Date: 2025-04-15
AO: ao-the-union
Q: Wax On
PAX: Dovetail, Wheelie, Corn Stock (Garth), Audit
FNGs: None
COUNT: 5
WARMUP:
Approximately 30 seconds each for 2 rounds.
– SSH (Side Straddle Hops)
– Arm Circles (forward/backward)
– Imperial Walkers
– Toy Soldiers
– Plank Jacks

THE THANG:
Alternate between CHESS and BOXING moves in 2-minute AMRAPs (as many reps/rounds as possible). Between each 2-minute segment, take a 30-second rest.

1. “Pawn March”
– 10 Forward Lunges (5 each leg)
– 10 Squats

2. “Jab-Jab-Cross”
– 10 Jab-Jab-Cross combos (switch stance after 5 combos)
– 10 High Knees (each leg counts as 1)

3. “Knight Leaps”
– 5 Sideways Jumping Lunges
– 10 Broad Jumps, jog back

4. “Boxer Shuffle + Hooks”
– 20-second boxer shuffle
– 10 left hooks, 10 right hooks
– 5 Merkins

5. “Bishop Diagonals”
– 10 Reverse Diagonal Lunges (step back at a 45° angle)
– 10 Side Plank Rotations (5 each side)

6. “Speed Punch Finisher”
– 20 seconds fast straight punches
– 10 Squat Pulses
– 5 Burpees

7. “Rook Runs”
– 2 half-court shuttle sprints
– 10 Plank Shoulder Taps

8. “Uppercut Combos”
– 10 Left-Right Uppercuts
– 10 Standing Knee Strikes (5 each leg)
– 5 Dive Bomber Merkins

9. “Queen’s Command”
– 5 Burpees
– 5 Air Squats
– 5 Merkins

10. “Checkmate Burnout”
– 5 Punch combo of your choice
– 1 Burpee

MARY:
5x Burpee over partner’s legs sweeping side to side in a v-sit hold.

ANNOUNCEMENTS:
Trash Cleanup after the Saturday Workout
Checkmate was decided to be a keeper workout that got everybody pleasantly worked this morning. It’s going into the re-use pile.

COT:
Prayed for Audit’s and Wax On’s parents as they travel
Thanks for the HIM’s willing to join me for sweaty workouts on early mornings.

Tags: ao-the-union, Dovetail, Wheelie, Corn Stock (Garth), Audit