Date: 2025-09-30
AO: ao-the-union
Q: Wax On
PAX: Capsized, Paddywhack, Corn Stock (Garth), Wheelie
FNGs: None
COUNT: 5
WARMUP:
High Knees & Butt kickers over to the basketball court
Side Shuffle to the baseline and back
Arm circles, seal claps, oh claps & Okinawan drums to stretch out shoulders 5 Slow Inchworms

THE THANG:
Court Suicides + PT (10 min)
Sprint suicides (free throw, half, opposite free throw, baseline). At each turn line:
– 10 Merkins (pushups) at the baseline.
– 10 Squats at the free throw lines.
– 10 Big Boy Sit-ups at half court.
– Repeat for 10 minutes, AMRAP.

Rail & Wall Circuit (12 min) – 2 Rounds
Do each station for 45 sec work, 15 sec rest.

1. Wall step-ups or jumps (pony wall) – legs
2. Decline merkins (feet on pony wall) – chest/shoulders
3. Bulgarian split squats (foot on wall) – legs
4. Dips on pony wall – triceps
5. Railing Australian Pull-ups (inverted rows) – arms/back
6. Rail leg raises (hang off rail, knees to chest) – core

MARY:
Core-Court Grinder (6 min)
– Bear crawl to half court → 20 Flutter Kicks IC
– Lunge walk to far baseline → 20 Freddie Mercuries IC
– Sprint back to start → 20 Plank Jacks
– Repeat for 6 minutes.

ANNOUNCEMENTS:
2nd F lunch this Friday at Rudy’s

COT: happened

Tags: ao-the-union, Capsized, Paddywhack, Corn Stock (Garth), Wheelie