Date: 2025-07-17
AO: ao-the-bluff
Q: Squash (Donn Hines)
PAX: Wax On, Audit, Little Red, Blip, Wheelie, Dovetail
FNGs: None
COUNT: 7
WARMUP:
5-1 Motivators
Abe Vigodas
Short mosey about halfway to stop sign and back

THE THANG:
Part 2 of “July Challenge on Steroids” – this time “kinder and gentler”. A modified version of our Eagles Nest workout on Saturday 7/12. It depended on a semi-random shuffling of a deck of cards. The number of reps was determined by the denomination of the card: 2-5 = 12 – 15 reps; 6-10 = 15 reps; 10, J = 10 reps (yay!), Q,K = 18 reps; Ace = 21 reps.

The suit determined the two exercises to be performed.

The actual exercises we did, as determined by the cards were as follows: 15 merkins, 15 jump squats
10 high knees, 10 SSH – both in cadence
15 dry docks, 15 squats
14 dips, 14 curls
18 high knees, 18 SSH – both in cadence
10 dry docks, 10 squats
15 dips, 15 curls
18 merkins, 18 jump squats
Bear crawl or crab crawl across court, broad jump back
15 flutter kicks (4 is 1); Superman
15 copperhead squats, 15 overhead press
18 American hammers (4 is 1), 18 Derkins
13 flutter kicks (4 is 1); Superman
15 American hammers (4 is 1), 15 Derkins
12 copperhead squats, 12 overhead press
Bear crawl or crab crawl across court, broad jump back
13 copperhead squats, 13 overhead press

ANNOUNCEMENTS:
Bible studies starting soon @ Vail Christian. See Dave Jones for more info, or check out the church website or app. COT: Praise and thanks: Little Red scored well on his latest pre-calc test;
For Capsized, that he can land a job that (a) he likes and (b) is better for family

Tags: ao-the-bluff, Wax On, Audit, Little Red, Blip, Wheelie, Dovetail