Half-Caff Half-Murph at Coffee


PAX: Alright Alright, Special Sauce, Spread, Stingray, F-150, Sally, Rump Roast, Ina (Official Timer), Sex Panther, Coach K, Icebox, Principal Belding (FNG)

QIC: Gold Digger

AO: Caruth Park/Coffee Park


10x Merkins IC

10x Side Straddle Hop IC

10x Imperial Storm Troopers IC


Starting at Caruth Park, the PAX ran a half mile to Coffee Park for the Inaugural “Half-Caff Half-Murph.” After picking up the SIX, we dove into Tha Thang:

50 Pull-Ups

100 Merkins

150 Squats

Those who finished early began LBCs. While I walked around fist bumping to catch my breath, Sally, squawked at the LBCers to stop sitting around while he squatted, in perfect Sally form.

Once finished, the PAX jogged a half mile back to Caruth Park for some Elevens (or Twelves for Ina). Beginning that the NE corner of the park:

10 (11) Good Mornings, Run, 1 Pickle Up;

9 (10) Good Mornings, Run, 2 Pickle Ups;

2 (3) Good Mornings, Run, 9 Pickle Ups;

1(2) Good mornings, Run, 10 Pickle Ups.

We finished at 6:30, on the dot. Alright Alright ended the workout with a BARBARIC YAWP. I think it scared the Sauce Man.


We prayed to finish out the week strong, lifting up everyone to stay positive and keep pressing forward.


Loved having FNG Principal Belding at the workout. Thanks to F-150 and Stingray for bringing him out. Please continue to encourage everyone at workouts. We all need to wake up, speak up and lift up the PAX! Keep in mind that tight muscles are weak muscles. Stretch and work on core daily.


Lake Highlands AO starting as an alternate Fridays. Keep an eye on Band for 2F and 3F events.

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