Date: 2025-01-23
AO: ao-the-bluff
Q: Blip
PAX: Wax On, Dovetail, Squash (Donn Hines), Wheelie, Wreck-it Ralph FNGs: None
COUNT: 6
WARMUP:
Arm Circles
Copperhead Squats
Windmills
SSHs

THE THANG:
Cards Galore
– PAX each get a turn drawing a card
– Cards 2 – 9 – do the number on the card + 10 reps
– Queen, Jack, King – 25 reps If the card has the number of reps or length of run, follow the card – Cards drawn in rotating fashion by PAX. Two rounds.
– Alternating Side Squats: 14 reps
– WWII Situps: 12 reps
– Karaoke: 2 up and backs of the AO
– ‘Merican Hammers: 25 reps
– Arm Circles: 100 reps
– Oblique Crunches (did Hillbillies): 15 reps
– Wide-Arm Merkins: 16 reps
– Calf Raises: 100 reps
– Merkins: 18 reps
– Freddy Mercury: 25 reps
– Carolina Dry Dock: 14 reps
– Monkey Humpers: 25 reps
Partner Sprints
– Partner A sprints to the STOP sign and returns
– Partner B does the following AMRAP
– Swap after each Partner completes sprint
– Merkins
– Flutter Kicks
– Chuck Norris Merkins
– Freddy Mercury’s
– Dips
– Al Gore
– Step Ups
Due to time constraints, we only made it through the Flutter Kicks. Thanks to all that helped with cadences. Special thank you to Wreck It Ralph for retrieving the cones from the hill.

ANNOUNCEMENTS: Men’s Group Bible and Book Studies beginning next week at Vail Christian. More info will be posted in the 3rdf. Men’
COT: McKay’s court date for the girls is next Wednesday, Jan. 29th. Wax On’s work situation has improved significantly.

Tags: ao-the-bluff, Wax On, Dovetail, Squash (Donn Hines), Wheelie, Wreck-it Ralph