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 […]

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 […]