Date: 2025-10-09
AO: ao-the-bluff
Q: Audit
PAX: Squash, Wheelie
FNGs: None
COUNT: 3
WARMUP:
Good mornings
Abe Vigodas
Tie Fighters
Mosey to stop sign
Copperhead merkins
Mosey back

THE THANG:
Cinderfit ReBar Functional Fitness
Who needs a cinderfit when you have rebar?!?!
5 sets w/ 10 reps per exercise done back to back. 60-90 sec rest between sets. Curls
Merkin Leg Lift
Shoveling
High Lat Pull
Shoulder Press Transfer
Mosey to stop sign and back

Use what you got: Using what we could on the play ground (slides, steps, monkey bars, ladder) we performed 3 rounds of erkins, box jumps/step ups, pull up of some kind. 10 reps again per exercise

MARY: Nope.

ANNOUNCEMENTS:
Special Event BDs planned by Wax On

COT: Done.
Prayers needed for F3 brothers: Families, Careers (interviews).

Notes from this morning:
– A nice light rain stopped just before 0530 which allowed the morning to go from cool to muggy pretty quickly.
– Squash apologized for modifying by doing 2 push ups less than us……. Q had to remind Squash about his seniority and that I would be happy to do 2 pushups total at 68 let alone what he does weekly. #life goals!
– When performing High Lat Pulls with coupons, a little bend in the back is good form. Otherwise you’ll find yourself speaking a little high pitched for a while…..
– While our mumble chatter was a little lacking ( cough CareBear cough) the fellowship after was great. As it has been said before: Men come for the Fitness and keep coming for the Fellowship. So true. Thanks brothers! Audit out.

Tags: ao-the-bluff, Squash, Wheelie