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F3 MeCa | October 19, 2019

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June Murph is a Sweaty Murph

  • When: 06/24/2019
  • QIC: Disaster
  • The PAX: Hugo, Gordo, Kleanup, Powerball, Snape, Buffalo Bill, Disaster

The PAX showed up in great numbers at the Highland Creek Sports Club this morning, with seven reporting for the Murph and another nine for Mettle (separate backblast). F3 honors the memory of Navy Seal Lt. Michael Patrick Murphy on the last Monday of each month as a way of recognizing our armed forces for their service. Here’s how it all went down:

  • Run one mile, returning to the HCSC playground
  • 10 Pull Ups
  • 20 Merkins
  • 30 Air Squats
  • Repeat exercises ten times
  • Run one mile, returning to the HCSC parking lot

MARY (with the Mettle crew, led by @Poutine of course)

  • Plank for 80 seconds
  •  Boat for 80 seconds
  • Mason Twist IC X 80
  • Low Flutter IC X 80


Thanks to all who participated today. The PAX was strong this morning. T-Claps to @Snape who finished his first Murph this morning. It is not easy, and never gets easier no matter how many times you do it. Good mumble chatter today as well.

The week of Disaster concludes tomorrow with a very run-heavy boot camp at Highland Creek Elementary School at 530AM. I hope to see you there.



  1. Please @Disaster, no more squats tomorrow. I’m putting my full trust in you.

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