Warm-Up

SSH
Imperial Walkers
Weed Pickers
Toy Soldiers
Sun Gods (Forward)
Sun Gods (Backward)
Michael Phelps

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Workout

45s ON / 15s ROTATE
5–6 ROUNDS

SQUAT
Squat

PUSH
Merkins
Floor Press
Overhead Press

PULL
Bent-Over Rows
Curls
Upright Rows

CARRY
Up and Down Stairs

CORE
Big Boy Sit-Ups
Flutter Kicks
Plank

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Cooldown

Glamour Shots led the PAX in yoga and stretching.

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Prayer Requests
None

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Announcements

Guns & Hoses 5K Run/Walk
February 14, 2026
Hobgood Park, Woodstock, GA

3rd Annual Ton Trot
January 17 @ 6am
Hobgood Park (WarTowne Flag Plant)
Teams of 2 carry weight around a 1/2 mile loop until 2,000 lbs
Prizes for top 3 teams
Sign-up sheet coming this week

WoodstockRucks Patch Opportunity
575 Challenge
January 31, 0500–0615
5 miles in 75 minutes
30# or 20# if under 150
Start and finish at Woodstock Amphitheater
HC in #ws-bd-woodstockrucks

Need for Speed
Stay tuned

Lucky Dawg Dash 5K
March 15, 2026
Cumming, GA
5K and 1-mile run