Date: 2025-09-16
AO: ao-the-union
Q: Wax On
PAX: Audit, Wheelie, Capsized, Corn Stock (Garth)
FNGs: None
COUNT: 5
🎶 Fallout Boy

Warm-O-Rama (5 min)
• Mosey with high knees, hip openers, and toy soldiers
• SSH x20 IC
• Merkins x10 IC
• Cinder Block Deadlifts x10 OYO
• Air Squats x15 OYO

⸻

The Thang (Approx 35 min – ~3 min per song)

Two exercises per track. Switch whenever you need. Work until the song ends.

1. Sugar, We’re Going Down
• Push-ups
• Flutter Kicks
2. Dance, Dance
• Cinder Block Thrusters (squat + press)
• LBCs
3. This Ain’t a Scene, It’s an Arms Race
• Curls w/ cinder
• Lunges
4. Thnks fr th Mmrs
• Overhead Block Hold
• Big Boy Situps
5. My Songs Know What You Did in the Dark (Light ‘Em Up)
• Burpees
• Plank Shoulder Taps
6. Centuries
• Block Swings (like kettlebell swings)
• American Hammers (w/ or w/o block)
7. Uma Thurman
• Mountain Climbers
• Block Bench Press (on ground)
8. I Don’t Care
• Jump Squats
• V-Ups
9. Immortals
• Block Rows (bent-over rows)
• Side Plank (switch sides halfway)
10. Saturday (closer)
• Block Overhead Press
• Bear Crawl (short forward/back shuttle)

ANNOUNCEMENTS: GoRuck Takeover this Saturday at ao-the-furnace 6 for the welcome party workout, 7 for the 5k ruck

COT: prayed for life choices and reminders to reach out to cotters and sad clowns. Men need fellowship now more than ever.

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