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:…
Pax: Mr Sparky
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
05/01/2025 - Apex - Murph Prep week 1
WARMUP: little mosey to the chiller THE THANG: :10 on /:10 off for 10 sets then run to the bottom of the hill & back. This was cycled with pull…
04/17/2025 - Apex - Duster Q
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -7’s (imperial squawkers and calf raises(4 count)) -ET Booth parking lot ladder (increase rep…
03/26/2025 - Broadway - simple
WARMUP: mosey , wall sits for mission and disclaimer THE THANG: 2 quick laps 3 sets 1:30 wall sits into 20 squats 10 shoulder taps with merkin 2 laps 3…
02/04/2025 - Apex - Hurt & Lies
WARMUP: did that THE THANG: inchworm races, terrible triceps, biceps to “everybody hurts” written Al Green and stolen by REM. Tiki Walks MARY: yes ANNOUNCEMENTS: Duster unleashed chemical warfare on…
01/16/2025 - Apex - 🛶 70th Birthday Q
WARMUP: SSH, IW, CHS, AC, MO THE THANG: 3 beatdown areas 1-2-3. Divided up total Pax for each area then switched by airhorn every 12 minutes. (1) Bear Crawl between…
12/23/2024 - Apex - The Elfie Chase
WARMUP: 25 side straddle hop 5 weed pickers 12 merkins Sun gods Michael Phelps THE THANG: Played Feliz Navidad Pax performed side straddle hop during song Every “Feliz Navidad” &…
12/19/2024 - Apex - Duster AB Q
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -11’s plank jack (4 count), big bois -4 sets of 25 gas pumps, lbcs…
12/19/2024 - Apex - Duster AB Q
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -11’s plank jack (4 count), big bois -4 sets of 25 gas pumps, lbcs…