Date: 2024-06-15
AO: ao-eagles-nest
Q: Wax On
PAX: Audit, Corn Stock (Garth), Blip, Wreck-it Ralph, Sandtrap, Strat, Squash (Donn Hines), Acme FNGs: None
COUNT: 9
WARMUP:
Good mornings
Grass Grabbers
Copperhead Merkins
Copperhead Squat
Arm circles
Flapjack

THANG1 – Horseshoe:
12 exercises, 15 reps each.

1-Merkins, 2- Mtn Climbers, 3- Dry Docks, 4- Lunges, 5- Squats, 6- Monkey Humpers, 7- Curls, 8- Shoulder Press, 9- Tricep Extensions, 10- Rows/Shrugs, 11- Kettlebell Swings

How it goes: Do exercises 1-3, run to the light pole and back. Do exercises 2-4, run and return, Do Exercises 3-5, run and return, Do 4-6, run, Do 5-7, Run, Do 6-8, run, Do 7-9, run, Do 8-10, run, Do 9-11, Run, Do 10-1, Run, Do 11-2, Run.

LBC’s for the 6.

THANG 2 – Ring of Fire
Everyone gets in the starting position for exercise 1 (plank). Person 1 does 5 merkins, Then person 2 does 5 merkins. Continue until everyone does 5 reps of the exercise. PAX not doing the exercise holds the starting position until it is his turn. Move on to exercise 2 and keep the same cadence until all 11 exercises are completed.

We made it through exercise 8 – OH Shoulder Presses before time ran out.

ANNOUNCEMENTS:
Cooler ruck is coming June 22nd – details soon.
Cleanup beatdown is coming – details soon.

COT: Thanked the Good Lord for this time to work out together, and prayed for the many absent PAX this morning.

Tags: ao-eagles-nest, Audit, Corn Stock (Garth), Blip, Wreck-it Ralph, Sandtrap, Strat, Squash (Donn Hines), Acme