Date: 2026-06-23
AO: The Union
Q: LIL RED ,
PAX: Wax On, Vizinni, Wheelie, Blip, Peanuts, Wagon Wheel, Audit, LIL RED FNGs: None
COUNT: 8
WARMUP:
SSH
Wheelie Mays Hays
Butt kickers
Good mornings
Seal claps
Delt stretches
Back stretch
Copperhead Squats

THE THANG:
Suicides from free throw to midcourt with exercises on each end! Round 1
10 merkins – 10 squats
15 merkins – 15 squats
20 merkins – 20 squats
Round 2
5 dry docks- 5 lunges B
10 dry docks – 10 lunges B
15 dry docks – 15 lunges B
Finished with two laps of moseying around basketball court

PAX finished with a game of HORSE :racehorse:
Those who unfortunately lost had to do 10 burpees (or merkins) at the end!

MARY:
American Hammers while passing Basketball in a circle!

ANNOUNCEMENTS:
F3 2.0 coming soon
1776 workout July 4th will be led by yours truly at ao-eagles-nest

COT:
Prayers and praise for Vacation Bible School
Prayers for health and peace for family event and trips

Thanks for playing gentlemen! Had so much fun! LIL RED OUT:100::100::bangbang::bangbang:

Tags: The Union, Wax On, Vizinni, Wheelie, Blip, Peanuts, Wagon Wheel, Audit, LIL RED