Date: 2026-04-21
AO: The Union
Q: Dovetail ,
PAX: Dovetail, Capsized, Squash, Wheelie, Wax On
FNGs:
COUNT: 5
WARMUP:
– SSH
– Sir Fazzio Arm Circles
– Trunk twists
– Imperial walkers
– Middle-half squats

THE THANG:

Follow the white rabbit – murder bunnies for each Pax out to cones and back. Following Pax:
• Lunge walk
• Frog jump
• Bear crawl
• High knees

The O.N.E. – mosey in between each
• O: OneCalls – hand release merkins with punch each hand at the top • N: Navy Seal Burpee (3 merkins, first two a knee comes up) • E: Elevens: Dead bugs IC/Makhtar N’Diayes Plank Jacks

Mosey to court
Free your M.I.N.D.
M: Mario on the double steps (double box jumps)
I: Iron Mikes (jump lunges across the court on Q’s “up”)
N: Ninnie Knockers – reverse plank with elbows on bench, bring knees in alternating IC D: Dry Docks (choice of 3 levels of foot elevation)

MARY:
Just enough time for a circle 40-count of hollow hold

ANNOUNCEMENTS:
Q Source 45-15 this Saturday at Eagles’ Nest
COT:

Tags: The Union, Dovetail, Capsized, Squash, Wheelie, Wax On