Pax: Elvish

09/30/2025 - The Rock - Amerkin Mile

WARMUP: A little mosey and some stretching THE THANG: After YHC’s trip to our nation’s capital we spent 45 minutes with a ‘Merica themed beatdown. Part 1: The “Amerkin Mile”…

09/25/2025 - The Rock - Stairs

WARMUP: SSH, Weedpicker, Imperial Walker THE THANG: 11s 1 to 10 BBS 10 to 1 Squats Star climbs in-between lap around track 12s 2 to 12 LBCs 12 to 2…

09/19/2025 - The Perch - Confrontation fantasties

WARMUP: THE THANG: 2.56 mi/17:29″ pace — good conversation on IBS, Wogovay (sp?), and fantasizing how to confront people like troll accounts on Instagram MARY: ANNOUNCEMENTS: COT: Prayers for Elvish’s…

09/16/2025 - The Rock - The Burph

WARMUP: N/A THE THANG: 2 miles, 100 Big Boys, 200 Merkins, 300 Squats. Bowflex is The Burph Master. MARY: Just the tip ANNOUNCEMENTS: Yes COT:

09/10/2025 - Colosseum - 90s Hip Hop Grind

WARMUP: Seal Jacks, Imperial Walker, Copper Head Squat, Sun Gods, Primal Squat, and Triceps Strectch THE THANG: Mosey, 30,20, 10 routine, 2 rounds – Squats, Merkins, Super Soldiers, Side Straddle…

09/03/2025 - Colosseum - Crazy

WARMUP: Usual THE THANG: Crazy 8’s, partner merkins, partner big boys and partner no surrenders. 4 new ab exercises, 200 total reps MARY: Yes ANNOUNCEMENTS: Flag Change Monday. Speed for…

08/26/2025 - The Rock - holdor

WARMUP: copperhead squats, copperhead merkin THE THANG: holding various exercise positions including curls, down position of a merkin, squat, copperhead uhauls and curls. MARY: hold down pushup position ANNOUNCEMENTS: waffle…