Date: 2025-05-10
AO: ao-eagles-nest
Q: Wax On
PAX: Spike, Blueline, Sticks, CareBear, Audit, Dovetail, Squash (Donn Hines), Buckshot, Strat, Waterboy, Little Red, Blender, Wheelie, 24 (Greg) FNGs: 1 24 (Greg)
COUNT: 15
WARMUP:
7 to 1 Motivators!
10 Copperhead Squats IC
10 Copperhead Merkins IC
9 LBAC Forwards IC
9 LBAC Flapjack IC
10 Asphalt Swipers
Good mornings

THE THANG:
Pax Did 1 arm movement, 1 leg movement, 1 core movement, 1 plank movement, and 1 cardio movement, then repeated the cycle. The timer to change moves was one Pax holding plank and doing 100 flutter kicks against a band held up by two other Pax. See video below for a demonstration.

Arms
Merkins
Shoulder taps
Moroccan night clubs
Archer pushups
Punches
Chinooks

Legs
Air Squats
Lunges
Top Half Squats
Al Gores (Tree Hugger Calf Raises)
Bottom Half Squats
Lateral Lunge
Jump Squats

Core
Little Baby Crunches
Big Boy Sit-ups
Glute Bridges
American Hammer Twists
Freddie Mercury
Flutter Kicks

Planks
High Plank
Low Plank
Side Plank
Other Side Plank
Star Plank
Other Side Star Plank

Cardio
Side Straddle Hops
High Knees
Jump Lunges
Jump Squats
Burpees

Ended with some evil broga leg stretches

MARY:
Included in workout

ANNOUNCEMENTS:
DM CareBear to join him on a clown car adventure to help launch the F3-Yuma region on May 31st

Sign up to Q or else Wax On will continue to find stupid instagram challenges for us to try.

COT: Prayers for the pax to step up and lead in all areas of our lives and for 24 who’s headed back to Hong Kong tomorrow.

Tags: ao-eagles-nest, Spike, Blueline, Sticks, CareBear, Audit, Dovetail, Squash (Donn Hines), Buckshot, Strat, Waterboy, Little Red, Blender, Wheelie, 24 (Greg)