06/16/2025 - Apex - Duster Q
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -11’s (high knees two count, derkins) -25 reps of 4 exercises (that leads to…
AO: Apex
06/12/2025 - Apex - Dirty Dozen- No Hustler.
WARMUP: Mozey to base of steps, SSHs, Imp. Walkers, Arm circles etc. THE THANG: 12 exercises- Pax counted off and started at their number on the list. 4th man ran…
06/09/2025 - Apex - Duster Q
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -200 reps of overhead press at first light post and 200 reps of flutter…
05/29/2025 - Apex - Duster Q
WARMUP: -none THE THANG: -ruck down iron hill to stop light by Regions bank then loop back around to Etowah high school MARY: -big boy flutter kicks and plank ANNOUNCEMENTS:…
05/19/2025 - Apex - More Murph training
WARMUP: THE THANG: 5 rounds 20-row ups, 40 merkins, 60 squats then .4mile run MARY: ANNOUNCEMENTS: Murph!!!!!! COT: Duster health check, Goldberg family (Alpha
05/12/2025 - Apex - The merkin ascent
WOR (at the bus lot) • SSH (IC) • Hand-release Merkins (IC) • Big Boys (IC) • Copperhead Squats (IC) • Imperial Walkers (IC) • Weed Pickers (IC) • Sun…
05/05/2025 - Apex - Murph :20 / :10
WARMUP: THE THANG: Day 2 of Murph routine. :20 of work then :10 rest for 10 set with .25 run between exercises MARY: ANNOUNCEMENTS:
05/01/2025 - Apex - Murph Prep week 1
WARMUP: little mosey to the chiller THE THANG: :10 on /:10 off for 10 sets then run to the bottom of the hill & back. This was cycled with pull…
04/24/2025 - Apex - Beatdown by Stihl
WARMUP: SSH, IW, CHS, Arm Circles and Michael Phelps THE THANG: 7 station’s 2 rounds – 50 each of Leg Lifts, Plank Jacks, Big Boy S/U, Shoulder Taps, Gas Pumps…
04/21/2025 - Apex - Duster Ruck
WARMUP: -none THE THANG: -rucked to iron hill and looped around to Kroger plaza and behind ET Booth MARY: -lbcs, flutter kicks and low plank ANNOUNCEMENTS: -8 Bit ruck on…