March 28, 2020 – DeHavilland

OH 2020 State Wrestling Qualifier Murph Audible

DATE: March 28, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson and Foxcatcher

I brought my 2.o (Foxcatcher), fresh off his OH High School State Qualifying wrestling season, for a rare experience at the Beatdown. I asked him last night if he wanted to join in the manana. He said he was challenged to do Murph. I said cool…we’ll do Murph at F3.

The Thang:

Murph – 1 mile run; 100 pull-ups; 200 Merkins; 300 squats; 1 mile run. The old school HIMs made modifications on the run and pull-ups. Foxcatcher said Wilson was more Beast than half his football and wrestling team (ultimate compliment from a young athlete).

Foxcatcher offered words of wisdom: "The point at which most people think they’ve given all they have, they actually have 40% left to give."


Shelter In Place

Date: 03-23-2020
Time: 0530
AO: Higgins
Q: Wilson

The Governor of Ohio has issued a Shelter In Place order, but still allowed exercising in public park with groups of less than ten.

One is clearly less than ten.

With the drizzle, the decision was made by the Pax to proceed to the Shelter.

Warm up:
20 X
SSH, Pickin’ Taters, Wind MillsThe Thang: (Presumably in shelter)
Tabata Timing – 20 on/10 off
Rotate exercise every 20 secondsSet 1
Clapping Merkins
Imperial Walkers1 Minute Rest
Set 2
Step Lunges
Incline Merkins
Freddy Mercurys
Declined Merkins1 Minute Rest
Set 3
Jumping Lunges
Archer Merkins
Heels to Heaven (Hip Thrusts)
Diamond Merkins1 Minute Rest
Set 4
Jump Squats
Dying Cockroaches
Carolina Dry Docks

When working out alone, Social Distancing is a breeze.



23 March 2020 – Kenosha

: 23 Mar 2020
AO: Kenosha (Temporary AO)
Q: Cobra

Conditions: 40 F, light rain

Warmup: legs spread – down to the middle, right, left, quad stretch, shoulder stretch, 20x windmills, 20x imperial walkers

The Thang: short block beatdown (got started a little late)

  • 4 sets: 20x block curls, 20x block overhead presses, 20x blerkins (block merkins), 20x block squats, 20x block swings

COT (reflection, self-hug)

Best Regards,
Alex Von Moll

19 March 2020 – Kenosha

: 19 Mar 2020
AO: Kenosha (Temporary AO)
Q: Cobra
PAX: Anthill, Swobbles (remote)

Conditions: 51 F, heavy mist

Warmup: legs spread – down to the middle, right, left, 50x 4-count side straddle hops, 20x monkey humpers

The Thang: 10 exercises with 10x burpees after each exercise

  • 10x lunges, each leg
  • 50m sprint
  • 10x crab kick throughs, each leg
  • 10x 4-count high knees
  • 50m side shuffle (right)
  • 50m side shuffle (left)
  • 60 second plank
  • 60 second wall sit
  • 20x pickle pointers
  • 10x spidermans

Cooldown: 1.5mi run


Rule #1, cardio


AO: Falcon Hill

Q: goldstar

Pax: anthill, cobra, stamp, Burt Macklin fbi

Warmup with mumble chatter and stretching on your own.

The thang:

20 minute run. (End @ 6pm)

Head to parking lot

Keeping a good social distance, we did some exercises as they were called out around the circle.

Goldstar – 20 burpees

Cobra – 20 plank fly things

Stamp – 20 lunges

Burt Macklin fbi – 20 derkins

Anthill – 20 SSH IC

Goldstar – 20 more burpees

With 2 minutes left, we did an AYG sprint across the parking lot.