Date: 2024-03-23
AO: ao-eagles-nest
Q: Dovetail
PAX: Wax On, Mac (Brandon), Spike, Audit, Strat, Slice, Cordell, Click FNGs: None
COUNT: 9
WARMUP:
Start and end with one full lap, with 10 merkins at the bathroom, 10 pullups at the playground, 10 IC instep dance at the bench, and 10 merkins at the other bathroom Grumpers
Deconstructed burpees: 3 count for every part of the movement. R&R 10x. Good mornings
1-to-5-to-1 Motivators
5 right leg side raises, 5 left leg, 5 high knees, 5 buttkickers

THE THANG:
“5x5s”
5 ROUNDS
* 5 Burpees
* 5 IC shoulder taps with feet on wall
* 5 situps with feet on the wall
* 5 handstand merkins (feet on wall or railings)
* 5 more situps

Stations – Teams of 2
– Timekeepers are doing front stance walks
– Box jumps/step-ups
– Dips on coupons
– Jump ropes
– Broke back merkins
– pistol squat chairs (6 touches the ledge)
2 rounds, then a lap to far light post and back
Rinse and repeat

MARY:
All with random numbers (to keep the Pax guessing!), e.g. 13, 27, 14, 19 Glute bridges, x-man crunches, absolution, dead bugs

ANNOUNCEMENTS:
2nd F lunch in 2 weeks will be at my pizza. Should we do Houghton South, or Broadway?

COT:
– thanks that Wax On’s dad is doing better and should be released from the hospital this week – prayers for Kata (Jay) and CareBear to heal up

Tags: ao-eagles-nest, Wax On, Mac (Brandon), Spike, Audit, Strat, Slice, Cordell, Click