 IC Daisy Pickers
x10 IC Windmills
x25 OYO High Knees

THA-THANG:
YHC had several stations for a high tempo circuit workout.

The stations were CMU overhead press, squats, body builders, merkins, shoulder taps, planks, big boy situps, american hammers, mountain climbers, burpees, lunges, flutter kicks, bear crawl and “IT”.  The pax would perform each exercise will the one at the “IT” station would mosey to two different targets and back.  When IT returned, each pax rotated counter-clockwise to the next station.  We did two or three rounds.

Once Rosetta Stone made his signature 6:05am appearance, we completed the current round and then all sprinted about 60 yards to the end of the parking lot.  From there we did lunge walks, bear crawls and high knees down about 100 yards and back where we sprinted back to our stations and completed another round.

MARY:
60 seconds of high plank and one arm plank.

COUNT-OFF & NAME-O-RAMA
Mr. Wonderful, Rosetta Stone, Orange Julius, Commie, Sleep Number, Venom (FNG), Pirtle, Granola, Carport

CIRCLE OF TRUST/BOM:
YHC learned at a young age not to follow the world’s peer pressure by riding his bike off a trailer fracturing his nose.  Applied this to how the world wants us to follow it but we are called as men of faith to be set apart from the world.

MOLESKIN:
Tell someone you love them, hug a brother or friend, buy a stranger lunch…

ANNOUNCEMENTS:

The Iron Crawl

THE SCENE: It was a dark and dreary morning at a crisp 46 degrees, just how we like it.
F3 WELCOME & DISCLAIMER

properly welcomed and disclaimed.
WARM-O-RAMA:

•15 SSH

•15 Daisy Pickers

•15 Windmills

• 90 Second  Plank
THA-THANG:
•Mosey to playground

•20 Leg Tuck Abdominals

•30 Flutter Kicks

•The PAX assorted themselves into a line where the first HIM would work on 20 overhead presses  with 50 pound freeweights. While he worked on the overhead presses the rest of the PAX did flutter kicks until he completed his reps, no one stopped working on flutter kicks until they were up to do the overhead presses (the occasional modification to the plank in place of flutter kicks was made).

•Mosey to pavilion

•10 box jumps onto the picnic tables

•10 lunges towards STARTEX from the pavilion across the grass. Then 5 burpees then 10 lunges and so on until 10 sets of 10 lunges were competed. We then army crawled the rest of the way back to STARTEX (roughly 100-130 meters)

MARY:
•20 Flutter Kicks

•20 Little Baby Crunches

• One minute plank

COUNT-OFF & NAME-O-RAMA
4 (PAX) for pre-ruck: @orange Julias, @Mr. Wonderful, @Granola and @Commie

6 (PAX) for Boot Camp: @Granola, @Orange Julias, @Potiphar, @Mr. Wonderful, @Commie and @Rosetta Stone.
CIRCLE OF TRUST/BOM:
In 1400 Yi Sung-Ke was the founder of what became known as the Yi Dynasty, he took refuge in Hamhung, Korea (modern day North Korea) after his son ousted him in a palace coup. When the upstart emperor (Yi Sung-Ke’s son) sent a secession of diplomats from Seoul to reconcile with his father, Yi Sung-Ke had them all slaughtered, one by one. This gave rise to the expression that still lives on in Korea: A “Kings envoy to Hamhung” is someone who embarks on a trip and is never seen again.

We all have been hurt or backstabbed or put in a precarious situation complements of a family member or friend.

Colossians 3:13 says “Bear with each other and forgive one another. If any of you has a grievance against someone forgive as the Lord forgave you.” If someone has done you wrong, take the highroad. Don’t cast them out and hold onto past transgressions. If they reach out, forgive them or better yet  extend an olive branch and take the first step yourself.

Don’t let your character be defined by past headaches, leaving a trail or envoys in your wake. I’m far from perfect. There’s people I have a hard time forgiving, my mood changes for the worse when they draw near but that’s not gonna help me nor anyone for that matter. I’m going to work on past grudges and I ask that y’all do too. Don’t leave a trail of severed ties. Push yourself everyday to improve and don’t wake up as yesterday’s man.
MOLESKIN:
All of the HIMs that showed up today worked hard and killed it. Also prayers for @Ramrods bone spurs and @Rosetta Stone’s neighbor.
ANNOUNCEMENTS:
No announcements were given due to the fact that I knew of none to give.

It’s Frickin’ Freezing in Here, Mr. Bigglesworth

THE SCENE:

F3 WELCOME & DISCLAIMER:
Yes and quickly, because brrrrr.

