October 31st, 2016 By Disaster

Twelve men ended the month on a high note by coming out to honor the memory of Lt. Michael Patrick Murphy through the running of the Murph. There were no costumes in sight, although there were a lot more blue shirts than usual. Here’s how it all went down:

Run One Mile

• 10 Pull Ups
• 20 Merkins
• 30 Squats

Repeato X 10

Run One Mile

Mary included sets of low flutters, the squirm, and Freddie Mercury. Afterwards @Google led us through some welcome stretching exercises.

COT and BOM

Moleskin

1. #TClaps to @Eggnog on completing his first Murph today. And special thanks to @Buffalo Bill for wearing his headband so we can tell the two of them apart.
2. I had to keep a close eye on @Kool Aid this morning to make sure he didn’t pull another disappearing act. Sure enough he was there right through the end of the beatdown. Well done sir.
3. @Derby dug his weight vest out of the back of his closet this morning just in case anyone had forgotten that even with the extra weight he is still faster than the rest of us. #Impressive
4. Great day for running out there this morning. No long sleeves or hats needed. Hope we can continue to enjoy this weather for as long as possible.
5. Don’t forget to get out there and vote this week. Early voting continues through Saturday, and can be accomplished in as little as 15-20 minutes. Please honor your duty as an American by voting. F3 brother George Bell (@Scrappy) is on the ballot as a district judge this year.
6. Special convergence this Saturday, November 5 at Mallard Creek Community Park at 7AM. Special guest ‘Q’ will be there from Columbia. Please remember to honor the men and women serving in our armed forces by wearing a red shirt. RED = Remember Everyone Deployed.

It was great posting with you men this morning. Lots of strong performances out there. Sound off below.

Highlands

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