05/24/2025 - Chatterbox - The Slow Burn of Poor Life Choices
WARMUP: Some workouts whisper softly, inviting you in. This one didn’t. This one kicked open the door, insulted your hamstrings, and made direct eye contact while pouring you a tall…
Pax: Nomad
05/28/2025 - Murph City - Eugene Fluckley
WARMUP: Mosey to Ace Hardware 10 SS Hops 10 Toy Soldiers 10 Imperial Walkers THE THANG: Circuit 1: Bear Crawl & Merkins Bear crawl 1 parking space – 2 Merkins…
05/26/2025 - Murph City - Memorial Day Murph
WARMUP: Pass THE THANG: 2 miles, 100 pull ups, 200 merkins, 300 air squats MARY: Pass ANNOUNCEMENTS: None COT: Depend FIL Mark (my bad putting it in the
05/21/2025 - Kodiak - And prison pulls
WARMUP: Demonstration of Prison Pulls, then normal thing. Sun Gods in cadence allowed for the expression of joy THE THANG: 3 exercises, 3 sets, prison pulls between each set. We…
05/17/2025 - Chatterbox - Salute to HardHat
WARMUP: yes THE THANG: just stuff. Partner cumulative count, core work, wheelbarrows, wall work MARY: yes, when rain started ANNOUNCEMENTS: blood drive and convergence. COT: lizzy, Lexi and
05/08/2025 - Vineyard - 🚨The Best Thursday Running AO 🚨
WARMUP: Typical THE THANG: Ran and did various movements MARY: a little ANNOUNCEMENTS: blood drive; Memorial Day Convergence at Murph City COT: Prayers for safe travels and
05/06/2025 - Murph City - Honoring First Sgt Homer L Wise
WARMUP: Yep—uncomfortable Copperheads THE THANG: 1. Escalate/deescalate at the pavilion (dips/box jumps/squats/step ups) 2. Wheel of Merkin Sucked… 3. Hill work + AMRAP jump pull ups + partner coupon work…
04/22/2025 - Murph City - Copperhead squats are for slow people
WARMUP: small lap jog in around the parking lot. THE THANG: Partner up. One at bottom of the hill other at the top by the flag. Bottom does 10 merkins,…
04/15/2025 - Murph City - Murph city- we do pull ups so we don’t have to pull out
WARMUP: nice 400 meter jog and Some of the classics. Added a triple threat to merkins and legs. THE THANG: 800 meter run tempo pace- 2 4 00 meter rubs…
04/01/2025 - Murph City - Soul of Murph City
WARMUP: jog n creedercizes THE THANG: Creed first album in 1997 my own prison went 6x platinum 6s x4 6 lat pulls 6 pulls ups 6 squat jumps Nickelback all…