Date: 2025-09-09
AO: ao-the-union
Q: Wax On
PAX: Corn Stock (Garth), Paddywhack, Dovetail, Sticks, Wheelie, CareBear, Blueline FNGs: None
COUNT: 8
Today’s Coupon = A weight you can use/curl one handed
Wax On to provide a variety of dumbbells for those in need.

Warm-O-Rama
– SSH with weight (keep weight in right hand only) x 20 IC (this was quite a bit more challenging than YHC thought it would be. It’s very hard to do cadence while laughing, and being flung sideways by the momentum of the weight. Ended up doing 10) – Right-arm weight swings x 15 OYO
– Right-leg lunges with weight overhead x 10 each
– Side plank (right elbow) hold, 30 sec

The Thang (30–32 min)
Round 1 – Arms (right side only)
– Curls (right arm only, weight) x 15
– Overhead press (right arm only) x 12
– weight rows (right hand only) x 12
– Plank with weight lifts (right hand lifts weight from floor to upright t-pose position) x 10

Round 2 – Legs (right side)
– Step-ups (right leg only) x 12 (use weight for extra weight) – Right-leg Bulgarian split squats (weight goblet hold) x 10 – Right-leg glute bridge with weight on hips x 12
– Right-leg side lunge with weight overhead x 10

Round 3 – Core (right bias)
– Side plank right side + weight press x 12
– Right-hand weight sit-up double taps x 10
– American Hammers (but only move weight right → center) x 20 – Sprint 20 yards → carry weight back with right hand → repeat 4x

Finisher
– Right-hand weight burpees x 10
– Suitcase carry (weight in right hand) 100 yards

Mary
CareBear led us on a 5 minute tour of right side Mary including one-leg flutter kicks, half a box cutters, and Freddie mercury on a unicycle.

Words of Wisdom:
There’s an old carpenter’s saying: “Measure twice, cut once.” In life, as in workouts, doing it right the first time saves a lot of pain later. If you cut corners—or in our case, skip reps—things fall apart. Today we’re overloading the right side to remind ourselves that excellence isn’t an accident; it’s a habit of doing the right thing, even when no one’s watching. Because if it’s not right, it’s wrong.

Coffee was not provided to the survivors because YHC had a morning that went a little sideways that ended with him arriving at the AO with about 10 seconds to spare. Thanks for other HIM’s stepping up and getting the flag up and being ready for the Q coming in hot.

Today’s music selection was 2CELLOS.

Tags: ao-the-union, Corn Stock (Garth), Paddywhack, Dovetail, Sticks, Wheelie, CareBear, Blueline