Date: 2024-08-20
AO: ao-the-union
Q: Audit
PAX: Spike, Mac (Brandon), Capsized, Wheelie, Wrecking Ball, Blip, Dovetail, Wreck-it Ralph, Yaris, Sandtrap, Paddywhack, Swiss Cheese, Wax On FNGs: None
COUNT: 14
Disclaimer:
I am a business professional not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself.
5 core principles: Open to all men (He/Him/His to be pronoun appropriate – thanks Mac (Brandon)) 😂, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.
Warm Up:
High Knee w/ under knee clap
Lunge with arm raise
Willie Mays Hayes
Arm Circles
Staggered merkins on curb
Mosey to bleachers
The Thang: Cheap Seats – Used the bleachers for all movements today
1: Partners – P1 jumps up bleachers with squat on each step. P2 performs burpee with bleacher toe touch (or the cheerleader toe touches for Wrecking Ball) – 2 rounds
2: Partners – P1 lunges up and down bleachers. P2 performs burpee with bleacher toe touch – 2 rounds 3: Partners – P1 Bulgarian split Squat 10 each leg. P2 performs dips – 2 rounds
4: Core break – laying on bleachers we performed Freddie Mercuries/ flutter kicks / leg raises 5: Merkin Time –
:Staggered merkins on bleachers. 15 with left arm higher and then 15 right arm higher. Some mumble chatter about which arm is working harder which Dovetail squashed stating it just felt like 30 merkins to him….. :10 Peter Parker Erkins
6: Dips – Entire PAX started at top of bleachers and then performed 5 Dips per step all the way down bleachers
7: Decline plank hold for PAX with 5 merkins in order from right to left and then back right. Difficult holding plank with all the rock / dirt on the ground. Darn baseball players…..
8: Box jump to bottom step on bleacher and then back down for a Bonnie Blair – 20 reps
Mary:
Incorporated into BD.
Announcements:
Trash pickup this Saturday after BD
New Monday BD at the Furnace – go check it out!
COT:
Pray for those traveling
Unconditional Love – prayer request for parents of teens and also for marriages
Tags: ao-the-union, Spike, Mac (Brandon), Capsized, Wheelie, Wrecking Ball, Blip, Dovetail, Wreck-it Ralph, Yaris, Sandtrap, Paddywhack, Swiss Cheese, Wax On