Date: 2024-08-31
AO: ao-eagles-nest
Q: Blip , Wheelie
PAX: Audit, Corn Stock (Garth), Budget, Broccoli, Sandtrap, Wheelie, Watermelon Wings, Tagalong, Squash (Donn Hines), Slice, PowerBait, Blender FNGs: None
COUNT: 13
WARMUP: Led by Wheelie
Arm Circles (Forward/Reverse)
Good Mornings
SSH
Burpees
THE THANG:
Round 1
Set up cones 30-50 yds apart
PAX run with coupon to distant cone. Complete the exercise and return to start and do the next one. F – Forward Lunge x 5
R – Row 5 x each arm
O – Overhead Press x 10
S – Squat x 10
T – Twinkle Toes (calf raises from squat position)
Y – y not flutter kicks x 10

Round 2
HIIT Workout
20 seconds on/10 seconds rest. 1 minute between circuits
Circuit 1 All exercises 2 sets
High Knees
Speed Skaters
Merkins
Mountain Climbers
Circuit 2
SSH
Squats
Lunges
Burpees (ok to use cindys)
Circuit 3
Merkins
Monkey Crunches
Russian Twist/Hammer
Mountain Climbers
Circuit 4
Jump Squats
Backward Lunges
High Knees
Ski Moguls (lateral jump squats)
Special thanks to Audit for his help!
MARY: Rosalitas X10 reps
ANNOUNCEMENTS:
9/11 Challenge @ TCC
First Friday of the Month Lunch on 9/13 (either at Rudy’s or Wreck-it Ralph. More details later) COT: Prayer led by Blip

Tags: ao-eagles-nest, Audit, Corn Stock (Garth), Budget, Broccoli, Sandtrap, Wheelie, Watermelon Wings, Tagalong, Squash (Donn Hines), Slice, PowerBait, Blender