Date: 2026-01-17
AO: Tar Pit
Q: DQ ,
PAX: DQ, Panhandle, LeMond, Da Vinci, Homie, T-bone, Beaker
FNGs: None
COUNT: 7
WOR:
– SSH
– Goof balls
– Arm circles
– Copperhead squats
– Copperhead merkins
– Runners stretch
Thang 1
Two “pyramid” routines. PAX went through 5 exercises. 50 reps of exercise 1 down to 10 reps of exercise 5, and work back up to exercise 1. In between completion of each exercise, run the hamster wheel
Pyramid 1
• 50 squats
• 40 lunges
• 30 reverse leg raise
• 20 Bulgarian split squat
• 10 burpees
Pyramid 2
• 50 Tricep dips
• 40 Supermans
• 30 hand release merkins
• 20 decline merkins
• 10 burpees
Thang 2
DQ’s Physical Therapy:
• marches
• clam shells
• canoe flappers
• bird dogs
• dead bugs
• american hammers
• toe tap planks
• side plank leg raises
Moleskine:
Help yourself make the most of your time by thinking about what you want your life to look like 5 years from now. Create a vision for yourself. Then reverse engineer how you will achieve that vision. Let that direct what you do in your day to day, and help you say “no” to things that get in that way.
COT:
– The Treier family
Tags: Tar Pit, DQ, Panhandle, LeMond, Da Vinci, Homie, T-bone, Beaker
F3 Wheaton 