Pax: Canoe

05/30/2025 - Slab - Hero WOD Monsoor

WARMUP: SSH Imperial Walkers Toy Soldiers Sun Gods Michael Phelps Weed Pickers THE THANG: AMRAP 800m run 20 coupon high pulls 20 Burpees 100m farmer carry (2 coupons) 40 Big…

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

05/17/2025 - Woodshed - The Vagisil

YHC proceeds to give a new Saturday morning yoga group dibs on the turf field after our years of owning the gloom at this AO. 8 chicks & 9 dudes,…

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…

05/09/2025 - Slab - Peep the Bubblegum

WARM-O-RAMA (WOR): Moseyed down to the lower cul-de-sac. Got straight to work: • SSH IC • Copperhead Squats IC • Copperhead Merkins IC Everything seemed like your typical Friday gloom……

05/10/2025 - WoodstockRucks - Rucking Indian??

WARMUP: Ruck THE THANG: Short intervals: Ruck with interval carries. Riffle, Farmers, Ruck Hug, Indian Ruck. Rucking Indian (Tried it at least) MARY: Mother of Christ ANNOUNCEMENTS: BAHBABAB, Sunrise Ruck…

04/25/2025 - Slab - Red Friday HERO WOD

WARMUP: Mosey then SSH, IW, CHS, Arm Circles, MP THE THANG: Tennis Courts: Burpee, Merkin, BB s/u and Air Squat – 74 each then 44 each then 11 each exercise.…

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…