Date: 2025-06-03
AO: ao-the-union
Q: Wheelie
PAX: Wax On, Audit, Capsized, Dovetail, Sandtrap, Corn Stock (Garth), Wreck-it Ralph FNGs: None
COUNT: 8
Tabata style, no repeats with triple dose of finishing moves.

WARMUP:
Good mornings, aside straddle hops

THE THANG:
Tabata 40/20 of the following,
1. Prisoner Squat (then knee to elbow)
2. Fwd Lunges
3. Merkins with toe tap
4. Shoulder taps
5. mtn climbers
6. reverse lunge R
7. reverse lunge L
8. Butt kickers
9. Power Jacks (alt front/side w/ arms)
10. 1.5 side step squats (full + ½ squat / switch to other side) 11. Freddy Mercuries
12. V-up
13. High plank spiderman climbers

First finisher: burpee + 10mtn climbers for 60s, no recovery

14. Reverse lunge
15. High knees
16. Step-back knee driver R
17. Step-back knee driver L
18. Commandos (hi/lo plank alternating arms)
19. Plank jacks
20. Reverse plank knee drive (face up plank, drive knees alternating) 21. Pop squat (squat, touch 1 arm to ground, jump, alternate arms) 22. Staggered squat walk (1 foot several inches in front of other) 23. Standing oblique twist R
24. Standing oblique twist L
25. Squat twist (squat jump but twist lower half on the up)
26. Merkins
27. Wall sit

Second finisher: burpee + 10mtn climbers for 120s

Final finisher: Mosey to home plate. Sprint to first, walk to 2nd, sprint to 3rd, walk home, then do it again.

ANNOUNCEMENTS:
Sandtrap could use help loading a few of his heavier things before heading to Colorado.

COT:
Wax On Bryce is interviewing for 1st job.
Corn Stock (Garth) headed home to see family. Pray for peace for everyone during 10th anniversary of his dad’s passing. CareBear Still learning what HC means. See name-o-Rama for more context.

Tags: ao-the-union, Wax On, Audit, Capsized, Dovetail, Sandtrap, Corn Stock (Garth), Wreck-it Ralph