AH Murph

  • When: 07/19/19
  • QIC: Boucher
  • The PAX: Food Lion

YHC thinks the Animal House Site is one of the best there is – so many toys – a track, pull up, dip and other stations, a challenging hill, etc. YHC also serves as the Site-Q at The Falcon (Durham’s Premier Friday workout! 😉 and finds it hard to get to Animal House. YHC has heard of some of the declining numbers and expectation differences for the PAX that used to regularly attend the Animal House. When YHC jumped on an available spot on the Q sheet that worked, and was optimistic that he may have some company.

When YHC arrived at the parking lot at 5:28, it was desolate. YHC got out the ruck, the kettlebell and started a warm
up and even went through the disclaimer (trying to build good habits!).

Warm Up
SSH IC x 20
WMH IC x 20
Arm Circles (big & little, forward & backward)
Mountain Climbers IC x 20
Imperial Walkers IC x 20

The Thang
As YHC moseyed down to the track to begin the Murph, Food Lion arrived out of the gloom. I strongly believe that the fellowship and community is the special sauce of this thing and the energy Food Lion’s arrival shared with YHC was palpable. Given that Food Lion ran to the AO for his warm up, we felt ready to go. I explained the plan (modified Murph – no weighted vest and breaking it up into digestible bites followed by some pushing plates up the hill back to the parking lot) and Food Lion was game.

We created the following circuit which we repeated 8 times with an extra set at the start and the end to get the reps in.
10 pull ups
20 merkins
30 squats
1/4 mile lap

We accumulated 100 pull ups, 200 merkins, 300 squats and 2 miles of distance covered.

We had about 15 minutes left to to alternately take turns pushing a 35′ ruck plate up the hill, while the other partner did KB Swings. Legs and Lungs were screaming!

We took turns leading Mary exercises.
Hello Dolly IC x 30
Side Plank Raises (left and right) IC x 20
Freddie Mercury IC x 30
The cherry on top was 10 burpees!

Food Lion shared a request for prayers for his mother and Uncle Truman, who has been experiencing some cognitive declines.

We spent much of our work out discussing some of the changes in the Churham Group, and specifically some of the declines in attendance at some of the AOs and some of the men who have seemingly left the group. It seems that there is a place for nearly everyone in F3, but obviously those that don’t align with the values of F3 – perhaps F3 isn’t for them. As we continue conversations about expansion and contraction of AO sites, let’s not judge AO’s purely on their overall attendance – some of the best fellowship happens in some of the smaller groups that YHC experienced this past week.

Grateful for this group and the opportunity to lead.

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