WARM-O-RAMA:
SSH x25 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

THA-THANG:
Duplicated the Thang from last Friday’s Neverland workout: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: Commie & Carport tied with 0
Set 2: CMU Curls/Flutter Kicks.  Winners: 3 tied with 0
Set 3: Burpees/WWI Situps.  Winner: Orange Julius with 9
Set 4: CMU Presses/Freddie Mercuries.  Winners: 4 tied with 0
Set 5: Derkins/Squats.  Winners: 5 tied with 0
Set 6: CMU Tricep Extensions/Monkey Humpers.  Winner: Carport with 0
Set 7: Carolina Dry Docks/Imperial Squat Walkers.  Winners: 3 tied with 9

Final Scores:
Carport: 20
Commie: 22
Sleep Number: 28
Orange Julius: 30
Choker: 34
Wall Builder: 45

Conclusions:

  • Tiger Lilly is still the king
  • Carport can not count
  • Overall scores were better due to it being too cold to stop moving for more than 1 second at a time

MARY:
Sprinkled throughout.

COUNT-OFF & NAME-O-RAMA
6 PAX: Carport, Choker (QIC), Commie, Orange Julius, Sleep Number, Wall Builder

CIRCLE OF TRUST/BOM:
Psalm 133:1 – “Behold, how good and pleasant it is when brothers live together in unity!”

F3 is a brotherhood, and I’m very grateful for the unity we have.  Unity does not require 100% agreement.  Some of us root for the maroon team, others for the orange one.  Some vote for the red team, others for the blue team.  Some cook chili, others make some kind of bean concoction.  But at the end of the day, I know the guy across the circle from me has my back whether or not our opinions differ on any given issue.

This unity and brotherhood will be on display next Monday when Gus and Cheesesteak host a lunch with the “Statement on Social Justice and the Gospel” as the topic of discussion.  What you will see if you attend is something that has become very rare these days:  an honest debate over a weighty topic, yet free of personal attacks, misrepresentation, and general rancor.  Try doing that on Facebook or the Tweeters.

Every day in F3 brings me a new reminder of the special thing we have going here.  More guys need this.  Go get them.

MOLESKIN:
I’m willing to try wearing some at the next workout.  Moles stay warm, right?

ANNOUNCEMENTS:
QSource lunch 1130 Friday at East Memphis Whole Foods, topic is LDP.

“Statement on Social Justice & the Gospel” lunch 1144 Monday at East Memphis Whole Foods.  Read the statement here prior to arriving.

Attendees at either lunch can get the WF salad bar, or if you want to save time just bring a salad from home and flush a $20 bill down the toilet to get the same effect.

Morg Monday: Modified Murph

  • THE SCENE:
    • Warm-ish & wet-ish
  • F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA:
    • 15x IC Goofballs
    • 10x IC Around the World Lunges
    • 15x IC Mountain Climbers
    • 20x OYO Penguin jumps
    • Indian Run to the Playground
  • THA-THANG:
    • We partitioned the workout into 20 14 rounds in 2-count cadence of
      • 5 pull-ups
      • 10 merkins
      • 15 air squats
      • 1/10 mile run (first back always went for the 6)
  • MARY:
    • 10x IC low country crab
    • 10x IC crunchy frog
    • 10x IC reverse crunches
  • COUNT-OFF & NAME-O-RAMA

    • 5 PAX (0 FNGs) + 1 Cujo for pre-BC ruck: Orange Julius, Bruce, Commie, BAM!, & Choker
    • 12 PAX (0 FNGs) for BC:  Orange Julius, Bruce, Woodpecker, Rosie, Wallbuilder, Commie, Carport, White Castle, Pirtle, Sleep Number, Choker, & Granola (QIC)
  • CIRCLE OF TRUST/BOM:
    • Most of my CoT was lifted from this site which selected excerpts from the “Biography” section of the Murph Foundation website (italics):In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
      Murph

      1mile Run
      100 Pull-Ups
      200 Push-Ups
      300 Air Squats
      1 mile Run
      With a 20 lb Vest or Body ArmorThis workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

      Here’s an excerpt about what went down in Afghanistan in June 2005:

      On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

      A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

      Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

      As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

      On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

      By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

  • MOLESKIN:
    • I’ve been wanting to participate in the Murph WOD for a while, but haven’t been able to coordinate a fitting occasion for it until now. As a soft, non-veteran civilian, I’m never really sure how to adequately or meaningfully convey my gratitude to the brave men and women who lay their lives down for the rest of us.In reading Lt. Michael Murphy’s story above, I was struck by how much it took to recover Luttrell. Mission first, men always. Again, without any service experience myself, and drawing from my understanding that there would be no Easter without Good Friday, I can only guess that behind every Veteran’s Day there is a Memorial Day.So, in addition to the honor and thanks rightly due our Veterans, I’d like to think that we should also stand side-by-side with our Veterans to engage their stories, remember their fallen friends and family,  and cherish our shared freedom.
    • In addition to the comic relief of Carport’s flying-squirrel ready-positioning, for pull-ups, he also helped us recognize and honor AOQ-extraordinaire, Sergeant First Class Thomas Wright (aka Choker) for his service.
    • Apparently, everyone was way more familiar with this story than I was. I did my best to memorize and convey as much of the biography as I could and the PAX patiently let me stumble through it.
    • Kotters to White Castle!!
    • Stoked to have Pirtle permanently join the Morg!
    • One day Rosie may show up for a whole workout. Showing up late is better than not showing up at all!
    • Prayers for Carport & Red Roofer.