Date: 2024-11-12
AO: ao-the-union
Q: CareBear
PAX: Dovetail, Wax On, Audit, Capsized, Wheelie, Wreck-it Ralph, Sandtrap, Daffy duck FNGs: None
COUNT: 9
Firstly, Thank you Dovetail for having a phone and helping me out of my rusty-ness in being Q. Audit liked your playlist.

WARMUP:
10 Asphalt Swipers IC (4 is 1)
10 Imperial Walkers IC (4 is 1)
6 Chinook Squats IC (4 is 1) Side note: Don’t ever do these. We were a sight to see. 10 Copperhead Merkins IC (4 is 1)
.5 Mile Mosey around the ball fields.

THE THANG:
Adam Bombs are lovingly named after my favorite Garbage Pal Kid. They consist of me emptying my garage and loading toys and goodies in to the van. Toys and goodies then become the center of the work out. Multiple Stations are set up, 1 Min of work, 30 minutes of rest.

Stations where as follows:

18 lbs. Medicine ball toss
Abyss Merkins or Dips
Sandbag Overhead Throw. 40 Lbs or 50 Lbs
55 Lbs Farmer Carry
Box Jump Burpees
Curls for the Girls (Rebar)
55Lbs Weighted Burpees
35 Lbs Kettlebell Swing
Battle Ropes

I think that is it……

We made it thru two full rotations. Complete work out, no time for Mary.

MARY: No time for Mary!

ANNOUNCEMENTS:

Krampus is Coming!
Family Cook Out this Weekend @Eagles Nest
Rumblings of a Vail Run Club????

Carebear prayed us out!

Thanks for the fellowship! Thanks for Coffee! Good to be back in the Gloom!

Tags: ao-the-union, Dovetail, Wax On, Audit, Capsized, Wheelie, Wreck-it Ralph, Sandtrap, Daffy duck