Date: 2026-09-29
AO: The Union
Q: Wax On ,
PAX: Squash, Wheelie, Wax On, SMALL FRY, Audit, Splitshot, Wreck-it Ralph FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 Imperial Walkers
10 Court Sweepers
10 Abe Vigodas

THE THANG:

3 min per court – 2 min rest

1 — Full Court Press:10 block thrusters at baseline → rifle carry to half court → 10 more thrusters → rifle carry to opposite baseline → 5 burpees. Return.
2 — Suicide Squad: Leave block at baseline. Basketball suicide: free-throw line → half → opposite free throw → opposite baseline. 5 merkins every time you return home.
3 — Four Corners: Carry block around perimeter. At each corner: 5 blockees. Change carry each side: farmer → rifle → chest → overhead.
4 — In The Paint: at the baseline,10 block squats – bear crawl to free throw, crawl bear back – mosey to other baseline – 10 bent-over block rows. Bear crawl to free throw and back
5 — Defensive Specialist: Defensive slide sideline-to-sideline. At each sideline: 10 Bonnie Blairs. After four crossings: 10 burpees. Repeat.
6 — Triple Double At one baseline: 10 curls / 10 presses / 10 lunges with block. Run full court and back. Repeat.
7 — Fast BreakBlock ground-to-overhead × 10 → sprint full court → 10 hand-release merkins → sprint back → 10 block swings or block deadlifts.
8 — Around the World: Visit all six major points: four corners + both baskets. At each: 5 reps. Corners = squats, baskets = burpees. Carry the block the entire trip. MARY: nope
ANNOUNCEMENTS: talk to Audit if you want free suffering, he has two extra viva for the ‘A’ mountain half marathon, 2nd F lunch this Friday, somewhere near Vail COT: prayers for health for ourselves and others

Tags: The Union, Squash, Wheelie, Wax On, SMALL FRY, Audit, Splitshot, Wreck-it Ralph