Date: 2025-12-27
AO: ao-eagles-nest
Q: Audit
PAX: Wheelie, SMALL FRY, Dovetail, Little Red, Strat, Blip, SpeedSquare, Waterboy, Foxtrot FNGs: None
COUNT: 10
WARMUP: SSH / Imperial Walkers/ from squat position: arm circles fwd and back, seal claps, OH claps / mosey to light pole and back THE THANG:
Thang 1: Pulses
Squat / Merkin / & Sit up pulses – 10 pulses = 1 squat then 10 prisoner merkins = 1 merkin then 10 LBCs into a full sit up = 1 sit up. 1 of each of these = 1 round. We did 10 rounds with mt climbers in between.

Mosey over to splash pad for merkin ladder. Merkins in 4 spots – top rung, middle rung, base, and flat ground. We did 10/10/8/8 on the way down. Going up we did derkins with at least 5 per level and up to 8 as it was OYO.

Mosey to far side of park to use the swing set for pull up variations. 5 rounds of 8 reps for 2 different exercises. 1) Pull ups or a variation of 2) inchworms with a merkin on the bottom and a squat on the up

Mosey to baseball fields to use the bleachers. Since our upper bodies were now spent we focused on legs. 5 rounds of 8 reps each for 2 different exercises. 1) Bulgarian split squat (8 each leg) 2) jump squats.

Now that upper and lower bodies were well used mosey back to flag area (no flag today. Bad Q) for a little Mary. Hip bridges / flutter kicks / American hammers.

Announcements and COT happened.

Thank you men for joining me in the wee hours of this dark and wet morning!

Tags: ao-eagles-nest, Wheelie, SMALL FRY, Dovetail, Little Red, Strat, Blip, SpeedSquare, Waterboy, Foxtrot