09/14/2021 - Murph City - Jared Schmitz
WARM-O-RAMA .5 mile Indian Run: 5 HR Merkins before running to front 50 SS Hops .5 mile Indian run: 10 Squats before running to front THE THANG Chest: Merkins Plank…
Pax: Saluki
09/07/2021 - Murph City - Modified Murph
Short mosey to the pull up bars for a little warm up. 10 side straddle hops and to the thang. Start with 15 pull-ups Mosey to the top of the…
08/31/2021 - Murph City - August Murph Test
Pax completed the following, in the order they chose: 1 mile run 20 sets of 5 pullups, 10 merkins, 15 squats 1 mile run The Murph is always hard and…
08/27/2021 - Murph City - In Honor of Lt. David Nairn
WOR- Phelps OYO. Thang: 11’s Toes to Bar Pull-ups and Box O’ Mercury’s (One Box Cutter and One 4 Count Freddy Mercury, keeping feet off of the ground for the…
08/26/2021 - Flying J - The 1K Calorie Burn
We all got in over 6.5 miles and ran like champs, burning over 1,000
08/18/2021 - Forge - Mad Intervals
Warmup with lap, backwards run and Lexi gets hurt immediately 🤦🏻♂️ Karaoke to starting point SSH x15 Twisted Pickers x10 Mountain Climbers x20 Bowden’s x10 Grab bells And go to…
08/17/2021 - 3rd F - Again…
Apparently YHC having the Q at Murph City brings much rain. Again. We did a short mosey followed by a warm up and then ran a mile. The thing was…
08/11/2021 - Forge - Birthday Bells
YHC showed up to his birthday Q running on fumes after a night of very little sleep due to cleaning up poop in 2 beds (1 toddler, 1 puppy) and…
08/12/2021 - Flying J - Poop trail
Well planned out route… run shits (rubes) creek then up Arnold right on main til it ends then out to 92 and back if you have the tolerance for the…
08/10/2021 - Murph City - Building Strength With Good Form
Warmorama: Short Mosey for the F3 Introduction. Warm up mosey by doing some Butt Kickers, High Knees, Sun Gods then at every other street light we pushed the pace ran…