Date: 2025-07-03
AO: ao-the-bluff
Q: Dovetail
PAX: Squash (Donn Hines), Blip, Audit, Wax On, Waterboy, Sardine FNGs: 1 Sardine
COUNT: 7
Welcome Sardine!

Warm-Ups:
Windmills – 10 IC
Arm Circles (forward/backward) – 10 IC each
Frankensteins – 10 IC
Plank to frog stretch – 6 slow reps

Then everyone drew their the cards for the day and did the first round.

THE THANG:
🥊 Part 1: Combat Cadence

High punches (eye level) – 25 IC
Solar plexus punches (chest level) – 25 IC

Low kicks (knee/ankle) – 10 each leg IC
Medium kicks (waist height) – 10 each leg IC
Plank to Frog Stretch – 6 slow reps, rest, then repeat

🥊🥊Part 2: Core & Wall Partner Challenge
Partner Up
Wall Sit + Wall Handstand Hold – P1 wall sits, P2 handstands until failure, then switch. Go for 3 minutes

🥊🥊🥊Part 3: Mobility Square + Wing Chun Ring of Fire
2 Rounds Around the Court:
Side 1: Bear Crawl
Side 2: Side Lunge Walk
Side 3: Crab Walk
Side 4: Defensive Shuffle
After each round: 🌀 Wing Chun Ring of Fire

🔥 Finisher: Core Circuit (8-10 min)
No sit-ups. Targeting all core zones.

Flutter Kicks – 25 IC
Plank Knee-to-Elbow (slow mountain climbers) – 10 each
Plank-to-Frog pose – 6 reps

ANNOUNCEMENTS:
– 1776 workout with extended coffeeteria
COT:
– Leaders and kids going to camp next week
– Families of firefighters killed in Idaho wildland fire ambush

Tags: ao-the-bluff, Squash (Donn Hines), Blip, Audit, Wax On, Waterboy, Sardine