06/10/2025 - Murph City - The Bern and PMS
WARMUP: usual stuff but outta order to get folks flustered. THE THANG: partner PMS…. 100 pull ups , 200 merkins, 300 squats cumulative with Miles and core work . Some…
Pax: Rojas
06/05/2025 - Vineyard - Happy 2 year anniversary to MEEEEE!!!!!
WARMUP: Mozy over to the middles school THE THANG: Highly anticipated two laps around the middle school and then started at the main entrance to the school. Ran down the…
05/30/2025 - Clinic - Embrace the suck
WARMUP: Lap, SSH, Weedpicker, Imperial Walkers, CopperHead Merkins, Mountain Climbers, Sungods, Coco’s Calf Crushers THE THANG: Weighted 4 corners (Merkins, Squats, OH Press) and Burpee King MARY: Never met her…
05/26/2025 - Murph City - Memorial Day Murph
WARMUP: Nope THE THANG: 2 miles 100 pull ups, 200 merkins, 300 air squats MARY: Nope ANNOUNCEMENTS: Nope COT: Depends FIL
05/16/2025 - Clinic - Need for Speed! 🏎️
WARMUP: SSH, Imperial Walkers, Weed Pickers, Windmills, Sun Gods & PH THE THANG: Increments of 5 to 30 – Bottom right Over Head press – Upstairs Squats – Bottom left…
05/14/2025 - Forge - Fanny Pack Q
There was a fanny pack (very functional), mini Jesus, cranky late Nessy, flashes of lightning and several wise men. WARMUP: hips, backs and hammys THE THANG: some fanny pack card…
05/06/2025 - Murph City - Honoring First Sgt Homer L Wise
WARMUP: Yep—uncomfortable Copperheads THE THANG: 1. Escalate/deescalate at the pavilion (dips/box jumps/squats/step ups) 2. Wheel of Merkin Sucked… 3. Hill work + AMRAP jump pull ups + partner coupon work…
05/03/2025 - Chatterbox - Remembering Spartacus
Today we honored Spartacus at his memorial at Dupree park. Fallen K9 for Woodstock PD. Stuffed Crust showed as our injured reserve…, he still did more crawl bears than Lizard…
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…
04/22/2025 - 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,…