And it Begins – 2023

January 3, 2023


Q:    Hipbone

Pax:  Luthor, Hops, Indy, Marlboro, Look Me Up, Catfish, Brickyard, Scooter, Homeland, Ma Bell, Java, Firechicken

Mosey to Rehab Lot:

  • SSH x 20 IC
  • Mt. Climbers x 15 IC
  • Leg Stretch
  • Side Stretch

Mosey to Top Lot and grab a weighted something (Big block, little block, plate, etc.)

The Thang:

Simple Church Circuit as Follows:

Top Lot – Curls & Overhead Press

Back Lot – Squats & Lunges

Pull Bars – 5 pull ups & 5 Knee ups (remains 5/5 each round)

Bottom Lot – V-ups and Dying Cockroaches (IC)

Quadramania halfway up hill, run to start

Rinse and Repeat starting with 10 reps each and adding 1 each round


  • Super quick yoga stretch


Nice to start 2023 with a 50-degree morning and 13 brothers!  Old school workout that kept us close to home but moving with good chatter as the pax spread out. As always, the new year starts with some sort of goal or resolution. Mine this year is just “do better.”  Not a race or competition with anyone but myself.  Be a better husband, father, son, brother, friend, etc.  Its all about incremental improvement; a marathon not a sprint so let’s pace ourselves.  Prayers for Cat’s son Dean as he interviews for his next big life adventure…aka WORK, Gooney and Firechicken with recent loss of loved ones, and for the year ahead.

Be kind…it doesn’t cost much but is priceless.

Aye, Hip