Date: 2026-01-07
AO: rumble
Q: Sharpie
PAX: Yogi (Florence), Wee Man, Mr Rogers, Cobra Kai, Dipstick, Bionic, Sharpie
FNGs: None
COUNT: 7
CONDITIONS: 50°
WARMUP: Little arm circles 10ic Reverse little arm circles 10ic Forward claps 10ic Overhead claps 10ic Moroccan night clubs 10ic raise the roof 10ic
Low and slow squats 10ic
Imperial walkers 10ic Hillbillies 10IC Side straddle hops 20IC windmills 10ic
THE THANG:
Mosey over to stations area
1 Overhead presses
2 sandbag burpees / bent over rows
3 curl and press
4 kettlebell swings
5 jump rope
6 over the shoulder medicine ball
The timer was double kettlebell carry around the islands
After each station all pax performed the full body merkin
New stations
1 squirrels
2 bent over rows
3 curls
4 big boy situps w/slam ball
5 presses
6 halos
Full body merkins after each station
MARY: included in the workout
ANNOUNCEMENTS: Help for kids January 14th, M and 2.0 friendly, opportunity to grab dinner after, ice cats game on the 17th.

PRAYER REQUEST: Welch family, Yogis M’s shoukder/back issues
BOM: Sharpie
MOLESKIN: it seems like i can’t Q without trying something dumb I saw on social media. The full body merks were definitely different and got harder as we went on. Ill try to find a video and post but here’s description
Crawl out
Push up touch the shoulder, push up touch the shoukd
Push up touch the knee Push up touch the knee
Push up touch the foot Push up touch the foot
Push up swinging toe touch Push up swinging toe touch
Push up mike tyson pushup
Crawl back and squat
Thats 1 rep.
We ended up getting 14 of those between the rounds so it felt really good. Really glad to see Cobra Kai back out.
Strong work everyone
Thank you for allowing me to lead today SYITG