06/09/2025 - Colosseum - Jump Ropez
WARMUP: The Usual THE THANG: Partnered up doing alternating exercises. Only 1 exercise was counted which initiated the switch: (3) Sets per Pax – (50) Squats while other pax did…
Pax: Space Cadet
06/02/2025 - Colosseum - Boom Boom Pow
WARMUP: SSH’s, Merkins, IW’s, SG’s MP’s THE THANG: 1) Ladder work, merkins and overhead claps. 2) 7’s CDD’s and Mountain Climbers (MOT Bear Crawls and Crawl Bears. 3) 7’s Dips…
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
04/29/2025 - The Rock - The Rock Does the Murph
WARMUP: No THE THANG: The Murph. Lots of complaining. MARY: No ANNOUNCEMENTS: Posted Separately COT:
04/28/2025 - Colosseum - Pointy eared man fights sad clown
WARMUP: SSH, Copperhead Squat, Imperial Walker, Mosey to sports field THE THANG: 11s (Merkins/Squats) Started at the bottom of the hill and did 1 merkin ran to the top of…
04/25/2025 - The Rock - Corn-Holio
WARMUP: usual THE THANG: separated into 2 teams on opposite ends (next to corn hole boards). While taking their throws the rest of the pax did an exercise (SSH /…
04/22/2025 - The Rock - The return of FlexForge
WARMUP: SSH, Weed picker, copperhead squat, imperial walker THE THANG: FlexForge: Three rounds of AMRAP vs. AMRAP, Burst vs. endurance. Each round consists of two phases each 3 minutes in…
04/16/2025 - The Rock - A beatdown the drain
WARMUP: SSH, Weedpickers, Imperial Walkers THE THANG: I initially wanted this to be a potty training themed Q (cuz M and I are training our twin 2.0s), but naturally it…
04/14/2025 - Colosseum - Post Masters Kick in the Pants!
WARMUP: The Usual THE THANG: Some of you all spent way too much time on the couch watching the Masters this weekend. Time to move… Did 3 sprint intervals on…
04/09/2025 - Colosseum - Speed For Need training day
WARMUP: traditional F3 Cherokee THE THANG: general overview of race chairs and driving. Then PAX took the chairs out to practice driving and switching roles MARY: ANNOUNCEMENTS: SpeedForNeed.org COT: prayers…