11/24/2022 - Forge - BJ Dribble Dribble

The morning was perfect.  Not too hot, not too cold…it was just right.  As many accused me of correctly, I just threw a bunch of exercises on the white board…

11/22/2022 - Murph City - Snakes on a Plane

Warm-o-rama: Mosey including indian run to the end of the parking lot and back. SSH, weed pickers, sun gods, michael phelps The Thang: Lots of copperhead work to really “sting”…

11/21/2022 - Vineyard - Hello quads

It’s cold outside need some burpees to warm us up. Only time I really like burpees is when I’m cold. warmo- mosey, alternating SSH and burpees on a specific pax…

11/09/2022 - Forge - Superset

This gloom bought the best Forge beatdown since September 14th. With all the glory one could ask for ….. Christian rock playlist, super sets not to be confused with compound…

10/22/2022 - Chatterbox - 24 men, 1 Shaft

Warmorama – lap around the track. Side Straddle Hops, Weed Pickers, Imperial Walkers, Copper Head Squats The Thang The Shaft shamelessly borrowed from F3 West Cobb ladder style workout, working…

F3 Cherokee