Date: 2024-12-17
AO: ao-the-union
Q: Dovetail
PAX: Wheelie, Wreck-it Ralph, Wax On, Corn Stock (Garth)
FNGs: None
COUNT: 5
A small crew this morning to enjoy the delights of the season with Weird Al Yankovic (and also pullups) WARMUP:
(Song: The Night Santa Went Crazy)
– SSH
– Sir Fazzio arm circles
– Imperial Walkers and Hillbillies
– Shoulder taps (no hip wiggle!)

THE THANG:
Mosey to the playground (“Everything You Know Is Wrong”)

3 rounds, 10 reps: Pullups, Mike Tyson Merkins, Squats (“White and Nerdy,” “Smells Like Nirvana”)

Mosey to picnic tables (“You Don’t Love Me Anymore”)

3 rounds of 15: Box jumps, Dips, Big Boy Situps (“Trigger Happy,” “When I Was Your Age”)

Mosey to basketball court (“Amish Paradise”)

3×20 – Calf Raises, Erkins, hand-rail rows (“Achy Breaky Song,” “Couch Potato”)

MARY: no time
ANNOUNCEMENTS: (to “Christmas at Ground Zero”)
– Krampus
COT:
– Men and their families

Tags: ao-the-union, Wheelie, Wreck-it Ralph, Wax On, Corn Stock (Garth)