05/24/2022 - Murph City - Murph BD on the Fly
Warm-Rama: Short – 10 side straddle hopes, weed pickers, Sun-gods, Michael Phelps. The Thing: – Dora – Partner up in 2’s, 400 merkins, sprint, 5 star jumps, repeat to 400…
Pax: Happy Ending
05/20/2022 - Kratos - Kratos Recovery
Warm up mosey and movements and plank work Bear crawl down hill, doing exercises at each decline R&R with Crab Walks, changing direction each time Sprint back to top each…
05/19/2022 - Night Train (Closed) - Summer Bod Preparation
Happy E’s twin boys Casper and Vinyl were in attendance as well. 11s Merkins/Mike Tysons BBS/American Hammer (4x) Burpees/mountain climbers (2x) Squats/lunges (2x) Start each round together Pick up the…
05/18/2022 - Forge - The Pink Flamingo
Dora: Partner Up. Run 200 yds. 10 Squats at the Top. All Single Count. Kodiak is trash. 100 Thrusters 200 Upright Rows 100 Curls 400 Over the Bell 500 Flutter…
05/16/2022 - Cheetah - From Alpha to Cherokee / VQ/ Im new in town
Moseyed around school for a brief warm-up. Was bullied to jump in middle of circle instead of comfortably leading from edge. Dora (Run around island in back parking lot) 100…
05/06/2022 - Kratos - Broga, Strength and Shorties
Mosey Circle up, yoga work: wrist stretches (for merkins later on….and other things for some) – on hands and knees, palms inward and facing up, make slow fists. Turn palms…
05/03/2022 - Murph City - What goes down, must come up?
Ten PAX gathered to enjoy the misery of Murph training! Started with a short mosey, circled up and went over the mission, principles and disclaimer, stretch and then went back…
05/04/2022 - Crossroads - Game of checkers?? NO!! CHESTS
Started out with Clear skies Mosey > f3 Disclaimer > wide merkins > diamond merkins > merkins (18 all together) The Thang (minima groans) all pax air squat around deck…
04/12/2022 - Murph City - Murphy City Breakdown
Eight PAX gathered at the Valley Playground of J.J. Biello Park and endured the following misery. After a decently long mosey, we circled up, I gave the core principles and…
04/25/2022 - Cheetah - TABATA
Mosey f3 disclaimer light stretching The Thang Pax run up road while 2 pax stay behind and hide a joker; queen; king card under 1 of three frisbees. Then 2…