Stranahan Elementary

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Date(s) - 09/06/2018
5:30 am - 6:15 am

The Q:

Stranahan Elementary



Bootcamp Style Beatdown enjoying everything nature has to offer.

1 reply
  1. Bullock
    Bullock says:

    Thursday, Sept. 6, 2018
    Q (VQ) – Bullock
    Welcome to F3 Fitness, Fellowship, and Faith
    Any FNGs? (1)
    F3 workouts are:
    Open to all men
    Always Held outdoors, rain or shine.
    Led by member of the PAX in a rotation fashion, I am not a professional.
    Ends in a Circle of trust.

    Today is the first Thursday and that means it is the Murph. We will complete a mile run, 4 laps around the school, 100 pull ups, 200 push ups, 300 air squats, and then finish off with another 1 mile run. After you complete the first mile, you can break up the pull-ups, push-ups, squats how ever you want. I will give a 15 min warning for those that want to get the last mile in before we meet in the circle of trust.

    Named after Micheal Murphy who was a Navy seal who killed in action in 2005. For 45 min him and his squad held off taliban fighter, Murphy went to an open area, took rounds on and continued to give the location on the radio call for help, he ended the call with Thank you.

    Started the Murph with a mile run, 4 laps around the school. Then proceeded to the playground equipment and completed the pull ups, push ups, and squats. I gave a 15 min warning for people that wanted to complete the final mile. We ended in a COT with count o rama, sideshow was the 6. We then named our FNG, Millen, big Lions fan. We then went to announcements (9/11 workout downtown at Promedica was mentioned). Then finished with intentions and prayer.

    23 at the Murph
    Billy bob, Dirty, Cornelius, Doyt , Jazzy Steve,
    Side show, Coco, Duece, Hacksaw, Colonel, Hustle,Sipe, Commodus, Abu, Ticket, Jimmy Dean, Honeymoon, Poodle, Coustou, Kitty, Beaker, Bullock, Millen(FNG)


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