Memorial Day Murph

On June 27, 2005, Navy Lt. Michael P. Murphy took part in Operation Red Wings as the leader of a special reconnaissance team. With him were three fellow SEALs: Petty Officer 2nd Class Danny Dietz, Petty Officer 2nd Class Matthew Axelson and Petty Officer 2nd Class Marcus Luttrell. The following day, the four men were […]

Cindy Fun Saturday

WARMUP: SSH, L Over R, R over L, Cherry Pickers, R arm across, L arm across, mosey to hot box THE THANG: Grab a Cindy, Arms Cindy Press x 10 Cindy Triceps ext x 10 Cindy Curls x 10 Cindy Swings x 10 Legs Cindy Squats x 10 Cindy Lunges x 10each leg Cindy Jack […]

Wings and Things

WARMUP: Disclaimer give and warmed up with 1 Doz. Windmills IC 1 Doz. Low Slow Squats IC 1 Doz. Moroccan Nightclubs IC 1 Doz. Cherry Pickers IC THE THANG: We moseyed over to Fountain Park for some of Anchor Bar’s Famous Chicken Wings. We did three rounds, each pax picking their poison from: – Flying […]

This Sucks

WARMUP: Count and Route THE THANG: Left out of lot, left on 901, left on Cherry, right on Finley, left on Black,left on Main, right on Constitution, right on Stewart, left on Oakland, left on Cherry, right on Main then finish inside the lot. 9 ran and 1 did a weighted vest, kettle bell, jog […]

Pick your distance.

WARMUP: THE THANG: we ran. Pick your poison ie distance. 8 mile course was laid out. Out AO to cherry Rd. Down cherry. Right at Commons, up to India Hook from Commons. Up India Hook to WallStreet. Right on India Hook past WS. Right on Ragin Lane which loops all the way around to other […]

Round & Round

Thank you to the 21 other PAX who showed up to the track at Wally Falcon on this extremely nice gloom to share in some time on the track. Thank you to Freddie for allowing YHC to lead this morning. WARMUP I had asked the PAX to warmup before we started so everyone was good […]

Celanese Burpee Parade

WARMUP: THE THANG: Started with warmups 10 SSH’s, L over R, R over L, Cherry Pickers in cadence 10 count, R arm across, L arm across Mosey’d to Celanese proceeded down sidewalk doing 5 burpees at every light pole with 3 stops, at each stop we did cumulative merkins, LBCS, and Squats followed by a […]