Date: 2025-07-10
AO: ao-the-bluff
Q: Little Red
PAX: Audit, Squash (Donn Hines), Blip, Paul (Sardine), Wheelie, None FNGs: 1 None
COUNT: 6
WARMUP:
Arm circles
Flapjacks
GAM stretch
Calf raises
Copperhead squats
Butt kickers
Willie Mays Hays

THE THANG:
AMRAP, 3 rounds, 1 min each exercise. PAX ran up the hill and back after the first round but did three quick laps up from the small wall to basketball hoop after second. No run after third round due to time

Round 1:
BBSU
Leg lifts
Merkins
SSH
Low Plank

Round 2:
Lunges in place
Cindy curls
Bicycles
Merkins w Cindy
Bulgarian split squats

Round 3:
OH press w Cindy
Squats w Cindy
Rows w Cindy

MARY:
Try not to laugh edition:
One partner did a holding exercise while the other partner tried to make the other laugh. 30 sec hold, but if partner laughed, 1 min hold. Good work Squash (Donn Hines)couldn’t make him break :muscle: Exercises;
High plank
Superman hold arms behind back
Side plank

Myself, Audit Squash (Donn Hines) did a little extra extra credit running to the top of the hill and back after the workout was finished

Good Work Men!! :sign_of_the_horns: :sign_of_the_horns: :sign_of_the_horns:

ANNOUNCEMENTS:
Mens Bible study on Tuesday nights and book study on Wednesday nights at Vail Christian Church. See Blip for more details. As always, sign up to Q. It is awesome and really builds leadership. COT:
Kids going back to school. Prayers for parents as they help kids start back up.

Tags: ao-the-bluff, Audit, Squash (Donn Hines), Blip, Paul (Sardine), Wheelie, None