Q: Butterknife
PAX: Dart Gun, Mailbox, Man Bun, TrailMix, Butterknife, Fetch, Starlink, Windex, Bowser, Wanderer
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
Bear Crawl/ Crawl Bear
Tempo Squats
Little baby arm circles
Upward & Downward facing dog :dog:
Tempo Merkins
THE THANG:
12 Station Circuit/45 seconds each station with stairs, run, and both in between the stations.
Fighter Merkins
Sledgehammer on Tractor :tractor: tire
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on BOSU
Man makers w/ 20 lb dumbbells
Walking Lunges
MARY:
EACH PAX did 10 squats on BOSU
ANNOUNCEMENTS:
Starfish Convergence 1/31 at Asylum
7a Beatdown
6a Pre run/ruck
COT:
My 2026 word is RISE. I chose it for both personal and professional reasons.
Focused on growth, discipline, perseverance, and purpose.
“Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think.” -Romans 12:2
Leadership / Personal Growth acronym:
• Responsibility
• Intentionality
• Self-discipline
• Excellence
If you haven’t done so already, I encourage to you to come up with a word or theme for the new year. It’s still early in the game!