Date: 2025-12-18
AO: ao-the-bluff
Q: Audit , Wax On, Dovetail
PAX: Squash, SMALL FRY
FNGs: None
COUNT: 5
Welcome to F3 I am Audit and I will be your Co-Q today. F3 always starts and ends on time except for today where Squash wanted to get after it and start early!

I am no professional so please adjust as necessary.

WARMUP:
SSH / Abe Vigodas / Copperhead Squats / Copperhead merkins
Mosey to Cul-de-sac to wake the neighbors
SSH / Squats / Merkins
Mosey back

THE THANG:
A day of reducing reps and cardio. We chose 3 exercises and performed each OYO with the following rep count: 15/12/9/6/3 and then we did cardio together.

Round 1 led by Audit :
Mike Tyson Merkins / Pulse Squats / American Hammers (2is1)
Cardio (same every time) SSH 7 IC / Run to stop sign / SSH / Run to AO / SSH

Round 2 led by Dovetail :
Bear-olina drydocks (Drydocks form bear crawl position) / BBSU / Dips Cardio followed

Round 3 led by Wax On :
Wall jumps or step ups / Plank hold using Mississippi for counting / Jillian Michaels using the pony wall Cardio followed

Mary was incorporated;
COT happened – A morning of praises which is great! Positive results from checkups and surgeries and good grades on those working to becoming Drs!

Notes from Today:
– Even when Co-Qing on the fly Wax On chooses pain since he chose Jillian Michaels – SMALL FRY showed up on his own at 0430 for EC. Way to go!
– No BD next week at ao-the-bluff – Merry Christmas!
– And even though there may have been a legitimate reason for not being there this morning we still no respected Wheelie during Name-O-Rama!!

MARY:
ANNOUNCEMENTS:
COT:

Tags: ao-the-bluff, Squash, SMALL FRY