Date: 2025-09-23
AO: ao-the-union
Q: Audit
PAX: Wax On, Wheelie, Capsized, Corn Stock (Garth), Little Red FNGs: None
COUNT: 6
Welcome to F3, my name is Audit and I am your Q this morning. Thank you for being here to improve yourselves and myself as leaders! I am no professional so please modify as necessary. Push but do not hurt.

Rooster: A workout designed for Rooster from Maverick to get him ready for the role.

WARMUP:
Abe Vigodas
Willie Mays Hayes
Squnges
Lap around parking lot
Danger Zone – SSH with a squat for every Danger Zone

THE THANG:
Thang 1: 3 separate EMOM rounds with 2 exercises and 10 reps per exercise. The pax quickly stated how 10 reps per was not enough (weak Hollywood) so we increased to at least 12 and up to 15 as desired. 4 rounds done per set for a total of 12 minutes.

Set 1: Thrusters / Cindy Press (Bench press)
Set 2: Deadlift / Shoulder Press
Set 3: Cindy Lunge / Rows
Mosey around parking lot

Thang 2: Bodyweight Circuit
Flutter Kicks 25 IC
Cindy Dips 25
Squats 30
Merkins 25
Reverse Lunge 26

Tarmac Finisher:
Mosey around parking lot and then use remaining time (~4-5 minutes) for merkins with the goal of 100.

MARY: Incorporated (kind of) into BD

ANNOUNCEMENTS:
EOD BD coming to support DM team – Wax On to share more details when planned. Will be October. COT: Did it. Thanks Capsized for praying us out!
Wax On interview today
Little Red math assessments

Notes from this morning:
Corn Stock (Garth) commented that if only doing 20 reps of an exercise there is no need for rest before the next exercise. Watch out for his next BD!
Tons of respect for Mr No Respect (Wheelie) himself for pounding out 89 merkins during the finisher. #life goals!
Audit already knew that his merkin ability has declined and today further proved that point. Work to do.
Wax On considered running for EC this morning before rolling over and ignoring the thought. That’s where it starts though, a Clydesdale can turn into a Thoroughbred!

Tags: ao-the-union, Wax On, Wheelie, Capsized, Corn Stock (Garth), Little Red