05/05/2025 - Clinic - Dora got heavy
WARMUP: Side Straddle Hop, Imperial Walker, Copperhead Squats, Windmills THE THANG: Dora with running man packing weight. We did some stretching after. MARY: ANNOUNCEMENTS: F3 needs cash, Upcoming Speed For…
Pax: Chick Magnet
05/02/2025 - Clinic - Pumping Cans!!!
WARMUP: Mosey and the usual THE THANG: 3 rounds of 4 exercises, 50 reps each, all with weights. Used bags of canned goods as weights. Collected lots of items for…
04/30/2025 - Forge - Grimmy Bday Q – 38 Special
WARMUP: Yep THE THANG: 1. Tabata – 3 cycles of 8 exercises Worked for 50 secs off for 20 Went through Various comments about the board but the sweat told…
04/29/2025 - Murph City - Murph all over your body
WARMUP: No thanks THE THANG: 2 miles, 100 pull ups, 200 merkins, 300 squats…. If you can MARY: nope ANNOUNCEMENTS: 2nd F lunch tomorrow and Memorial Day Murph COT: Saluki…
04/24/2025 - Vineyard - Brokeback Vineyard Amp’d
WARMUP: Yep THE THANG: 90s country on the radio, various partner work— one broke-back partner trio — what more could you ask for 1. 11s by middle school // dips…
04/22/2025 - Murph City - Copperhead squats are for slow people
WARMUP: small lap jog in around the parking lot. THE THANG: Partner up. One at bottom of the hill other at the top by the flag. Bottom does 10 merkins,…
04/16/2025 - Colosseum - Buck Furpees
WARMUP: Usual THE THANG: 100 burpees and lots of other stuff. MARY: Yes ANNOUNCEMENTS:
04/18/2025 - Clinic - Old Timey Shenanigans
WARMUP: we did two just to be safe THE THANG: 🔩various exercises with bolts, including: bring sally up tabata, step ups, flutter kicks, skull crushers, bent weasels, and crow horns🔩…
04/15/2025 - Murph City - Murph city- we do pull ups so we don’t have to pull out
WARMUP: nice 400 meter jog and Some of the classics. Added a triple threat to merkins and legs. THE THANG: 800 meter run tempo pace- 2 4 00 meter rubs…
04/14/2025 - Clinic - Leg Day
WARMUP: usual stretches and a fair amount of lungi THE THANG: Partner up. One pax runs across the field does 10 merkins runs back, Partner then goes. Person waiting does…