OH 2020 State Wrestling Qualifier Murph Audible
DATE: March 28, 2020
AO: DeHavilland (Delco Park – Kettering, OH)
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.
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."
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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.
SSH, Pickin’ Taters, Wind MillsThe Thang: (Presumably in shelter)
Tabata Timing – 20 on/10 off
Rotate exercise every 20 secondsSet 1
Imperial Walkers1 Minute Rest
Declined Merkins1 Minute Rest
Heels to Heaven (Hip Thrusts)
Diamond Merkins1 Minute Rest
Carolina Dry Docks
When working out alone, Social Distancing is a breeze.
DATE 23 Mar 2020
AO: Kenosha (Temporary AO)
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)
Alex Von Moll
DATE 19 Mar 2020
AO: Kenosha (Temporary AO)
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
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
Cooldown: 1.5mi run
AO: Falcon Hill
Pax: anthill, cobra, stamp, Burt Macklin fbi
Warmup with mumble chatter and stretching on your own.
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.