Date: 2026-09-15
AO: The Union
Q: Audit ,
PAX: Squash, SMALL FRY, Dovetail, Vizinni, Wheelie, Peanuts, Audit, Wax On FNGs: None
COUNT: 8
WARMUP:
Kneeling hip flexor stretch / copperhead merkins / tie fighters / SSH / 6 burpees for the 6 (SMALL FRY) / lap around court

THE THANG:
Thang 1: 2 minutes of work (30 sec at a time over 4 exercises) with 30 sec rest after for four rounds. Round 1: Pulse squat / Carolina dry docks / side squat / tempo merkins Round 2: R leg split squat / merkins / L leg split squat / American hammers Round 3: BBSU / Shoulder taps / leg lifts / Mike Tyson Merkins Round 4: Squats / prisoner merkins / squats / prisoner merkins

Thang 2: 2 Rounds
Using bball court 5 reps at baseline / 10 reps at mid court / 15 reps at far baseline Going out was pax choice of some type of merkin
Coming back we’re Bobby Hurley

Thang 3: EMOM for 5 minutes
8 merkins / 8 Squats / 8 SSH
Challenge to increase as needed and Wax On and Dovetail got up to 20 reps on the last round – way to push!

Mary:
LBCs / Box Cutters

Announcements and COT happened – sIgn up to Q!!

Notes from today:
: It is possible to show up 30 seconds before and make a Q work – although not recommended
: Q was once again shown that the good lord blessed him with plenty of bodyweight for an effective workout…..
: CareBear we miss you and yelled encouragement in your direction so hope you heard us!!

Tags: The Union, Squash, SMALL FRY, Dovetail, Vizinni, Wheelie, Peanuts, Audit, Wax On