Date: 2025-04-08
AO: ao-the-union
Q: Audit
PAX: Sandtrap, Wax On, Dovetail, Wreck-it Ralph, Wheelie, Nathan Grosshandler, Corn Stock (Garth) FNGs: None
COUNT: 8
Disclaimer:
I am no fitness professional so please take everything as a suggestion and that only. Push yourself and do not hurt yourself, you know your body.

Reviewed 5 core tenants of F3 and under penalty of burpee we went around the circle asking for the motto of F3. Took 2 misses and then Wax On had it: Leave no man behind but leave no man where we found him.

WARMUP:
Arm circles / SSH / Willie Mays Hays / Copperhead derkins / Apollo Ohnos w/ a big jump / happy feet into burpee (5) / mosey to bball court

THE THANG:
Offensive and Defensive conditioning –

Offense conditioning: Suicide splits
1st – regular suicide (touch the line or its a no rep) free throw line / half court / free throw / full court
2nd – at each turn around point perform 10 bonnie blairs and 10 carolina dry docks Go right from 1st cycle into 2nd, no rest in between.
Rinse and repeat.

Defensive conditioning:
>From sideline: low defensive slide to middle of court then stop for 10 jump squats. Continue to other sideline then 10 offset merkins (one hand on mid bar and one on low bar). Defensive slide back with 10 more jump squats and then 10 box jumps once back to starting point. Rinse and repeat switching merkins to dips for round 2

Muscle Endurance:
Alligator merkins around square – just smaller than basketball lane for square.

Squat pivots (squat, pivot, squat, pivot,…) around same square.

Squat pivots with merkin (mumble chatter calling this a burpee but there was no clap involved so clearly not a burpee….)

Flutter kick to failure (4 min for 4 quarters in a game) – flutter kick until you fail and then flip for 5 merkins. Back to flutters and keep cycle going for 4 minutes.

Mosey back to flag

MARY:
Incorporated with flutter to failure
ANNOUNCEMENTS:
Polar plunge next weekend at 0800 at casa de Wax On – He needs #’s so HC if you are attending. Trash pick up April 19 – keep an eye for pre-blast
COT:
Guidance for Sandtrap for current job opportunity

Tags: ao-the-union, Sandtrap, Wax On, Dovetail, Wreck-it Ralph, Wheelie, Nathan Grosshandler, Corn Stock (Garth)