Dirty Dozen for the Guns

Roll Call: Jackpot (FNG), Thriller, Mad Dog, Giant, Dig, Shiplap, Rapking (Q), Salsa, Lake Life, Nomad


Neck stretch

Arm Circles


Criss cross

10 Good Mornings

The Thang

Three rounds of one dozen of each exercise. If there’s a one-arm exercise, it’s 12 for each arm. Take turns counting. Run a lap before or after each round, for three laps total.

  • Bicep curls
  • DB skull crusher
  • Should press
  • Reverse fly
  • Tricep extension
  • Tricep kickback
  • Upright rows
  • Chest press
  • One-arm DB rows
  • Lateral raise
  • Hammer curls
  • Frontal raise


Bicep Stretch (fingers locked behind your back and bend over, reach over your head)

Across shoulder stretch

Triceps stretch


“Your wound is probably not your fault, but your healing is your responsibility.” -Denice Froham

Everyone comes from a different place. I don’t mean where your home is but what your home is. Or not where your history is but what your history is.

Maybe you come from a neglected upbringing, but that doesn’t mean you can’t be more than where you were.

Maybe you come from a privileged upbringing but that doesn’t mean you should expect things to happen the way you want them to.

No matter which person you are, stop making excuses. And either way, you use the same solution to get where you want to be. Instead, you simply make it happen. Just make it one good choice at a time.