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F3 | February 27, 2017

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Charlotte, NC – MECA

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February Murph

February 27, 2017 |

I’m always humbled to participate in this monthly remembrance and this morning three others joined YHC in honoring an American hero.



1 mile run

100 pullups

200 pushups

300 squats

1 mile run



Freddy Mercury … Continue reading

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What happens when I watch Lone Survivor the night before my Monday workout Q?

February 27, 2017 |

posted on behalf of the venerable High Chair. . .

Great showing for a cold Monday. A Dirty Dozen brave souls welcomed back the 30 degree temps for a modified  version of the Maupin. After a quick disclaimer and welcoming … Continue reading

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Where two men are gathered…#Murph will be honored

February 27, 2017 | | 2 Comments

Two men posted for the second #Murph of the year at #DavisLake!  Sweat and 2nd F were enjoyed.

The Murph Thang:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

The Moleskin:

  1. YHC was happy to … Continue reading

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Big Boy Shoes Required

February 27, 2017 |

Good to be back at The Carousel after not Qing for 2 weeks! Welcome to all of the new guys: Snoopy, Kermit and  CroCoix ??…. While at the beach last week, we were sitting on the beach enjoying the sun … Continue reading

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I want to be Brutus when I grow up!

February 27, 2017 | | One Comment

YHC tried to bring back the pain of SRRs (Senator Royal Repeats) for all to enjoy, but only 3 PAX were brave enough (or not injured or marathon training) to venture out to the gloom this morning to tackle the … Continue reading

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Winter’s last desperate gasp

February 27, 2017 |

Nine men braved some unexpectedly cold temperatures this morning at the Highland Creek Sports Club to once again honor the memory of Michael Patrick Murphy through the running of “the Murph”. Here’s how it went down.

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Viva Chicken (Foot)

February 27, 2017 | | 3 Comments

12 of MeCa’s finest came to kick off their week and challenge themselves with a bite off the old Chicken Foot.  Several CF newbies were in attendance- one was lied to about the intensity of the route, one showed just to see … Continue reading

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Not good for Big Green to be alone

February 27, 2017 | | 4 Comments

Last Monday test drive of BellBuster brought out 7 Pax, some didn’t want the Murph nor Chick foot so settled for Big Red, latest addition to the family. Disclaimer warm a Rama Mosey around HT parking lot.

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Run Stadium Stairs and Assorted Pain Stations

February 27, 2017 |

Warm up:

Jog around practice field doing high skips, butt kickers, karaoke, goose steps

Circle up at practice field

SSH x 25

Arm Circles

Shoulder Shrugs

Hamstring stretch

Mountain Climbers x 20

The Thang

Enter Robert C. Bailey Memorial Stadium

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2 Minutes is too long

February 27, 2017 | | One Comment

Five beastly men of Tradition came out on this chilly morning to swing their weights as the birds went crazy for some reason. A brief Disclaimer was given, and we moseyed around the church then circled up for…

Warmorama: SSH … Continue reading

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