Date: 2026-10-10
AO: Eagle’s Nest
Q: Slice ,
PAX: LIL RED, SMALL FRY, Waterboy, Dovetail, Buckshot, Wax On, Squash, Slice, Strat FNGs: None
COUNT: 9
WARMUP:

Arm Circles IC
Copper Head Squats IC
SSH IC
Good Mornings

THE THANG:

Super sets: AMRAP
30 sec: 15 sec: 30 sec
1 minute recovery between sets
3 rounds
Goblet squat/cindy press
Cindy row/merkins
Cindy curls/skull crushers
10 Thrusters
10 One Arm Rows
15 Cindy Swings
10 Man makers

MARY:

25 BBS
20 Flutter kicks IC
20 Merkins

ANNOUNCEMENTS:

COT:

Prayers for new baby, coming baby and a friend having surgery today.

Tags: Eagle’s Nest, LIL RED, SMALL FRY, Waterboy, Dovetail, Buckshot, Wax On, Squash, Slice, Strat