The Greatest American Hero – AKA Mini-Murph

  • Workout Date - 07/03/2014
  • Q In Charge - Radar
  • The PAX - Bartman, Handy Manny, Posh Spice, Holla, MallWalker (Respect), Earth Mover, Alfred, Scholarship, Mountain Momma, Oui Oui, Mocha Cookie Crumble Frappachino, Shannon Faulkner, San Diago, Wrinkle, King James, Evader, Ahhhnold, Billy Jean, FNG - Moobs (Jeremy Keever), 00, Sherpa, Radar
  • AO -

Though I was hoping for a smaller crowd, they kept streaming in until we were 22 strong for YHC’s VQ Beatdown at The Burbs.  It was a pleasure leading you men on this hot and humid morning, and I hope you found it both painful and enjoyable!  FYI for the future, Radar hearts pull-ups :).  Let’s begin.

windmills X 10 (IC)
merkins X 10 (IC) – Radar Count
side-shuffle the parking lot and back

-Indian run to Mitchell Rd. Elementary (single file may have been a mistake)
once at the school, on your faces for PAX merkins (We’ll work on these) #mumblechatter begins

The Greatest American Hero (AKA Mini-Murph)
-Break into groups of 3.  Each person does 10 pull-ups, 20 merkins, 30 air squats.  Once all are complete, run to the enc of the parking lot and back.  Repeato X 5
Plank when finished. – Total of 50 pull-ups – 100 merkins – 150 air squats
Mosey back to MRPC, wait, stop half way.  Everybody plank then jailbreak to the back stairs for some 11’s 7’s  – diamond merkins X 1 up and down the steps to burpees X 7, diamonds X 2 – burpees X 5, …
– audible for time, (more like 5’s)
-Mosey to the circle for 6MOM

Leg-Throw-Dolly’s X 20 (IC – Radar Count) #crowdpleaser
Flutters X 20 (IC – Radar Count) also a #crowdpleaser
Plank-O-Rama (Posh)



4th of July Convergence tomorrow at Cleveland Park, 07:00 – 08:00 – The Murph to kick off the long weekend.

Monday, July 7th at 5:30 PM, F3 Leadership Forum at Bacon Brothers on Pelham Rd.  More info from GS here:

Powdersville Saturday morning


Continue to lift up Erector and his family.  Praise for a successful surgery yesterday!


Welcome to FNG Jeremy Keever – MOOBS!  Kind of awkward getting called out for not EH’ing him along time ago, but I’ve got noone to blame but myself.

Welcome back Mallwalker and Mocha Cookie Crumble Frappachino!  Glad to see you both healed and getting after it once again.

Thanks for everyone who posted this morning for my VQ!





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