Date: 2025-07-29
AO: ao-the-union
Q: Little Red
PAX: Wax On, Wheelie, Corn Stock (Garth), Dovetail, Waterboy, SpeedSquare, SpeedSquare FNGs: 1 SpeedSquare
COUNT: 7
WARMUP:
Good mornings
Leg swings (fwd and sideways)
Waist circles
Willie Mays Hays
Quad stretch

THE THANG:
As I mentioned in the preblast, just like an amazing en”core”, we must do it again to get stronger. PAX formed two teams for two stations for awesome core AMRAP. Switched stations after time was up

ROUND 1: 5 minutes
Team 1:
– Leg lifts
– Lunges
– Freddie Mercurys
– SSH
Team 2: Ladder drills with deep side step or skip from cone to cone – Side to side
– High knees stepping

ROUND 2: 5 minutes
Team 1:
– Bridges
– Calf raises
– Single Leg Bridges
– Russian Twists (PAX gave me crap for not calling it American Hammers, but I was trying to be more diverse :joy: :joy:) Team 2: Ladder drills with bear crawl from cone to cone
– Quick stepping forward movement
– Push-up crawl

ROUND 3: 5 minutes
Due to time PAX skipped the ladder.
Exercises included:
– Copperhead Squats
– ISO High knee pump for Abs
– Imperial Walkers

MARY:
What’s that?? All I hear is Core Core Core

ANNOUNCEMENTS:
– 2ndF lunch at Rudy’s this Friday at 11am.
– In ao special events, there is a poll for best afternoon for me to host a hamburger/hotdog dinner for ya’ll. Vote for which day works for you or you can DM me for your vote.

COT:
Prayers for Dovetail as he and his wife navigate where to best send their two youngest kids to school. Prayers for wisdom for me as I have another pre-calc exam tomorrow.

WELCOME SpeedSquare !! Good work men!!

Tags: ao-the-union, Wax On, Wheelie, Corn Stock (Garth), Dovetail, Waterboy, SpeedSquare, SpeedSquare