Pax: Charleston Chew

05/23/2023 - Murph City - Merkin Mania

mosey + ssh, weed pickers, hillbillies   Derkin Shuffle – 10,8,6,4,2 of derkins with shuffle along picnic tables, box jumps, and dips 11’s with pullups and burpees four square -…

05/09/2023 - Murph City - Sp6c Joel Lawrence

Warm-o-Rama: SS Hops, Imperial Walkers, Prisoner Squats, Mt. Climbers (all 10 reps) Mosey to Ace Hardware (~.5 mile). 11s: Inchworm Merkins & Squats w/ 10 yard Bear Crawl and Crawl…

04/26/2023 - Clinic - Derkin Shuffle

Bear crawl merkins across field 10,8,6,4,2 sets of derkin shuffles, box jumps, and dips inch worm merkins across field 1,2,3,4,5 four square (plank position with 1 merkin, shuffle left, 1…

04/04/2023 - Murph City - Workout

Mosey, SSH, weed pickers Targeted the back today. did 10 pull ups and 10 hanging leg raises then 9 of each and so on until 1 of each. Took turns…

03/30/2023 - Vineyard - Respect the 75

Warm-a-Rama: Mosey to the street lamp at the middle of the fence outside the practice field via the northerly route. SSH, Weedpickers, SunGods & Phelps. The Thang: In recognition of…

03/16/2023 - Vineyard - Switch!

Vineyard Amped.  It was cold.  We ran around the perimeter of the parking lot, changing direction after each song.   10 reps of an exercise at each of the four corners. …