Date: 2025-05-01
AO: ao-the-bluff
Q: Squash (Donn Hines)
PAX: Wheelie, Audit, Dovetail, Wax On, Doormat
FNGs: None
COUNT: 6
WARMUP: Arm circles, overhead claps, seal claps, behind-the-back claps, squats, merkins THE THANG:
1. High knees in a running circle for 1 minute
2. Two rounds of the following: Half the pax does American Hammers, other half does copperhead merkins (for the cadence), 10 each, then switch. 3. Plank 1:15
4. Five rounds of the following: Half the pax does copperhead squats, other half does copperhead dips, then switch 5. Indian Run
6. Two rounds of the following: Half the pax does situps, crunches or leg raises, other half does merkins, then switch 7. 35 Copperhead squats
8. ABCs (on your 6, all together, draw each letter of the alphabet with legs raised, one letter at a time 9. High knees in a running circle for 1 minute
10. Two rounds of the following: Half the pax does American Hammers, other half does copperhead merkins (for the cadence), 10 each, then switch 11. Plank 1:15
COT: Jess and Kaeli, leaving for the weekend for Kaeli’s grandmother’s memorial service

Tags: ao-the-bluff, Wheelie, Audit, Dovetail, Wax On, Doormat