06/21/2022 - Murph City - Grace
Warm-o-Rama Run .25 mile SS Hop Shoulder Taps Merkins Imperial Walker Squats Mosey to Playground 10 Pull-Ups 30 Squats Run to flag & back 3 sets A few ab exercises…
Pax: Happy Ending
06/16/2022 - Night Train (Closed) - Hard work pays off
Vinyl, super sonic, and Casper also joined. nice easy mosey around the fire station, lunges and then box squats continue to mosey 3 rounds running in between 10…
06/09/2022 - Night Train (Closed) - Night Train
Real straightforward, nothing fancy. Started with a long mosey down to the police station. Simple warmups consisting of SSH, Imperial Walkers, Weedpickers, Sun Gods, Michael Phelps. Mosey back up the…
06/06/2022 - - Zone 2
Ran 2 to 3.5 miles in Zone 2. Sprint in Zone
06/02/2022 - Night Train (Closed) - trivia night
mario and king tut were also there at night train, for the record. it was trivia night at the night train but we also got to do 10 to 1…
06/02/2022 - Stoneclad - 0.0
45 seconds on 15 seconds off Squats Bonnie Blair’s Squat hold Lunge hold Lunge hold Wide merkin Normal merkin Diamond merkin Carolina Dry dock Mike Tyson’s X-Men LBC Imperial walker…
06/01/2022 - Forge - Where’s Narco? Jackalope?
Narco and Jackalope were finally able to go on their cruise together, so we missed them this morning. Nice numbers at the Forge today. Workout is in the picture. Prayers…
05/30/2022 - Murph City - THE MURPH: Memorial Day Convergence, Honor the Fallen Heros
MURPH WOD – Why We do it? Meaningful rituals are few and far between in the fitness world, but THE MURPH WOD, performed on Memorial Day is done by 10’s…
05/17/2022 - Murph City - Murph City
We did murph things. Pull ups, Strava segments, Coupon
05/26/2022 - Night Train (Closed) - Daddy Day Care
1/2 mile mosey f3 meaning; f3 mission; f3 core principles Light stretching The Thang Circled up in plank, each consecutive pax does merkin saying what number they are on, up…