Date: 2025-06-21
AO: ao-eagles-nest
Q: Wheelie
PAX: Wax On, Buckshot, Strat, Blip, Spike, Sandtrap, Little Red, Foxtrot FNGs: None
COUNT: 9
WARMUP:
Good mornings, arm circles, mosey around the water pad
THE THANG:
North America:
1min Nuthin’ mor Merkin than Merkinsa
1min More guns fixes everything (curls)
1min American hammers
1min Even more guns helps -hammer curls
1min the only thing not Merkin than merkins is more merkins

Mosey around the water pad

South America
Big Brazilian Butt lifts
30s/side AMRAP side kick
30s/side AMRAP knee swing
30s/side AMRAP lunge-n-lift
Mosey around the water pad, calf raises for the 6

Asia
25 yd Cindy Bomb:
Run to line with Cindy, 10 deadlifts
Walking lunges back
Farmer carry to the line,10 deadlifts
Farmer carry back
Run to line and back with Cindy.
Little boi crunches for the 6

Europe: partner exercises.
Italians and the Dutch:
Super Mario brothers (jump squats) while partner “oh look some weed!” Inch worms to line and runs back Copperhead squats for 6
Germans and the Swedes
Swiss watch squats while partner zombie walks to line and back Copperhead squats for 6
Mosey around the water pad

Africa: partner exercises
Hungry hungry hippo. 30s Superman while partner pushes down on your legs Diamond merkins while partner rifle carries to the line
Upside down hungry hungry hippos (Guantanamo bay) 30s
Diamond merkins while partner rifle carries to the line

Antarctica: partner exercises
Penguins while partner polar bear crawls to line and back

ANNOUNCEMENTS:
1st Friday lunch coming up. Keep lookout for the announcement Krampus is still half price.
Sandtrap beatdown after next Saturday’s beatdown. Help the dude move.

COT:
Sandtrap moving
Lots of travel by monster of us
Leading families well over the summer
Little Red leading kiddos in ?bell test? on Monday.

Tags: ao-eagles-nest, Wax On, Buckshot, Strat, Blip, Spike, Sandtrap, Little Red, Foxtrot