PTrot: 7’s and a WOD
7 PAX at the Trot WU at concession stand Karaoke on mosey SSHs Good mornings SFACs Mtn climbers Downdog merkins Matrix lunges 7’s on the hill Star jumps at top: […]
Entries by Banana Seat
Murph 2026
16 HIM for Murph 2026 We met at Herbert Akins MS track where newly built pull up bars were available. 0550 warm ups 0558 Breach speech about Stg. Murphy 0600 […]
More Mutiny Murph Prep
Warm up: GM, SSH, WMHs, mtn climbers, copperhead merkins, copperhead squats, sir fozio arm circles Mosey down to playground Run up to circle near shelter and back 5 rds – […]
Cletus Murph Prep
5 PAX for Cletus Murph Prep Warm Up:Â GM, SSH, SF arm circles, merkins, squats The Workout: Run 0.5 miles around track, 25 min AMRAP of 5 pull-ups, 10 merkins, […]
Mutiny Murph Monday
FNGs: none Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 […]
kB WOD and CC
5 HIM at Crazy Ivan Warm ups GM SSH Arm circles Squats 4 exercises Reps per rd 40-30-20-10 Short run after each rd 1-thrusters 2-alt snatches 3-step back lunges 4-American […]
Kickstart My Heart
10 PAX at Possum Trot for a hump day special! Warm up agility around courts Good mornings Imperial squat walkers Air traffic controllers Carolina dry docks Red bull Smurf jacks […]
Ting Circles
PAX of 9 today at Running For The John aka R4TJ. We had a 10th HC but something kept him sidelined. YHC wanted to try some new today. We partnered […]
Pimpin and Blimpin
Mission statement and 5 core principles smashed Mosey to turf field Lap around the field with side shuffles and Carioca on the sides The Thang “Hindenburg BLIMPS” Each exercise in […]
10 Years of BS
YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, […]