3 studly studs showed up, knowing the annual running of the Murph is upon us, to get better and prepare for the beatdown. DISCLAIMER PRAYER COP Quick warm up. SSH x 20 IC, slow squats x 10, slow merkins x 10, LBAC’s forward IC x 14, reverse IC x 14.
Legacy Backblast Archive
Historical backblasts preserved from the original WordPress site. The new workflow is Slack and PAX Vault, but the old writeups are still searchable here.
3,279 archived posts
Jun 13, 2016 to Mar 5, 2026
Showing 4 results · page 1 of 1
Formatting is simplified for readability. Original WordPress links are preserved on each post.
SPAM’s Ladder to Success!
Original WordPressMay 8, 2023
2 PAX showed up on a warm spring Monday morning and had their climbing gear ready! DISCLAIMER PRAYER COP SSH Sticky Butt Kickers LBAC (frontwerds & backerds) TTT THE THANG Today’s Thang was a simple ladder that was designed to keep the group together. After...
Focus and Push
Original WordPressMay 5, 2023
Didn’t know what to expect, something told me the numbers would be low this am. So I figured I’d create a WiB that I could do by myself or with a partner. Spam never disappoints. DISCLAIMER COP We did some warm up things THE THANG 8 exercises, 1 min each.
It was a brisk and slightly windy morning that saw 3 PAX make their way to The Underground. YHC was not the original Q, but with flight delays and an upcoming Murph, work we must! So we tackled the Mini-Murph SSV (SPAM Standard Version). DISCLAIMER PRAYER C...
