(01.04.23) – Courtyard’s love coupons too!

AO: Lightning Rod

QIC: Lumbergh

PAX: Red Curry, Free Lunch, Goon


36 degrees and wwwwwwwwwwwwwwwwwindy!

Warm up

  • Mosey to the parking lot to round about and back
  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • 3rd Grade Exercise x 10 IC
  • Windmill x 10 IC
  • Alternating shoulder taps
  • Simple Quad Stretch x OYO

The Thang


  • 5 Curls
  • 5 Box Jumps
  • Rifle Carry to Bike Racks


  • 5 OH Press
  • Cowboy Hop Each Rack (alternating sides)
  • Weighted Lunge Walk Back to the Lightning Rod


  • 5 Block Up Leg Raises
  • 5 Squats
  • Racked Carry to Benches, repeat adding 5 reps more each round

Optional 10 merkins, 10 Burpees (dealer’s choice, as many PAX have a monthly goal)

Final shake out mosey: Mix in high knees and booty kickers, side shuffle each direction, and back pedal mosey back to LR


  • 10 LBCs x IC


Prayer for today

Dear Heavenly Father,

It’s a new year, new possibilities. I pray today that we find our strength not from within us but from the gifts you’ve blessed us with. Lord draw discipline, devotion, and dedication to continue the lifelong evolution of becoming better men. Help us to fight the fartsack and join our brothers in the gloom as often as possible. Help us to see goals that push and moves us further in this journey. Inspire us to reach out to our community to make this world better in your name.

We lift this up to you today in your Son’s name,


That’s a wrap


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