Date: 2025-04-12
AO: ao-eagles-nest
Q: Dovetail
PAX: Squash (Donn Hines), Blip, Strat, CareBear, Corn Stock (Garth), Wreck-it Ralph, Waterboy, Wax On, Nathan Van Fleet, Blender, Wheelie, Foxtrot FNGs: None
COUNT: 13
WARMUP:
Samson stretch
Frankenstein walk
Grumpers
Good mornings!
Willie Mays Hayes
Tree hugger twinkle toes
Break dancer

THE THANG:
Run to the lower Park
3x: 5 pull-ups, 10 jump squats, 15 Carolina dry docks

Run to the splash pad and pair off
Bulgarian split squats x15 while partner planks
15 Derkins on the rails at varying heights while partner does squat hold prisoner style (hands behind head)

Run to the bleachers
10 Front kick/back kick combos each side without putting the leg down in between the front and back kicks.
Wing Chung punching circle singles, then doubles, then triples, then 1 minute straight. Apollo Onos
3 rounds of 10 Perfect Merkins and 10 step-ups with high knee.

MARY:
Plank pushup circle – as many times around as Q wants
Side plank stars – 30s each side
Glute bridges
Body saws

ANNOUNCEMENTS:
– Trash pickup next week or maybe week after
– Polar plunge

COT:
– Jobs for Sandtrap and Capsized
– CareBear’s work

Tags: ao-eagles-nest, Squash (Donn Hines), Blip, Strat, CareBear, Corn Stock (Garth), Wreck-it Ralph, Waterboy, Wax On, Nathan Van Fleet, Blender, Wheelie, Foxtrot