Date: 2026-01-26
AO: ao-the-furnace
Q: Wrecking Ball
PAX: hooligan, BeWell, Twin Peaks (Spirit of St. Louis)
FNGs: None
COUNT: 4
I am wrecking ball, and I’ll be your Q. I’m not a professional, so exercise at your own risk, and modify as necessary.

WARMUP: all = on my cadence:
*10 Good Mornings
*10 Willy Mays
*10 Toy Soldiers
*10 lbc’s (forward), flapjack, 10 lbc’s backward.

THE THANG:
run .25 all together, then OYO:

– .25 mile run
– 5 pull-ups
– 10 squats (or :30 wall sit)
– 10 dips
– 10 step-ups
– 10 merkins
– :30 plank

Wash-rinse-repeat

MARY: :point_up:planks, duh! :smiley:

ANNOUNCEMENTS:

COT:

– hooligan ‘s wife is going for certification for counseling and needs one more signature.
– BeWell ‘s engineering lab is going well, :raised_hands:, and :pray: it continues to. – Wrecking Ball ‘s kids graduating and moving into new seasons of life.

I closed us out with a little nugget about Truth & Grace needing to go together as men, husbands, dads, leaders. To lose one, is to lose the other.

We ended with Cafecito & gave our opinions on good food and good hikes for Twin Peaks (Spirit of St. Louis) . It was great having you here Down Range!

Tags: ao-the-furnace, hooligan, BeWell, Twin Peaks (Spirit of St. Louis)