January 23rd, 2026 By JD

PAX:  Bearclaw, Bunyan, Constitution, Ace, SS Minnow, Uncle Floyd, Zin, JD

Q: JD

Warmup:

• SSH  x  20
• 3 Burpees OYO
• Arm Circles
• 3 Burpees OYO
• Shoulder / bicep stretch
• 3 Burpees OYO
• Low Slow Squat

The Thang:

The First Thang: 10 reps, 3 rounds each

• Curls
• Dead Lifts
• High Rows
• Lunges
• Bent Rows
• Calf Raises

Farmers Carry after each round to other side of parking lot – 7 Merkins, then return

The Second Thang:

3-6-9-12-15 Pyramid

• 3 Swings
• 3 Swings, 6 Overhead Press
• 3 Swings, 6 Overhead Press, 9 Squats
• 3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
• 3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions, 15 Lawnmowers (each arm)
• 3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
• 3 Swings, 6 Overhead Press, 9 Squats
• 3 Swings, 6 Overhead Press
• 3 Swings

People’s Mary:

• Crunchy Frog – Bearclaw
• Lo Dolly – Bunyan
• J-LOs – Constitution
• Toy Soldier – Ace
• Prezel Crunch –  SS Minnow
• Freddie Mercury – Zin

Moleskin / Announcements:

Good push by all!  I heard much chatter and that’s always good.  Thanks for playing along!

The Gremlin – Feb. 14, Fellowship of the Idiot run – Mar. 21 – Look for info here on Slack for both events

Prayers: Josh’s family, Lilly, Shelly, Katarina, Brendan and his Mom–Mom has cancer, CarpeDiem’s student, Eric l, @ColonelSteve operation recovery and wife’s pregnancy;  Ben’s family, Hunter Priester.

“Nobody cares how much you know, until they know how much you care.”
– Theodore Roosevelt

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