08/24/2023 - Night Train (Closed) - 🚀
WARMUP: mosey to bridge; then Do stuff followed by 100 ab exercises THE THANG: partnered up and did exercises with coupon while partner ran1/5 Mike then rotated until both ram…
Pax: Charleston Chew
08/22/2023 - Murph City - leg day
WARMUP: mosey then SSH, weed pickers, copperhead merkin THE THANG: squat walk to next light post then 25 squats, lunge back then 25 squats. 11’s with copperhead squats and pullup…
08/15/2023 - Murph City - Murph 0.0
WARMUP: light mosey, suns & Phelps, slow wind mills, ssh THE THANG: round 1: 50 pull ups, 100 merkins, 150 squats. Intermission: at the circular bench dips, derkins, inclines while…
08/14/2023 - Vineyard - Vineyard Aged 5 Years
WARMUP: Moseyed to the bus lanes and circled up for: SSH Weed Pickers Michael Phelps Sun Gods BoSox called on PAX to recite the 5 Core Principles We counted off…
08/08/2023 - Murph City - The attack of Trash Panda’s
WARMUP: A brisk Mosey followed by some dynamic stretching. The usual SSH, WP’s, flamingos, and a lengthy attempt at Baby Arm circles. THE THANG: 3 Let downs (pull up pause…
07/25/2023 - Murph City - Murph
WARMUP: THE THANG: we did murph MARY: ANNOUNCEMENTS:
06/27/2023 - Murph City - Murph
WARMUP: THE THANG: we did the murph MARY: ANNOUNCEMENTS:
05/29/2023 - Murph City - Murph
1 mile run 100 pull ups 200 push ups 300 squats 1 mile
05/23/2023 - Murph City - Merkin Mania
mosey + ssh, weed pickers, hillbillies Derkin Shuffle – 10,8,6,4,2 of derkins with shuffle along picnic tables, box jumps, and dips 11’s with pullups and burpees four square -…
05/09/2023 - Murph City - Sp6c Joel Lawrence
Warm-o-Rama: SS Hops, Imperial Walkers, Prisoner Squats, Mt. Climbers (all 10 reps) Mosey to Ace Hardware (~.5 mile). 11s: Inchworm Merkins & Squats w/ 10 yard Bear Crawl and Crawl…