02/16/2026 - Clinic - ChatGP-Free
5:30 sharp mosey to get moving. Warm Up: • 20 SSH • 10 Imperial Walkers • 10 Toy Soldiers • 5 Weed Pickers • Sun Gods forward OYO • Sun…
Pax: Snow White
02/07/2026 - Clinic - Getting Gains For Dummies
WARMUP: quick mozy THE THANG: 4 Corners 4 groups of 4 ( 1. Chest 2. Legs 3. Shoulders 4. Arms ). Chest group is at the bottom of stairs and…
01/16/2026 - Clinic - We are a classy and cultured group
WARMUP: We jogged and did some bear crawls THE THANG: Four separate stations: Curls, chest press, tricep extension, and squats. 1st rd: 5 reps each, 2nd rd 10 reps each,…
01/13/2026 - Murph City - We ran away from Chicky
WARMUP: Brisk jog to warmo @ ACE THE THANG: 1. Merkin ladder – dealers choice regular/wide/diamond/ incline / decline/ hand release 20isj down to 1 2. 1 pull up /…
01/09/2026 - Clinic - Heavy Assets. ManAge what you own or it owns you
Warm-Up SSH Imperial Walkers Weed Pickers Toy Soldiers Sun Gods (Forward) Sun Gods (Backward) Michael Phelps ⸻ Workout 45s ON / 15s ROTATE 5–6 ROUNDS SQUAT Squat PUSH Merkins Floor…
01/06/2026 - Murph City - New Management but the Creed lives on
WARMUP: almost half mile mozy THE THANG: light pole 10 merkins 15 squats, jog to next pole for 10 jump squats 10 merkins 15 squats, jog to pole for 5…
10/14/2025 - Murph City - Fast times at Murph high
Vanilli made it, Nesquick did not Vanilli ran fast, chick magnet did not Grimace PR’d with a broke back Snow White returned a bit outta wack All the while father…
08/29/2025 - Clinic - Fancy breakfast
WARMUP: Thangs THE THANG: in front of the stage 10 curls, run to the other side with weight, 10 curls, and run back with weight. 9 overhead press, 8 tricep…
08/05/2025 - Murph City - Low plank or slightly elevated plank…
WARMUP: Yep THE THANG: Lots of miles featuring 11s w/ coupon squats and pull-ups, merkin Dora to 200, 1 lunge + 1 curl + 1 overhead escalate up to 5…
07/28/2025 - Colosseum - Sappy Pappy, Sentimental Lazarus Chatter
WARMUP: Mosey, Weed pickers, Imperial walkers, Windmills & Sun Gods THE THANG: : Death to Life themed Sta Merkins, Lunges, SSH, Mountain Climbers, LBCs, Bobby Hurley’s, Moguls(close body squats) Shoulder…