Three Caves and a Tower 5k bootcamp
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: https://youtu.be/LS8RQlol1Gk
Category: 1 m old town
Murph +
WARMUP: ssh; imperials and windmills THE THANG: The Murph 1 mile run 100 pull-ups 200 Merkins 300 Squats 1 Mike A couple circles on the abs MARY: ANNOUNCEMENTS: newsletter COT: prayed for intentionality with work; Ms and 2.0s
Old Town shovel handoff
WARMUP: MNC, windmills, inchworm merkins, imperial walkers THE THANG: mosey to lil hot box and did partner work. Head (CDD) shoulders (shoulder taps) knees (deep squats) and toes (calf raises) Partner race/ jail breaking wheelbarrow back. Mosey to 1ARP. Burpee broad jumps to speed bump, LT Dan to next and repeat back. Mosey to big […]
Bricks and Benches
WARMUP: Mosey a short lap then the usual SSHs, LSSs ,MNCs, and stretching. THE THANG: Mosey to adjacent parking lot to complete 4 rounds of 4 corners with 16 total exercises. Then mosey to flagpole for a Homer led Pledge of Allegiance and some main street bench work of urkins, dips, and durkins. Then to […]
Cleaning the Kitchen
WARMUP: SSH, IW, MNC, CP stretching the shoulders THE THANG: mosey to the library amphitheater Partner up Dora 1,2,3(with partners) 100 derkins 200 dips 300 step ups Mosey to hot box (with partners) -burpees and handstand one handstands while the other runs one level, does burpees, while the other handstands/ the switch -15- 1 descending […]
January Murph
This morning we gathered and completed The Monthly Monday Murph. Good work men!
When Running and Burpees aren’t enough
WARMUP: All 10 IC – SSH, HW, IW, Cherry Pickers THE THANG: Mosey to YMCA for the pull up bars Reverse Jack Webbs – 10 Pull ups, 40 Overhead claps. 9 Pull ups, 36 overhead claps. Continue down until1 pull up and 4 over head claps Mosey to Edgemont Ave for 11’s – 1 merkin […]
What is our Mission?
12 men took the daily red pill today at Old Town for a lesson on leadership in the hotbox. Here’s what we did: Warm Up 10 Low Slow Squats (IC) 10 Overhead Claps (IC) 10 Windmills (IC) 5 Burpees Mosey to Fountain Park 1 Round of Rolling Thunder Mosey to street corner Monkey Humpers for […]
Not the Murph, but a whole lotta of other stuff
WARMUP We began the morning with the following in cadence without the bells: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters, and 10 6-Count Burpees. THE THANG After the warmup, YHC explained we weren’t going to do the Murph because of my shoulder bothering me. So we took a tour of […]
December Murph
THE THANG: The Murph