05/27/2024 - Murph City - Memorial Day Murph: 7am Superior Squad
WARMUP: she got washed away THE THANG: Murph, 1mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run. Slight pull up modification at the start due to…
Pax: Sooorie
05/24/2024 - Armory - You call THAT a “relay”?!
WARMUP: mosey to top of hill at Cherokee North and then SSH, imperial walkers, sun gods and MP OYO THE THANG: Relay — while PAX 1 does the mode of…
05/18/2024 - WoodstockRucks - We may get wet.
WARMUP: ruck overhead disclaimer in court values, can overhead press. THE THANG: lineup by height no talking, divided in to two team, dump your ruck, pack it back up, ruck…
04/10/2024 - Broadway - Partner work
WARMUP: mosey/ copper merkins and squats THE THANG: mosey to trail hill 3 sets 30 squats bottom of hills and 15 merkins top of the hill. time trial: SET 1…
04/09/2024 - Murph City - Jackalope? Jackanope.
WARMUP: .4 mile mosey SS Hops Mt. Climbers Imperial Walkers Plank Jacks Toy Soldiers THE THANG: Murph Style Dora 100 Pull-ups 200 Merkins 300 Squats Partner 2 runs to tennis…
04/06/2024 - WoodstockRucks - Copper Anniversary Week of Qs: 6 of 8
*WOR* Imperial walkers Copperhead squats Moroccan nightclubs Weed pickers Sun god Michael Phelps *THE THANG* Split into two teams. Mission is as follows: Ruck the planned route Stop at the…
04/03/2024 - Broadway - Copper Anniversary Week: Q 3 of 8
*WOR* Toy soldiers Imperial Walkers Sun gods Michael Phelps Indian ruck around the parking lot. Man in back does 3 manmakers then runs to the front. *THE THANG* 3 sets…
04/02/2024 - Murph City - Substitute Saluki Style Shannanigans
WARMUP: Stuff THE THANG: WWSD (what would Saluki do?) 1. Dora 1-2-3 Grab coupon > 100 merkins > 200 Curls > 300 Chest Press while partner runs to sign and…
04/01/2024 - Clinic - 0.0….ish
WARMUP: The usual THE THANG: 4 Stations total. We moved as a group. 3 minutes at each station. Bear crawl from station to station…..still counts as 0.0. Right Chick Magnet?…
03/29/2024 - Armory - Happys Stupid Board
WARMUP: mosey and stuff THE THANG: get you some coupons and do some exercises with good distant runs through out MARY: ANNOUNCEMENTS: