Date: 2025-05-20
AO: ao-the-union
Q: Dovetail , Little Red
PAX: Dovetail, Little Red, Wax On, Wheelie
FNGs: None
COUNT: 4
Drying inspiration from Robinhood, and very very loosely basing some of the exercises on that, we celebrated Little Red ‘s first experience qing warm-ups!

WARMUP:
– Good mornings
– Arm circles
– Leg swings side to side and front to back
– Three laps of high knees
– Three laps of butt kickers
– One lap of Frankenstein’s
– One lap of inchworms

THE THANG:
Warmups part 2 – 8 min AMRAP
Walking archer merkins x 8
Jump squats x 8 (leaping over logs)
Bow to the king x 8 – Arms overhead, hing forwarde at hips until parallel Deep Willie Mays Hayes x 8

10min AMRAP 20S on, 10s off Tabata
Carolina dry docks
Hollow Rock
Lt Dan
Weightless Resistance Curls
J-Los
Calf raises

MARY:
– Big boy sit-ups
– V up flutter kicks
– One-legged glute bridges
ANNOUNCEMENTS:
– Clown car to Yuma launch on May 31st
– Murp on Memorial Day
COT:
Summer is coming

Tags: ao-the-union, Dovetail, Little Red, Wax On, Wheelie