Date: 2026-08-04
AO: The Union
Q: Vizinni ,
PAX: Audit, Vizinni, Squash
FNGs: None
COUNT: 3
WARMUP:
– Good mornings 12x in cadence
– Side straddle Hops 10x in cadence
– Arm rotations – forward/ backwards,
5 each of the following: palms up, palms forward, palms down, palms back – pulse small circles to big – Imperial Walkers 12x in cadence
– Slow squats in 12-16x in cadence
– Hillbilly hops 30 OYO
– Jog around the basketball courts to get the blood flowing
THE THANG:
Just like the Brady’s, we will do three sets of three exercises Set 1: start with 10x and increase by 5 each set
– Curls for Girls
run to free throw line and back
– Cindy Swings
run to half court and back
– Cindy Squats

Set 2: start with 10x and increase by 5 each set
– Over the head Triceps with Cindy
(Mod – lean forward and Cindy lifts from the side)
Run to free throw line and back
– Alice Sweeps with Cindy, 1/2 left, 1/2 right
Run to free half court and back
– Lunges, with or without Cindy

Set 3: 2 set (only mom and dad)
– shoulder Press 20x
– Cindy side to side swings 10x each side
– 1 min BBS or BBC, as many as you can

MARY:
Create a circle with the group and put a Cindy between each person.
– mid-to-wide pushups holding onto a Cindy on either side. Everyone holds plank, and we go around the circle with each person doing a Slow pushup and go as low to the ground as you can. Stretch your chest muscles.

ANNOUNCEMENTS:
COT:

Tags: The Union, Audit, Vizinni, Squash