July 4, 2026
It took guts to sign the Declaration of Independence on this day in 1776. The signers risked everything to start this new nation. They became criminals […]
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September 23, 2025
general warmup (15 minutes) paddling x 24/24 reps Donnie G’s 24/24 reps barbarian lateral walking lunges x 15/15 reps BTN stretch 60 seconds x 1/1/1/1 specific […]
September 21, 2025
general warmup (15 minutes) shielded front pullovers x 24 reps windshield wiper lateral lunges x 24 reps 1/2 kneeling flys x 24 reps long cycle squats […]
September 18, 2025
general warmup (15 minutes) walking 2 hand front swings x 100 feet steel club archer pulls x 15/15 reps 1/2 kneeling wide stance 1 hand lateral […]
September 9, 2025
general warmup (15 minutes) 2 hand side swings x 40 reps 2 hand front swings x 40 reps 1/2 kneeling wide stance 1 hand snatches x […]